Nutrition Chapter 2

An adequate diet a. provides enough energy to meet minimum daily requirements b. provides enough energy, nutrients, and fiber to maintain a person's health c. provides a sufficient variety of nutrients to maintain a healthful weight and to optimize the body's metabolic processes d. contains combinations of foods and provide healthful proportions of nutrients

B

The Nutrition Facts Panel identifies which of the following? a) all of the nutrients and calories in the package of food b) the Recommended Dietary Allowance for each nutrients found in the package of food c) a footnote identifying the Tolerable Upper Intake Level for each nutrient found in the package of food. d) the %Daily Values of selected nutrients in a serving of the packaged food.

D

Eating in restaurants often involves:

-High-calorie, high-fat, & high-sodium foods -Large portion sizes •About 75% of consumers eat out at least once a week.

For a 2,000 kcal diet the food group recommendations include:

1) 3 cups of Dairy 2) 5.5 oz equivalents of protein foods. 3) 2.5 cups of Vegetables 4) 2 cups of fruits 5) 6 oz equivalents of grains

Food Labels The FDA requires food labels on most (but not all) food products. These labels must include these five components:

1) A statement of identity 2) Net contents of the package 3) Ingredient list 4) Manufacturer's name and address 5) Nutrition information (Nutrition Facts Panel)

Nutrition Facts Panel Information

1. Serving size and servings per container 2. Calories and calories from fat per serving 3. List of nutrients -Fat (total, saturated, trans) -Cholesterol -Sodium -Fiber -Some vitamins and minerals 4. Percent Daily Values (%DVs) -Compare %DV between foods for nutrients • Less than 5% DV of a nutrient is considered low • More than 20% DV of a nutrient is considered high

For most foods, the USDA has established a standardized definition of a serving size (T/F)

False

Structure-function claims on food labels must be approved by the FDA (T/F)

False

Empty calories are the extra amount of energy a person can consume after meeting all essential needs through eating nutrient-dense foods (T/F)

True

Dietary Guidelines for Americans are? How often are they updated?

are a set of principles developed by the US Department of Agricuture and the US Department of Healthy and Human Service to promote health, reduce the risk of chronic diseases, and reduce prevalence of overweight and obesity among Americans through improved nutrition and physical activity. Updated every 5 years.

Balanced Diet

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

Variety

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

USDA Food Patterns: Number & Size of Servings 1) The number of servings is based on your... 2) Ounce-equivalent is used to... •No nationally-standardized definition of a serving size currently exists for any food

1) age, gender, and activity level 2) define a serving size that is 1 ounce, or the equivalent of 1 ounce, for the grains and meats/beans groups

Moderation

refers to eating any foods in moderate amounts, not too little and not too much.

Nutrition Facts Panel: Main Functions

1) To provide information about an individual food 2) To compare one food with another

Healthful diet (four components)

1) adequate 2) moderate 3) balanced 4) varied

The Mediterranean Diet and Pyramid • Key attributes include:

1) "Red" meat is eaten only occasionally (monthly) 2) Eggs, poultry, fish and sweets are consumed weekly or less 3) Primary fat used in food preparation is olive oil, a healthful monounsaturated fat 4) Daily foods include high-quality grains, fruits, beans, nuts, vegetables, cheese and yogurt; providing a diet high in fiber, rich in nutrients, and relatively low in unhealthy fats and sugars

2010 Dietary Guidelines Four Key Recommendations

1) Balance Calories to maintain weight 2) Consume fewer foods "of concern" 3) Consume more healthful foods and nutrients 4) Follow healthy eating patterns

List the nutrients that are claimed to combat the following disease. 1) Osteoporosis 2) Coronary Heart Disease 3) Cancer 4) Hypertension and Stroke 5) Neural Tube Defects 6) Dental Caries

1) Calcium 2) Saturated fat, cholesterol, fibers from fruits of veggies, soy protein, whole grains 3) Dietary fat, fiber rich foods, fruits and vegetables, whole grain foods. 4) Sodium, Potassium 5) Folate 6) Sugar alcohols

1) Empty Calories: 2) Foods with the most empty -Calories include:

1) Calories from solid fats and or added sugars that provide few or no nutrients. 2) cakes, cookies, pastries, doughnuts ;soft drinks, fruit juices ; cheese, pizza, sausages, hot dogs, bacon, & ribs; ice cream.

Balance Calories to Maintain Weight 1) Keep nutrient consumption within your energy needs (no less than you need, and no more). 2) Key recommendations:

1) Control Calorie intake; if overweight, consume fewer Calories 2) Increase physical activity levels to lose weight 3) Choose nutrient-dense foods and beverages; they supply the most nutrients for the least amount of calories

MyPlate is a conceptual framework for the types and amounts of foods that make up a healthy diet. Key components:

1) Eat in moderation to balance Calories •Eat a variety of foods •Consume the right proportion of each recommended food group 2) Personalize your eating plan 3) Increase your physical activity 4) Set goals for gradually improving your food choices and lifestyle

An adequate diet provides 3 components in order to maintain an individual's health.

1) Energy 2) Nutrients 3) Fiber

MyPlate Food Groups

1) Fruits 2) Vegetables 3) Grains 4) Proteins 5) Dairy

Consume More Healthful Foods

1) Increase intake of fruits and vegetables 2) Make at least half of your grain foods "whole grain" 3) Choose fat-free or low-fat milk/dairy products 4) Choose proteins lower in solid fats and Calories, such as lean beef, skinless poultry, and seafood 5) Choose foods that provide fiber and key nutrients, including potassium, calcium, and vitamin D

Variations of MyPyramid still exist for various ethnic diets, including:

1) Latin American Diet Pyramid 2) Asian Diet Pyramid 3) Mediterranean Diet Pyramid 4) Native Americans, African Americans, and other groups 5) These variations show that healthful alternatives exist for different food preferences and traditions

Primary Goals of MyPlate

1) Make half your grains whole grains 2) Eat your veggies 3) Focus on Fruits 4) Get your calcium rich foods 5) Go lean with protein

Food labels contain 3 types of claims. Which one is not FDA approved, and not evidence based?

1) Nutrient 2) Health 3) Structure-Function ( not FDA approved or evidence based)

Follow these guidelines when eating out:

1) Opt for lower-fat and lower-Calorie menu items 2) Avoid all-you-can-eat buffets or offers 3) Avoid appetizers, or at least those that are breaded, fried, or filled with cheese or meat 4) Order your meal from the children's menu 5) Order broth-based rather than cream-based soups

Consume Fewer Foods of Concern Reduce consumption of these foods or food components:

1) Sodium (linked to high blood pressure and calcium loss) 2) Fat (consume "healthy" fats in moderation; avoid saturated and trans fats) 3) Sugars (contribute significantly to obesity and tooth decay) 4) Alcohol (provides no nutrients and can lead to numerous serious conditions if consumed in excess)