W3: Planning a healthy diet Flashcards
What are the 6 principles of a healthy diet?
- Adequacy
- Balance
- Variety
- Moderation
- Nutrient density
- kCalorie (energy) control
Malnutrition is due to a lack of calories only. True or False?
False, malnutrition is due to an excess / lack of calories / nutrients
What are the 3 factors that can lead to malnutrition?
- Poor diet
- Diseases
- Genetic factors
or all of the above
What are non-essential nutrients?
Deficiency in non-essential nutrients will lead to a deficiency disease. True or False?
Non-essential nutrients are nutrients that are **required by the body **but can be manufactured in sufficient quantities from other components in the diet and do not require a specific dietary source
False. Deficiency in non-essential nutrients does not lead to deficiency disease (e.g. cholesterol, glucose)
Low glucose leads to hypothermia (low blood glucose), a medical condition but glucose can also be synthesised from lipids/fats
What does an adequate diet mean? [2]
- Sufficient energy (calories) +
- Sufficient intake of essential nutrients for healthy people at approximate recommended levels at specific age/life stage
What does a balanced diet mean?
A balanced diet means that fods from different food groups (carbs/protein/fats) are consumed, and not consuming one nutrient at the expense of the other.
- get appropriate amounts of all nutrients
What does variety mean in a healthy diet?
Eat a variety of foods among and within food groups
- for example, for a specific food group like protein, can eat animal + plant protein
What does moderation mean in a healthy diet? [2]
1) Don’t consume nutrient dense foods in excessive amounts
- Excessive intake of essential nutrients may lead to toxicity
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2) Low nutrient food (fast food, snacks) can be consumed in moderation for enjoyment
What does kCalorie (energy) control mean? What kinds of foods can be eaten to control energy?
Energy control : energy intake = energy expenditure in order to maintain weight.
Nutrient dense foods can be chosen
What does nutrient density mean in a healthy diet?
Obtain the most nutrients for fewest calories
What is meant by energy dense food?
Food having a high energy content (high in calories) in relation to its weight.
What is empty calorie?
Calories that have very little nutritional value (high in sugar/fat/alcohol)
e.g. Potato chips
What is AMDR?
AMDR helps you meet your ____ intake
Acceptable Macronutrient Distribution Ranges
- range of intake for a particular macronutrient associated with reduced risk of chronic disease while providing essential nutrients
AMDR helps you meet your macronutrient intake
Why is there upper limit in AMDR (acceptable macronutrient distribution range)?
To reduce risk (not prevent!!) of chronic diseases
- e.g. excess carbs –> diabetes
though one may eat within the range, due to genetics etc, still have chance of developing chronic diseases
What is EER? EER helps to meet your ___ intake
Estimated Energy Requirement
- Average dietary energy intake to maintain energy balance(for weight maintenance)
- Based on gender, age, body weight, height, physical activity
EER helps to meet macronutrient intake
What 2 components make up EER?
- Energy intake to meet nutrient needs
- Discretionary calories – additional calories you can spend eating whatever you want to hit your calorie needs
What happens if discretionary calories are not used?
weight loss may occur
For AMDR, what is the ranges (%) of calorie intake from carbs, fats and protein?
Carbs : 45-65% of total kcal
Fat: 20-35% of total kcal
Protein : 10-35% of total kcal
-lower limit for fat is higher than protein (fat can be used for energy), but upper limit of fat and protein is the same
What does EAR mean? EAR helps to meet some of your ____ and ____ intake.
Estimated Average Requirements
- The average amount of nutrient (both macro and micro) intake that is sufficient for half the population
EAR helps to meet some of your macronutrient and micronutrient intake.
What does RDA mean?
RDA helps to meet some of your ____ and ____ intake.
Recommended Dietary Allowance
- Recommended levels of nutrients to meet needs of ~98% of the population
RDA helps to meet some of your macronutrient and micronutrient intake.
What is AI?
AI helps to meet your ____, ____, and some ____ intake.
Adequate intake
- approximations of the needed nutrient intakes when no RDAs exist
- amountof nutrient that meets the needs of most people
AI helps to meet your Polyunsaturated fatty acid, fibre, and some micronutrient intake.
AI and RDA are always provided together. True or False?
False.
When there is RDA, AI is not provided. Ai is only used when there is insufficient scientific evidence to establish RDA.
AI is expected to ____ the amount of nutrients needed to maintain adequacy
exceed
(AI is set to cover needs of most people)
What is UL?
UL helps to meet some of your ____ needs.
Upper limit, where it is the point where nutrient is likely to be toxic.
UL helps to meet some of your micronutrient needs.
All macro and micronutrients have an upper limit. True or False?
False
What is the main limitation of guidelines for RDA/EAR etc?
There is biochemical individuality among different people.
- People are all slightly different in metabolism, thus one person may need more/less of a certain nutrient for optimum health compared to another person
What are discretionary calories?
energy allowance to maintain weight. It is the “extra space” to enjoy :
- other nutrient dense foods
- food for enjoyment (those in high fat/sugar -> empty calories)
- Alcohol (in moderation)
MyHealthy Plate by USDA food patterns tells an individual how much of each food group to consume by volume / weight. What is one cup of fruit / vege by volume?
240ml
MyHealthy Plate by USDA food patterns tells an individual how much of each food group to consume by volume / weight. What is one cup of fruit and 1 cup of vege by mass?
1 cup of fruit = 150g
1 cup of vege = 75g
MyHealthy Plate by USDA food patterns tells an individual how much of each food group to consume by volume / weight. What is one ounce of grains/protein foods by mass?
28g
What are the 5 major food groups that USDA food patterns include?
- Fruits
- Vegetables
- Grains
- Protein foods (meat, which are protein foods, also have fat)
- Milk and milk products (milk and dairy, also have fat)
What is the main aim of USDA food pattern?
Help consumers achieve key principles of a healthy diet in a less complicated manner.
