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

current dietary guidelines for americans 2010

A

release a revision every 5 years

food pyramid had not undergone revision is it was created in 2005

2
Q

USDA recommendations

A

-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
Q

nutrient dense food

A

had more vitamins and minerals with less calories ex. peanuts

4
Q

old pyramid

A

was confusing, what is a serving?

5
Q

2010 new pyramid

A

had sections vertical- uses cups

6
Q

my plate

A

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

7
Q

USDA 2010 guidelines to focus on

A

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

8
Q

how are carbohydrates important?

A

give you energy

9
Q

portions sizes have increased over the years

A

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

10
Q

one serving of grain

A
1 cup cereal flakes
1 pancake
1/2 cup of cooked rice
1/2 cup pasta or potato
1 slice of bread
11
Q

breakfast

A
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
Q

1 serving fruits and veggies

A

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

13
Q

1 serving dairy

A

1 1/2 cup cheese

1/2 cup ice cream

14
Q

meat

A

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

15
Q

fats

A

1 teaspoon of oil

16
Q

key recommendations eat:

A
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
Q

wheat flour vs. whole wheat flour

A

wheat flour not the same!

eat whole grain

18
Q

why is whole grain better for you

A

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

19
Q

how much whole grain?

A

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
Q

milk

A

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

21
Q

fats

A

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
Q

2015 dietary guidelines

A
environmental focus
less meat
limit marketing of unhealthy food to children
recommend less than 10% added sugars
labels, bolder, larger, easier to read
23
Q

2015 “in” foods

A
veggies
fruits
seafoods
dairy
whole grains
coffee