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Healthy eating
| Question | Answer |
|---|---|
| vFood guidance systems: | visual diagrams providing variety of food recommendations to help create a well-balanced diet |
| what are my plate | choosemyplate.gov |
| Proportionality: | the relationship of one entity to another vDevote more than half of the plate to low-calorie fruits and vegetables. Should crowd out higher calorie grains and protein food choices, Promote proportionality, moderation, variety, and personalization |
| MyPlate and ChooseMyPlate.gov Emphasize Changes in Diet, Eating Behaviors, and Physical Activity | The foundation of your diet should be nutrient dense foods from each group vProvide more nutrients per calorie vLittle solid fats and added sugars |
| Energy density | refers to foods that are high in energy but low in weight or volume; more calories per gram |
| ChooseMyPlate.gov | gives you the number of servings to eat from each food group based on daily calorie needs vCalorie needs are based on age, gender, and activity level |
| Healthy Diet | A healthy diet supplies all required nutrients: 2Carbohydrates (45-65% of calories) 2Proteins (10-35% of calories) 2Fat (20-35% of calories) 2 Vitamins 2 Minerals 2Water |
| A healthy diet is properly balanced | grain, protein, vegetables, fruits, dairy |
| Grains | Include Rice, Bread, Pasta... But also Legumes, Potatoes and Corn 1⁄4 of your plate should be reserved for grains 1⁄2 of them should always be whole grain |
| carbs classification | carbs are classified depending on their glycemic index. |
| Glycemic Index | measures the impact of food on blood sugar. |
| grains rich in fibre | have lower GI |
| grains rich in fat | t have lower GI |
| white wheat has | higher GI than whole wheat |
| Low GI: | legumes, prunes |
| Medium gi | oats, brown rice |
| High gi | cornflakes, muffin (white wheat) |
| Protein | Include Meat, poultry and fish... But also Legumes! 1⁄4 of your plate should be reserved for protein Red meat should be consumed moderately. Salmon is rich in ω-3 essential fatty acids |
| Vegetables | Include all vegetables, a variety of coloured vegetables is preferred! 1⁄4 of your plate should be reserved for veggies Roots (potatoes, carrots) have high starch content and are not considered vegetables |
| Fruit | Include all fruits, avoid juices! 1⁄4 of your plate should be reserved for fruit Eat a variety of fruits! |
| Dairy | Milk or other calcium sources. 1 cup of milk at each meal Better if low-fat or fat-free, it is required as a source of calcium. Cream, cream-cheese, butter do not contain much calcium |
| Serving Sizes | Grain serving: 80 kcal Fruit Serving: 60 kcal Vegetables serving: 25 kcal Dairy serving: 120 kcal (low fat) Protein Serving: 300 Kcal |
| 2A portion | is the amount of food eaten in one sitting |
| serving size | The FDA defines serving size as a standard amount of food that is customarily consumed vStandardizing allows for consistency vhelps consumer get a ballpark idea of what a typical serving should be |
Created by:
tanayam25