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Nutrition Ch.2
Designing a healthful diet
| Question | Answer |
|---|---|
| All food sold in the US must provide a food label? (T or F) | False- meat, poultry, coffee, spices, fresh produce and seafood dont have to have one |
| A cup of coffee with cream and sugar has about the same number of calories as a coffee mocha? (T or F) | False- black coffe w/cream+sugar has about 45kcal; when coffee mocha has 350-500kcal |
| It is possible to eat healthfully when dining out? (T or F) | True- pick food low in saturated fat/ added sugars and smaller portions |
| A nutrient-dense diet? | Is based on food that provide a high level of nutrients and fiber for a relatively low number of calories |
| The Nutrition Facts panel on food labels identifies? | The % daily value of select nutrients in one serving of the food |
| The dietary guidelines for Americans recommend? | Limiting intake of added sugars, saturated fats, and sodium |
| Of the 5 food groups in myplate, which should make up half of your plate | fruits and veggies |
| An ounce-equivalent is | a serving that is 1 ounce or equivalent to an ounce for either grains or proteins foods |
| Structure-function claims on food labels do not require FDA approval (T or F) | true |
| Calorie labeling on menus has greatly improved the food choices made by consumers eating out? (T or 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 or F) | False |
| 5 characteristics of a healthy diet? | 1. Adequate 2. Moderate 3. Nutrient-Dense 4. Balanced 5. Varied |
| Adequate diet | provides enough of the energy, nutrients, and fiber to maintain a persons health. Varies per individual |
| Fiber is | A nondigestible carb that promotes body functioning |
| Moderate diet | not to much and not to little |
| Balanced diet | contains the combo of foods that provide proper proportion of nutrients |
| Fruits/Veggies are good source of? | fiber, vitamin c, potassium and magnesium |
| Meat is a good source of? | protein, iron, zinc, and copper |
| Hunger | basic biological urge to eat |
| Appetite | psychological desire to consume specific foods; triggered by sensory data |
| Sensory Data | 1.sight 2.smell 3. taste 4. texture 5. sound |
| Olfaction | our sense of smell, plays a key rolse in the stimulation of appetite |
| Mouthfeel | Tactile sensation of food in the mouth; derived from the interaction of physical and chemical characteristics of the food |
| Factors that drive food choices? | 1. social and cultural cues 2. sensory data 3. learned factors |
| Social and cultural cues are? | 1. special occasions 2. certain locations and activites 3. being w/others 4. time of day 5. environmental sights and sounds associated w/eating 6. emotions by external events/stressors |
| conditioned taste aversion | Avoidance of food as a result of a negative experience, such as illness |
| Food Label must have these 5 components | 1. A statement of Identity 2. The net contents of the package 3. Ingredient list 4. The name and address of the food manufacturer, packer, or distributor 5. Nutrition facts panel (since 1973?) |
| Nutrition facts panel | The label on a food package that contains the nutriton info required by the FDA |
| Nutrion facts panel has | 1. serving size/servings per container 2. Calories per serving 3. Percent Daily Values (%DV) 4. Footnote (lower part of the panel) |
| The FDA regulates two types of claims that food companies put on food labels: | 1. nutrient claims 2. health claims |
| Relative claim Light (lite) | 1. serving 1/3 fewer kcal than 1/2 the fat of the reference food 2. serving of low-fat, low cal food provides 1/2 the sodium normally present 3. lighter in color/texture w.label making this clear (ex.light molasses) |
| Claim (fat free) | less than 0.5g of fat per serving |
| Claim (low fat) | 3g of less per serving |
| Claim (reduced ) | atleast 25% less |
| Osteoporosis/ calcium | APPROVED CLAIM reg exercise w/calcium in teens,white+asian women maintain bone health |
| Coronary heart disease/ dietary (soluble) fiber(fruits,veg,grains) | APPROVED CLAIM diets w/ low sat and chole and rich fruit,veg and grain products with dietary fiber may reduce heart disease |
