Podcast
Questions and Answers
What is the primary focus of the food-based dietary guidelines in Europe?
What is the primary focus of the food-based dietary guidelines in Europe?
Which level of the new healthy eating pyramid represents complementary aspects for a healthy diet?
Which level of the new healthy eating pyramid represents complementary aspects for a healthy diet?
What is the Mediterranean diet associated with?
What is the Mediterranean diet associated with?
What is the primary characteristic of the second level of the new healthy eating pyramid?
What is the primary characteristic of the second level of the new healthy eating pyramid?
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What is the primary focus of the third level of the new healthy eating pyramid?
What is the primary focus of the third level of the new healthy eating pyramid?
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What is the term used to describe the typical diet of the cultures of the Mediterranean Sea?
What is the term used to describe the typical diet of the cultures of the Mediterranean Sea?
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Which of the following is a characteristic of foods with high nutrient density?
Which of the following is a characteristic of foods with high nutrient density?
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What is the primary purpose of Food-Based Dietary Guidelines (FBDG)?
What is the primary purpose of Food-Based Dietary Guidelines (FBDG)?
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Which of the following organizations encourages the development of national food-based dietary recommendations?
Which of the following organizations encourages the development of national food-based dietary recommendations?
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What is a characteristic of Food-Based Dietary Guidelines (FBDG) in terms of food products?
What is a characteristic of Food-Based Dietary Guidelines (FBDG) in terms of food products?
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What is the main goal of Healthy People 2030 in the context of nutrition?
What is the main goal of Healthy People 2030 in the context of nutrition?
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What feature of Food-Based Dietary Guidelines (FBDG) allows for a quick understanding of nutritional recommendations?
What feature of Food-Based Dietary Guidelines (FBDG) allows for a quick understanding of nutritional recommendations?
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What is a key consideration for Food-Based Dietary Guidelines (FBDG) in terms of nutrient intake levels?
What is a key consideration for Food-Based Dietary Guidelines (FBDG) in terms of nutrient intake levels?
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What is the primary function of carbohydrates in a balanced diet?
What is the primary function of carbohydrates in a balanced diet?
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According to the Spanish Codex Alimentarius, what are food substances or products?
According to the Spanish Codex Alimentarius, what are food substances or products?
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What is the term for physiologically active substances present in plant foods that may provide health benefits but are not considered essential nutrients?
What is the term for physiologically active substances present in plant foods that may provide health benefits but are not considered essential nutrients?
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What is the benefit of a balanced diet?
What is the benefit of a balanced diet?
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What is the classification of food based on its origin?
What is the classification of food based on its origin?
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What is the term for food that is consumed raw, with no human alteration?
What is the term for food that is consumed raw, with no human alteration?
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What is the goal of dietary guidelines?
What is the goal of dietary guidelines?
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What is the Mediterranean diet?
What is the Mediterranean diet?
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Oils are fats that are liquid at room ______ that come from many different plants and from fish.
Oils are fats that are liquid at room ______ that come from many different plants and from fish.
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Most oils are high in ______ or polyunsaturated fats, and low in saturated fats.
Most oils are high in ______ or polyunsaturated fats, and low in saturated fats.
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Oils from PLANT SOURCES do NOT contain any ______!
Oils from PLANT SOURCES do NOT contain any ______!
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The nutritional value of the diet depends on the total mixture of the ______ and their nutrients.
The nutritional value of the diet depends on the total mixture of the ______ and their nutrients.
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Eating a varied and ______ diet is the best guarantee of nutritional balance.
Eating a varied and ______ diet is the best guarantee of nutritional balance.
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Adding fat or sugar to ______ increases the calorie content, making these foods more energy-dense.
Adding fat or sugar to ______ increases the calorie content, making these foods more energy-dense.
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The three main ______ in a balanced diet are carbohydrates, proteins, and fats.
The three main ______ in a balanced diet are carbohydrates, proteins, and fats.
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Food provides ______ functions, including physiological, psychological, and social functions.
Food provides ______ functions, including physiological, psychological, and social functions.
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The ______ of nutrients: interactions with other components of the diet.
