DIT 121: Chapter 2

Example of a nutrient claims

"good source of fiber"; "rich in calcium"; "cholesterol-free"

Example of structure/function claims

"slow aging"; "improve memory"; "build strong bones"; "promotes a healthy heart"; "may reduce the risk of heart disease"

Example of health claims

"soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce the risk of heart disease"

Whole grain stamp

- 100% stamp: for products where ALL of the grain is whole grain - 50% stamp: for products where at least 50% of the grain is whole grain - basic stamp: for products that contain a significant amount of whole grain, but which contain primarily refined grain

Why is excessive cholesterol bad?

- our body needs cholesterol to build healthy cells, but high levels of cholesterol can increase the risk of heart disease - with high cholesterol, you can develop fatty deposits in your blood vessels - eventually, these deposits grow, making it difficult for enough blood to flow through your arteries

Artificial trans fats (trans fatty acids)

- they are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid - they give foods a desirable taste and texture - many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers

What are the major differences between the current Nutrition Facts Panel and the new label recently approved by the FDA?

1. servings/serving size: they are now more visible and have been updated to reflect what people actually eat and drink today 2. "calories": larger and bolder 3. "calories from fat": has been removed to focus on the type of fat the product contains, rather than the amounts 4. "added sugars": in g and as a %DV 5. "nutrients": vitamin D and potassium are now required on the label, vitamins A and C are no longer required, the actual amount (in milligrams or micrograms) in addition to the %DV must be listed for vitamin D, calcium, iron, and potassium, %DV have been updated 6. "footnote": has changed to better explain the meaning of %DV

The % Daily Value on food labels is based on what kcalorie level?

2,000 kcalorie level

According to the 2000 kcal USDA Food Pattern, how many oz. of grains are recommended daily?

6 oz.

If a package has a USDA Organic logo, what percent of the ingredients must be organic?

95%

Example: high nutrient-dense breakfast

a 500kcalorie breakfast meal includes cereal with banana, fruit, egg, sausage, toast, honey, and tea

Example: low nutrient-dense breakfast

a 500kcalorie breakfast meal includes coffee and two chocolate donuts

Define: whole grain

a grain that MAINTAINS the same relative proportions of starchy endosperm, germ, and bran as the original (except the husk)

Explain: nutrient density

a measure of the nutrients a food provides relative to the energy it provides; the fewer kcalories, the higher the nutrient density; promotes adequacy and kcalorie control

Define: empty-kcalorie foods

a popular term used to denote foods that contribute to energy but lack protein, vitamins, and minerals

What has to be shown on the Nutrition Facts panel of a nutrition label (the updated label recently approved by the FDA)?

a separate listing for added sugars (sugars and other kcalorie sweetners that are added to foods during processing, preparation, or at the table) in grams and as % of daily value

According to the Dietary Guidelines for Americans 2015-2020, which foods and food components should Americans decrease?

added sugars, saturated fats, sodium, and alcoholic beverages

What are the 6 diet planning principles?

adequacy, balance, kcalorie (energy) control, nutrient density, moderation, and variety

Examples of whole grains

amaranth, barley, buckwheat, bulgar, corn, millet, oats, quinoa, rice, whole rye, and whole wheat

How does the actual food intake of Americans compare to the recommended intake of the five food groups?

americans are consuming foods high in solid fats and added sugars; eating too few fruits, vegetables, whole grains, and milk products

Examples of fruits

apples, apricots, avocados, bananas, berries, melons, cherries, grapes, kiwi, mangos, papaya, peaches, dried fruit, 100% fruit juices etc.

What does the labeling term "USDA Organic" mean?

at least 95% of the products ingredients have been grown and processed according to USDA regulations to finding the use of fertilizers, herbicides, insecticides, fungicides, preservatives, and other chemical ingredients for 3 years; no irradiation process; non-GMO

Example: empty-kcalorie foods

chips, candy, and soda

Grain food group

contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber; make most (half or more) of the grain selections whole grains

Fruit food group

contribute folate, vitamin A, vitamin C, potassium, and fiber; consume a variety of fruits, choosing whole or cut-up fruits over fruit juice

Vegetable food group

contribute folate, vitamin A, vitamin C, vitamin K, magnesium, potassium, and fiber; consume a variety of vegetables every day; there are 5 subgroups

Protein food group

contribute protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc; there are three subgroups

Milk food group

contribute protein, riboflavin, vitamin B12, calcium, potassium, AND when fortified (vitamin A and vitamin D); make fat-free or low-fat choices

5 vegetable subgroups

dark green (ex: spinach), red and orange, legumes (beans), starchy (ex: peas, potato, and corn), and other vegetables

Explain: variety

eating a wide selection of foods within and among the major food groups; this improves food adequacy

What eight allergens have to be listed in common language on the ingredient lists of food labels?

eggs, tree nuts, milk, soybeans, peanuts, fish (bass, cod, etc.), shellfish (crab, shrimp, etc.), and wheat

Foods that are relatively low in nutrient density are also called

empty-kcalorie foods

Define: solid fats

fats that are not usually liquid at room temperature; typically contain more saturated and trans fats that most oils

Define: saturated fats

fats with the maximum number of hydrogens; found in most animals

Define: nutrient-dense foods

foods that deliver the most nutrients for the least food energy

What are the 5 major food groups (not counting oils), according to the USDA Food Patterns and MyPlate education tool?

