Chapter 2: Planning a healthy diet Flashcards
legumes
(lay-GYOOMS or LEG-yooms): plants of the bean and pea family, with seeds that are rich in protein compared with other plant-derived foods.
serving sizes:
the standardized quantity of a food; such in- formation allows comparisons when reading food labels and consistency when following the Dietary Guidelines.
portion sizes:
the quantity of a food served or eaten at one meal or snack; not a standard amount.
exchange lists:
diet-planning tools that organize foods by their proportions of carbohydrate, fat, and protein. Foods on any single list can be used interchangeably.
processed foods:
foods that have been treated to change their physical, chemical, microbiological, or sensory properties.
fortified:
the addition to a food of nutrients that were either not originally present or present in insignificant amounts. Fortification can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food.
refined:
the process by which the coarse parts of a food are removed. When wheat is refined into flour, the bran, germ, and husk are removed, leaving only the endosperm.
enriched:
the addition to a food of specific nutrients to replace losses that occur during processing so that the food will meet a specified standard.
whole grain:
a grain that maintains the same relative proportions of starchy endosperm, germ, and bran as the original (all but the husk); not refined.
Use the USDA Food Patterns to develop a meal plan within a specified energy allowance.
Food group plans such as the USDA Food Patterns help consumers select the types and amounts of foods to provide adequacy, balance, and variety in the diet. They make it easier to plan a diet that includes a balance of grains, vegetables, fruits, protein foods, and milk and milk products. In making any food choice, remember to view the food in the context of the total diet. The combina- tion of many different foods provides the array of nutrients that is so essential to a healthy diet.
textured vegetable protein:
processed soybean protein used in vegetarian products such as soy burgers.
Compare the information on food labels to make selections that meet specific dietary and health goals
Food labels provide consumers with information they need to select foods that will help them meet their nutrition and health goals. When labels contain relevant information presented in a standardized, easy-to-read format, consumers are well prepared to plan and create healthful diets.
Define the four categories of the DRI and explain their purposes.
estimated average requirement (ear): the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group
recommended Dietary allowance (rDa): the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals.
adequate intake (ai): the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determine
Tolerable Upper intake Level (UL): the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects.
Acceptable Macronutrient Distribution Ranges (AMDR).
45 to 65 percent kcalories from carbohydrate
20 to 35 percent kcalories from fat
10 to 35 percent kcalories from protein
estimated energy requirement (eer):
the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity.
