Nutrition Chapter 2

Kcalorie control

(energy) - balancing the amount of foods and energy to sustain physical activities and metabolic needs.

Percent Daily Values

? ? ? for the following are listed on the Nutrition Facts panel: a. Calories listed as total Kcalorie and Kcalorie from fat b. Fat listed by total fat, saturated fat, and trans fat c. Cholesterol d. Sodium e. Total carbohydrate (which includes starch), sugars, and fiber f. Protein g. Vitamin A, vitamin C, iron, and calcium are listed in % DV only

2500

A ? kcal diet is about right for many men, teenage boys, and active women

2000

A ? kcal diet is considered right for moderate active women, teenage girls, and sedentary men. Older adults, young children, and sedentary women may need less.

Adequacy, Balance, Kcalorie control, Nutrient density, moderation, variety

ABCDMV - Diet-Planning Principles - name all 6

ingredients

All packaged foods must list all ? They are listed on the label in descending order of predominance by weight. Knowing that the first dominates allows consumers to become more aware of 'healthier' options. By knowing the first?

Daily Values

Listed by quantity and percentage standards per serving, called?

Less is More

MyPlate reinforces that ? and provides visual portion control.. At least 1/2 of your plate should be fruits and veggies (largest 2 portions of the 4). only 25 % shsould be protein. And LOW FAT/SKIM milk

Carbohydrate, Protein, fat

Nutrient Acceptable Macronutrient Distribution Ranges (AMDR) ?= 45-65% ?=10 - 35% ?=20-35%

The Exchange Lists

Originally developed for diabetics... This is another food guide that helps to achieve Kcalorie control and moderation... Foods are grouped in lists according to their content of carbohydrates, proteins, and fats (energy nutrients).

health

The Daily Values reflect dietary recommendations for nutrients and dietary components that have important relationships with?

4 (protein, fruits, veggies & whole grains), circle

The MyPlate icon is divided into how many sections? each representing a different type of food. What is next to the plate that represents dairy/milk group?

June 3, 2011

The U.S. Department of Agricultural (USDA) unveiled 'My Plate' on?

false

The colored band on the Food Pyramid represent the colors of the rainbow

nutrient dense foods

The foundation of a healthful diet should consist of ?

2/3

The idea of portion control is not new, but America is currently experiencing epidemic rates of overweight and obesity. How many Americans are overweight?

Fruits, Vegetables, Whole-grains, Lean protein, Dairy

There are 5 food groups represented on my plate, name all 5....

fats, calories

There is no section for ? which emphasizes that Americans consume too much of this and ?

Legumes

These are beans and peas (lentils, peanuts, garbanzo beans, soybeans, split peas, sweet peas, etc). They are economical, low-fat, nutrient-rich and fiber-rich. They are placed in the vegetable and meat groups.

Fortified

These foods have improved nutrition because nutrients are added that may not have been in the original food. Orange juice is now like this (with calcium). The breakfast cereals are the most of this type of foods in the market. Sometimes, proccessed food has been this type of food as well.....

Processed foods

These have lost valuable nutrients and gained sugar, fat, and salt after being transformed from farm-fresh foods to those found in bags, boxes and cans in the grocery store. Try to limit these in your diet. Aim for less and a more natural approach to your eating

Whole Grain

These products are not refined. The first ingredient on the label should say "?" These lower your risk for heart disease, certain cancers, and many other chronic health complaints. They also have the highest fiber content

Imitation

These type of foods that resemble other foods are nutritionally inferior. At the market, sitting right next to chocolate milk is chocolate drink; sitting right beside orange juice is orange drink (Sunny D for example) - be careful. Dairy foods are most often fortified with Vitamins A and D.

Enriched

These types of foods have some nutrients added back that were in the food initially (the B vitamins - thiamin, niacin, riboflavin, folate, and the mineral, iron). All the added nutrients are listed on the label. It is still missing the healthy fiber

endosperm

This is the part of the grain that's left after refining. It serves as food for the developing seed and consists mostly of starch. Refined grain (starch) products contain only this. It's used to make white bread (starcg)! It's also what remains after the refining process. Very little nutrients- this is why white flour has to be enriched. The bran is recycled into cereals such as bran flakes and raisin bran. The germ is used for jars of wheat germ (sprinkle this over your salads for a nice healthy crunch).

Round

This type of meat has a low fat content

Prime cut

This type of meat is higher in fat than any other cut of meat

Guides

What are important in selecting foods for a nutritious diet providing balance, variety, adequacy, and moderation? A combination of whole grains, vegetables, legumes (beans/peas), fruits, lean meats or meat alternates and milk products is essential to a healthy diet.

Mediterranean Diet

What diet is this? -Separate food groups for legumes and olive oil. -Fish poultry and meat separated - number of servings low -Red meat at tip of pyramid.....use as a condiment -Physical activity and wine in moderation encouraged

Iron

What mineral is added in the enrichment process of refined flours?

B

Which of the following is a characteristic of structure-function claims on food labels? a.They are allowed only for unprocessed food. b. They can be made without any FDA approval. c. They must conform to guidelines of the "A" list of health claims. d. They must state the name of the disease or symptom for which a benefit is claimed

Health Claims

claims made with FDA approval, There are lots of rules for making s health claim on the label and the claim must not be misleading.

Empty-Kcalorie foods

denote foods that contribute energy but lack nutrients

Nutrition profiling

involves ranking foods based on the nutrients they provide

The Daily Value (DV), 2000

is a set of standards and is based on how many Kcalorie reference diet? Food labels express the nutrient content in relation to a set of standard values known as ?

portioned plate

is simply designed to provide guidance for those looking to improve their diet.

Nutrient density

measuring the nutrient content of a food relative to its energy content. Nutrient density refers to foods that provide more nutrients relative to Kcalorie (know this). Nutrient density is most helpful in achieving the principle of Kcalorie control.

Moderation

providing enough but not too much of a food or nutrient

false (milligrams and grams)

true/false: All food measurements in the Food Pyramid are in ounces and grams

Balance

(dietary)-consuming the right proportion of foods

Variety

(dietary)-eating a wide selection of foods within and among the major food groups. It also prevents the build up of pesticides, fungicides that may also be present on foods.

Adequacy

(dietary)-providing sufficient energy and essential nutrients for healthy people

Dietary Guidelines for Americans

Balancing Calories: • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Increase: • Make half of your plate fruits and vegetables. • Make at least half of your grains whole grains. • Switch to low-fat milk. Foods to Reduce: • Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers. • Drink water instead of sugary drinks. Tips and Resources: • Remember to vary your vegetables. • Focus on fruit • Get your calcium rich foods • Go lean with protein • Find the balance between food and physical activity • Keep food safe to eat

Refined

Breads, cereals and other grains- these type of foods lose nutrients during processing. (Ex: white bread and white rice)

Structure-Function Claims

Claims made without FDA approval, Cannot make statements about diseases, often seen on dietary supplements... "Promotes a healthy heart" "Helps reduce heart disease"