Chapter 2- Planning a Healthy Diet Flashcards
Diet-Planning Principles
- Adequacy
- Balance
- k Calorie (Energy) control
- Nutrient density
- Empty-kcalorie foods
- Moderation (dietary)—
- Variety (dietary)
Consume foods from all food groups
Adequate nutrients within energy needs
Weight management
Maintain a healthy body weight.
Prevention of weight gain
Physical activity
Increase energy expenditure and decrease sedentary activities.
Include cardiovascular conditioning, stretching, and resistance exercises.
Food groups to encourage
Choose a variety of fruits, vegetables, milk and milk products, and whole grains.
Balanced diet
Limit foods that can be detrimental to health
Balanced diet
Fats
Limit saturated fat, dietary cholesterol, and trans fats.
Choose monounsaturated and polyunsaturated fat sources.
Choose lean, low-fat, or fat-free foods.
Carbohydrates
Choose those that are high in fiber.
Choose products with a minimal amount of added sugar.
Decrease the risk of dental caries.
Sodium and potassium
Choose foods that are low in salt and high in potassium.
Alcoholic beverages
Drink in moderation.
Some should not consume alcohol.
Food safety
Wash and cook foods thoroughly and keep cooking surfaces clean.
Avoid raw, under-cooked, or unpasteurized products
Serving Equivalents
Cups are used to measure servings of fruits, vegetables, and milk.
Ounces are used to measure servings of grains and meats.
Visualization with common objects can be used to estimate portion sizes.
Grains
Refined foods lose nutrients during processing.
Enriched foods have nutrients added back including iron, thiamin, riboflavin, niacin, and folate.
Whole-grain products are not refined. Examples include brown rice and oatmeal.
Fortified foods have nutrients added that were not part of the original food.
Vegetables
Choose fresh vegetables often.
Dark green leafy and yellow-orange vegetables are important.
Good sources of vitamins, minerals, and fiber
Be careful to control added fat and salt.
Legumes
Variety is important
Economical
Low-fat, nutrient-rich and fiber-rich
Fruit
Choose citrus and yellow-orange fruits.
Processed fruits are acceptable alternatives to fresh.
Provides vitamins, minerals, fibers and phytochemicals
Fruit juices lack fiber but are healthy beverages.
Watch energy intakes and fruit “drinks.”
Meat, fish and poultry
Provides minerals, protein and B vitamins
Choose lean cuts.
Textured vegetable protein is a processed soybean protein and can be used in recipes.
Weighing can be used to determine portion sizes.
Use low-fat cooking methods, and trim and drain fat to reduce fat intake.
Milk
Dairy foods are often fortified with vitamins A and D.
Imitation foods that resemble other foods are nutritionally inferior.
Food substitutes are designed to replace other foods.
Many lower fat dairy products are available including fat-free, non-fat, skim, zero-fat, no-fat, low-fat, reduced-fat, and less-fat milk.
The Ingredient List
All ingredients listed
Descending order of predominance by weight
Serving Sizes
Facilitate comparisons among foods
Need to compare to quantity of food actually eaten
Do not necessarily match the USDA Food Guide
Nutrition Facts
Listed by quantity and percentage standards per serving, called Daily Values
kCalories listed as total kcalories and kcalories from fat
Fat listed by total fat, saturated fat, and trans fat
Cholesterol
Sodium
Carbohydrate listed by total carbohydrate, starch, sugars, and fiber
Protein
Vitamin A, vitamin C, iron, and calcium are listed in % DV only.
The Daily Values (DV)
Estimate of individual foods’ contribution to total diet
Based on 2000-kcalorie diet
Can also calculate personal daily values
Ease in comparing foods
Plan a diet
1) Find % DV
2) Count calories
General Guidelines
Fats 20-35%
Proteins 10-35%
Carbohydrates 45-65%
Difference between Hunger and appetite
Physiological
Hunger is need for food
Appetites is desire to eat
Undernutrition
Severe low consumption of nutrition or calories
type of malnutrition
