Chapter 2 Flashcards
Health professionals have recommended the same basic diet and health plan for many years:
- Control how much you eat.
- Pay attention to what you eat: choose whole grains, fruits, and vegetables.
- Stay physically active.
The best plan consists of learning the basics of a healthful diet
variety, moderation, and proportionality
One way to balance your diet as you consume a variety of foods is to select foods from each of these five major food groups every day:
- Grains
- Vegetables
- Fruits
- Dairy
- Protein
You can’t just buy a bottle of phytochemicals: they are generally available where?
only within whole foods
Foods rich in phytochemicals are now part of a family of foods referred to as?
functional foods.
A functional food provides?
health benefits beyond those supplied by the traditional nutrients it contains. For example, a tomato contains the phytochemical lycopene, so it can be called a functional food.
Proportionality, also referred to as balance, is?
eating more of nutrient-dense foods and beverages such as fruit, vegetables, whole grains, and fat-free or low-fat milk products, and less of foods high in certain types of fat, sugars, cholesterol, salt, and alcohol.
Balance also refers to?
matching your energy intake (how many total calories you consume) with energy expenditure (calories burned by metabolism and physical activity) over time. A prolonged imbalance between energy intake and energy expenditure leads to fluctuations in body weight.
The nutrient density of a food is a?
characteristic used to determine its nutritional quality. It is determined by comparing its protein, vitamin, or mineral content with the amount of calories it provides. A food is deemed nutrient dense if it provides a large amount of a nutrient for a relatively small amount of calories when compared with other food sources. The higher a food’s nutrient density, the better it is as a nutrient source.
Energy density is a measurement that?
best describes the calorie content of a food.
Energy density of a food is determined by comparing the?
calorie (kcal) content with the weight of food. A food that is rich in calories but weighs relatively little is considered energy dense. Examples include nuts; cookies; fried foods in general; and even fat-free snacks, such as fat-free pretzels. Foods with low energy density include fruits, vegetables, and any food that incorporates lots of water during cooking, such as oatmeal
Researchers, including Dr. Barbara Rolls, the creator of the Volumetrics Diet, have shown that eating a meal with many foods of low energy density promotes?
satiety without contributing many calories
The balance between calories consumed (from foods and beverages) and calories expended (through physical activity and metabolic processes) determines?
body weight
What are solid fats?
Solid fats are fats such as butter, beef fat, and shortening that are solid at room temperature. They can be found naturally in foods and are also added during food processing and cooking.
What are added sugars?
Added sugars are sugars and other sweeteners that are added during food processing or cooking.
Solid fats and added sugars, now referred to as SoFAS, are?
energy dense (high in calories) and typically are a source of many empty calories.
Americans need to increase the relative proportions of?
fruits, vegetables, whole grains, and fat-free or low-fat dairy products while simultaneously decreasing consumption of refined grains and high-fat meats.
The new MyPlate icon includes five food groups:
- Fruits and vegetables cover half of the plate. These foods are dense sources of nutrients and health-promoting phytochemicals despite their low calorie contents.
- Grains occupy slightly more than one-fourth of the plate. The message to make half your grains whole is stressed throughout accompanying consumer-education materials.
- The remaining space on the plate is reserved for sources of protein. Specifically, the Dietary Guidelines recommend lean meats and poultry, plant sources of protein, and inclusion of fish twice a week.
- A cup of dairy appears next to the plate. Depending on personalized calorie recommendations, users should have 2 to 3 cups per day of low-fat or fat-free dairy products or other rich sources of calcium.
The body’s nutritional health is determined by?
considering the nutritional state of each needed nutrient.
Three general categories of nutritional status are recognized
desirable nutrition, undernutrition, and overnutrition.
The common term malnutrition can refer to?
either overnutrition or undernutrition.
What is Desirable nutrition?
The nutritional state for a particular nutrient is desirable when body tissues have enough of the nutrient to support normal metabolic functions as well as surplus stores that can be used in times of increased need. A desirable nutritional state can be achieved by obtaining essential nutrients from a variety of foods.
Describe undernutrition
Undernutrition occurs when nutrient intake does not meet nutrient needs. At first, any surpluses are put to use; then, as stores are exhausted, health begins to decline. Many nutrients are in high demand due to constant cell loss and regeneration in the body, such as in the gastrointestinal tract. For this reason, the stores of certain nutrients, including many of the B vitamins, are exhausted rapidly and therefore require a regular intake. In addition, some women in North America do not consume sufficient iron to meet monthly losses and eventually deplete their iron stores
What deficiency is the most common nutrient deficiency worldwide?
iron deficiency
