Module 2: Think Before You Eat Flashcards
3 pillars of a healthy diet
- variety
- balance
- moderation
define variety
- eating different types of foods within each food group
- fruits: oranges, bananas, grapes, etc
define balance
- eating foods from all food groups daily
- balancing calories consumed with calories expended
- dairy, grains, fruits, veggies, protein, etc
define moderation
- avoiding overconsumption of any food or food group
- portion sizes
define nutrient density
nutrient content of food relative to its calories
define empty calories
calories that have little or no nutrient content
describe the dietary guidelines for americans
- published every 5 years by USDA and HHS
- recommendations on diet and lifestyle to reduce disease risk
- used for anyone over the age of 2
what are healthy patterns proposed by the 2015 dietary guidelines for americans
- variety of fruits, vegetables, and whole grains
- fat free or low fat dairy
- variety of protein sources
- oils
- physical activity
- limit saturated or trans fats, added sugars, and sodium
should you try and get your nutrients from food or supplements
food
define fortified foods
- foods with nutrients added to them that wasn’t originally in the food
- vitamin D in milk
define enriched foods
- nutrients added back that were removed during processing
- bread enriched with lost nutrients
what were the 3 primary goals of healthy people 2020
- increase quality of life
- eliminate health disparities
- create social and physical environments that promote good health
what was the original intent of RDAs
maintain health and prevent deficiencies
who are dietary reference intakes (DRIs) designed for
healthy people
what is included in DRIs
- estimated average requirement (EAR)
- recommended daily allowance (RDA)
- adequate intake (AI)
- tolerable upper intake level (UL)
what are DRIs used for
- assess and improve nutritional status of americans
- interpret food consumption records
- establish standards for food assistance programs
- establish guidelines for nutrition labeling
define estimated average requirement (EAR)
meets the needs of 50% of the population
define recommended daily allowance (RDA)
meets the needs of 98% of the population
define adequate intake (AI)
used when more research is needed on a nutrient
define tolerable upper intake level (UL)
maximum amount of nutrient without the risk of adverse health effects
describe the therapeutic index
- section around the LD50
- area where medications work
define estimated energy requirement (EER)
- general recommendation for how many calories a person should consume in a day
- generally 2000 calories per day but is different for everyone
- does not include anything on how much protein, carbs, or fats you should consume
define acceptable macronutrient distribution range (AMDR)
- recommendations for the amount of calories from carbs, fats, and proteins
- fluctuates based on individual needs or conditions
- intended to help balance nutrient intake and reduce risk of chronic conditions
AMDR for protein
10-35%
AMDR for fat
20-35%
AMDR for carbs
45-65%
explain why some people believe we must eat high protein diets
- biology is concerned with survival and reproduction
- protein is needed for these things
- high protein can be good in the short term for biology purposes but can actually decrease longevity
describe myplate
- daily plan for food intake
- replaced food pyramid in 2011
- includes the 5 food groups and how much of your plate each should take up
what tool allows you to generate a personalized meal plan
supertracker from myplate
what is the purpose of myplate
- personalized meal plan
- meet DRIs
- emphasize variety, moderation, and balance
what is the recommended amount of grains per day
- 6 ounces
- half should be whole grains
what is the recommended amount of vegetables per day
- 3 cups
- eat a variety: starchy and fibrous
what is the recommended amount of fruits per day
- 2 cups
- eat whole fruits over juices
what is the recommended amount of dairy per day
- 3 cups
- fat-free or low-fat
what is the recommended amount of protein per day
- 5.5 ounces
- lean proteins
which 2 federal agencies regulate food labels
- FDA: packaged foods
- food safety and inspection service of USDA: meat, poultry, eggs
what are some differences between the old and new nutrition facts label
- serving size now in large bolded font
- calories now in large bolded font
- now includes added sugar under carbohydrates
define daily values
- nutrition standards on food labels
- based on 2000 kcal diet
- can be used to determine if nutrient is “high” or “low” in the food
what DV is considered high and what is considered low
- high: 20% or more
- low: 5% or less
are label claims the same as nutrition facts label
no
what are the 3 categories of label claims
- health claims
- nutrient content claims
- structure/function claims
define health claims
- describes the relationship between the food and a reduced risk of disease/condition
- must be FDA approved
- ex: lowers cholesterol
define nutrient content claims
- describes level of nutrient in a food
- ex: fat free, 30% more protein, lean, high, good source, reduced
define structure/function claims
- describes association between nutrient and structure or function in the body
- do not need to be approved by FDA
- ex: builds healthy bones
