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NUTR 202 > Module 2: Think Before You Eat > Flashcards

Module 2: Think Before You Eat Flashcards

1
Q

3 pillars of a healthy diet

A
  • variety
  • balance
  • moderation
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2
Q

define variety

A
  • eating different types of foods within each food group
  • fruits: oranges, bananas, grapes, etc
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3
Q

define balance

A
  • eating foods from all food groups daily
  • balancing calories consumed with calories expended
  • dairy, grains, fruits, veggies, protein, etc
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4
Q

define moderation

A
  • avoiding overconsumption of any food or food group
  • portion sizes
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5
Q

define nutrient density

A

nutrient content of food relative to its calories

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6
Q

define empty calories

A

calories that have little or no nutrient content

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7
Q

describe the dietary guidelines for americans

A
  • published every 5 years by USDA and HHS
  • recommendations on diet and lifestyle to reduce disease risk
  • used for anyone over the age of 2
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8
Q

what are healthy patterns proposed by the 2015 dietary guidelines for americans

A
  • variety of fruits, vegetables, and whole grains
  • fat free or low fat dairy
  • variety of protein sources
  • oils
  • physical activity
  • limit saturated or trans fats, added sugars, and sodium
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9
Q

should you try and get your nutrients from food or supplements

A

food

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10
Q

define fortified foods

A
  • foods with nutrients added to them that wasn’t originally in the food
  • vitamin D in milk
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11
Q

define enriched foods

A
  • nutrients added back that were removed during processing
  • bread enriched with lost nutrients
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12
Q

what were the 3 primary goals of healthy people 2020

A
  • increase quality of life
  • eliminate health disparities
  • create social and physical environments that promote good health
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13
Q

what was the original intent of RDAs

A

maintain health and prevent deficiencies

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14
Q

who are dietary reference intakes (DRIs) designed for

A

healthy people

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15
Q

what is included in DRIs

A
  • estimated average requirement (EAR)
  • recommended daily allowance (RDA)
  • adequate intake (AI)
  • tolerable upper intake level (UL)
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16
Q

what are DRIs used for

A
  • assess and improve nutritional status of americans
  • interpret food consumption records
  • establish standards for food assistance programs
  • establish guidelines for nutrition labeling
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17
Q

define estimated average requirement (EAR)

A

meets the needs of 50% of the population

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18
Q

define recommended daily allowance (RDA)

A

meets the needs of 98% of the population

19
Q

define adequate intake (AI)

A

used when more research is needed on a nutrient

20
Q

define tolerable upper intake level (UL)

A

maximum amount of nutrient without the risk of adverse health effects

21
Q

describe the therapeutic index

A
  • section around the LD50
  • area where medications work
22
Q

define estimated energy requirement (EER)

A
  • general recommendation for how many calories a person should consume in a day
  • generally 2000 calories per day but is different for everyone
  • does not include anything on how much protein, carbs, or fats you should consume
23
Q

define acceptable macronutrient distribution range (AMDR)

A
  • recommendations for the amount of calories from carbs, fats, and proteins
  • fluctuates based on individual needs or conditions
  • intended to help balance nutrient intake and reduce risk of chronic conditions
24
Q

AMDR for protein

A

10-35%

25
Q

AMDR for fat

A

20-35%

26
Q

AMDR for carbs

A

45-65%

27
Q

explain why some people believe we must eat high protein diets

A
  • biology is concerned with survival and reproduction
  • protein is needed for these things
  • high protein can be good in the short term for biology purposes but can actually decrease longevity
28
Q

describe myplate

A
  • daily plan for food intake
  • replaced food pyramid in 2011
  • includes the 5 food groups and how much of your plate each should take up
29
Q

what tool allows you to generate a personalized meal plan

A

supertracker from myplate

30
Q

what is the purpose of myplate

A
  • personalized meal plan
  • meet DRIs
  • emphasize variety, moderation, and balance
31
Q

what is the recommended amount of grains per day

A
  • 6 ounces
  • half should be whole grains
32
Q

what is the recommended amount of vegetables per day

A
  • 3 cups
  • eat a variety: starchy and fibrous
33
Q

what is the recommended amount of fruits per day

A
  • 2 cups
  • eat whole fruits over juices
34
Q

what is the recommended amount of dairy per day

A
  • 3 cups
  • fat-free or low-fat
35
Q

what is the recommended amount of protein per day

A
  • 5.5 ounces
  • lean proteins
36
Q

which 2 federal agencies regulate food labels

A
  • FDA: packaged foods
  • food safety and inspection service of USDA: meat, poultry, eggs
37
Q

what are some differences between the old and new nutrition facts label

A
  • serving size now in large bolded font
  • calories now in large bolded font
  • now includes added sugar under carbohydrates
38
Q

define daily values

A
  • nutrition standards on food labels
  • based on 2000 kcal diet
  • can be used to determine if nutrient is “high” or “low” in the food
39
Q

what DV is considered high and what is considered low

A
  • high: 20% or more
  • low: 5% or less
40
Q

are label claims the same as nutrition facts label

A

no

41
Q

what are the 3 categories of label claims

A
  • health claims
  • nutrient content claims
  • structure/function claims
42
Q

define health claims

A
  • describes the relationship between the food and a reduced risk of disease/condition
  • must be FDA approved
  • ex: lowers cholesterol
43
Q

define nutrient content claims

A
  • describes level of nutrient in a food
  • ex: fat free, 30% more protein, lean, high, good source, reduced
44
Q

define structure/function claims

A
  • describes association between nutrient and structure or function in the body
  • do not need to be approved by FDA
  • ex: builds healthy bones

NUTR 202 (14 decks)

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