The ______ of nutrients: interactions with other components of the diet.
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Principles of diet planning: o Adequate, o Balanced, o ______, o Variety.
Principles of diet planning: o Adequate, o Balanced, o ______, o Variety.
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A ______ diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
A ______ diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
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According to the International Agency for Research on Cancer (IARC), foods that are consumed raw, with no human alteration, are classified as ______ foods.
According to the International Agency for Research on Cancer (IARC), foods that are consumed raw, with no human alteration, are classified as ______ foods.
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Phytochemicals are physiologically active substances present in ______ foods that may provide health benefits.
Phytochemicals are physiologically active substances present in ______ foods that may provide health benefits.
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Water is one of the essential ______ in a balanced diet.
Water is one of the essential ______ in a balanced diet.
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Carbohydrates, proteins, and fats are sources of ______ in a balanced diet.
Carbohydrates, proteins, and fats are sources of ______ in a balanced diet.
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Food components can be classified into ______ and non-nutritive components.
Food components can be classified into ______ and non-nutritive components.
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Energy dense foods are generally _______________ and high in fats.
Energy dense foods are generally _______________ and high in fats.
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Nuts are an example of an _______________ dense food.
Nuts are an example of an _______________ dense food.
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To calculate energy density, you divide the number of calories by the weight of the food in _______________.
To calculate energy density, you divide the number of calories by the weight of the food in _______________.
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Fruits and vegetables are examples of _______________ energy dense foods.
Fruits and vegetables are examples of _______________ energy dense foods.
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Nutrient density depends on the amount of specific nutrients the food contains per _______________.
Nutrient density depends on the amount of specific nutrients the food contains per _______________.
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Nutrient-dense foods provide the highest amount of nutrients for the least amount of _______________.
Nutrient-dense foods provide the highest amount of nutrients for the least amount of _______________.
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The dietary recommendation for calcium intake for a teenage girl is _______________ mg.
The dietary recommendation for calcium intake for a teenage girl is _______________ mg.
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The energy density of whole milk is _______________ kcal/g.
The energy density of whole milk is _______________ kcal/g.
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Food´s calorie content is measured per gram of _______ weight of food.
Food´s calorie content is measured per gram of _______ weight of food.
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Energy dense foods are generally dry and high in _______.
Energy dense foods are generally dry and high in _______.
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To calculate energy density, you divide the number of _______ by the weight of the food in grams.
To calculate energy density, you divide the number of _______ by the weight of the food in grams.
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Nutrient density depends on the amount of specific nutrients the food contains per _______ grams.
Nutrient density depends on the amount of specific nutrients the food contains per _______ grams.
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The dietary recommendation for vitamin C intake for a teenage girl is _______ mg.
The dietary recommendation for vitamin C intake for a teenage girl is _______ mg.
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Nutrient-dense foods provide the highest amount of nutrients for the least amount of _______.
Nutrient-dense foods provide the highest amount of nutrients for the least amount of _______.
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Energy density is measured in _______ per gram.
Energy density is measured in _______ per gram.
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Low-energy-dense foods are generally rich in _______ and/or fibre.
Low-energy-dense foods are generally rich in _______ and/or fibre.
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Macronutrients include ______, proteins, and fats.
Macronutrients include ______, proteins, and fats.
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Food components can be classified into ______ and non-nutritive components.
Food components can be classified into ______ and non-nutritive components.
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According to the International Agency for Research on Cancer (IARC), foods that are consumed raw, with no human alteration, are classified as ______ foods.
According to the International Agency for Research on Cancer (IARC), foods that are consumed raw, with no human alteration, are classified as ______ foods.
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Phytochemicals are physiologically active substances present in ______ foods that may provide health benefits.
Phytochemicals are physiologically active substances present in ______ foods that may provide health benefits.
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Energy density is calculated by dividing the number of calories by the weight of the food in ______.
Energy density is calculated by dividing the number of calories by the weight of the food in ______.
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Nutrient-dense foods provide the highest amount of nutrients for the least amount of ______.
Nutrient-dense foods provide the highest amount of nutrients for the least amount of ______.
