overview of healthy eating habits Flashcards
Nutrition
Process by which living things use food to obtain nutrients for energy, growth, and maintenance
What are the main components of a healthful eating pattern?
Vegetables, fruits, dairy, protein, and oils.
Nutrients
Biochemical substances that can be supplied only in adequate amounts from an outside source, usually from food
Why is it important to encourage variety of foods?
To minimize nutrient deficiencies or excesses
How can body weight be evaluated?
BMI
Good nutrition is evaluated in context of the patient’s?
Physiologic needs for essential nutrients
Nutrient content of the food
Cultural or environmental circumstances
Personal preferences
Nutrients obtained from foods are:
Water (most important)
Proteins*
Carbohydrates*
Fats*
Minerals
Vitamins
What nutrients do vegetables provide in a healthy eating pattern?
Vitamin A
vitamin C
folic acid
potassium
What is essential for maintaining a stable body weight?
Caloric balance, where energy consumed equals calories expended.
What is the daily vegetable intake in the U.S.-Pattern for a 2000-calorie diet?
2½ cup-equivalents of vegetables.
How much fruit is recommended daily in the U.S.-Pattern for a 2000-calorie diet?
2 cup-equivalents of fruits.
Which types of vegetables should be included several times a week?
Dark-green/red/orange vegetables
legumes (beans and peas)
starchy vegetables.
What are two characteristics of vegetables in a healthful eating pattern?
Naturally low in fat and cholesterol-free.
What are the characteristics of fruits in a healthful eating pattern?
Naturally low in fat, sodium, and calories.
How much of the recommended fruit intake should come from whole fruits?
At least half of the recommended amount.
What happens to refined grains during processing?
They lose vitamins, minerals, and dietary fiber, and are often high in sugar.
Why should juice intake be minimized in a healthy eating pattern?
Juice is low in fiber and high in sugar.
Which types of fruits are recommended for their fiber content?
Fresh, frozen, canned, or dried fruits.
How many ounces of whole grains are recommended daily in the U.S.-Pattern for a 2000-calorie diet?
6 oz-equivalents of whole grains.
What is a major barrier to consuming whole grains?
Difficulty in identifying whole grains.
Enrichment
process by which iron, thiamin, riboflavin, folic acid, and niacin removed during processing are restored to approximately original levels.
Fortification
process by which nutrients not present in the natural product are added or increased in the original product.
What nutrients do dairy products provide?
Calcium, potassium, and possibly vitamin D (if fortified).
What types of dairy products are recommended in healthy eating patterns?
Fat-free and low-fat milk, yogurt, cheese, and/or fortified soy beverages.
How much dairy is recommended daily for adolescents and adults in the U.S.-Pattern?
3 cup-equivalents per day.
Are oils considered a food group in a healthful diet?
No, oils are not a food group but are important in a healthful diet.
What should individuals who don’t drink milk do to meet nutrient needs?
Obtain adequate calcium, potassium, magnesium, and vitamins A and D from other food sources.
What nutrients do protein foods provide?
Protein, B vitamins, vitamin E, iron, zinc, and magnesium.
Are plant-based milks like almond, rice, or coconut included in the dairy group? Why or why not?
No, because they typically have lower nutritional content than dairy or fortified soy beverages.
What protein foods are included in healthy eating patterns?
Beans, peas (legumes), seafood, meats, poultry, eggs, nuts, seeds, and soy products.
How much protein is recommended daily in the U.S.-Pattern?
5 to 6.5 ounce-equivalents of protein foods.
What is the specific weekly recommendation for seafood in the U.S.-Pattern?
At least 8 ounce-equivalents of seafood per week.
How are fats classified?
By type and percentage of fatty acids they contain.
What is a key characteristic of oils?
They are a concentrated source of calories and contribute to total fat intake.
T or F: Many foods in the American food supply provide excess calories without contributing wholesome nutrients.
True
What is the recommended limit for added sugars?
Added sugars should be limited to less than 10% or of total calories per day.
Why is cholesterol important, and how does the body handle it?
Cholesterol is important, but adequate amounts are naturally produced by the body.
Is there a dietary requirement for saturated fats in people 2 years or older?
No, the human body produces more than enough saturated fats to meet physiologic/structural requirements.
What is the body’s requirement for sodium?
Sodium is an essential nutrient, but the body requires relatively small quantities available from naturally occurring sodium in foods.
How does alcohol affect health?
Alcohol can have both beneficial or harmful effects depending on the amount consumed, age, and other individual characteristics. Moderation is key.
What is the role of caffeine in the body?
Caffeine functions as a stimulant in the body.
diet per day suitable for children ages 9-13
1800 kcal
Grains: 6 oz.
Veggies: 2.5 C
Fruit: 1.5 C
Milk: 3 C
Meat & Beans: 5 oz.
Oils
What are important dietary considerations for older adults?
drink enough water, as their sense of thirst declines with age. Additionally, it’s crucial to get enough vitamin B12 and vitamin D
What is the limit to daily saturated fat intake?
Less than 22 g
What is the limit of daily sodium intake?
less than 2,300 mg
What is the recommended activity for children 6-17?
60 min
What is the recommended activity for adults?
2 1/2 hours
