Nutrition Chapter 2.2

Do whole-grains lose or gain nutrients?

Have all nutrients and fiber found in original grain

Which protein foods should be limited because they contain solid fats and/or added sugars?

Bacon; baked beans; fried meat, seafood, poultry, eggs, or tofu; refried beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs

Enriched refined products (examples)

Bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, white rice, rolls, tortillas

Which vegetables should be limited because they contain solid fats and/or added sugars?

Baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables

How many kcal/day do sedentary men 61+ need?

2000 kcal

How many kcal/day do sedentary women 19-25 need?

2000 kcal

How many kcal/day do sedentary men 41-60 need?

2200 kcal

How many kcal/day do sedentary men 21-40 need?

2400 kcal

How many kcal/day do sedentary men 19-20 need?

2600 kcal

What are olives classified as on food lists?

Fats because their fat content makes them more similar to oil than to berries

Seafood (examples)

Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sardines, sea bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp)

Fruits (examples)

Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew, kiwi, mango, nectarines, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, tangerines, watermelon; dried fruit (dates, figs, prunes, raisins); 100% fruit juices

Other vegetables (examples)

Artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages, cactus, cauliflower, celery, cucumbers, eggplant, green beans, green bell peppers, iceberg lettuce, mushrooms, okra, onions, seaweed, snow peas, zucchini

What do dark-green vegetables deliver?

B vitamin folate

How many kcal/day do sedentary women 51+ need?

1600 kcal

How many kcal/day do sedentary women 26-50 need?

1800 kcal

Which milk products should be limited because they contain solid fats and/or added sugars?

2% reduced-fat milk and whole milk; 2% reduced-fat and whole-milk products such as cheeses, cottage cheese, and yogurt; flavored milk with added sugars such as chocolate milk, custard, frozen yogurt, ice cream, milk shakes, pudding, sherbet; fortified soy milk

What does the American diet score on the Healthy Eating Index?

59 out of 100 possible points

Whole-grain

A grain that maintains the same relative proportions of starchy endosperm, germ, and bran as the original (all but the husk); not refined

Healthy Eating Index

A measure that assesses how well a diet meets the recommendations of the Dietary Guidelines for Americans

Low-fat milk

Also called 1% milk

Reduced-fat milk

Also called 2% milk

Fat-free milk

Also called nonfat, skim, zero-fat, or no-fat

Whole grains (examples)

Amaranth, barley, brown rice, buckwheat, bulgur, cornmeal, millet, oats, quinoa, rye, wheat, wild rice and whole-grain products such as breads, cereals, crackers, and pastas; popcorn

Which grains should be limited because they contain solid fats and/or added sugars?

Biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, presweetened cereals, taco shells

Legumes (examples)

Black beans, black-eyed peas, fava beans, garbanzo beans (chickpeas), kidney beans, lentils, navy beans, pinto beans, soybeans and soy products such as tofu, split peas, white beans

Dark green vegetables (examples)

Broccoli and leafy greens such as arugula, beet greens, bok choy, collard greens, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Which oils should be limited because they are solid fats?

Butter, animal fats, stick margarine, shortening

How does the food list sort foods?

By their energy-nutrient contents

What nutrients are often added to soy milk?

Calcium, vitamin D, and vitamin B12

Which fruits should be limited because they contain solid fats and/or added sugars?

Canned or frozen fruit in syrup; juices, punches, ades, and fruit drinks with added sugars; fried plantains

What do starchy vegetables contribute?

Carbohydrate energy

Red and orange vegetables (examples)

Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, tomato juice, vegetable juice, winter squash (acorn, butternut)

Starchy vegetables (examples)

Cassava, corn, green peas, hominy, lima beans, potatoes

Grains

Contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber

Fruits

Contribute folate, vitamin A, vitamin C, potassium, and fiber

Vegetables

Contribute folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, and fiber

Protein foods

Contribute protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc

Milk and milk products

Contribute protein, riboflavin, vitamin B12, calcium, potassium, and, when fortified, vitamin A and vitamin D

What other foods are on the fat list due to high fat content?

Cream cheese, salt pork, nuts

Food lists

Diet-planning tools that organize foods by their proportions of carbohydrate, fat, and protein, formerly known as exchange lists; foods on any single list can be used interchangeably

Food group plans

Diet-planning tools that sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group

MyPlate

Educational tool created by the USDA to illustrate the five food groups

What has Congress mandated regarding all grain products crossing state lines?

Enrichment of iron, thiamin, riboflavin, niacin, and folate

Milk and milk products (examples)

Fat-free or 1% low-fat milk and fat-free or 1% low-fat milk products such as buttermilk, cheeses, cottage cheese, yogurt; fat-free fortified soy milk

Five major food groups

Fruits, vegetables, grains, protein foods, and milk and milk products

Do enriched grains lose or gain nutrients?

Gain some nutrients back

What do vegetarian diets mainly consist of?

Grains, vegetables, legumes, fruits, seeds, and nuts; some include eggs, milk products, or both

What do legumes supply?

Iron and protein

Meats, poultry, eggs (examples)

Lean or low-fat meats (fat-trimmed beef, game, ham, lamb, pork, veal), poultry (no skin), eggs

Oils (examples)

Liquid vegetable oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, sunflower oils; mayonnaise, oil-based salad dressing, soft trans-fat-free margarine; unsaturated oils that occur naturally in foods such as avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), shellfish

Do refined grains lose or gain nutrients?

Lose nutrients

What are cheeses grouped with on the food lists?

Meats because they contribute energy from protein and fat but provide negligible carbohydrate

Are oils a food group?

No, but they provide vitamin E and essential fatty acids

Legumes

Plants of the bean and pea family, with seeds that are rich in protein compared with other plant-derived foods

What are listed with grains on the starch list in the food list system?

Starchy vegetables such as corn, green peas, and potatoes

Fortified

The addition to a food of nutrients that were either absent or present in insignificant amounts

Enriched

The addition to a food of specific nutrients to compensate for losses that occur during processing so that the food will meet a specified standard; adding original nutrients back into the food

What happens when wheat is refined into flour?

The bran, germ, and husk are removed, leaving only the endosperm

Discretionary kcalories

The kcalories remaining in a person's energy allowance after consuming enough nutrient-dense foods to meet all nutrient needs for a day; also referred to as "kcalories available for other uses"

Germ

The part of the seed that grows into a mature plant, especially rich in vitamins and minerals

Refined

The process by which the coarse parts of a food are removed

Bran

The protective coating around the kernel of grain, rich in nutrients and fiber

Portion sizes

The quantity of a food served or eaten at one meal or snack; not a standard amount

Serving sizes

The standardized quantity of a food, such information allows comparisons when reading food labels and consistency when following the Dietary Guidelines

What can fortification be used for?

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

Nuts, seeds, soy products (examples)

Unsalted nuts (almonds, cashews, filberts, pecans, pistachios, walnuts), seeds (flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds), legumes, soy products (textured vegetable protein, tofu, tempeh), peanut butter, peanuts

What do red and orange vegetables provide?

Vitamin A

What nutrients are often added to milk?

Vitamins A and D

What should most (at least half) of grain selections be?

Whole grains