nutrition chapter 6
What counts as an ounce of protein food
1 ounce of meat poultry or a fish(palm) One slice of deli meat 1/4 cup of cooked dry beans One egg 1 tablespoon of peanut butter Half an ounce of nuts or seeds
What are the 2015 guidelines for Americans
1. follow a healthy eating pattern at an appropriate calorie level across the lifespan 2. shift to healthier food and beverage choices-choose nutrient dense food and beverages across and within all food groups in place of less healthy choices 3. support healthy eating patterns for all-everyone has a role in helping it to create and support healthy eating patterns from home to school to work communities 4. Physical activity recommendations
How long have food group guidance from the USDA been available in the United States
1916
What is daily recommended amount of veggies daily for 19 to 30-year-old woman
2 1/2 cups
What is daily recommended amount of fruit daily for 19 to 30-year-old woman and men
2 cups
What is daily recommended amount of dairy daily for 19 to 30-year-old woman and men
3 cups
What is daily recommended amount of vegetables daily for 19 to 30-year-old men
3 cups
What is daily recommended amount of protein foods daily for 19 to 30-year-old women
5.5 oz
What is daily recommended amount of grain foods daily for 19 to 30-year-old woman
6 ounces 3 ounces of whole gram it at least
What is daily recommended amount of protein foods daily for 19 to 30-year-old men
6.5 oz
What is daily recommended amount of grain foods daily for 19 to 30-year-old men
8 ounce equivalent and at least 4 ounces of whole grain
What are the characteristics of healthful dietary patterns
Adequacy variety balance and health maintenance
How much physical activity should Americans get per week
At least 150 minutes of moderate intensity exercise to help promote health and reduce risk of chronic disease
What greens should you be consuming according to healthy eating patterns
At least half which our whole grains
What vegetables should you be consuming according to healthy eating patterns
Dark green red and orange colored vegetables
What is the current American diet like-what do we eat too much of
Energy fried and fatty meats salt simple sugar and protein eat large food portions
what are healthy dietary patterns that are not Characterized by the regular consumptions of
Foods and beverages high and added sugar such as sugar sweet and soft drink fruit drink and sweetened teas Foods high In sodium such as some fat and processed foods Refined grain products such as white bread rice cakes and pasta processed meat such as salami and bologna Foods high in saturated fat such as animal fat and tropical oils
How much sodium should you be consuming according to healthy eating patterns
Intake to less than 2000 mg a day
How much sugar should you be consuming according to healthy eating patterns
Limit sugar to less than 10% of total calories
Why is it important to eat fruit
May reduce risk for type two diabetes and stroke and other heart disease May protect against cancer such as mouth stomach colon and rectum cancer maybe useful and helping lower calorie intake May reduce risk of coronary heart disease- water soluble fiber
What fat-free or low-fat dairy products should you be consuming according to a healthy eating patterns
Milk yogurt cheese and or fortified soy beverages
What counts as a cup of fruit
One cup of fruit or 100% fruit juice Half cup of dried fruit One small or half large apple One large peach eight large strawberries One small wedge watermelon 1 in thick small banana
What does one cup of dairy look like
One cup of milk or yogurt 1/2 ounce of natural cheese 2 ounces of a process cheese 1/3 a cup of shredded cheese 2 cups of cottage cheese 2 ounces of processed cheese
What counts as a cup of vegetables
One cup of raw or cooked vegetables or vegetable juice 2 cups of raw leafy greens
what counts as an ounce of grain
One slice of bread one cup of ready to eat cereal half a cup of cooked oatmeal half a cup of cooked rice pasta or cereal half of an English muffin one mini bagel one large would be 4 ounces one pancake
What are healthy eating patterns most consistently associated with
Positive health and nutrient intake outcomes
Why is it important to eat whole grains
Reduce risk of coronary artery disease and constipation help with weight management
What protein products should you be eating according to healthy eating patterns
Seafood lean meat poultry eggs legumes nuts and seeds
How much alcohol should you be consuming according to healthy eating patterns
Up to one drink a day for women and two for men
What fruits should you be eating based on healthy eating patterns
Whole fruits
