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.
