Exam #3 Flashcards
What is the DGA?
Dietary Guidelines for American
revised every 5 years. Latest one came out in 2010
science-based divided into chapters
According to the 2010 DGA, what foods should Americans reduce?
sodium fats calories from solid fats and added sugars refined grains alcohol
What are the DGA guidelines for sodium
reduce intake to
What are the DGA guidelines for fat intake?
Saturated fatty acids
According to the DGA guidelines, what foods should we increase?
Vegetables fruits whole grains milk seafood (in place of some meat/poultry) oils
According to the DGA guidelines, what are the nutrients of public health concern?
potassium
fiber
calcium
vitamin D
What are the goals of the DGA?
Promote health
reduce the risk of chronic diseases
reduce the prevalence of overweight and obesity
Two new overarching concepts:
- maintain calorie balance over time to achieve and sustain healthy weight
- focus on consuming nutrient dense foods and beverages
What are the 5 basic food groups in my plate?
fruits vegetables protein grain dairy
What is 1 serving of fruits or vegetables?
1 c. raw or cooked vegetables 1 c. vegetable or 100% fruit juice 2 c. raw leafy greens 1 apple 1/4 c. dried fruit 8 large strawberries
What is nutrient dense?
foods and beverages that provide vitamins, minerals, and other beneficial substances & relatively few calories w/out solid fats in the food or added to it, added sugars, added refined starches, added sodium
examples: all vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts & seeds, fat-free & low-fat dairy, & lean meats & poultry
What is the key to managing weight?
calorie balance
no optimal proportion of macronutrients, just that calories in = calories out
What are the functions and classes of macronutrients?
provide energy
promote growth and development
regulate body functions
- carbohydrates: primary source of calories for the brain, involved in construction of organ and nerve cells. Fiber ( keeps bowel functioning properly
- fats: required for formation of hormones, slowest source of energy but most efficient
- proteins: required for growth, especially by children, teenagers and pregnant women
What are the suggested percentages of daily caloric intake for macronutrients?
For kids 4-18:
45-65% CHOs, 4 cal/g
12-35% fats, 9 cal/g
10-30% protein, 4 cal/g
For adults:
45-65% CHOs
20-35% fats
10-35% proteins
how many calories does 1 pound of body fat store
3500 calories
How do you determine your daily calorie goal to lose weight?
4 options:
- 500 calories/day less than current intake
- current weight X 12 minus 500
- use estimation tables or calculators
- use guideline/organization standard recommendations
What are the principles for promoting calorie balance?
- Monitor food & beverage intake, activity & body weight (very effective)
- focus on total number of calories consumed
- reduce portion sizes
- when eating out, make better choices (smaller portions or lower calorie options)
- limit screen time (reducing sedentary time)
- go to www.calorieking.com
How are whole grains different from refined grains
whole grains contain all parts of naturally occurring nutrients of the entire grain: bran (outer shell - contains antioxidants, B vitamins & fiber), endosperm (inner portion - contains CHOs, proteins & some b vitamins - largest part)
germ (nutrient rich inner for - contains B vitamins, vitamin E, unsaturated fat & antioxidants)
refined grains are milled to remove bran and germ - removes dietary fiber, iron & many B vitamins - loses 25% of protein & 17 key nutrients
most refined grains are enriched, but fiber is not added back in
look for “whole” or “100& whole grain”
What is 1 serving of grain?
1 slice of bread, 1c. cold cereal, 1/2 c. rice or pasta
