Nutrition 1 Chapter 2 Review

What are the shortcomings of MyPlate?

-Contains few words and depends on its website for key information -Fails to recognize that some foods with in a food group are healthier than others

What are the 5 subgroups for vegetables?

-Dark Green Vegetables -Red and orange vegetables -Legumes -Starchy vegetables -Other vegetables

What are the diet planning principles? Give examples of each

1.Adequacy: characterizes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health Ex: eating iron since it depletes each day 2.Balance: the art of balancing the diet involves consuming enough, but not too much of different types of foods (i.e. milk and meat - calcium and iron) 3.kCalorie control: foods should balance with the amount of energy being used by the body to sustain its metabolic and physical activities without exceeding this goal 4.Moderation: providing enough but not too much of a substance 5. Variety: eating a wide selection of foods within and among the major food groups. Variety may improve nutrient adequacy. 6. Nutrient Density: a measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcals, the higher the nutrient density.

Parts of the whole wheat kernel

Bran: the protective coating around the kernel of grain that is rich in nutrients and fiber. Endosperm: contains starch and protreins Germ: is the seed that grows into a wheat plant, rich in vitamins and minerals to support new life. Husk or chaff: inedible part of the grain outermost cover

Exchange Lists. What are they and who would benefit from using them?

Diet-planning tools that organize foods by their proportions of CHO, Fat, Protein. Foods on any single list can be used interchangeably. Originally created for those people living with diabetes.

Dietary Guidelines for Americans. How often are they released?

Every 5 years

USDA Food Groups -Know each food group Examples of serving sizes

Fruits (1 c) Vegetables (1 c) Grains (1 oz) Protein (1 oz) Dairy (1 c) Oil (1 tsp)

Notable nutrients within each group (focus on the nutrients of concern in this country (Vitamin A, C, Iron, Calcium)

Fruits: Vit A,C, Potassium, & Fiber Vegetables: Vit A,C,K,E, magnesium, potassium, & fiber Grains: iron, magnesium, fiber, thiamin,riboflavin, niacin Proteins: Fatty acids, niacin, thiamin, B6, B12, iron, mangesium ,potassium, & zinc Dairy: protein, ribo, Vit B12, A, D, calcium, potassium

Food label/Nutrition Facts Panel What is the purpose of the label?

Ingredients list Serving size Nutrition facts: the serving size and number of servings per customer, kclaorie information and quantities of nutrients per serving, quantities of nutrients as % daily value based on 2000kcal, kcal per gram reminder, ingredients in descending order of predomince by weight.

Healthier options for milk, fruits/vegetables, meats

Milk: fortified, fat free or low fat Proteins: lean cuts (round or loin), Prime and choice have more fats than select, keep fat moderate (remove skin from poultry, grill, bake, broil, roast), Serving size Fruits/Veg: fresh, dark green leafy, red and orange veg, variety of legumes, fruits without added sugar, select 100% juices

What is the difference between energy density and nutrient density.

Nutrient Density: a measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcals, the higher the nutrient density. Energy density: a measure of the energy a food provides relative to mechanical, electrical, and heat energy

Prime, Choice vs. Select grade for meats

Prime and Choice cuts have more fat than select- USDA grading of meats

Refined vs enriched

Refined: process by which the coarse parts of a food are removed. When wheat is refined into flour, the bran, germ, and husk are removed, leaving only the endosperm. Enriched: the addition to a food of specific nutrients to replace losses that occur during processing so that the food will meet a specified standard.

What vitamins are required on the label? Minerals?

Total food energy (kcals), total fat, saturated fat, trans fat, cholesterol, sodium, total cho, dietary fiber, sugars, added sugars, protein Vit D, Calcium, Iron, Potassium

What is a health claim? Give an example

characterize the relationship of a food or food component to a disease or health-related condition. Ex: "a diet low in total fat may reduce the risk of some cancers"

What disease is it created to prevent?

chronic diseases

What is a structure function claim? Give an example

describe the effect that a substance has on the structure or function of the body and do not make reference to a disease Ex: "calcium builds strong bones", "supports immunity and digestive health"

The ingredients lists is in what order?

predominance of weight

Nutrient claims What are they and provide at least 3 examples?

statements that characterize the quantity of a nutrient in a food. -Good Source: between 10-19& of the DV -Fat Free: less than 0.5 g of fat per serving -High Fiber: 5 grams or more -Free: nutritionally trivial

What are discretionary calories? Give an example

the kcalories remaining in a person's energy allowance after consuming enough nutrient dense foods to meet all nutrient needs for a day. Allows you to eat additional nutrient-dense foods, add and extra serving, or a few foods with fats fats or added sugars.

What is % Daily Value?

the percentage of a Daily Value recommendation found in a specified serving of food for key nutrients based on a 2000-kcalorie diet.

Nutrients lost during refining

throw away bran (nutr & fiber) and the germ(vit and minerals); loss iron, thiamin, riboflavin, niacin, and folate