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nutrition > overview of healthy eating habits > Flashcards

overview of healthy eating habits Flashcards

1
Q

Nutrition

A

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

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2
Q

What are the main components of a healthful eating pattern?

A

Vegetables, fruits, dairy, protein, and oils.

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2
Q

Nutrients

A

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

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2
Q

Why is it important to encourage variety of foods?

A

To minimize nutrient deficiencies or excesses

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2
Q

How can body weight be evaluated?

A

BMI

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3
Q

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

A

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

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3
Q

Nutrients obtained from foods are:

A

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

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4
Q

What nutrients do vegetables provide in a healthy eating pattern?

A

Vitamin A
vitamin C
folic acid
potassium

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4
Q

What is essential for maintaining a stable body weight?

A

Caloric balance, where energy consumed equals calories expended.

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5
Q

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

A

2½ cup-equivalents of vegetables.

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6
Q

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

A

2 cup-equivalents of fruits.

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6
Q

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

A

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

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6
Q

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

A

Naturally low in fat and cholesterol-free.

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7
Q

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

A

Naturally low in fat, sodium, and calories.

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8
Q

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

A

At least half of the recommended amount.

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9
Q

What happens to refined grains during processing?

A

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

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9
Q

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

A

Juice is low in fiber and high in sugar.

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10
Q

Which types of fruits are recommended for their fiber content?

A

Fresh, frozen, canned, or dried fruits.

11
Q

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

A

6 oz-equivalents of whole grains.

12
Q

What is a major barrier to consuming whole grains?

A

Difficulty in identifying whole grains.

13
Q

Enrichment

A

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

14
Q

Fortification

A

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

15
Q

What nutrients do dairy products provide?

A

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

15
Q

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

A

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

16
Q

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

A

3 cup-equivalents per day.

17
Q

Are oils considered a food group in a healthful diet?

A

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

17
Q

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

A

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

18
Q

What nutrients do protein foods provide?

A

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

18
Q

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

A

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

18
Q

What protein foods are included in healthy eating patterns?

A

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

18
Q

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

A

5 to 6.5 ounce-equivalents of protein foods.

19
Q

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

A

At least 8 ounce-equivalents of seafood per week.

20
Q

How are fats classified?

A

By type and percentage of fatty acids they contain.

21
Q

What is a key characteristic of oils?

A

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

22
Q

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

A

True

23
Q

What is the recommended limit for added sugars?

A

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

24
Q

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

A

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

24
Q

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

A

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

25
Q

What is the body’s requirement for sodium?

A

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

26
Q

How does alcohol affect health?

A

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

27
Q

What is the role of caffeine in the body?

A

Caffeine functions as a stimulant in the body.

28
Q

diet per day suitable for children ages 9-13

A

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

29
Q

What are important dietary considerations for older adults?

A

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

nutrition (6 decks)

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