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A ______ diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
A ______ diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
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Food provides ______ functions, including physiological, psychological, and social functions.
Food provides ______ functions, including physiological, psychological, and social functions.
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Oils are fats that are liquid at room ______ that come from many different plants and from fish.
Oils are fats that are liquid at room ______ that come from many different plants and from fish.
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Most oils are high in ______ or polyunsaturated fats, and low in saturated fats.
Most oils are high in ______ or polyunsaturated fats, and low in saturated fats.
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The nutritional value of the diet depends on the total mixture of the ______ and their nutrients.
The nutritional value of the diet depends on the total mixture of the ______ and their nutrients.
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Eating a varied and ______ diet is the best guarantee of nutritional balance.
Eating a varied and ______ diet is the best guarantee of nutritional balance.
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The bioavailability of nutrients involves ______ with other components of the diet.
The bioavailability of nutrients involves ______ with other components of the diet.
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Adding fat or sugar to ______ increases the calorie content, making these foods more energy-dense.
Adding fat or sugar to ______ increases the calorie content, making these foods more energy-dense.
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Nutrient density depends on the amount of specific nutrients the food contains per ______.
Nutrient density depends on the amount of specific nutrients the food contains per ______.
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Nutrient-dense foods provide the highest amount of nutrients for the least amount of ______.
Nutrient-dense foods provide the highest amount of nutrients for the least amount of ______.
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Energy dense foods are generally low in fats and high in water content.
Energy dense foods are generally low in fats and high in water content.
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To calculate energy density, you divide the number of grams by the weight of the food in calories.
To calculate energy density, you divide the number of grams by the weight of the food in calories.
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Nutrient density depends on the amount of specific nutrients the food contains per serving.
Nutrient density depends on the amount of specific nutrients the food contains per serving.
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Fruits and vegetables are examples of high energy dense foods.
Fruits and vegetables are examples of high energy dense foods.
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The dietary recommendation for vitamin C intake for a teenage girl is 70 mg.
The dietary recommendation for vitamin C intake for a teenage girl is 70 mg.
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The energy density of orange is 4.7 kcal/g.
The energy density of orange is 4.7 kcal/g.
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Nuts are an example of low energy dense foods.
Nuts are an example of low energy dense foods.
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Food´s calorie content is measured per kilogram of food weight.
Food´s calorie content is measured per kilogram of food weight.
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Carbohydrates, proteins, and fats are sources of vitamins and minerals in a balanced diet.
Carbohydrates, proteins, and fats are sources of vitamins and minerals in a balanced diet.
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Phytochemicals are considered essential nutrients in the diet.
Phytochemicals are considered essential nutrients in the diet.
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Non-processed foods are considered highly energy-dense.
Non-processed foods are considered highly energy-dense.
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The nutritional value of the diet depends on the total mixture of the food groups and their nutrients.
The nutritional value of the diet depends on the total mixture of the food groups and their nutrients.
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Energy density is calculated by dividing the number of calories by the weight of the food in kilograms.
Energy density is calculated by dividing the number of calories by the weight of the food in kilograms.
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Food components can be classified into nutritive and non-nutritive components.
Food components can be classified into nutritive and non-nutritive components.
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Water is a source of energy in a balanced diet.
Water is a source of energy in a balanced diet.
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A balanced diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
A balanced diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health.
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Oils from plant sources do contain cholesterol.
Oils from plant sources do contain cholesterol.
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The intrinsic factors of food determine the nutritional value after ingestion.
The intrinsic factors of food determine the nutritional value after ingestion.
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The energy density of a food is calculated by dividing the number of calories by the volume of the food in milliliters.
The energy density of a food is calculated by dividing the number of calories by the volume of the food in milliliters.
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Food high in sodium, solid and trans fats, and/or added sugars are considered nutrient-dense foods.
Food high in sodium, solid and trans fats, and/or added sugars are considered nutrient-dense foods.
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A varied and extreme diet is the best guarantee of nutritional balance.
A varied and extreme diet is the best guarantee of nutritional balance.
