Nutrition Chapter 2
Visual references for choosing the right amount of food to eat: two hands, cupped
1 cup
what are ten tips to a great plate
1.Balance your calories. 2.Enjoy your food, but eat less. 3.Avoid oversized portions. 4.Eat some foods more often. 5.Make half your plate fruits and vegetables. 6.Switch to fat-free or low-fat (1%) milk. 7.Make half your grains whole grains. 8.Eat certain foods less often. 9.Compare sodium in foods. 10.Drink water instead of sugary drinks.
estimated average requirement (EAR)
amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender
nutrient requirement
amount that will prevent deficiency symptoms
eating pattern
an individuals complete dietary intake of foods and beverages over time
myplate is help to designed to help consumers
choose foods that supply a good balance of nutrients, and it aims to moderate or limit dietary components odten consumed in excess
using my plate to meet nutrient needs: protein selections should be
chosen wisely
dietary reference intake use separate recommendations are made for
different groups of people
if you don't meet your recommended intake for a nutrient every day, you will end up with a deficiency of that nutrient
false
its wise to eat the same foods every day
false
milk is such a perfect food that it alone can provide all the nutrients a person needs
false
when it comes to nutrients, more is always better
false
solid fats
fats that are solid at room temperature, such as butter, lard, and shortening. these fats may be visible or may be a constituent of foods such as milk, cheese, meats, or baked products
nutrient fact panel must have daily value for
fats, sodium, carbs, and fiber
2010 FDA food establishment/vending snacks have
food labels
fortified foods
foods to which nutrients have been added either because they were not already present or because they were present in insignificant amounts foods to which manufactured have added 10 percent or more to the daily value
exchange lists
lists of foods with serving sizes specified. the foods on a single list are similar with respect to nutrient and calories content and thus can be mixed and matched in the diet
2006 requirement packaged food labels
major food allergens in their food
nutrient fact panel must indicate the amount of certain
mandatory nutrients that one serving of food contains
the dietary reference aim to prevent
nutrient deficiencies
if your diet lacks variety you might be missing out on some
nutrients
the idea patterns contains primary foods that supply adequate ____, ______, ____ without an excess if added fats, sugars sodium, or alcohol
nutrients, fibers, and calories
energy intake should to exceed energy
output/needs
overall eating pattern is what
really counts
you lose iron daily and need to
replace it
moderation
the attribute of a diet that provides no unwanted constituent in excess
adequacy
the characteristic of a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health
the allergens must be declared either in
- the ingredients list -a separate contains statement
the DRI for nutrients
-EAR -RDA -AI -UL
using the nutrition facts panel
-Keep serving sizes in mind -Notice the total calories and calories from fat per serving -Check out the nutrient information that must appear in the Nutrition Facts panel, e.g., total fat, saturated fat, trans fat, cholesterol, etc. -Look for the percent Daily Values
Visual references for choosing the right amount of food to eat: one hand, cupped
1/2 cup
dietart reference intake for protein
10 to 35 percent of total calories
nutritional facts panels be no larger than
12 square inches
american eat what percent of whole grains
15%
nutrition labeled passed in
1990
good source of fiber
2.5 to 4.9 grams per serving
dietart reference intake for fats
20 to 35 percent of total calories
low-fat
3 grams of fat or less per serving
Visual references for choosing the right amount of food to eat: palm of hand
3 oz
the DRI for energy and the energy nutrients
EER AMDR
acceptable macronutrient distribution range (AMDR)
Range of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients
nutrition free panel
a detailed breakdown if the nutritional content of a serving of a food that must appear in virtually all packaged foods sold in the united states
food group plans
a diet planning tool, such as MyPlate that groups foods according to similar origin and nutrient content and then specifies the amount of food a person should eat from each group
variety
a feature of a diet in which a wide selection of foods from within and among the different food groups are consumed; the opposite of monotony
ingredient list
a listing of the ingredients in a food, with items listed in descending order of predominance by weight. all food labels are required to beat an ingredient list.
