Nutrition - Chapter 2 (Planning a Healthy Diet)

Dietary Guidelines for Americans reviewed every ______

5 years

3 Principles and Guidelines include:

Adequacy, balance, and kcalorie (energy) control

The percentages found on food labels are

Daily Value Percentages

__________ kcalories may be supplied by any kind of food once a person's nutrient needs are met

Discretionary

Describe refined flour:

Finely ground endosperm that is usually enriched with nutrients and bleached for whiteness; sometimes called white flour

What nutrients do vegetables contribute to a diet?

Folate, Vitamin A, Vitamin C, Vitamin K, Vitamin E, magnesium, potassium, and fiber

What nutrients do fruits contribute to a diet?

Folate, Vitamin A, Vitamin C, potassium, and fiber

What nutrients do grains contribute to a diet?

Folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber

What 3 food groups are measured in cups?

Fruits, vegetables, and milk

What are the five major food groups as defined by the USDA?

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

What 2 food groups are measured in ounces?

Grains and protein foods

__________ are considered a subgroup of both proteins and vegetables

Legumes

Fat-free milk as compared to whole milk is an example of a ____________ choice

Nutrient-dense

Other than grains, the only other food group consumed in excess is ________

Protein

What nutrients do protein foods contribute to a diet?

Protein, essential fatty acids, niacin, thiamin, vitamin B6, Vitamin B12, iron, magnesium, potassium, and zinc

What nutrients do milk and milk products contribute to a diet?

Protein, riboflavin, Vitamin B12, Calcium, Potassium, and, when fortified, Vitamin A and Vitamin D

What are the 3 types of flour?

Refine, wheat, and whole-wheat flour

________ grains are consumed in excess of recommendations

Refined

Vegetarian and vegan diets are (Always, Sometimes, Never) more beneficial than normal diets

Sometimes, when carefully planned they can be more beneficial

What nutrients do oils contribute to a diet?

Vitamin E and essential fatty acids. However, oils are not a food group

Difference between white flour and white wheat:

White flour refers to refined flour. White wheat is an albino variety of wheat added to white bread to capture the health benefits of whole grains

Describe wheat flour:

any flour made from the endosperm of the wheat kernel

Describe whole-wheat flour:

any flour made from the entire wheat kernel

In an ingredient list, ingredients are listed according to:

descending order of weight