Characteristics of a healthy diet *** Flashcards
A nutritionally adequate diet that helps promote health, prevent chronic diseases, and keep our immune system strong:
Healthy diet.
The adherence to which five key habits has shown to prolong life more than a decade?
- Eating a healthy diet.
- Exercising regularly.
- Keeping a healthy body weight.
- Not drinking too much alcohol.
- Not smoking.
It’s the set of foods and dishes that are consumed every day:
A diet.
Which characteristics must be met for a diet to be deemed correct?
- Complete
- Balanced
- Harmless
- Sufficient
- Varied
- Adequate
Which characteristic of a correct diet refers to the fact that it contains all the nutrients and follows the recommendation to include foods from all the food groups in each meal?
Complete
Which characteristic of a correct diet refers to the fact that nutrients keep the appropriate proportions among them.?
Balanced
Which characteristic of a correct diet refers to the fact that its habitual consumption does not imply risks to health because it is free of pathogenic microorganisms, toxins, pollutants; it is consumed in moderation, and it does not provide excessive amounts of any component or nutrient?
Harmless
Which characteristic of a correct diet refers to the fact that it covers the needs of all nutrients in such a way that adults have good nutrition and a healthy weight, and children grow correctly?
Sufficient
Which characteristic of a correct diet refers to the fact that it includes different foods from each food group?
Varied
Which characteristic of a correct diet refers to the fact that it is in accordance with the preferences and culture of those who consume it, and it adjusts to their economic resources, without this meaning that its other characteristics must be sacrificed?
Adequate
It is a dietary guideline that is part of the ‘Norma Oficial Mexicana (NOM), para la promoción y educación para la salud en materia alimentaria’. It establishes criteria for nutritional guidance in Mexico and it divides foods in three groups:
El plato del buen comer.
In which three groups does El plato del buen comer divide foods?
- Fruits and vegetables.
- Cereals and tubers.
- Legumes and animal source foods.
What’s the name of the dietary guideline made by Harvard?
Healthy eating plate.
What are the six recommendations of Harvard’s healthy eating plate?
- Make most of your meal vegetables and fruits – ½ of your plate.
- Go for whole grains – ¼ of your plate.
- Protein power – ¼ of your plate.
- Healthy plant oils – In moderation.
- Drink water, coffee, or tea.
- Stay active.
Why is it that potatoes don’t count as vegetables in the Healthy Eating Plate?
Because of their negative impact on blood sugar.
What are the key recommendations from the USDA Food Patterns that are quantitative for several components of the diet that should be limited?
- Consume <10% of calories/day from added sugars.
- Consume <10% of calories/day from saturated fats.
- Consume <2,300 mg/day of sodium.
- If alcohol is consumed, it should be done in moderation: Up to 1 drink/day for women and up to 2 drinks/day for men.
It’s a flexible and balanced eating plan that helps create a heart-healthy eating style for life:
Dietary Approach to Stop Hypertension (DASH).
What are the main recommendations of the DASH:
- Eating vegetables, fruits, and whole grains.
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
- Limiting foods that are high in saturated fat: Fatty meats, full-fat dairy products, coconut oil, palm kernel oil, and palm oil.
- Limiting sugar-sweetened beverages and sweets.
The combination of foods and beverages that constitute an individual’s complete dietary intake over time. It may also describe a customary way of eating or a combination of foods recommended for consumption:
Eating pattern or “dietary pattern”.
What does a healthy eating pattern include?
- A variety of vegetables from all of the subgroups: Dark green, red and orange, legumes (beans and peas), starchy, and other.
- Fruits, especially whole fruits.
- Grains, at least half of which are whole grains.
- Fat-free or low-fat dairy: Milk, yogurt, cheese, and/or fortified soy beverages.
- A variety of protein foods: Seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.
- Oils
What are the key recommedations of a healthy eating pattern?
- Follow a healthy eating pattern across the lifespan.
- Focus on variety, nutrient density, and amount.
- Limit calories from added sugars and saturated fats and reduce sodium intake.
- Shift to healthier food and beverage choices.
- Support healthy eating patterns for all.
What are the dietary principles of a healthy eating pattern?
- An eating pattern represents the totality of all foods and beverages consumed.
- Nutritional needs should be met primarily from foods.
- Healthy eating patterns are adaptable.
