Nutrition - Chapter 2

Examples of high energy dense foods? (And their respective kcal/gram)

- Bacon - Tortilla Chips - Potato Chips - Peanut Butter - Mayonaise

Phytochemical's can reduce:

- cancer - cardiovascular disease

Example of high energy dense?

A food that is rich in calories but weighs relatively little is considered energy dense. Examples include nuts, cookies, fried foods in general

Functional Foods are:

A functional food provides health benefits beyond those supplied by the traditional nutrients it contains. For example, a tomato contains the phytochemical lycopene, so it can be called a functional food.

Difference in AI and RDA

A nutrient recommendation backed by lots of experimental research will be expressed as an RDA. For a nutrient that still requires more research, only an AI is presented

empty calorie examples?

Examples of foods that are major contributors of empty calories in the American diet are cakes, cookies, pastries, soft drinks, energy drinks, cheese, pizza, ice cream, and processed meats.

Protein Examples

Protein Vitamins such as vitamin B-6 Minerals such as iron and zinc

Nutrient Density is:

characteristic used to determine its nutritional quality. Nutrient density of a food is determined by comparing its protein, vitamin, or mineral content with the amount of calories it provides.

Three categories of nutritional status?

desirable nutrition, undernutrition, and overnutrition under and over are both malnutrition

Example of low energy dense?

fruits, vegetables, and any food that incorporates lots of water during cooking, such as oatmeal

5 food groups represented on choose my plate

grains fruits vegtables dairy protein

Energy Density is?

measurement that best describes the calorie content of a food. Energy density of a food is determined by comparing the calorie (kcal) content with the weight of food.

What are empty calorie foods?

tend to be high in sugar and/or fat but provide few other nutrients.

DRI

Dietary reference Intakes Term used to encompass nutrient recommendations made by the Food and Nutrition Board of the Institute of Medicine. These include RDAs, AIs, EERs, and ULs. Included under the DRI umbrella are Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), Estimated Energy Requirements (EERs), and Tolerable Upper Intake Levels (Upper Levels or ULs).

Moderation means

Eating in moderation requires paying attention to portion sizes and planning your daily eating pattern so that you do not overconsume any nutrients. It is especially important to choose foods that help you limit intake of animal fat, added sugars, salt, and alcohol.

What does the FDA consider a "good source"

First, the food must be a "good source" (before any fortification) of fiber, protein, vitamin A, vitamin C, calcium, or iron. Second, a single serving of the food product cannot contain more than 13 grams of fat, 4 grams of saturated fat, 60 milligrams of cholesterol, or 480 milligrams of sodium.

Physical Activity Recommendations??

For adults, the guidelines emphasize that health benefits occur with at least 150 minutes per week of moderate-intensity physical activity. Kids - 60 min prepay of cardio and muscle building

Good Website for choose my plate

choosemyplate.gov

The "Dietary Guidelines"

help the government and health professionals to develop things for the public such as "MY Plate"... not intended for public use. The aim of the Dietary Guidelines is to translate nutrition science into food-based guidelines that will help Americans meet nutrient needs and reduce risk for many chronic diseases. They are not intended for treating disease.

Examples of medium energy dense foods? (And their respective kcal/gram)

- Eggs - Ham - Pumpkin Pie - Bagels - Raisins - Rice cakes

Examples of VERY low energy dense foods? (And their respective kcal/gram)

- Lettuce - Tomatoes - Strawberries - Broccoli - Salsa - Grapefruit - Melon less than .6 kcal per gram)

Subclinical Deficiency?

- No outward symptoms - A subclinical deficiency can go on for some time before clinicians are able to detect its effects.

Examples of LOW energy dense foods? (And their respective kcal/gram)

- Whole Milk - Oatmeal - Broiled Fish - Bananas - Fat Free Yogurt (.6 - 1.5 kcal per gram)

What are the three recommended lifestyle patterns for maintaining a healthy diet

- control how much you eat - observe what you eat - stay physically active Also: variety, proportion, and moderation

Variety is important because

- eat a mix - sufficient nutrients Incorporate 5 major food groups: Grains, fruits, proteins, veggies, dairy

What are the are the five foundational guidelines of the 2015-2020 Dietary Guidelines?

1. Follow a healthy eating pattern across the lifespan. 2. Focus on variety, nutrient density, and amount. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. 4. Shift to healthier food and beverage choices. 5.Support healthy eating patterns for all.

Dairy Examples

Carbohydrate Protein Vitamins such as vitamin D Minerals such as calcium and phosphorus

Fruit Examples

Carbohydrate Vitamins such as folate and vitamin C Minerals such as potassium Fiber

Veggie Examples

Carbohydrate Vitamins such as plant pigments that form vitamin A Minerals such as magnesium Fiber

Grain Examples

Carbohydrate Vitamins such as thiamin Minerals such as iron Fiber*

What leads to weight gain

Consuming too many calories without increasing physical activity will inevitably lead to weight gain

Proportionality means:

Proportionality, also referred to as balance, is eating more of nutrient-dense foods and beverages such as fruits, vegetables, whole grains, and fat-free or low-fat milk products, and less of foods high in certain types of fat, sugars, cholesterol, salt, and alcohol.