nutrient density
a measure of the nutrients a food supplies relative to the number of calories it provides. the higher the level of nutrients and the fewer the number of calories, the higher the nutrient density
dietary reference intakes (DRI)
a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people
health claim
a statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. manufacturers must adhere to strict government guidelines when making such claims
balance promotes
adequacy
cookies cannot be included in a healthful diet
false
most dietitians encourage people to think of their diets in terms of the four basic food groups
false
american eat what percent of vegetables
less than 60%
a person energy needs are based on his or her age, gender, weight and physical activity levels
true
according to the government people should try to eat at least 2 cups of fruit and 2 and half cups of vegetable a day
true
from a nutritional standpoint there is nothing wrong with grazing on snacks all day, provided the snacks meet nutrient needs without supplying to many calories
true
if a food label claims that a product is low in fat, you can believe it
true
using my plate to meet nutrient needs: a small amount of oil is needed for
vitamin E and essential facts
using my plate to meet nutrient needs: grain, fruits, vegetables, and dairy groups supply
vitamins, minerals, and fiber
key recommendations of the dietary guidelines for americans
-Balancing calories to manage weight -Foods and food components to reduce -Foods and nutrients to increase -Building healthy eating patterns
Americans' diets have
-Too many calories and too much fat, added sugars, refined grains, and sodium -Too few vegetables, fruits, whole grains, and fat-free or low-fat milk and milk products
Dietary guidelines for america 3 easy steps
-balance calories with physical activity to manage weight -consume more nutrient dense foods -consume fewer foods with sodium, saturated fats, trans fats, cholesterol, added sugars, and refined grains
you can improve you health with a diet that is
-energy balanced, limited in total calories, and portion control -nutrient-dense -very low in solid fats and added sugars and low in sodium
2 general themes of Dietary guidelines for America
-maintaining caloric balance over time to achieve and maintain a healthy weight -consuming more nutrient dense food and beverages
by law labels must contain 5 components
-the name of food, also known as the statement of identity -the name of the manufacturer, packer, or distributor, as well as the firm's contact information -the net contents of the package, which tells you the quantity of the food product that is in the container and helps you compare prices -the ingredient list
my plate include 6 key component
1. activity 2. variety 3. proportionality 4. moderation 5. personalization 6. gradual improvement
six diet planning principles
1. adequacy 2. balance 3. calorie control 4. nutrient density 5. moderation 6. variety
daily food planning in 3 steps
1. color your plate with health-protective foods 2. be adventurous: select from as wide a variety of fruits and vegetables as possible 3. make it easy on yourself
promote weight in 3 easy steps
1. estimate your daily energy needs 2. building your daily eating plan 3.let myplate guide your food choices
The dietary reference intake (DRI) includes
1. estimated average requirements (EAR) 2. recommended dietary allowance (RDA) 3. adequate intake (AI) 4. tolerable upper intake levels (UL) 5. estimated energy requirements (EER) 6. acceptable macronutrient distribution ranges (AMDR)
american eat what percent of fruits
42%
dietart reference intake for carbohydrates
45 to 65 percent of total calories
no more than ___ fat grams a day
65
Visual references for choosing the right amount of food to eat: one fist, clenched
8 fl oz
adequate intake (AI)
Average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA
estimated energy requirement (EER)
Average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health
recommended dietary allowance (RDA)
Average daily amount of a nutrient that meets the nutrient needs of 97 to 98 percent of healthy individuals of a specific age and gender
reduced sodium
at least 25 percent lower in sodium than the regular product
restaurants with 20 or more chains must provide the
calories, milligrams of sodium, and grams of saturated fat on their menus
nutrient content claims
claims such as low-fat and low-calorie used on food labels to help consumers who don't want to scrutinize the nutrition facts panel get an idea of a food's nutritional profile. these claims must adhere to specific definitions set forth by the food and drug administration
lifestyle diseases
conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, excessive drinking, and smoking. lifestyle diseases are also referred to as diseases of affluence
the dietary reference report on energy and the energy nutrients provide guidelines for both U.S and Canda regarding
consumption of carbs fiber, fat, fatty acid, cholesterol, and protein
exchange list is a usual tool for
diabetics or people following calorie-controlled diets to lose weight
dietary guidelines for America provide
science-based advice to promote health and to reduce risk for chronic disease throughout diet and physical activity
using my plate to meet nutrient needs: Grain, fruits, vegetables, and dairy groups serve as
the foundation of a healthful diet
requirement
the minimum amount of a nutrient that will prevent the development of deficiency symptoms. requirements differ from the RDA and AL which include a substantial margin of safety to cover the requirements of different individuals
serving
the standard amount of food used as a reference to give advice regarding how much to eat, serving sizes also allow comparisons to be made when reading food labels
four schools of cooking for chinese
-Peking -Shanghai -Szechwan or Hunan -Cantonese
health claim
-Statement linking the nutritional profile of a food to a reduced risk of a particular disease -Strict rules established by the FDA -Products must also identify other contributing factors, e.g., exercise -The claim must be phrased to explain the relationship between the nutrient and the disease
goal of the dietary guidelines
-decrease the risk of lifestyle diseases
moderation; try not to eat meals that contain excessive amounts of
1 nutrient
Visual references for choosing the right amount of food to eat: two thumbs together
1 tbsp
what percent of calories do Americans consume from bad foods?
35% should be 5%-15%
american eat what percent of milk/milk products
52%
tolerable upper intake level (UL)
Maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people
calorie control
a feature of a diet that achieves balance between calories consumed in food and beverages and calories expended through physical activity
balance
a feature of a diet that provides a number of types of foods in harmony with one another, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrient
nutrient density helps those who are trying to ensure optimal
intake of nutrients without excess calories
using my plate to meet nutrient needs: proteins include
lean meats, skinless poultry, fish, and dry beans
calorie-free
less than five calories per serving
added sugars
sugars and other caloric sweeteners that are added to foods during processing or preparation. added sugars do not include naturally occurring sugars such as those food in milk and fruits
daily value
the amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthier diet.
daily limit for discretionary calories
the balance of calories remaining in a person's energy allowance. after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient dense foods
