W3: Planning a healthy diet

Question 1

What are the 6 principles of a healthy diet?

Answer 1

1. Adequacy
2. Balance
3. Variety
4. Moderation
5. Nutrient density
6. kCalorie (energy) control

Question 2

Malnutrition is due to a lack of calories only. True or False?

Answer 2

False, malnutrition is due to an excess / lack of calories / nutrients

Question 3

What are the 3 factors that can lead to malnutrition?

Answer 3

1. Poor diet
2. Diseases
3. Genetic factors

or all of the above

Question 4

What are non-essential nutrients?

Deficiency in non-essential nutrients will lead to a deficiency disease. True or False?

Answer 4

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

Question 5

What does an adequate diet mean? [2]

Answer 5

• Sufficient energy (calories) +
• Sufficient intake of essential nutrients for healthy people at approximate recommended levels at specific age/life stage

Question 6

What does a balanced diet mean?

Answer 6

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

Question 7

What does variety mean in a healthy diet?

Answer 7

Eat a variety of foods among and within food groups
- for example, for a specific food group like protein, can eat animal + plant protein

Question 8

What does moderation mean in a healthy diet? [2]

Answer 8

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

Question 9

What does kCalorie (energy) control mean? What kinds of foods can be eaten to control energy?

Answer 9

Energy control : energy intake = energy expenditure in order to maintain weight.

Nutrient dense foods can be chosen

Question 10

What does nutrient density mean in a healthy diet?

Answer 10

Obtain the most nutrients for fewest calories

Question 11

What is meant by energy dense food?

Answer 11

Food having a high energy content (high in calories) in relation to its weight.

Question 12

What is empty calorie?

Answer 12

Calories that have very little nutritional value (high in sugar/fat/alcohol)

e.g. Potato chips

Question 13

What is AMDR?
AMDR helps you meet your ____ intake

Answer 13

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

Question 14

Why is there upper limit in AMDR (acceptable macronutrient distribution range)?

Answer 14

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

Question 15

What is EER? EER helps to meet your ___ intake

Answer 15

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

Question 16

What 2 components make up EER?

Answer 16

1. Energy intake to meet nutrient needs
2. Discretionary calories – additional calories you can spend eating whatever you want to hit your calorie needs

Question 17

What happens if discretionary calories are not used?

Answer 17

weight loss may occur

Question 18

For AMDR, what is the ranges (%) of calorie intake from carbs, fats and protein?

Answer 18

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

Question 19

What does EAR mean? EAR helps to meet some of your ____ and ____ intake.

Answer 19

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.

Question 20

What does RDA mean?
RDA helps to meet some of your ____ and ____ intake.

Answer 20

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.

Question 21

What is AI?
AI helps to meet your ____, ____, and some ____ intake.

Answer 21

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.

Question 22

AI and RDA are always provided together. True or False?

Answer 22

False.
When there is RDA, AI is not provided. Ai is only used when there is insufficient scientific evidence to establish RDA.

Question 23

AI is expected to ____ the amount of nutrients needed to maintain adequacy

Answer 23

exceed
(AI is set to cover needs of most people)

Question 24

What is UL?
UL helps to meet some of your ____ needs.

Answer 24

Upper limit, where it is the point where nutrient is likely to be toxic.

UL helps to meet some of your micronutrient needs.

Question 25

All macro and micronutrients have an upper limit. True or False?

Answer 25

False

Question 26

What is the main limitation of guidelines for RDA/EAR etc?

Answer 26

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

Question 27

What are discretionary calories?

Answer 27

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)

Question 28

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?

Answer 28

240ml

Question 29

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?

Answer 29

1 cup of fruit = 150g
1 cup of vege = 75g

Question 30

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?

Answer 30

28g

Question 31

What are the 5 major food groups that USDA food patterns include?

Answer 31

1. Fruits
2. Vegetables
3. Grains
4. Protein foods (meat, which are protein foods, also have fat)
5. Milk and milk products (milk and dairy, also have fat)

Question 32

What is the main aim of USDA food pattern?

Answer 32

Help consumers achieve key principles of a healthy diet in a less complicated manner.