nutrition chapter 2

If you choose mostly nutrient-dense foods instead of empty calories, you are practicing dietary

- balance

what are the conventional eating tools

-American dietary guidelines - Myplate - food labels

American Dietary Guidelines

1) Follow a healthy eating pattern across a lifespan 2) Focus on variety, nutrient-dense, and amount 3) Limit calories from added sugars and saturated fats and limit sodium intake 4) Shift to healthier food and beverage choices 5) Support healthy eating patterns for all

what to pay attention to on food labels

1) serving size 2) check calories 3) nutrient list (limit saturated/ transe fat, added sugars, and sodium) ( get enough of carbs, fiber, protien, vitamins, ect) 4) %DV 5) foonotes

Guide to % DV

5% or less is low 20% or more is high

Children should engage in at least__ minutes of physical activity per day, Adults should perform ___ minutes of moderate-intensity physical activity per week.

60, 120

The RDAs are meant to cover the nutrient needs of-

97% to 98% of the healthy population.

energy dense food

Containing high amounts of fat and sugar

With reference to nutrient standards, DRI stands for-

Dietary Reference Intake.

What is used to determine the calorie needs of the average person for a specific weight, age, and sex?-

Estimated Energy Requirement

Which are nutrition components that must appear on the Nutrition Facts food label?-

Fiber, Calories, Carbohydrates

whole foods

Food close to its natural state, has not been processed by humans. (fruitts, vegitables. whole grains, nuts, seeds)

MyPlate includes

Fruits and vegetable = half plate Grains = slightly more than ¼ Protein = remaining space A cup of dairy also appears

Which of the following components are optional on the Nutrition Facts panel of a food label?-

Monounsaturated fat, Polyunsaturated fat, Magnesium

What is the maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in most all people?-

Tolerable Upper Intake Level

Which of the following are Dietary Reference Intakes (DRIs)?-

Tolerable Upper Intake Levels (UL), Adequate Intakes (AI), Estimated Energy Requirements (EER), Recommended Dietary Allowance (RDA)

organic food

a type of food that is produced without pesticides, bioengineering, or high-energy radiation, regulated by USDA

A desirable nutrition state occurs when body tissues have enough essential nutrients from ______ of foods to support metabolic functions.-

a variety

Characteristics of a healthy diet

adequate, moderate, balanced, varied

conventional farming

approach that uses chemicals in the form of plant protectants and fertilizers, or intensive practices

Calcium-rich foods are associated with the ______ group.-

dairy

Chronic diseases, such as cardiovascular disease, are linked to-

excess calorie intake, sodium, saturated fat

nutrient dense foods

foods that are high in nutrients as compared with their calorie content

processed food

foods that have been treated to change their original form (cereal, candy)

Balanced-

include all 5 main food groups (grain, vegetables, fruits, dairy, protein) To get all 6 essential nutrients

Practice mindful eating:

listen to your body - eat when your hungry - stop eating when 80% full (small meals 5-6 and eat slowly)

Moderate-

not too much of any nutrients or energy To avoid toxicity, gaining weight, displacing other nutrients

Varied-

pick different food items within each food group for each meal every day To get different nutrients, to avoid toxicity

Adequate-

provide enough energy, nutrients, and fiber to maintain health and activity (Inadequate- fatigued, sick, and or lose weight)