Food Habits Flashcards
What are the key principles of dietary guidelines?
- Provide evidence-based recommendations for a healthy diet
- Encourage consumption of foods from all food groups: fruit, vegetables, grains, lean proteins, dairy or alternatives
Fill in the gap: A balanced diet involves consuming __________ foods and limiting those high in __________, __________, and __________.
Nutrient-dense foods; saturated fats, added sugar, sodium
Why is it important to increase fruit and vegetable intake?
- Rich in vitamins, minerals, fibre, and antioxidants
- Contributes to overall health and disease prevention
How can people reduce their sugar and salt intake?
- Raising awareness about hidden sugars in processed foods
- Reading food labels to make informed choices
Why are whole grains recommended over refined grains?
- Higher fibre content
- More nutritional benefits, including essential vitamins and minerals
What are the benefits of choosing lean proteins over high-fat protein sources?
- Helps maintain weight
- Reduces risk of heart disease
Why should low-fat dairy and alternatives be preferred?
- Good source of calcium
- Supports bone health
What is the role of portion control in maintaining a healthy diet?
- Helps prevent overeating
- Reinforced through public health messages
Why is water consumption encouraged over sugary beverages?
- Helps with hydration
- Reduces intake of excess sugar and empty calories
Why is it important to consider cultural aspects in dietary recommendations?
- Ensures cultural appropriateness
- Encourages better adherence to dietary guidelines
How does nutrition education improve food choices?
- Increases nutrition literacy
- Teaches healthy food choices, meal planning, and cooking skills
What are the benefits of reading food labels?
- Helps make informed food choices
- Provides awareness of nutritional content, ingredients, and serving sizes
Give two examples of community initiatives that support healthy eating.
- Community gardens
- Farmers’ markets
- Policies for access to nutritious food in schools/workplaces
Why should unhealthy food promotion be reduced?
- Reducing marketing of unhealthy food helps prevent poor dietary habits
- Supports public health nutrition efforts
What is the ketogenic (keto) diet, and how does it work?
- Low-carbohydrate, high-fat diet
- Forces the body into ketosis, where it burns fat for fuel instead of carbohydrates
What are the main food groups included and avoided in the paleo diet?
- Included: Lean meats, fish, fruits, vegetables, nuts, seeds
- Avoided: Processed foods, grains, dairy, legumes
Why are detox and cleansing diets not recommended?
- Often lack essential nutrients
- No strong scientific evidence supporting detox claims
What are the challenges of following a raw food diet?
- Difficult to meet all nutritional requirements
- Typically plant-based, may lack adequate protein and essential nutrients
What are the risks of juice cleanses?
- Very low calorie intake
- Lacks essential nutrients
- Can lead to muscle loss and an unhealthy relationship with food
Why is the cabbage soup diet not sustainable?
- Short-term diet
- Lacks a balanced nutritional profile
- Not practical for long-term health
How is the Atkins diet similar to the keto diet?
- Low carbohydrate, high fat
- Can be highly restrictive
What are the concerns associated with the carnivore diet?
- Lacks robust scientific evidence
- High in saturated fat
- Potential nutritional deficiencies and gut health issues
What are the key benefits of the Mediterranean diet?
- Reduces risk of chronic diseases
- Promotes overall well-being
What are the key components of the Mediterranean diet?
- Diversity: Provides a wide range of nutrients
- Balanced intake: Supports healthy weight and nutrient needs
- Key food groups: Legumes, whole grains, fruits, vegetables, dairy, and fortified plant-based foods
- Moderation: Dairy and plant-based alternatives in moderation support bone health
- Limiting red/processed meat: Reduces saturated fat intake
What are the nutritional benefits of nuts and seeds?
- Provide healthy fats, protein, fibre, and vitamin E
How does the Mediterranean diet promote sustainability in seafood consumption?
- Encourages responsible fishing
- Supports marine ecosystem protection
Why does the Mediterranean diet limit processed and HFSS foods?
- Reduces excess sodium, unhealthy fats, and added sugars
- Helps prevent obesity and chronic diseases
Why is tap water encouraged over other beverages?
- Reduces consumption of sugary beverages
- Supports hydration and sustainability
