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Nutrition > Ch. 2 Tools for Healthy Eating > Flashcards

Ch. 2 Tools for Healthy Eating Flashcards

1
Q

Principles of healthy eating

A
  • balance
  • variety
  • moderation
  • nutrient density
  • energy density
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2
Q

Balanced diet

A

healthy proportion of nutrients to maintain health and prevent disease

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3
Q

Variety

A

including a mixture of different food groups and foods within each group

  • improves diet quality
  • no single food or food group contains every single nutrient
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4
Q

Moderation

A

consuming reasonable but not excessive amounts of foods and nutrients
- limit portions of nutrient-dense and energy-dense foods

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5
Q

Nutrient density

A

measurement of nutrients in food compared to the kilocalorie content

  • high in nutrients, low in kilocalorie
  • low in fat and added sugar
  • avocados, peanut butter, etc. are exceptions
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6
Q

Energy density

A

measurement of kilocalories in a food compared with the weight of the food

  • most high-fat foods are energy dense
  • eating low-energy-dense foods can promote weight loss (larger portions, improves satiety and decrease hunger)
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7
Q

Dietary reference intakes (DRIs)

A

provide recommendations on nutrient needs for individuals

  • maintain good health
  • prevent chronic diseases
  • avoid unhealthy excesses
  • organized by Institutes of Medicine)
  • nutrient requirements differ based on: pregnancy, age, and gender
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8
Q

Dietary guidelines for Americans

A

provides broad dietary and lifestyle advice

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9
Q

MyPlate (Choosemyplate.gov)

A

helps individuals implement recommendations of the DRIs and Dietary Guidelines

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10
Q

Exchange system

A

groups foods according to macronutrient content; used for meal planning

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11
Q

Nutrition facts panel

A

provides Daily Values and information to help consumers choose healthy foods

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12
Q

DRIs five reference values

A
  • Estimated average requirement (EAR)
  • Recommended dietary allowance (RDA)
  • Adequate intake (AI)
  • Tolerable upper intake level (UL)
  • Acceptable macronutrient distribution range (AMDR)
  • RDA or AI (not both), the AMDR, and the UL are used to assess quality of meals
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13
Q

Nutrient requirements

A

amount of nutrient needed to prevent malnutrition or deficiency; reflected in DRIs

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14
Q

Estimated average requirement (EAR)

A

amount of nutrient projected to meet needs of 50% of healthy Americans by age and gender

  • used to calculate RDAs
  • measure the amount of nutrient a healthy individual absorbs, stores, and maintains daily
  • DONT use this amount when planning your diet
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15
Q

Recommended dietary allowance (RDA)

A

recommendation for each nutrient that should meet the needs of nearly all (97% to 98%) of the individuals in a specific gender and age group

  • higher than EAR
  • no RDA&raquo_space; AI
  • aim for this amount
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16
Q

Adequate intake (AI)

A

amount of a nutrient that groups of similar individuals should consume to maintain good health

  • average daily intake level
  • aim for this amount if no RDA
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17
Q

Tolerable upper intake level (UL)

A

Highest amount of nutrient that is unlikely to cause harm if consumed daily

  • consumption above this level increases risk of toxicity
  • highest average daily intake
  • do NOT exceed this amount on a daily basis
18
Q

Acceptable macronutrient distribution range (AMDR)

A

healthy range of carbs, fats, and proteins

  • carbohydrates: 45-65%
  • fats: 20-35%
  • proteins: 10-35%
  • DO follow these guidelines
19
Q

Estimated energy requirement (EER)

A

amount of daily energy needed to maintain healthy body weight and meet energy needs based on age, gender, height, weight, and activity level

  • average daily energy intake for healthy adults
  • individuals who consume more energy than needed will gain weight
20
Q

Dietary guidelines for Americans

A

improve nutritional quality and reduce incidence of overnutrition (improve quality of diet and promote health)

  • key recommendations and lifestyle advice to help Americans lead a healthy lifestyle
  • updated every 5 years by USDA and DHHS
21
Q

Food guidance systems

A

graphics used to summarize guidelines to healthy eating

22
Q

MyPlate

A

visual depiction of the recommendations in the Dietary guidelines for Americans

  • shows 5 food groups
  • promotes proportionality, moderation, variety, and personalization
  • provides information, tips, and tools to help people build a healthier diet
  • provides personalized food plans
  • help people create a well-balanced diet
23
Q

Proportionality

A

relationship of one entity to another

24
Q

Three recommendations from the Dietary Guidelines

A
  • balance kilocalories
  • increase fruits and vegetables, whole grains, and fat-free/low-fat milk
  • reduce sodium and sugary drinks
25
Q

Choosemyplate.gov

A

determines the amount of food to consume from each food group based on an individual’s daily kilocalorie needs

26
Q

Exchange system

A

diet planning tool used to create meal plans based on macronutrient content and total kilocalories of foods

  • group foods together based on carbohydrates, protein, and fat content
  • provides specific portion sizes
27
Q

Six exchange system food groups

A
  • starches
  • fruit
  • milk
  • vegetables
  • meat
  • fat
  • foods in each group can be exchanged or swapped with each other
  • cheese is meat group, potatoes is starch group, peanut butter is meat and fat group
28
Q

Food package labels (4)

A
  • name of food
  • net weight
  • name and address of manufacturer
  • list of ingredients in descending order by weight
29
Q

Nutrition Labeling and Education Act in 1990 (5)

A
  • nutritional information
  • serving sizes
  • descriptive labels (light and fat-free)
  • health claims that accurate and science based
  • presence of eight common allergens
30
Q

FDA Voluntary point-of-purchase program

A
  • raw fruits and vegetables

- fresh fish

31
Q

Meat and poultry

A
  • regulated by USDA

- food labels must indicate country the animal was born, raised, and slaughtered

32
Q

Nutrition facts panel: Rules about nutrients

A
  • nutrients added to product must be listed
  • nutrients associated with health claim must be listed
  • serving size must be listed by weight and common household measures
  • 30g = 1 oz
33
Q

Foods exempt from having Nutrition Panel

A
  • plain coffee and tea
  • spices, flavorings
  • ready-to-eat foods sold in restaurants
  • foods produced by small businesses
34
Q

Daily Values (DVs)

A

general idea of how nutrients in food fit into overall diet

  • foods are high in nutrient if DV is 20% or more
  • food is a good source of nutrient if DV is between 10-20%
  • food is low in nutrient is DV is less than 5%
35
Q

no DV for..

A

trans fat, sugars, and protein

36
Q

Types of label claims

A

FDA mandates strict guidelines

  • Nutrient content claims
  • Health claims
  • Structure/function claims
37
Q

Nutrient content claims

A

describe level or amount of a nutrient in the food

- terms such as free, high, low, reduced, extra lean, or lite

38
Q

Health claims

A

contain food or dietary compound and a corresponding disease or health-related condition associated with substance

  • Nutrition does NOT cure disease condition
  • ex. fiber in oats lowers blood cholesterol levels
39
Q

3 types of health claims

A
  • authorized health claims
  • health claims based on authoritative statements
  • qualified health claims
40
Q

Structure/function claims

A

claims on label that describe how a nutrient or dietary compound affects structure function of human body

  • describes how nutrient or substance supports a function in the body
  • CANNOT state that the nutrient or compound can be used to treat a disease. or condition
  • ex. calcium builds strong bones

Nutrition (5 decks)

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