| Cancer/ dietary fats, fiber, fruits, vegs, grians | APPROVED CLAIM low-fat diets in fiber grian products,fruits, vegs may recude risk of some cancer |
| Hypertension and stroke/ sodium+potassium | APPROVED CLAIM Good source of potassium and low sodium diets can reduce hypertension and stroke |
| Neural Tube defects/ Folate | APPROVED CLAIM Adequate folate may reduce the risk of high blood pressure and stroke |
| Dental caries/ sugar alcohols | APPROVED CLAIM Consumtion of foods high in sugars and starches promotes tooth decay. The sugar alcohols in (name of food) don't promote tooth decay |
| Structure function claims | Can be made w/out approval from the FDA ex: Builds stronger bones, Improves memory, Slows sign of aging, Boots your immune system |
| The 2015-2020 Dietary Guidlines for Americans | 1. Follow a healthful eating pattern 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sug/sat. fats, and reduce your sodium intake 4. Shift to more healthful food and beverage choices 5. Support healthy eating patterns |
| USDA Food Patterns | developed to help Americans incorporate the DIetary Guidlines into their everyday lives |
| MyPlate | Visual representation of USDA food patterns 1.eat in moderation 2. eat a variety of foods 3. consume the right proportion of ea. recommended food group 4. Personalized eating plan 5. increase physical activity 6. goals for improving food choice |
| Food Groups of the USDA Food Patterns (5) | 1. Grains 2. Veggies 3. Fruits 4. Dairy foods 5. Protein foods |
| Grains (make 1/2 your grains WHOLE) | DAILY: 3oz whole grain bread, cereal,crackers,rice or pasta *provide: carbs, riboflavin,thiamin,niacin, iron, folate, zinc, protein, and mag |
| Vegetables (dark greens, orange veggies, dry beans/peas) | DAILY: 2 1/2cups veg a day **provide: fiber, vit A/C, folate, phytochemical, carbs, potassium and mag |
| Fruits (fresh,frozen, dried) easy on JUICE | DAILY: 1 1/2 cups **provides: fiber, phytochemicals, vit A/C, folate, potassium and mag |
| Dairy Foods (low fat or fat-free; lactose-free dairy or calcium fortified) | DAILY: 3 cups ** calcium, phosphorus, riboflavin, protein, b12, vit D/A |
| Proteins (low fat or lean meat/poultry- bake,broil,grill; fish,eggs, soy beans/nuts; Legumes) | Daily: 5 1/2 oz ** protein, phos, b6, b12, mag, iron,zinc, niacin, and thiamin |
| Empty Calories (cakes,pizza, bacon, hot dogs etc) | Calories from solid fats or added sugars that provide few or no nutrients |
| Ounce-equivalent | A serving size that is 1 oz, or equal to an ounce ex: 1 slice bread= 1/2 cup of rice 1cup OJ=1 grapefruit 1 cup tomatoe juice= 2 cups raw spinach 1oz pork= 1/4cup pinto beans |
| Eating Right when eating out | *Avoid large portions, all-you-can eat-buffets, appetizers breaded-fried-filled w.cheese-meat, cream sauces or a lot of cheese *Order app instead of meal, order from kids menu, broth based soups, meatless dishes, steamed veggies *skip desert, parfaits |
| Mediterranean Diet= cardiovascular disease lower; reduce Alzheimer's | *red meat monthly; eggs/poultry/fish/sweets weekly (low in sat fat and refined sugar *Olive oil (monounsat. fat) *Eaten daily: bread, pasta,couscous, bulgur, fruits,beans, etc high in vit/min/ fiber/phytochem/probiotic/prebiotic *Wine in moderation |
| Exchange system | Designed for people w/diabetes by the American Dietetic Association organized into 6 lists |
| Power Plate alternative to MyPlate | Developed by the Physicians Committee for Responsible Medicine "powerful" in helping reduce your risk for obesity, cardiovascular disease, diabetes, and cancer |
| Physical Activity Guidelines for Americans states? | Adults should engage in: 150mins per week of moderate intensity physical activity and 2 or more days per week of muscle-strengthening exercises |
| Which part of a food label is the primary tool for determining the healthfulness of the product? | Nutrition Facts Panel |
| Which of the following nutrients is the MOST ENERGY dense? | fat |
Created by:
CChanako
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