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Phytates and oxalates in plants increase the absorption of minerals like calcium or iron.
Phytates and oxalates in plants increase the absorption of minerals like calcium or iron.
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Bioavailability of nutrients only depends on the composition and physical-chemical properties of the food.
Bioavailability of nutrients only depends on the composition and physical-chemical properties of the food.
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Principles of diet planning include inadequacy, imbalance, and monotony.
Principles of diet planning include inadequacy, imbalance, and monotony.
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What is the primary function of proteins in a balanced diet?
What is the primary function of proteins in a balanced diet?
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Which of the following substances is NOT considered a micronutrient?
Which of the following substances is NOT considered a micronutrient?
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What is the term for food that has been intentionally altered through processing or preservation?
What is the term for food that has been intentionally altered through processing or preservation?
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What is the principle of diet planning that ensures a varied and adequate intake of nutrients?
What is the principle of diet planning that ensures a varied and adequate intake of nutrients?
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How is energy density typically calculated?
How is energy density typically calculated?
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What is the primary difference between nutrient-dense and energy-dense foods?
What is the primary difference between nutrient-dense and energy-dense foods?
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What is the term for the process by which the body absorbs nutrients from food?
What is the term for the process by which the body absorbs nutrients from food?
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Which of the following macronutrients is NOT typically classified as an energy source?
Which of the following macronutrients is NOT typically classified as an energy source?
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What is the primary characteristic of energy-dense foods?
What is the primary characteristic of energy-dense foods?
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What is the unit of measurement for energy density?
What is the unit of measurement for energy density?
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How is nutrient density calculated?
How is nutrient density calculated?
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What is the primary goal of nutrient-dense foods?
What is the primary goal of nutrient-dense foods?
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What is the recommended daily intake of calcium for a teenage girl?
What is the recommended daily intake of calcium for a teenage girl?
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What is the energy density of whole milk?
What is the energy density of whole milk?
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How is energy density calculated?
How is energy density calculated?
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What is the primary characteristic of low-energy-dense foods?
What is the primary characteristic of low-energy-dense foods?
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What determines the nutritional value of foods before ingestion?
What determines the nutritional value of foods before ingestion?
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What affects the absorption of minerals like calcium or iron in plants?
What affects the absorption of minerals like calcium or iron in plants?
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What is the result of adding fat or sugar to foods?
What is the result of adding fat or sugar to foods?
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What is the goal of diet planning?
What is the goal of diet planning?
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What is essential for energy density calculation?
What is essential for energy density calculation?
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What determines nutrient density?
What determines nutrient density?
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What is a characteristic of foods with high nutrient density?
What is a characteristic of foods with high nutrient density?
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What should a varied diet provide?
What should a varied diet provide?
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Study Notes
Food-Based Dietary Guidelines
- Food-Based Dietary Guidelines (FBDG) are informative and educative documents that contain recommendations to achieve nutritional objectives.
- FBDG adapt scientific knowledge about nutritional requirements and recommendations to an easily understandable language.
- They use graphic representations to allow for quick understanding and should be appropriate for country-specific nutrient intake levels, availability of food products, and culturally acceptable.
Examples of Food-Based Dietary Guidelines
- The WHO and FAO encourage the development of national food-based dietary recommendations within the specific context of the Sustainable Development Goals.
- Examples of food-based dietary guidelines can be found in Europe, such as in Belgium, Denmark, Germany, and Ireland.
The New Healthy Eating Pyramid (SENC 2019)
- The pyramid consists of three levels:
- First level: Complementary aspects for a healthy diet.
- Second level: Foods for daily consumption and in variable proportions.
- Third level: Foods for optional, occasional, and moderate consumption.
The Mediterranean Diet (MD)
- The Mediterranean diet is a typical diet of the cultures of the Mediterranean Sea.
- It is associated with a reduction in the risk of cardiovascular disease.
Food
- Food is defined as substances or products that are likely to be habitual and ideally used for normal human nutrition.
- A balanced diet provides all the necessary nutrients in correct proportion or adequate amounts to promote and preserve health.
Functions of Food
- Physiological functions: Source of energy, structural functions, regulatory and protecting functions.
