Nutrition, An Applied Approach Chapter 2

A healthful diet is...

Adequate Moderate Balanced Varied

Amounts recommended from each food group in the USDA Food Patterns are based on your:

Age Gender Level of physical activity

USDA recommends limiting empty Calories to a small number that fit your nutrient needs, depending on your:

Age Gender Level of physical activity

provides enough energy, nutrients, and fiber to support a person's health

An adequate diet

Approved Nutrient-related Terms and Definitions for Energy (Calories)

CALORIE FREE - less than 5 kcal per serving LOW CALORIE - 40 kcal or less per serving REDUCED CALORIE - at least 25% fewer kcal than reference (or regular) food

Approved Nutrient-related Terms and Definitions for Cholesterol

CHOLESTEROL FREE - less than 2 mg of cholesterol per srving and 2 g or less saturated fat and trans fat combined per serving LOW CHOLESTEROL - 20mg or less cholesterol and 2 g or less saturated fat per serving REDUCED CHOLESTEROL - at least 25% less cholesterol than reference food and 2g or less saturated fat per serving

information on the nutrition facts panel that can be used to determine if a product is relatively high in fat

Calories and Calories from fat per serving

The DASH diet stands for

Dietary Approaches to Stop Hypertension

a set of principles developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services to assist Americans in designing a healthful diet and lifestyle; these guidelines are updated every 5 years

Dietary Guidelines for Americans

Goals of MyPlate for Americans?

Eat in moderation to balance Calories Eat a variety of foods Consume correct proportions of the recommended food groups Personalize their eating plan Increase their physical activity Set goals for gradual improvement in their food choices and lifestyle

______ is linked to high blood pressure in some people and can cause some people to lose calcium from their bones.

Excessive sodium

Approved Nutrient-related Terms and Definitions for Fat

FAT FREE - Less than 0.5g of fat per serving LOW FAT - 3 g or less fat per serving REDUCED FAT - at least 25% less fat per serving than reference food SATURATED FAT FREE - less than 0.5 g of saturated fat AND less than 0.5 g of trans fat per serving LOW SATURATED FAT - 1g or less saturated fat and less than 0.5 g trans fat per serving AND 15% or less of total kcal from saturated fat REDUCED SATURATED FAT - at least 25% less saturated fat AND reduced by more than 1 g saturated fat per serving as compared to reference food

Approved Nutrient-related Terms and Definitions for Relative Claims

FREE, WITHOUT, NO, ZERO - no or trivial amount of given nutrient LIGHT (LITE) - 3 meanings: (1) a serving provides one-third fewer kcal than or half the fat of the reference foot (2) a serving of a low-fat, low-Calorie food provides half the sodium normally present (3) lighter in color and texture with the label making this clear REDUCED, LESS, FEWER - contains at least 25% less of a nutrient or kcal than reference food MORE, ADDED, EXTRA, or PLUS - at least 10% of the daily value of nutrient as compared to reference food; may used only for vitamins, minerals, prtein, dietary fiber, and potassium GOOD SOURCE OF, CONTAINS, or PROVIDES - 10% to 19% of Daily value per serving (may not be used for carbohydrate) HIGH IN, RICH IN, or EXCELLENT SOURCE OF - 20% or more of daily value per serving for protein, vitamins, minerals, dietary fiber, or potassium (may not be used for carbohydrate)

T/F A diet adequate for one person is always adequate for another

False

List of nutrients included on the nutrition facts panel

Fat (total, saturated, and trans) Cholesterol Sodium Carbohydrates Protein Some vitamins and minerals

Tools for designing a healthful diet include:

Food labels Reading the Nutrition Facts panel on foods 2010 Dietary Guidelines for Americans The USDA Food Patterns and MyPlate graphic Other eating plans

information on the nutrition facts panel required on all food labels that contain general dietary advice for all people and also compares a 2,000-Calorie diet with a 2,500-Calorie diet

Footnote

Approved Nutrient-related Terms and Definitions for Fiber

HIGH FIBER - 5g or more fiber per serving GOOD SOURCE OF FIBER - 2.5 g to 4.9 g fiber per serving MORE OR ADDED FIBER - at least 2.5 g more fiber per serving than reference food

Eating in restaurants often involves

High-fat foods Large portion sizes

MyPlate incorporate many of the feature of the __________ diet

Mediterranean diet.

______, the tactile sensation of food in the mouth, is also important in food choices.

Mouthfeel

Replaced MyPyramid

MyPlate

Visual representation of the USDA Food Patterns released in 2011

MyPlate

an interactive, personalized guide for evaluating your current diet and activity level and planning appropriate changes that can be accessed on the internet

MyPlate

foods that give the highest level of nutrients for the least amount of energy.

Nutrient-dense foods

______ in MyPlate is a serving size that is 1 ounce, or equivalent to an ounce, for the grains and the protein foods section.