fruits, vegetables, grains, protein foods, and milk/milk products

According to the 2000 kcal USDA Food Pattern, how many cups of fruits and vegetables are recommended daily?

fruits: 2 C; vegetables: 2.5 C

Parts of wheat kernel

germ, endosperm, bran, husk

According to the 2015-2020 Dietary Guidelines for Americans, how much of our grain intake should come from whole grains?

half or more than half should come from whole grains

According to MyPlate guidelines, what proportion of a person's plate should be fruits and vegetables?

half the plate; more vegetables than fruits

How does the nutrient content of whole grain bread compare to the nutrient content of enriched bread?

in an enriched bread, the nutrient contents are mostly lost, whereas, in the whole grain bread, none of the nutrient content is lost

Explain how ingredients are listed on ingredient list in a food label?

ingredients are listed in descending order of predominance by weight

When grain products are enriched, what 5 nutrients are added?

iron, thiamine, riboflavin, niacin, and folate

According to the 2000 kcal USDA Food Pattern, how many cups of milk and milk products are recommended daily?

milk and milk products: 3 C

Oils

not a food group; contribute vitamin E and essential fatty acids; using oils instead of solid fats; ex: olives!!

Define: cholesterol

one of the sterols containing a four-ring carbon structure with a carbon side chain

Sustainable diets

patterns of eating that promote health and provide food security for the present population while sustaining environmental resources for future generations

Naturally-occurring trans fat

produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) they may contain small quantities of these fats

Explain: moderation

provides enough but not too much of a substance; this contributes to adequacy, balance, and kcalorie control; this includes food rich in solid fats and added sugars which provide enjoyment and energy, but few nutrients, such foods are eaten in moderation

Nutrient profiling

ranking foods based on their nutrient composition

Define: Daily Values (DV)

reference values developed by the FDA specifically for use on food labels

Explain: adequacy

reflects a diet providing all the essential nutrients, fiber, and energy in amount sufficient to maintain health (of healthy people)

Explain: balance

reflects a diet providing food in proportion to one another and in proportion to the body's needs (this type of diet helps ensure adequacy); consuming enough but not too much (of different types of foods in proportion to one another)

Explain: kcalorie (energy) control

reflects a diet that manages food energy intake; requires careful planning; a key is to select foods of high nutrient density

3 protein subgroups

seafood, meats (eggs) , and nuts (seeds)

Limit milk/milk products that contain

solid fats and/or added sugars; 2% or whole-milk products or with excess added sugars

Limit protein that contain

solid fats and/or added sugars; bacon, baked beans, fried meats, ground beefs, poultry with skin, sausage, etc.

Limit vegetables that contain

solid fats and/or added sugars; fried potatoes, coleslaw, potato salad, and refried beans

Limit grains that contain

solid fats and/or added sugars; pastries, cakes, cookies, sugar cereals, etc.

Limit fruits that contain

solid fats and/or added sugars; syrups, punches, and fried plantains

Define/explain: nutrient claims

statements that characterize the quantity of nutrient in a food

Define/explain: health claims

statements that characterize the relationship between a nutrient or other substance in a food and a disease or health-related condition

Define/explain: structure/function claims

statements that characterize the relationship between a nutrient or other substance in a food and its role in the body

Define: added sugars

sugars and other kcalorie sweetners that are added to foods during processing, preparation, or at the table

Define: enriched

the ADDITION to a food of specific nutrients to replace losses that occur during processing so that food will meet a specific standard

Define: fortified

the addition to a food of nutrients that were either not originally present or present in insignificant amounts; fortification can be used to correct or prevent a widespread of nutrition deficiency or to balance the total nutrient profile of the food

The amount of energy consumed should balance...

the amount of energy being used

Refined, enriched, or whole grain refer to

the milling process

Define: % Daily Value (%DV)

the percent of a daily value recommendation found in a specific serving of food for key nutrients based on a 2000-kcalorie diet

Define: refined

the process by which the course parts of a food are removed; when wheat is refined into flour, the bran, germ, and husk are removed, leaving only the endosperm (MOST lost of nutrients)

What does the term "made with whole grain" mean on a food label? does it always mean the food is high in whole grains and fiber?

the product contains some whole grains, but is likely not 100% whole grain; no

Define: trans fats

unsaturated fatty acids that lose a natural bend or link so they become straight, raised LDL cholestrol there are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes.

According to the Dietary Guidelines for Americans 2015-2020, which foods and food components should Americans increase?

variety of vegetables from all of its subgroups, fruits, grains, fat-free or low-fat dairy, protein (esp. seafood/ lean meats/poultry), legumes, and oils

Examples of grains

whole grains (amaranth, barley, brown rice, buckwheat, etc.) and whole grain products (breads, cereals, crackers, and pastas or popcorn)

What is the difference between "whole wheat flour" and "wheat flour" on an ingredient list?

whole wheat flour is defined as any flour made from the ENTIRE wheat kernel; wheat flour is defined as any flour made from the ENDOSPERM of the wheat kernel

Do all ingredients have to be listed on the ingredient lists of packaged foods?

yes- all packaged food must list ALL ingredients; including additives; they must also list the presence of common allergens