Consume a _______ of foods _________ by a ________ intake of each food.
variety
balanced
moderate
Characteristics of a healthy diet:
variety, moderation, balance, _________, nutrient ________, __________.
adequacy
nutrient density
energy
__________- choosing a number of different foods within any given food group
variety
_________ are found in a variety of foods.
phytochemicals
How to increase phytochemical content in diet:
1) use ________ as main and side dishes
2) ______ filled cookies
3) quick fix ______ side dishes in supermarket
1) veggies
2) fruit
3) grain
How to increase phytochemical content in diet:
4) ______ as a snack
5) ______ in sandwiches
6) ________ meals once or twice a week
4) fruit
5) veggies
6) vegetarian
How to increase phytochemical content in diet:
7) ________ juice instead of soda
8) _______ > creamy dips
9) _______ > salt
7) fruit/veggie
8) salsa
9) spices
How to increase phytochemical content in diet:
10) add _____ products into meals
11) _____ grain breakfast cereals, bread, crackers, etc.
10) soy
11) whole
________- select foods from all food groups every day (fruit, vegetables, whole grains, low fat dairy, protein)
balance
_________- refers to either portion size (calories) or diet composition
moderation
________- obtaining all the essential nutrients in order to meet the body's needs plus some for storage.
adequacy
________ _______ has to do with the nutrient quality of food per calorie. Typically determined with respect to individual nutrients.
nutrient density
_______ nutrient density- many nutrients and few calories
high
_______ nutrient density- few nutrients and many calories. "junk food
low
T/F?
To an extent, foods with high nutrient density balance foods with low nutrient density in a diet.
true
________ _______- Caloric content of food per gram. Ensures that you receive enough, but not too many, calories to maintain a healthy body weight.
energy density
______ energy foods- nuts, fried foods, cookies
high
______ energy foods- promote satiety without high calorie count. Contain large amounts of water and fiber
low
T/F?
Foods with high fat content will have a lower energy density?
false
Energy density is an important component of _______ ________ control.
body weight
Your body's nutritional health is determined by considering the nutritional state of _________ ________ nutrient.
each needed
Your level of nutrition can be described as what three things?
desired nutrition
over nutrition
under nutrition
The amount of each nutrient needed to maintain a state of desirable nutrition is the basis for dietary _______ recommendations.
intake
________- intake of nutrients does not meet body's need, surplus is used and health declines. Can take years to develop clinical symptoms
under nutrition
Over nutrition- Few short term symptoms. If excess intake continues, nutrients may accumulate to _________ amounts.
toxic
Over nutrition:
- vitamin ___- can cause birth defects
- _________- leads to obesity, increased risk of cv disease, diabetes, stroke, some cancers.
vitamin A
calories
Who measures nutritional state?
physicians or dietician
What test is used to determine nutritional state?
ABCDE's
A_________- height, weight, body composition, circumferences.
anthropometric
B_________- enzymes or nutrient by-product in blood or urine
biochemical
C_________- appearance of skin, nails, loss of hair
clinical
D________- food intake
dietary
E_________- education, ability to purchase and prepare foods.
environment
What is the major limitation of determining nutritional health?
There may be a lot of time between development of nutritional deficiency and clinical evidence of a problem
Standards for nutrient needs based on ______ people and discovered through __________.
healthy
research
The scientific method steps are?
observation
hypothesis (must be testable)
experiment (epidemiological, case-control)
results (support or refute hypothesis)
Benefits of the scientific method? Independent of opinion and does what?
tests, criticizes, corrects, and improves self
___________ ____________ __________- umbrella term for dietary standards
dietary reference intakes (DRI's)
Name the DRI:
Nutrient intake amount sufficient to meet the needs of 97-98% of the individuals in a specific life stage.
RDA or recommended dietary allowance
T/F?
Intake slightly above or slightly below the RDA could be dangerous to your health.
False! it is completely ok
~ ___% or more above or below RDA for an extended period of time or ~__X or more of certain nutrients can result in deficiency or toxicity
70%
3X
Name the DRI:
Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA.
AI or adequate intake
AI are based on estimates of intakes that appear to maintain a defined _______ state in a specific life stage.
nutritional
Name the DRI:
Estimates energy (Kcal) intake needed to match the energy use of an average person in a specific life stage
EER or Estimated Energy Requirements
Name the DRI:
Maximum caloric intake level of a nutrient that is unlikely to cause averse health effects in almost all people in a specific life stage.
UI or tolerable upper intake limit
UI:
Problems arise when you use too many ______ foods or have excess doses of _______&_______.
fortified
vitamins and minerals
Name the DRI:
The nutrient standard used on the "nutrition facts" on food labels
DV or Daily Value
DV:
based on a ______ kcal diet and is set at or close to the highest ______ value or related nutrient standard.
2000
RDA
T/F?
DV have been set for vitamins, minerals, protein, and other dietary components.
true
Name the DRI:
Needs to be specific, taking into account age, gender, height, weight, and physical activity. Serves as a starting point for estimating calorie needs
EER
Name the DRI:
Allows intake comparisons from a specific food to desirable (or maximum) intakes.
DV
How were food choice recommendations displayed in 1992? 2011?
food pyramid
my plate
My plate is good for __________, but you need to make good choices for moderation.
adequacy
Dietary Guidelines 2015:
1) Follow a healthy ________ _______ across the lifespan.
eating pattern
Dietary Guidelines 2015:
2) Focus on variety, nutrient _______, and amount
density
Dietary Guidelines 2015:
3) Limit calories from added _________ and _________ fats, reduce ________ intake.
sugars
saturated
sodium
Dietary Guidelines 2015:
4) shift to healthier ______ and _____ choices
food and beverage
Dietary Guidelines 2015:
5) Supports healthy eating patterns for ________.
all
Dietary Guidelines 2015:
Oils that are high in which two things are a key recommendation?
monounsaturated fat
polyphenols
Dietary Guidelines 2015:
Limit added sugars to < ____% of daily calories
10
Dietary Guidelines 2015:
Limit sat and trans fats to < ____% of daily calories
10
Dietary Guidelines 2015:
Limit sodium to < ______ mg/day
2300
Which of these is not required on a food label:
A) Serving size
B) product name
C) manufacturer
D) total weight in oz/g
E) ingredients in ascending order by weight.
E; Descending order by weight
The _______ has approved the use of nutritional claims.
FDA
Good source = ____-____% DV for nutrient
10-19
Excellent source = ____% DV for nutrient
20+
Reduced fat = at least _____% less fat per serving than reference food.
25
Low fat = ____ g or less of fat per serving
3
Fat Free = < ____ g of fat per serving.
0.5