Ounce-equivalent (oz-equivalent)

information on the nutrition facts panel that describe how much a serving of food contributes to your total intake of a nutrient. it is based on a diet of 2,000 calories per day and can be used to determine if a product is low or high in a particular nutrient

Percent Daily Values (%DV)

The Dietary Guidelines for Americans are designed to:

Promote health Reduce the risk for chronic diseases Reduce the prevalence of overweight and obesity

Approved Nutrient-related Terms and Definitions for Sodium

SODIUM FREE - less than 5 mg sodium per serving VERY LOW SODIUM - 35 mg or less sodium per serving LOW SODIUM - 140 mg or less sodium per serving REDUCED SODIUM - at least 25% less sodium per serving than reference food

Approved Nutrient-related Terms and Definitions for Sugar

SUGAR FREE - less than 0.5 g sugars per serving LOW SUGAR - not defined, no basis for recommended intake REDUCED/LESS SUGAR - at least 25% less sugars per serving than reference food NO ADDED SUGARS/WITHOUT ADDED SUGARS - no sugar or sugar-containing ingredient added during processing

Information on the nutrition facts panel that can be used to plan appropriate amounts of food. Standardized version allow for comparisons among similar products

Serving size and servings per container

How to healthfully eat-out?

Strategies include choosing "light" menu items and smaller-portion options, adding salads with low-fat or nonfat dressings, and choosing whole-grain bread.

contains the nutrition information required by the FDA

The Nutrition Facts Panel

How does learning effect your food choices?

The culture in which you are raised initially teaches you which plant and animal products are appropriate or desirable to eat but you can also learn to enjoy new foods. Note: A conditioned taste aversion can develop as a result of a negative experience.

a diet planning tool in which portions are organized according to the amount of carbohydrate, protein, fat, and Calories in each food.

The exchange system

T/F A healthful diet is not based on only one or a few types of foods

True

T/F MyPlate accommodates ethnic foods and other variations

True

T/F Structure-function claims such as "builds stronger bones" can be made without approval from the U.S. Food and Drug Administration (USFDA).

True

The Dietary Guidelines for Americans are a set of principles developed by...

U.S. Department of Health and Human Services and the U.S. Department of Agriculture

eating many different foods from the different food groups on a regular basis

Variety

How to consume more healthful foods and nutrients.

a. Increase your intake of fruits and vegetables. b. At least half of all grain foods consumed should be made from whole grains. c. Choose fat-free or low-fat milk and milk products. d. Choose proteins that are lower in solid fat and Calories; and eat more fish and shellfish, eggs, beans and peas, soy products, and nuts and seeds.

What does the Nutrition Facts panel on foods describe?

a. Serving size and servings per container are listed. b. Calories and Calories from fat per serving are listed. c. Various nutrients are listed. d. Percent Daily Values (%DV) are included. e. A footnote explains that the %DV is based on a 2,000-calorie diet and that individual needs may vary.

Foods that are high in _____ contribute to overweight and obesity, and they promote tooth decay.

added sugars

a diet that provides enough of the energy, nutrients, and fiber needed to maintain a person's health

adequate diet

this depresses the nervous system and is toxic to the liver and other body cells.

alcohol

a psychological desire to consume specific foods influenced by sensory data, learning, and social, cultural, & emotional cues,

appetite

this food item had a diameter of approximately 3 inches and contained 140 kcal 20 years ago. Today, it has doubled in size and contains 350 kcal.

bagel

a diet that contains the combinations of foods that provide the proper proportions of nutrients

balanced diet

ordering from this type of menu is a good tip for eating right when you are eating out.

childrens

this food is not required to follow food labeling guidelines because it contains insignificant amounts of all nutrients that must be listed on nutrition labels.

coffee

If current scientific evidence about a health claim is not convincing, the label may have to include a...

disclaimer

a term used in the USDA Food Guide that represents the extra amount of energy you can consume after you have met all of your essential needs by consuming the most nutrient-dense foods that are low-fat or fat-free and that have no added sugars

discretionary Calories

conditions that typically occur later in life as a result of lifelong accumulated risk, such as exposure to high-fat diets, a lack of physical activity, and excess sun exposure

diseases of aging

one of these, 1 tbsp of peanut butter, and 1/4 cup of cooked legumes are all considered 1 oz.-equivalents from the protein group.

egg

______ are calories from solid fats and/or added sugars that provide few or no nutrients. It is a concept introduced in the USDA Food patterns

empty calories

_____ is an important part of a healthful diet, but high amounts should be avoided to prevent overweight and obesity.

fat

to avoid a _____ _____, eat a varied diet

food rut

these are any foods or drinks with less than 20 kcal per serving.

free foods

these are a common food item served in certain parts of Africa and Central America.

grasshoppers

a diet that provides the proper combination of energy and nutrients and is adequate, moderate, balanced, and varied

healthful diet

a basic biological urge

hunger

FDA Health claims report card: C or "LOW"

means evidence is limited and not conclusive; requires a disclaimer

FDA Health claims report card: B or "MODERATE"

means evidence is not conclusive, requires a disclaimer

FDA Health claims report card: D or "EXTREMELY LOW"

means little scientific evidence supporting this claims; requires a disclaimer

FDA Health claims report card: A or "HIGH"

means significant scientific agreement; do disclaimer is needed

building a healthy eating pattern involves food safety recommendations to reduce the risk for foodborne illnesses that are caused by these and their toxins.