- Psychological functions: Satisfy emotional needs, provide security and satiety.
- Social functions: Social acceptance, symbol of social life, and religious meaning.
Food Components
- Nutritive components: Carbohydrates, proteins, fats, water, vitamins, and minerals.
- Non-nutritive components:
- Naturally present in foods, especially in plants (aromas, pigments, toxins, etc.).
- Phytochemicals are physiologically active substances present in plant foods that may provide health benefits.
- Added to food: Intentionally (additives) or unintentionally (contaminants).
Food Classification
- Origin: Animal or plant food.
- Processing: Non-processed foods are consumed raw, while processed foods are altered from their natural state.
Energy Density
- Energy dense foods: nuts, cookies, fried foods, and snacks (generally dry and high in fats)
- Low-energy-dense foods: fruits, vegetables, and foods that incorporate water during cooking (generally rich in water and/or fiber)
- Energy density calculation: Energy density (Kcal/g) = Total energy (Kcal) / Total weight (g)
Nutrient Density
- Nutrient density depends on the amount of specific nutrients per 100g, 100kcal, or per serving relative to dietary recommendations
- Nutrient-dense foods provide the highest amount of nutrients for the least amount of energy (or calories)
- Recommendations for a healthy diet include consuming a variety of nutrient-dense foods among the basic food groups
Nutritional Objectives and Dietary Guidelines
- Nutritional objectives: dietary quantitative nutrient recommendations aimed at reducing the risk of chronic diseases and improving health
- Part of nutritional strategies and policies of countries
- Expressed as average daily intake or as a percentage of energy consumed
- Include recommendations on the number of servings of food groups, physical exercise, and breastfeeding
Oils Group
- Oils are fats that are liquid at room temperature and come from plants and fish
- Oils have a high energy content, essential fatty acids, and lipid-soluble vitamins
- Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats
- Oils from plant sources do not contain cholesterol
Unhealthy Foods and Drinks
- Foods high in sodium, solid and trans fats, and/or added sugars: cookies, pastries, donuts, ice cream, cheese, pizza, sausages, hot dogs, and bacon
- Beverages: soft, energy, sports, and fruit drinks with added sugars
Nutritional Value of Food
- The nutritional value of a diet depends on the total mixture of foods and their nutrients
- Factors that determine the nutritional value of foods:
- Intrinsic factors: composition and physical-chemical properties of food
- Extrinsic factors: temperature, humidity, or light conditions during transport, storage, and processing
- Bioavailability of nutrients: interactions with other components of the diet and individual pathophysiological conditions
Principles of Diet Planning
- Adequate: provides all necessary nutrients
- Balanced: provides nutrients in correct proportions
- Moderation: limits intake of energy and nutrients
- Variety: includes a range of foods from different groups
Food
- Substances or products that are likely to be used for normal human nutrition (Spanish Codex Alimentarius)
- A balanced diet provides all necessary nutrients in correct proportions or adequate amounts to promote and preserve health
- Functions of food:
- Physiological: source of energy; structural functions; regulatory and protecting functions
- Psychological: satisfies emotional needs; security and satiety
- Social: social acceptance; symbol of social life; religious meaning
Food Components
- Nutritive: nutrients
- Macronutrients: carbohydrates, proteins, fats, water, and vitamins and minerals
- Micronutrients: vitamins and minerals
- Non-nutritive:
- Naturally present in foods: phytochemicals, aromas, pigments, toxins, etc.
