nutrition chapter 2

5%-10% simple sugars monosaccharides and disaccharides

% composition of a healthy diet: types of Carbohydrates: simple sugars

48% polysaccharides= starch (amylose) fiber

% composition of healthy diet: carbohydrates: complex carbohydrates

Meats and Beans

-choose low-fat/ lean meats/ poultry bake it, broil it, or grill it -vary your protein- choose more fish, beans, peas, nuts, seeds -2000 Kcal diet, 5 1/2 oz day

limits on fats, sugars, and salts

-make most fat sources fish/ nuts/ veg -limit solid fats like butter, margarine, shortening, and lard as well as food that contains these -check the nutrition facts label to keep saturated/ trans fats, and sodium low - choose food/ beverages low in sugars -have calories but few nutrients

balance btw food and physical activity

-stay within daily calorie needs -be physicall active at least 30 min most days -60 min/ day to prevent weight gain -60-90 min/day for weight loss -children/ teenagers should be physically active for 60 minutes most days

10 dietary guidelines for americans #1-5

1. Aim for a healthy weight 2.be physically active each day 3.let the pyramid guide food choices 4. choose a variety of grains daily, esp. whole grains 5. choose variety of fruits/ vegetables

my pyramid order

1. grains 2. vegetables 3. fruits 4. milk 5. meats/ nuts

whole grain products

100% whole wheat bread tortillas, pasta, oatmeal

indigestible carbohydrates, insoluble fibers, soluble fibers

Dietary Fibers

parts of the cereal: Grain

Husk (chaff) Bran Endosperm germ

nutrients enriched in grains

Iron Thiamin, Riboflavin, Niacin, Folate/ Folic Acid > B Vitamins

Fortification

Used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food

my pyramid

a food guidance system allows for an individualized approach to improving diet and lifestyle, uses pyramid 'wedges' to represent recommended proportions of food from each food group to be consumed daily

whole grains

a grain ground into flour in its entirety (except the husk) contains bran, germ, and endosperm

A, B, C's of a healthy diet

adequacy, balance, calorie control, nutrient density, moderation, variety

daily values

based on 2000 Kcal died = % daily value

Wheat refined into flour

bran, germ, and husk are removed, endosperm remains, results in decrease of nutrients because only endosperm remains intact

Plant Foods

dietary example: complex carbohydrate

Fruits

eat a variety, chose fresh, frozen, canned, dried go easy on fruit juices 2000 Kcal diet, 2 cups daily

vegetables

eat more dark green veggies like broccoli/ spinach eat more orange vegetables like carrots/ sweet potatoes eat more dry beans/ peas 2000 Kcal diet, eat 2 1/2 cups daily

variety

eating foods within/among food groups

moderation

enough but not too much of a substance

ready to eat breakfast cereals

example of commonly fortified food

monosaccharides

glucose, fructose, galactose-

milk

go low/fat free when choosing milk, yogurt, and other milk products if you don't drink milk choose lactose free or calcium fortified foods/ beverages 2000 Kcal diet, 3 cups daily

health implications: complex carbohydrates

increased consumption of relates to improved glucose regulation

simple sugars

increased consumption results in increased risk in dental cavities

Husk (Chaff)

inedible grain part

categories of info required on food labels

ingredient list, serving size, nutrition facts, daily values

soluble fibers

legumes, oats, fruits, veggies -decreased rate of glucose absorption -increased cholesterol excretion

Ingredients

listed in descending order of predominance by weight

ingredient list

listed in descending order of predominance by weight

Endosperm

major portion of grain, rich in starch and protein

grains

make half your grains whole, eat at least 3oz of whole grain cereal, bread, pasta, rice daily 1oz= about 1 slice bread, 1 cup cereal 2000 Kcal diet, 6ox daily

calorie control

management of energy intake

optional food label items

nutrient claims, health claims

nutrients claims

optional food label item, must meet FDA definitions ex: Low cholesterol, high fiber, sugar free

bran

outer coat, rich in vitamins, minerals, and fiber

starch (amylose) fiber

polysaccharides

Refinement

process in which intact grains are refined (broken apart) into components

balance

providing foods in the right proportions to each other and the body's needs

disaccharides

sucrose (G+F), Lactose (G + Galac), maltose (G+G)

Adequacy

sufficient nutrients, fibers, energy for nutrition

simple sugars

sugars- white, brown, powdered products made with more sugars (cakes, cookies, candies, pies, cokes)

empty calorie (Kcal) foods

term used to denote foods that contribute energy but lack protein, vitamins, and minerals -soda

nutrition facts

total calories and calories from fat, total CHO, starch, sugars, and fiber trans fat required in labels beginning 2006

insoluble fibers

wheat, bran, fruits, veggies -decreased risk of colon cancer and diverticulosis -increased GI motility (more active)

refined grains

white flour, white bread, wheat bread, white rice

sugar

white, brown, powdered, cakes/ cookies- consumed in moderation leads to tooth decay- only disease caused by too much sugar

high cholesterol

whole milk

10 dietary guidelines for americans #6-10

6. keep foods safe to eat 7. choose a diet low in saturated fat and cholesterol and moderate in total fat 8. choose food/ beverages to moderate sugar intake 9. choose/ prepare foods with less salt 10. drink in moderation

enrichment

addition of nutrients lost during processing so that it meets a specific standard

Fortification

addition of nutrients that may not have been present in the first place or were present in insufficient thoughts

nutrient density

nutrients provided relative to energy provided, more nutrients and fewer Kcal= higher nutrient density

health claims

provides an established connection between a nutrient and a disease or health condition ex: sodium and reduced risk of hypertension

Germ

seed that grows into plant, rich in vitamins and minerals

serving size

set by FDA/ facilitates comparisons among foods

foods with zero cholesterol

skim milk, crisco, margarine, peanut butter, avocados, nuts

saturated fat

solid at room temp, animal in origin (fat, whole milk, meat) 2 exceptions: coconut oil and palm oil (not animal origin or solid at room temp)

nutrient dense foods

term used to denote foods with higher quantity of nutrients (nutrient density) relative to the energy (Kcals) provided