in adequate diet includes a wide variety of foods that together provide sufficient levels of calories in essential nutrients
adequacy
What is in the dairy group
all fluid milk products and food made from milk exceptions are milk products that have little to no calcium such as cream cheese cream and butter Most milk choices should be fat-free or low-fat
What is in the protein food group
all food made from meat poultry fish dried beans or peas eggs nuts and seeds Most meat and poultry choices should be lean or low-fat
What is in the fruit group
any fruit or 100% fruit juice counts Fresh canned frozen or dried
What are vegetables in the veggie group
any vegetable or 100% vegetable juice fresh frozen canned or dried/dehydrated
One that provides neither too much nor too little of nutrients and other components of food such as fat and fiber
balanced diet
The fiber rich outer layer that protects the seed and contains be vitamins and trace minerals
bran
What is in the grain group
bread pasta oatmeal breakfast cereals tortillas and grits Whole grains: whole wheat flour Bulger oatmeal haul corn meal and brown rice refined grains
What types of meat and beans did you consume according to my plate
choose low-fat or land meats and poultry bake it broil it or grill it Bury your choices with more fish beans peas nuts and seeds
what do the 2015 Dietary guidelines highlight dietary patterns associated with
decreased risk of obesity heart disease diabetes and nutrient inadequacies
The Quantities proportions variety or combination of different foods drinks and nutrients in diet in the frequency in which they are habitually consumed
dietary patterns
How much fruits should you do according to my plate
eat a variety of fruit choose fresh frozen canned or dried fruit Go easy on fruit juices
How many grains should you consume according to my plate
eat at least 3 ounces of whole grain bread cereal crackers rice or pasta every day (whole before grain on ingredients list)
The middle layer that contains carbohydrates and proteins
endosperm
What is the healthy dietary guidelines regular consumption of
fruits and vegetables whole grains: Cereal grains that consist of the intact ground cracks or flakes kernels including the bran germ and endosperm nuts legumes poultry lean meat fish and seafood Oil's low-fat dairy products moderate alcohol consumption
The small nutrient rich core that contains antioxidants vitamin EB vitamins and healthy fats
germ
How can fiber help/why is it important
gives volume to the feces to promote good digestive habits slows down absorption of cholesterol
How much dairy you should you consume according to my plate
go low-fat or fat-free if you don't or can't consume milk choose lactose free products or other calcium sources
visual educational tool
healthy US dietary pattern
What are healthy dietary guidelines identified for the United States
healthy US dietary pattern( myplate)/ dietary guidelines for Americans healthy Mediterranean style dietary pattern Healthy vegetarian style dietary plan
Achieving a balance between good taste in good for you
healthy eating
What oils should you be consuming according to healthy eating patterns
limit intake of saturated fat and less than 10% of total calories excluding trans fats
What are choose my plate key points
make at least half of your plate fruits and veggies enjoy your food but eat less Make half of your grains whole grains eat fewer foods that are high saturated fat trans fat added sugar and sodium avoid oversized portions switch to fat-free or low-fat milk drink water instead of sugary drinks compare sodium in foods and choose food with low sodium
Focuses on fruits veggies whole grains not much animal proteins
mediterranean diet
What was the latest revision of the USDA foods guidance materials called
myplate
Do most Americans currently consume diets that match the recommendations presented in the dietary guidelines
no
Why is it important to eat vegetables
reduce risk for type two diabetes and stroke and other heart disease protect against certain cancers: mouth stomach and colon/rectum help lower lower calorie intake
bran and germ removed by milling process fine texture dietary fiber iron in many B vitamins removed White flour degermed cornmeal White bread and white pasta
refined grains
Diet consisting of many different foods from all of the food groups
variety
what Vegetables should you eat according to my plate
vary your veggies eat more dark green veggies eat more orange veggies eat more dry beans and peas
Contain the entire grain kernel - the bran, germ, and endosperm
whole grain
What is the current American diet like- What do we eat too little of
whole-grain products- complex CHO low-fat dairy products fruits and veggies
