adequacy, balance, calorie control, nutrient density, moderation, variety
abcs of a healthy diet
abc's of a healthy diet, dietary guidelines for americans, mypyramid
healthy food choices utilize information provided by:
nutrient dense foods
term used to denote foods with higher quantity of nutrients relative to the energy provided
empty calorie foods
popular term used to denote foods that contribute energy but lack protein, vitamins, and minerals
rule 1: aim for a ________ __________
rule 2: be ___________ ___________ each day
pyramid food choices
rule 3: let the _________ guide ________ ___________
grains whole grains
rule 4: choose a variety of _________ daily, especially _________ __________
rule 5: choose a variety of ____________/____________ daily
rule 6: keep _________ _____________ to eat
saturated fat cholesterol total fat
rule 7: choose a diet low in ________ _________ and _________ and moderate in _________ __________
beverages foods sugar intake
rule 8: choose _______/_______ to moderate _____ ______
rule 9: choose/prepare foods with ______ ______
rule 10: if you _____ _____, do so in moderation
100 lbs for first 5 ft. add 5 lbs for each additional inch
equation for computing target healthy weight for women
106 lbs for first 5 ft. add 6 lbs. for each additional inch
equation for computing target healthy weight for men
what percentage more than the target healthy body weight=overweight?
what percentage less than the target healthy body weight=underweight?
what percentage more than the target healthy body weight=severely overweight?
what percentage less than the target healthy body weight =severely underweight?
what percent or more than the target healthy body weight = obese?
an individualized approach to improving diet and lifestyle
MyPyramid is a food guidance system which allows for what?
to represent recommended proportions of foods from each food group to be consumed daily
why does the pyramid use wedges?
at least 3 oz.
how much whole grain cereal, bread, crackers, rice, or pasta should one intake?
6 oz daily
on a 2000 kcal diet, how much grains should someone take in?
1 1 1/2
1 oz=~ ___ slice of bread, ____ cup cereal, or ____ cup cooked rice/cereal/pasta
2 1/2 cups daily
on a 2000 kcal diet one should eat how many vegetables?
2 cups daily
on a 2000 kcal diet one should eat how much fruit?
3 cups daily
on a 2000 kcal diet one should get how much milk?
5 1/2 oz daily
on a 2000 kcal diet one should get how much meat and beans?
more than half of all your calories should come from ______
what percent simple sugars are composed in a healthy diet
what percent of carbohydrates are composed in a healthy diet
monosaccharides-gluctose, fructose, glactose and disaccharides-sucrose, lactose, and maltose
what are simple sugars made up of?
what percent complex carbohydrates are composed in a healthy diet?
polysaccharides and dietary fibers
what are complex carbohydrates?
what is an example of a polysaccharide?
increase consumption of _______is related to improved glucose regulation
what are dietary fibers?
insoluble fibers-wheat bran, fruits, vegs and soluble fibers-legumes, oats, fruits, vegetables
what are examples of dietary fibers?
increased risk of colon cancer and diverticulosis and increased GI motility
what are the health implications of insoluble fibers?
decreased rate if glucose absorption and increased cholesterol excretion
what are the health implications of soluble fibers?
what percentage of a healthy diet should be composed of fat?
what percent of saturated fatty acids should be in the diet?
saturated fatty acids
fats animal in origin and solid at room temp are _____; exception include: tropical oils
what percent of monounsaturated FAs should be in the diet?
monounsaturated fatty acids
peanut oils/butter, oives/olive oil, canola oil are examples of_______
what percent of polyunsaturated FAs should be in the diet?
polyunsaturated fatty acids
oils that are plant in origin and liquid at room temperature are examples of ______
______is found in animal fat, butter/dairy fats, egg yolks
include foods with omega 3 fatty acids ____week
saturated fatty acids cholesterol
increase consumption of ____ and _____ is related to increase risk of cardiovascular disease
monounsaturated fatty acids omega 3 fatty acids
increase consumption of _____ and _____is related to decreased risk of CVD and cancer
polyunsaturated fatty acids
increase consumption of_____is related to decreased risk of CVD but increased risk of cancer
what percentage of triglycerides should be consumed in your dietary fat?
what percentage of phospholipids and cholesterol should be consumed in your dietary fat?
trans fatty acids
decrease consumption of _____ _____ ______
trans fatty acids
hydrogenated oils such as vegetable shortening and margarine are examples of what?
decrease consumption of trans fatty acids
the #1 way to raise blood cholesterol concentration is to do what?
what percent protein should a healthy diet be composed of?
extremely high amount of _____places strain on/may damage kidneys
inedible grain part
outer coat of the cereal grain that is rich in vitamins, minerals and fiber
major portion of grain, rich in starch and protein
seed that grows into plant, rich in vitamins and minerals
process in which intact grains are refines (broken apart) into components
when wheat is refined into flour and the bran, germ and husk are removed what remains?
decrease of nutrients because only the endosperm remains intact
what does the refinements process of grain products result in?
addition of nutrients lost during processing so that food meets a specified standard
iron, thiamin, riboflavin, niacin, folate/folic acid
nutrients enriched in grains are_____ _____ _____ _____ _____ and they are all b vitamins
addition of nutrients that may not have been present in the first place or were present in insignificant amounts
correct prevent deficiency balance
fortification is used to ______or _______ a widespread nutrient ______ or to _______ the total nutrient profile of a food
ready to eat breakfast cereals
commonly fortified foods
a grain ground into flour in its entirety (except the husk)
1 g fat/serv x 9 kcals/g= __ kcals fat/serv
9 kcals/110 kcals=___% of kcals from fat
recommended kcals from fat = ___%
ingredients on a label are listed in _______ order of predominance by weigh
ingredient list, serving sizes, nutrition facts, and daily values
what 4 categories are required on food labels?
nutrient claims and health claims
what are optional food label items?