Nutritional Food Groups Flashcards
Hippocrates
scientific history; advised a prudent lifestyle, avoid fats, sleep and be active
nutrition
science of food and relationship to health
community nutrition
practical application of nutrition ot promote health/welbeeing in a group
what is a healthy diet
- fulfills energy needs; macro
- produces sufficent amounts of essential nutrients (micro)
- reduces risk of disease
- is safe to consume
3 aspects of nutrition science
- physiological/biological processes of nourishment
- diesase of excess/lack of nutrients and malnutrition
- why people eat (pyschologicaly)
nutrient density
a food with large nutrients relative to the number of calories
RDA
reccomendded dietary allowance
-> daily nutrient intake levels sufficient to meet nutriet in 90% of healthy people
AI
adequate intake: number of nutrients needed for most people
EAR
estimated average requirement: number of nutrients for 50% of people of a specific age/gender
UL
tolerable upper intake levels: maximum number of nutrients tha tpose a risk in healthy people when consumed daily
calorie recommendations for a person
RDA+ meat to reduce obesity using reference man/woman
1800 c per day (fao); 50 from carbs
6 food groups
- breads, cereals, rice, pasta (33%)
- vegetables + 3. fruits(33%)
- milk/dairy (15%)
- meat, poultry, fish, eggs, nuts, legumes (12%)
- fats, oils, sweets (7%)
what is a creal
grasses cultivated for edible parts; consist of germ, endosperm and bran
its a staple crop!
grains
- whole grains= all cereal parts (so fibre, folate, thiamin, vitamins, etc. )
- refined grain (reduced nutrients= less fibre and nutrient)
global grains
wheat (medditerean)
teff (sub-saharan africa)
rye (central/eastern europe)
quinoa, amaranth (latin america)
vegetables
plant parts: longer life and antiodiant roots/tubers bulbs stems leaves flowers peans/legumes
fruits
flesh part of a plant with a seed
high in vitamin c, folate, cartenoids, potatssium
good sugar for energy
milk and dairy
high fat and protein
high calcium
low iron
in milk: lactose is the principle sugar that enhances calcium/phosphorous absorbtion
meat/fish/poultry/eggs/nuts/legumes
protein
iron
niacin
vitamin b 12
nuts/seeds
high fat and energy
high in omega 3
legumes
edible seeds; healthy eating
good protein and fibre
what is food ‘gamme’ classification
how processed/preserved it is
gamma 1
fresh foods i.e. no presertative treatment
gamma 2
food preserved by themral treament
canned/pasteurized
gamma 3
frozen (veggies, fish)
gamma 4
minimally preserved (pre-cut/ready to use)
gamma 5
conviencne food (lasagna, pizza)
pros of canned food?
optimized production time faster service less manpower= servings increases menu options standarization of a product
