overview of healthy eating habits

Question 1

Nutrition

Answer 1

Process by which living things use food to obtain nutrients for energy, growth, and maintenance

Question 2

What are the main components of a healthful eating pattern?

Answer 2

Vegetables, fruits, dairy, protein, and oils.

Question 2

Nutrients

Answer 2

Biochemical substances that can be supplied only in adequate amounts from an outside source, usually from food

Question 2

Why is it important to encourage variety of foods?

Answer 2

To minimize nutrient deficiencies or excesses

Question 2

How can body weight be evaluated?

Answer 2

BMI

Question 3

Good nutrition is evaluated in context of the patient’s?

Answer 3

Physiologic needs for essential nutrients
Nutrient content of the food
Cultural or environmental circumstances
Personal preferences

Question 3

Nutrients obtained from foods are:

Answer 3

Water (most important)
Proteins*
Carbohydrates*
Fats*
Minerals
Vitamins

Question 4

What nutrients do vegetables provide in a healthy eating pattern?

Answer 4

Vitamin A
vitamin C
folic acid
potassium

Question 4

What is essential for maintaining a stable body weight?

Answer 4

Caloric balance, where energy consumed equals calories expended.

Question 5

What is the daily vegetable intake in the U.S.-Pattern for a 2000-calorie diet?

Answer 5

2½ cup-equivalents of vegetables.

Question 6

How much fruit is recommended daily in the U.S.-Pattern for a 2000-calorie diet?

Answer 6

2 cup-equivalents of fruits.

Question 6

Which types of vegetables should be included several times a week?

Answer 6

Dark-green/red/orange vegetables
legumes (beans and peas)
starchy vegetables.

Question 6

What are two characteristics of vegetables in a healthful eating pattern?

Answer 6

Naturally low in fat and cholesterol-free.

Question 7

What are the characteristics of fruits in a healthful eating pattern?

Answer 7

Naturally low in fat, sodium, and calories.

Question 8

How much of the recommended fruit intake should come from whole fruits?

Answer 8

At least half of the recommended amount.

Question 9

What happens to refined grains during processing?

Answer 9

They lose vitamins, minerals, and dietary fiber, and are often high in sugar.

Question 9

Why should juice intake be minimized in a healthy eating pattern?

Answer 9

Juice is low in fiber and high in sugar.

Question 10

Which types of fruits are recommended for their fiber content?

Answer 10

Fresh, frozen, canned, or dried fruits.

Question 11

How many ounces of whole grains are recommended daily in the U.S.-Pattern for a 2000-calorie diet?

Answer 11

6 oz-equivalents of whole grains.

Question 12

What is a major barrier to consuming whole grains?

Answer 12

Difficulty in identifying whole grains.

Question 13

Enrichment

Answer 13

process by which iron, thiamin, riboflavin, folic acid, and niacin removed during processing are restored to approximately original levels.

Question 14

Fortification

Answer 14

process by which nutrients not present in the natural product are added or increased in the original product.

Question 15

What nutrients do dairy products provide?

Answer 15

Calcium, potassium, and possibly vitamin D (if fortified).

Question 15

What types of dairy products are recommended in healthy eating patterns?

Answer 15

Fat-free and low-fat milk, yogurt, cheese, and/or fortified soy beverages.

Question 16

How much dairy is recommended daily for adolescents and adults in the U.S.-Pattern?

Answer 16

3 cup-equivalents per day.

Question 17

Are oils considered a food group in a healthful diet?

Answer 17

No, oils are not a food group but are important in a healthful diet.

Question 17

What should individuals who don't drink milk do to meet nutrient needs?

Answer 17

Obtain adequate calcium, potassium, magnesium, and vitamins A and D from other food sources.

Question 18

What nutrients do protein foods provide?

Answer 18

Protein, B vitamins, vitamin E, iron, zinc, and magnesium.

Question 18

Are plant-based milks like almond, rice, or coconut included in the dairy group? Why or why not?

Answer 18

No, because they typically have lower nutritional content than dairy or fortified soy beverages.

Question 18

What protein foods are included in healthy eating patterns?

Answer 18

Beans, peas (legumes), seafood, meats, poultry, eggs, nuts, seeds, and soy products.

Question 18

How much protein is recommended daily in the U.S.-Pattern?

Answer 18

5 to 6.5 ounce-equivalents of protein foods.

Question 19

What is the specific weekly recommendation for seafood in the U.S.-Pattern?

Answer 19

At least 8 ounce-equivalents of seafood per week.

Question 20

How are fats classified?

Answer 20

By type and percentage of fatty acids they contain.

Question 21

What is a key characteristic of oils?

Answer 21

They are a concentrated source of calories and contribute to total fat intake.

Question 22

T or F: Many foods in the American food supply provide excess calories without contributing wholesome nutrients.

Answer 22

True

Question 23

What is the recommended limit for added sugars?

Answer 23

Added sugars should be limited to less than 10% or of total calories per day.

Question 24

Why is cholesterol important, and how does the body handle it?

Answer 24

Cholesterol is important, but adequate amounts are naturally produced by the body.

Question 24

Is there a dietary requirement for saturated fats in people 2 years or older?

Answer 24

No, the human body produces more than enough saturated fats to meet physiologic/structural requirements.

Question 25

What is the body's requirement for sodium?

Answer 25

Sodium is an essential nutrient, but the body requires relatively small quantities available from naturally occurring sodium in foods.

Question 26

How does alcohol affect health?

Answer 26

Alcohol can have both beneficial or harmful effects depending on the amount consumed, age, and other individual characteristics. Moderation is key.

Question 27

What is the role of caffeine in the body?

Answer 27

Caffeine functions as a stimulant in the body.

Question 28

diet per day suitable for children ages 9-13

Answer 28

1800 kcal Grains: 6 oz. Veggies: 2.5 C Fruit: 1.5 C Milk: 3 C Meat & Beans: 5 oz. Oils

Question 29

What are important dietary considerations for older adults?

Answer 29

drink enough water, as their sense of thirst declines with age. Additionally, it's crucial to get enough vitamin B12 and vitamin D

Question 30

What is the limit to daily saturated fat intake?

Answer 30

Less than 22 g

Question 31

What is the limit of daily sodium intake?

Answer 31

less than 2,300 mg

Question 32

What is the recommended activity for children 6-17?

Answer 32

60 min

Question 33

What is the recommended activity for adults?

Answer 33

2 1/2 hours