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Flashcards in guest lectures unit 2 Deck (23):
1

current dietary guidelines for americans 2010

release a revision every 5 years
food pyramid had not undergone revision is it was created in 2005

2

USDA recommendations

-made significate changes in its recommendations
based of evidence found that americans are consuming too many calories and yet are not meeting the recommended intake for some nutrients
-americans have too much saturated and trans fats, cholesterol, added sugar, and salt in their diets, not enough nutrients

3

nutrient dense food

had more vitamins and minerals with less calories ex. peanuts

4

old pyramid

was confusing, what is a serving?

5

2010 new pyramid

had sections vertical- uses cups

6

my plate

shows a plate and the relative amounts of each group that we should eat

7

USDA 2010 guidelines to focus on

OVERALL caloric intake not one group
portion size
cups not servings
nutrient dense foods

8

how are carbohydrates important?

give you energy

9

portions sizes have increased over the years

soft drinks doubled
foods have 2X in calores
plate size increased
40% increase on calories over past 70

10

one serving of grain

1 cup cereal flakes
1 pancake
1/2 cup of cooked rice
1/2 cup pasta or potato
1 slice of bread

11

breakfast

breaks fast
starts metabolism
our internal fire
logs are our food
at linch we will store more of the energy if we didn't eat breakfast
eat every 2-3 hours
stop 2-3 hours before your sleep

12

1 serving fruits and veggies

1 cup salad greens
1 medium fruit
1/2 cup raisins

13

1 serving dairy

1 1/2 cup cheese
1/2 cup ice cream

14

meat

5 1/2 ounces a day (or other protein)

15

fats

1 teaspoon of oil

16

key recommendations eat:

variety of fruits: two cups
avoid juices
vegetables 2 1/2 cups
eat your colors
cruciferous helps prevent cancer
bread, cereals, rice, pasta: 6 ounces, 3 from whole grain

17

wheat flour vs. whole wheat flour

wheat flour not the same!
eat whole grain

18

why is whole grain better for you

enriched flour took nutrients out and put it back in, losing some along the way
whole grain uses all of it

19

how much whole grain?

look for labels with 100% whole grain
don't really know how much when it says made with
if it says good source, it only has to have 8g
excellent- 16g

20

milk

3 cups a day
fat-free, low fat milk
no more than 1 alcoholic beverage a day
or 2 for men

21

fats

make choices that are lean, low fat or fat free when selecting and preparing meat
eat unsaturated fats, avoid saturated no more than 20-35%

22

2015 dietary guidelines

environmental focus
less meat
limit marketing of unhealthy food to children
recommend less than 10% added sugars
labels, bolder, larger, easier to read

23

2015 "in" foods

veggies
fruits
seafoods
dairy
whole grains
coffee