- Added to food: intentionally (additives) or unintentionally (contaminants)
Food Classification
- A. Origin: animal or plant food
- B. Processing: according to the International Agency for Research on Cancer (IARC)
- Non-processed: consumed raw (e.g., fruits, vegetables)
- Processed: cooking, smoking, pickling, or other methods
Energy Density
- Energy dense foods: nuts, cookies, fried foods, and snacks (generally dry and high in fats)
- Low-energy-dense foods: fruits, vegetables, and foods that incorporate water during cooking (generally rich in water and/or fiber)
- Energy density calculation: Energy density (Kcal/g) = Total energy (Kcal) / Total weight (g)
Nutrient Density
- Nutrient density depends on the amount of specific nutrients per 100g, 100kcal, or per serving relative to dietary recommendations
- Nutrient-dense foods provide the highest amount of nutrients for the least amount of energy (or calories)
- Recommendations for a healthy diet include consuming a variety of nutrient-dense foods among the basic food groups
Nutritional Objectives and Dietary Guidelines
- Nutritional objectives: dietary quantitative nutrient recommendations aimed at reducing the risk of chronic diseases and improving health
- Part of nutritional strategies and policies of countries
- Expressed as average daily intake or as a percentage of energy consumed
- Include recommendations on the number of servings of food groups, physical exercise, and breastfeeding
Oils Group
- Oils are fats that are liquid at room temperature and come from plants and fish
- Oils have a high energy content, essential fatty acids, and lipid-soluble vitamins
- Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats
- Oils from plant sources do not contain cholesterol
Unhealthy Foods and Drinks
- Foods high in sodium, solid and trans fats, and/or added sugars: cookies, pastries, donuts, ice cream, cheese, pizza, sausages, hot dogs, and bacon
- Beverages: soft, energy, sports, and fruit drinks with added sugars
Nutritional Value of Food
- The nutritional value of a diet depends on the total mixture of foods and their nutrients
- Factors that determine the nutritional value of foods:
- Intrinsic factors: composition and physical-chemical properties of food
- Extrinsic factors: temperature, humidity, or light conditions during transport, storage, and processing
- Bioavailability of nutrients: interactions with other components of the diet and individual pathophysiological conditions
Principles of Diet Planning
- Adequate: provides all necessary nutrients
- Balanced: provides nutrients in correct proportions
- Moderation: limits intake of energy and nutrients
- Variety: includes a range of foods from different groups
Food
- Substances or products that are likely to be used for normal human nutrition (Spanish Codex Alimentarius)
- A balanced diet provides all necessary nutrients in correct proportions or adequate amounts to promote and preserve health
- Functions of food:
- Physiological: source of energy; structural functions; regulatory and protecting functions
- Psychological: satisfies emotional needs; security and satiety
- Social: social acceptance; symbol of social life; religious meaning
Food Components
- Nutritive: nutrients
- Macronutrients: carbohydrates, proteins, fats, water, and vitamins and minerals
- Micronutrients: vitamins and minerals
- Non-nutritive:
- Naturally present in foods: phytochemicals, aromas, pigments, toxins, etc.
- Added to food: intentionally (additives) or unintentionally (contaminants)
Food Classification
- A. Origin: animal or plant food
- B. Processing: according to the International Agency for Research on Cancer (IARC)
- Non-processed: consumed raw (e.g., fruits, vegetables)
- Processed: cooking, smoking, pickling, or other methods
Energy Density
- Energy dense foods: nuts, cookies, fried foods, and snacks (generally dry and high in fats)
- Low-energy-dense foods: fruits, vegetables, and foods that incorporate water during cooking (generally rich in water and/or fiber)
- Energy density calculation: Energy density (Kcal/g) = Total energy (Kcal) / Total weight (g)
Nutrient Density
- Nutrient density depends on the amount of specific nutrients per 100g, 100kcal, or per serving relative to dietary recommendations
- Nutrient-dense foods provide the highest amount of nutrients for the least amount of energy (or calories)
- Recommendations for a healthy diet include consuming a variety of nutrient-dense foods among the basic food groups
Nutritional Objectives and Dietary Guidelines
- Nutritional objectives: dietary quantitative nutrient recommendations aimed at reducing the risk of chronic diseases and improving health
- Part of nutritional strategies and policies of countries
- Expressed as average daily intake or as a percentage of energy consumed
- Include recommendations on the number of servings of food groups, physical exercise, and breastfeeding
