Nutrition: CH 2

balance in a healthy diet

-also known as proportionality -eating more nutrient dense foods and beverages -matching your energy intake with energy expenditure

key recommendations for adults from the physical activity guidelines

-avoid inactivity -150 minutes a week of moderate intensity activity; 300 minutes is better -75 minutes a week of vigorous activity; 150 minutes is better -muscle strengthening actives 2 or more days a week

recommendations of DGA

-balance calories with physical activity to manage weight -consume more of certain foods and nutrients (fruits, veggies, and fish) -consume fewer foods with sodium, saturated and trans fat, and added sugars

examples of low nutrient dense foods

-cookies and potato chips

example of high nutrient dense foods

-fat-free or low fat milk -lean meats -legumes -whole wheat bread/whole grain breakfast cereal -broccoli, carrots, oranges

examples of low energy dense foods

-fruits and vegetables -any food that incorporates a lot of water during cooking (ex: oatmeal)

"free" on food labels

-less than 0.5 g per serving for sugar at fat -less than 0.5 mg for sodium -less than 5 kcal for calories

examples of high energy dense foods

-nuts -cookies -fried foods

1 cup of veggies

1 cup of cooked or raw veggies 1 cup of veggie juice 2 cups of raw leafy greens

1 cup of fruit

1 cup of fruit 1 cup of 100% fruit juice 1/2 cup of dried fruit

1 cup of dairy

1 cup of milk, yogurt, or soy milk 1.5 oz of natural cheese 2 oz of processed cheese

1 oz of protein

1 oz of meat, poultry, or fish 1 egg 1 tbl spoon of peanut butter 1/4 cup of cooked dry beans 1/2 oz of nuts or seeds

1 oz of grains

1 slice of bread 1 cup of ready to eat cereal 1/2 cup of cooked pasta, rice, or cereal

recommended food intake pattern for a 2000 kcal diet

2 cups of fruit 2.5 cups of veggies 6 oz of grains 5.5 oz of protein foods 3 cups of dairy

2015 update: healthy eating pattern

This refers to all foods and beverages a person consumes. This edition of the DGAs is really trying to make sure people realize that all foods and drinks count

Mediterranean Diet

a lot of fruits, veggies, and whole grains -more fish than meats -wine and a lot of water -physical activity -enjoying meals with others

"good" sources of nutrients

a serving of food contains 10% to 19% of the DV for a particular nutrient

over-nutrition

a state in which nutritional intake exceeds the body's needs

desirable nutrition

adequate stores of nutrients, such as iron, and adequate blood values

ABCDES of nutritional assessment

anthropometric assessment biochemical assessment clinical assessment dietary assessment environmental assessment

1 cup measures to the size of a...

baseball

major nutrients provided by fruits

carbs, folate, vitamin C, potassium, fiber

major nutrients provided by grains

carbs, iron, thiamin, fiber

major nutrients provided by veggies

carbs, magnesium, plant pigments that from vitamin A, fiber

major nutrients provided by dairy

carbs, protein, vitamin D, calcium, phosphate

variety in a healthy diet

choosing foods from all the food groups and subgroups -select foods from each of the five major food groups every day

1/2 to 3/4 cup measure to the size of a...

deck of cards

nutrient density

determined by comparing its protein, vitamin, or mineral content with the amount of calories it provides -nutrient dense if it contains a large amount of nutrition for a relatively small amount of calories

energy density

determined by comparing the calorie content with the weight of food -energy dense if the food is rich in calories but weighs relatively little

Estimated Energy Requirements

estimate of the energy intake needed to match the energy use of an average person in a specific life stage

dietary assessment

estimation of typical food choices -recounting of ones usual intake

clinical assessment

examination of general appearance of skin, eyes, and tongue -evidence of hair loss -ability to cough and walk

undernutrition

failing health that results from a long standing dietary intake that is not enough to meet nutritional needs

malnutrition

failing health that results from long standing dietary practices that do not coincide with nutritional needs -both under and over nutrition

"reduced" on food labels

fewer than 25% of something per serving than reference food

functional foods

foods that provide health benefits beyond those supplied by the traditional nutrients they contain -example: tomato

Daily Value

generic standard used on food labels -used for both genders and almost all ages -are set at or close to the highest RDA value -allows consumers to compare their intake from a specific food to desirable intakes

2 tbsp measures to the size of a...

golf ball

strategies to increase phytochemical intake

include more fruits, vegetables, and whole grains in your diet (pg 39)

environmental assessment

includes details abut living conditions, weekly budget, education level

subclinical deficiency

isolated, minimal biochemical abnormalities of variable permanence in persons without signs or symptoms

Tolerable Upper Intake Levels

maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people

biochemical assessment

measurement of biochemical functions related to nutrients function -ex: enzyme activities in the blood or urine

anthropometric assessment

measurement of body weight and the lengths, circumferences, and thicknesses of parts of the body

Adequate Intakes

nutrient intake amount set for any nutrient for which insufficient research is bailable to establish an RDA

Recommended Dietary Allowances

nutrient intake amount sufficient to meets the needs to about 98% of individuals in a specific life stage

major nutrients provided by protein food

protein, vitamin B6, iron, zinc

sources of sound nutrition advice

registered dietitian or registered dietitian nutritionist -baccalaureate degree program approved by the ACEND -1200 hrs of supervised practice -passed a registration exam

suggestions for applying the DGAs

replace certain foods with more nutritional ones -whole wheat bread instead of white bread -low fat or fat free milk instead of whole milk -fresh fruits and veggies instead of canned or frozen ones

moderation in a healthy diet

requires paying attention to portion sizes and planning your day's diet so that you don't over consume any nutrients

1/2 to 2/3 cup measures to the size of a...

tennis ball

changes for nutrition labeling

the new Nutrition Facts label for packaged foods to reflect new scientific information, including the link between diet and chronic diseases such as obesity and heart disease -will make it easier for consumers to make better informed food choices.

label the sections of MyPlate

top left= fruits bottom left= vegetables top right= grains bottom right= protein off to the side= dairy

which nutrients must be listed on the Nutrition Facts panel

total calories (kcal) calories from fat total fat, saturated fat, trans fat cholesterol, sodium total carbs fiber sugars protein vitamin A and C calcium and iron

clinical deficiency

typically malabsorptive, progressive, and symptomatic, as in pernicious anemia