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FST2201 : Introduction to human nutrition > W3: Planning a healthy diet > Flashcards

W3: Planning a healthy diet Flashcards

1
Q

What are the 6 principles of a healthy diet?

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

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

A

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

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3
Q

What are the 3 factors that can lead to malnutrition?

A
  1. Poor diet
  2. Diseases
  3. Genetic factors

or all of the above

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4
Q

What are non-essential nutrients?

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

A

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

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5
Q

What does an adequate diet mean? [2]

A
  • Sufficient energy (calories) +
  • Sufficient intake of essential nutrients for healthy people at approximate recommended levels at specific age/life stage
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6
Q

What does a balanced diet mean?

A

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

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7
Q

What does variety mean in a healthy diet?

A

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

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8
Q

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

A

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

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9
Q

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

A

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

Nutrient dense foods can be chosen

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10
Q

What does nutrient density mean in a healthy diet?

A

Obtain the most nutrients for fewest calories

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11
Q

What is meant by energy dense food?

A

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

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12
Q

What is empty calorie?

A

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

e.g. Potato chips

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13
Q

What is AMDR?
AMDR helps you meet your ____ intake

A

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

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14
Q

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

A

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

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15
Q

What is EER? EER helps to meet your ___ intake

A

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

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16
Q

What 2 components make up EER?

A
  1. Energy intake to meet nutrient needs
  2. Discretionary calories – additional calories you can spend eating whatever you want to hit your calorie needs
17
Q

What happens if discretionary calories are not used?

A

weight loss may occur

18
Q

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

A

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

19
Q

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

A

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.

20
Q

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

A

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.

21
Q

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

A

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.

22
Q

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

A

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

23
Q

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

A

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

24
Q

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

A

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

UL helps to meet some of your micronutrient needs.

25
Q

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

A

False

26
Q

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

A

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

27
Q

What are discretionary calories?

A

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)

28
Q

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?

A

240ml

29
Q

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?

A

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

30
Q

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?

A

28g

31
Q

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

A
  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)
32
Q

What is the main aim of USDA food pattern?

A

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

FST2201 : Introduction to human nutrition (10 decks)

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