Chapter 2- Designing a Healthy Eating Pattern Assignment (study guide)

What 8 allergens must be listed in food labels?

Fish, Milk, Eggs, Peanuts, Tree nuts, Wheat, Shellfish, Soybeans

How is the Mediterranean Diet Pyramid a useful alternative to MyPlate?

It still involves the important food groups and it gives guidance on how often to eat them and in what portions.

What health benefits occur from limiting added sugars, solid fats and salts from the diet?

Limits risk of obesity, type 2 diabetes, hypertension, cardiovascular disease, and cancer

Define/Describe... Energy density-

a comparison of the calorie (kcal) content of a food with the weight of the food. An energy- dense food is high in calories but weighs very little (example: potato chips) whereas a food low in energy density has few calories but weighs a lot (example: orange)

Define/Describe... HEI- (Healthy Eating Index)-

a measure of diet quality that can be use to assess compliance with the Dietary Guidelines

Define/Describe... Adequate Intakes (AI)-

nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA. Ais are based on estimates of intakes that appear to maintain a defined nutritional state in a specific life stage

Differentiate between aerobic and anaerobic physical activity:

o Aerobic: includes forms of activity that are intense enough and performed long enough to maintain or improve an individual's cardiorespiratory fitness o Anaerobic: refers to high intensity activity that exceeds that capacity of the cardiovascular system to provide oxygen to muscle cells for the usual oxygen-consuming metabolic pathways.

Explain the concept of the Dietary Guidelines: (goal and target)

o Goal: improve dietary patterns to promote health , reduce risk of chronic disease and meet nutrient needs o Target: all individuals, no matter their age, sex, race, ethnicity, economic circumstances or health status can benefit from adopting healthy dietary patterns

What are some characteristics that suggest the references supporting a nutrition claim as being unreliable?

o Only advantages are discussed (possible disadvantages ignored) o Claims to cure a disease/ Sounds too good to be true o Extreme bias against medical community and traditional medical treatments are evident o Claims to be a new/ secret scientific breakthrough

What information MUST be listed on a Nutrition Facts label?

o Servings per container and serving size o % daily value o Added sugars o Protein DV o Ingredients o Nutrients and a quick guide to nutrient sources o Name and address of food manufacturer o Nutrient "claims" must follow legal definitions

Define/Describe... Subclinical-

stage of a disease or disorder not severe enough to produce symptoms that can be detected or diagnosed

Define/Describe... Dietary Reference Intakes (DRIs)-

term used to encompass nutrient recommendations made by the Food and Nutrition Board of the National Academies of Sciences, Engineering and Medicine. These include RDAs, Ais, EERs, CDRRs, and ULs.

Which governmental agency monitors food and beverage labels in the United States?

FDA (Food and Drug Administration)

Food and beverages are characterized as ________ dense if they provide a large amount of a nutrient relative to calories.

nutrient

Define/Describe... CDC-

(Centers for Disease Control and Prevention) looks at link between nutrient deficiency and diet to disease

Define/Describe... HHS-

(Health and Human Services) worked with USDA to make Dietary Guidelines for Americans

Define/Describe... USDA-

(United States Department of Agriculture) worked with HHS to make Dietary Guidelines for Americans

Describe the 4 Dietary Guidelines that promote healthy dietary patterns at each stage of life:

1) Follow a healthy dietary pattern at every stage of life. 2) Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. 3) Focus on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits. 4) Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

The recommendation is to limit the intake of sugars to decrease _____% of total calories per day for those over age 2.

10%

Grains should cover just over _____% of your plate.

25%

What is hidden hunger?

A state of micronutrient deficiency when the quality of food consumed does not meet the nutrient requirements for normal metabolic functions and maintenance.

Low intake of ___________ increases the risk for osteoporosis later in life.

Calcium

How can you increase your phytochemical intake in your diet?

Consume a wide variety of whole, plant based foods (fresh, canned, dried, frozen and 100% juices in nutrient dense forms can be included in healthy dietary patterns)

What are the 5 major MyPlate food groups?

Fruits Vegetables Grains Protein Dairy

Define/Describe... Tolerable Upper Intake Levels (UL)-

Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage

Define/Describe... Recommended Dietary Allowances (RDA)-

Nutrient intake amount sufficient to meet the needs of 97% to 98% of the individuals in a specific life stage; a significant deviation (about 70% below the required RDA for an extended period of time indicates risk of deficiency; the RDA serves as a standard to evaluate intake of specific nutrients

List examples of foods that are both energy and nutrient dense:

Peanut butter, nuts and seeds

Define/Describe... Daily Value (DV)-

Quantity (expressed in percentage) of a specific nutrient that corresponds to the total percentage of the daily requirements for a particular nutrient based on a 2000 kcal diet

Define/Describe... Nutrient density-

the ratio derived by dividing a food's nutrient content by its calorie content. When the food's overall nutrient contribution exceeds its contribution to our calorie needs, the food is considered to have a favorable nutrient density (potato chips have a lot of calories, but little nutritious value)

T/F: Unsaturated plant oils should be included in the diet on a daily basis.

true

The 2 categories of malnutrition are...

undernutrition and overnutrition

What types of fats are naturally found in salmon, avocado, olives and almonds?

unsaturated