microorganisms

a nonjudgmental awareness of the emotional and physical sensations one experiences while eating or in a food-related environment

mindful eating

this concept refers to the nonjudgmental awareness of the present moment.

mindfulness

eating any foods in moderate amounts - not too much and not too little

moderation

eating the right amounts of any foods for maintaining proper weight and nutrition

moderation

the relative amount of nutrients per amount of energy (or number of Calories)

nutrient density

Much of our ability to taste foods actually comes from _______ —our sense of smell.

olfaction

Our sense of smell, which plays a key role in the stimulation of appetite and satiety.

olfaction

MyPlate uses the term ________: a serving size that is 1 ounce, or the equivalent

ounce-equivalent (oz-equivalent)

eating a diet high in this and cholesterol, which are abundant in meats and other animal-based foods, is linked to an increased risk for heart disease.

saturated fat

plays a role in the stimulation of appetite and satiety.

sensory data

the relative amount of nutrients per amount of energy (or number of calories).

serving size

foods with a high content of this contribute to overweight and obesity, and they promote tooth decay.

sugar

this phenomenon indicates a major shift in accepted eating behaviors and is an important factor in the rise in obesity rates around the world.

supersizing

T/F A diet adequate in one area can still be inadequate in another

true

What plays a role behind our food choices?

1. Appetite 2. Sensory Data 3. Social, cultural, and emotional cues 4. Learning

Key DGA recommendations:

1. Balance Calories to maintain a healthy weight 2. Reduce consumption of foods and food components of concern, such as: Sodium, Fat (especially saturated), Sugars, & Alcohol 3. Increase consumption of healthful foods and nutrients 4.Follow healthy and safe eating patterns

How to eat mindfully?

1. Focus only on eating by turning off or putting away distractions 2. Take your time and savor each bite 3. Focus on the smell, taste, texture, and temperature of food, as well as sensations of satisfaction or fullness 4. Pause between bites 5. Try eating silently

MyPlate incorporates many features of the Mediterranean diet, in which...

1. Olive oil is the primary fat used for cooking and flavour 2. DAILY foods are grains, beans & other legumes, nuts, vegetables, fruits, and cheese and yogurt 3. Eggs, poultry, fish, and sweets are eaten WEEKLY, while red meat is eaten only MONTHLY 4. Wine is included in moderation

Percent Daily Values (%DV) are based on

1. Reference Daily Intakes (RDIs) for foods with a Recommended Dietary Allowance (RDA) value 2. Daily Reference Values (DRVs) for foods without an RDA value

Five components of food labels:

1. STATEMENT OF IDENTITY that clearly tells what the product is 2. NET CONTENTS statement that describes the quantity of food in the entire package (ex. 300 g) 3. THE INGREDIENT LIST which shows all ingredients in descending order by weight 4. The NAME AND ADDRESS OF THE FOOD MANUFACTURER, PACKER, OR DISTRIBUTOR so one can obtain more information about the product 5. NUTRITION INFORMATION on the nutrition facts panel. this is the primary tool to assist an individual in choosing healthful foods

Issues with MyPlate?

1. Some experts feel the quality of carbohydrates Americans consume needs more attention and guidance. 2. Some experts are concerned that the recommended intakes for dairy foods may do more harm than good. 3. More targeted advice against consumption of red meat, butter, cheese, and sugar may be needed. 4. MyPlate does not illustrate the benefits of regular physical activity. 5. More research is needed on the impact of foods, rather than individual nutrients, on health outcomes. 6. The extent to which people will use MyPlate in their daily lives is debatable.

What tools can help us to eat more wisely?

1. Take advantage of technology to help you analyze your diet (ex. MyPlate SuperTracker, ESHA Research's MyDietAnalysis, or The USDA Nutrient Database for Standard Reference) 2. Apply principles of mindful eating.

What are the five food groups emphasized in the USDA Food Patterns?

1. grains 2. vegetables 3. fruits 4. dairy 5. protein foods.

A meal of a Big Mac, large french fries and a small McCafe Chocolate Shake provides this many calories.

1610

prior to this date there were no federal regulations for including nutrition information on food labels.

1970

Recommended serving of fruits for 2,000 kcal/day

2 cups

When defining the % Daily Value, the FDA bases its calculations of a diet with this many calories.

2,000

Recommended serving of vegetables for 2,000 kcal/day

2.5 cups

the 2010 Dietary Guidelines for Americans includes this many recommendations for the general population.

23

Recommended serving of diary foods for 2,000 kcal/day

3 cups

The Dietary Guidelines for Americans are revised every ____ years

5 years, most recently in 2010

Recommended serving of protein foods for 2,000 kcal/day

5.5 oz-equivalents

Recommended serving of grains for 2,000 kcal/day

6 oz-equivalents

contains the combinations of foods that provide the proper proportions of nutrients.

A balanced diet