Guidelines for Healthy Eating (Nutrition Ch 4)

Question 1

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS)

Answer 1

• publish the Dietary Guidelines for Americans jointly every 5 years
• provides research-based advice concerning food intake and physical activity for healthy Americans 2 yrs +

Question 2

Dietary Guidelines for Americans advocates healthy food selections:

Answer 2

• a variety of fiber-rich fruits and vegetables
• whole grains
• low-fat or fat-free milk and milk products
• lean meats
• poultry
• fish
• legumes
• eggs
• nuts

Question 3

MyPlate

Answer 3

-promotes healthy food choices balanced w/ physical activity
-based on 2,000 calorie diet
1) grains 6 oz
2) vegetables 2.5 cups
3) fruits 2 cups
4) milk 3 cups (2 c for children 2-8 yr)
5) protein foods 5.5 oz
6) oils 6 tsp
exercise:
-adults: at least 2.5 hr/wk of moderate level aerobic physical activity or 1.25 hr/wk of vigorous aerobic physical activity
-children/adolescents: physically active 60 min/day

Question 4

Vegetarian diets

Answer 4

• people can get all the nutrients they need, but must be careful to eat a wide variety of foods to meet their nutritional needs
• may need to focus on protein, iron, calcium, zinc, and vitamin B12

Question 5

Healthy hearts

Answer 5

• limit saturated fat to 10% of calories and cholesterol to 300 mg/day
• individuals w/ elevated LDLs, AHA recommends increasing monosaturated fats and soluble fiber
• Dietary Approaches to Stop Hypertension (DASH) has been proven to lower systolic and diastolic pressure

Question 6

Healthy nervous systems

Answer 6

• normal functioning depends on adequate levels of B-complex vitamins (esp. thiamin, niacin, and vitamins B6 and B12)
• Ca and Na are important regulators of nerve responses. Consuming recommended servings from grain and dairy food groups provide these nutrients

Question 7

Healthy bones

Answer 7

• consuming recommended MyPlate’s dairy group servings supplies the Ca, Mg, and P necessary for bone formation, and vitamin D that aids in absorption of Ca and P
• weight-bearing physical activity is essential to decrease risk of osteoporosis

Question 8

Good bowel function

Answer 8

-normal bowel functioning depends on adequate fluid intake and 25 g/day of fiber for women and 38 g/day for men