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Flashcards in Ch2 Deck (48):
1

U.S. dep of agriculture (USDA)

Govmt agency that sets guidelines for the U.S. diet

2

Food and drug administration

1973
Requires food labels on most food products
fresh produce and coffee not require to follow

3

food labels requirements

Statement of identity
net content of pakg
ingredient list
name & address of manufacturer, packer, or distrib
nutrition information

4

Required RDA's on food label

Serving size and servings per container
total Cal. and Cal. from fat per serving
Percent daily values (%DVs)
Foot note

5

20% RDA

More the % DV
nutrient consider high

6

5% RDA

Less than 5
nutrient consider low

7

5 diet planning principle

Eat Healthful at every life stage
focus on variety and nutrient density
limit Na, fat, sugars and alcohol
eat more healthful foods and nutrients
follow healthful eating pttrns

8

eat more healthful at every life stage
5 diet planning principle

Approp Cal. intake to maintain
-optimal body weight
-support nutrient decay
-reduce risk of chronic disease

9

Focus on variety and nutrient density
5 diet planning principle

Eat nutrient dense foods and beverages
Nutrient density

10

Nutrient dense foods

high nutritional value not many Cal.

11

nutrient density

amount of nutrients per amount of energy (Cal)

12

Limit NA,
5 diet planning principle

Avoid
hypertension
lost of calcium in bones
intake below 2300mg/day (1 teaspoon)

13

limit fat
5 diet planning principle

are energy dense food
lead to overweight (obesity)
heart disease ( high chole. and sat fat diet)
less than 10% of daily Cal
avoid transfat

14

Limit sugars
5 diet planning principle

less than 10% of daily Cal
overweight/ obesity
tooth decay
cookies, doughnuts pies etc. made with unhealthful fat high in Na

15

limit Alcohol
5 diet planning principle

prov energy-no nutrients
depresses nerv syst and toxic to liver and other cells
1 drink women
2 drinks men

16

consume more healthful Food and nutrients
5 diet planning principle

keep Cal intake within energy needs
More fruit and vege
eat whole grains
low fat/ fat free diary
protein(Meat)- low in fat & Cal
eat more fish
eat more K

17

follow healthful eating patters
5 diet planning principle

Clean hand, food contact surfaces, veg fruit
separate raw, cooked ready to eat, preparing foods
cook at safe temp
refrigerate

18

Cal needs men 19-30 yr

2500 sedentary
3000 active

19

Cal needs men 31-50 yr

2300 sedentary
2900 active

20

Cal needs men 51+ yr

2100 sedentary
2600 active

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Cal needs women 19-30 yr

1900 sedentary
2400 active

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Cal needs women 31-50 yr

1800 sedentary
2200 active

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Cal needs women 51 + yr

1600 sedentary
2100 active

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empty Cal

Cal from solid fats, added sugar- few/no nutri

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discretionary Cal

Extra energy a person can consume after all essential nutrient dense food has been consumed
Ex: fats-butter, salad, dressing, mayo
on a 2000 Cal- 258 are ____Cal

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ounce equivalent

A serving size that is 1 ___or equivalent to an____, for the grains and the protein foods section of MyPlate.

27

Sedentary Lifestyle

little to no physical activity

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Active lifestyle

60-90 min of physical activity most days of the week

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Nutrient dense

relative amount of nutrient per amount of energy

30

Fruits

2 cups X day
provides fiber, phytochemicals
vitamin A and C, folate, K, Magn

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vegetables

2.5 cups X day
fiber, phytochemicals, vit A C, folate, K, Mag

32

grains

6 oz X day
cereal rice pasta
fiber rich carbs, phytochemicals, vit A C, folate, K Mg

33

Protein

5.5 oz X day
Ca, phosp, Vit B6, B12, mag, zinc
Fe, niacin, riboflavin, thiamin

34

Milk/diary

3 cups X day
low fat diary
Ca, Phos, riboflavin, prtn,
Vit B12,
often Fortified with Vit D & A

35

Nutrient Claim

Characterized level of a nutrient food.
fat free
low/less Na
FDA def- 140mg of Na or less

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health claim

relationship between Food or component to disease or health related cond.
soluble fiber from oatmeal- reduce the risk of heart disease

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Structure/functional claims

describe the effect that a substance has on the structure or function of the body- no reference to disease
supports immunity and digestive health

38

Wheat berry

Chaff ( Husk)
Bran
endosperm
germ

39

Chaff
Wheat berry

inedible part of grain

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Bran

protective coating
rich in nutrients and fiber

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endosperm

contains starch and protein

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germ

seed that grows into wheat plant
rich in vitamins and minerals to support new life

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refined flour

Finely ground endosperm that is usually enriched with nutr. and bleached for whiteness
white flour

44

Wheat flour

any flour made from the endosperm of wheat kernel

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whole wheat flour

Made from the entire wheat kernel

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Food safety

Clean hands, food surfaces, foods
separate raw, cooked, ready to eat foods
cook food to safe temp
refrigerate
avoid raw, unpasteurised, undercooked foods

47

Chain restaurants 2016

Cal. info must be clearly posted
nutr info must be made available upon request

48

4 key guidelines for americans diet

Balance cal.- maintain weight
consume fewer foods Of concern
Eat more healthful foods and nutrients
follow healthy eating pattern