Oils Group
- Oils are fats that are liquid at room temperature and come from plants and fish
- Oils have a high energy content, essential fatty acids, and lipid-soluble vitamins
- Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats
- Oils from plant sources do not contain cholesterol
Unhealthy Foods and Drinks
- Foods high in sodium, solid and trans fats, and/or added sugars: cookies, pastries, donuts, ice cream, cheese, pizza, sausages, hot dogs, and bacon
- Beverages: soft, energy, sports, and fruit drinks with added sugars
Nutritional Value of Food
- The nutritional value of a diet depends on the total mixture of foods and their nutrients
- Factors that determine the nutritional value of foods:
- Intrinsic factors: composition and physical-chemical properties of food
- Extrinsic factors: temperature, humidity, or light conditions during transport, storage, and processing
- Bioavailability of nutrients: interactions with other components of the diet and individual pathophysiological conditions
Principles of Diet Planning
- Adequate: provides all necessary nutrients
- Balanced: provides nutrients in correct proportions
- Moderation: limits intake of energy and nutrients
- Variety: includes a range of foods from different groups
Food
- Substances or products that are likely to be used for normal human nutrition (Spanish Codex Alimentarius)
- A balanced diet provides all necessary nutrients in correct proportions or adequate amounts to promote and preserve health
- Functions of food:
- Physiological: source of energy; structural functions; regulatory and protecting functions
- Psychological: satisfies emotional needs; security and satiety
- Social: social acceptance; symbol of social life; religious meaning
Food Components
- Nutritive: nutrients
- Macronutrients: carbohydrates, proteins, fats, water, and vitamins and minerals
- Micronutrients: vitamins and minerals
- Non-nutritive:
- Naturally present in foods: phytochemicals, aromas, pigments, toxins, etc.
- Added to food: intentionally (additives) or unintentionally (contaminants)
Food Classification
- A. Origin: animal or plant food
- B. Processing: according to the International Agency for Research on Cancer (IARC)
- Non-processed: consumed raw (e.g., fruits, vegetables)
- Processed: cooking, smoking, pickling, or other methods
Energy Density
- Energy dense foods: nuts, cookies, fried foods, and snacks (generally dry and high in fats)
- Low-energy-dense foods: fruits, vegetables, and foods that incorporate water during cooking (generally rich in water and/or fiber)
- Energy density calculation: Energy density (Kcal/g) = Total energy (Kcal) / Total weight (g)
Nutrient Density
- Nutrient density depends on the amount of specific nutrients per 100g, 100kcal, or per serving relative to dietary recommendations
- Nutrient-dense foods provide the highest amount of nutrients for the least amount of energy (or calories)
- Recommendations for a healthy diet include consuming a variety of nutrient-dense foods among the basic food groups
Nutritional Objectives and Dietary Guidelines
- Nutritional objectives: dietary quantitative nutrient recommendations aimed at reducing the risk of chronic diseases and improving health
- Part of nutritional strategies and policies of countries
- Expressed as average daily intake or as a percentage of energy consumed
- Include recommendations on the number of servings of food groups, physical exercise, and breastfeeding
Oils Group
- Oils are fats that are liquid at room temperature and come from plants and fish
- Oils have a high energy content, essential fatty acids, and lipid-soluble vitamins
- Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats
- Oils from plant sources do not contain cholesterol
Unhealthy Foods and Drinks
- Foods high in sodium, solid and trans fats, and/or added sugars: cookies, pastries, donuts, ice cream, cheese, pizza, sausages, hot dogs, and bacon
- Beverages: soft, energy, sports, and fruit drinks with added sugars
Nutritional Value of Food
- The nutritional value of a diet depends on the total mixture of foods and their nutrients
- Factors that determine the nutritional value of foods:
- Intrinsic factors: composition and physical-chemical properties of food
- Extrinsic factors: temperature, humidity, or light conditions during transport, storage, and processing
- Bioavailability of nutrients: interactions with other components of the diet and individual pathophysiological conditions
Principles of Diet Planning
- Adequate: provides all necessary nutrients
- Balanced: provides nutrients in correct proportions
- Moderation: limits intake of energy and nutrients
- Variety: includes a range of foods from different groups
Food
- Substances or products that are likely to be used for normal human nutrition (Spanish Codex Alimentarius)
- A balanced diet provides all necessary nutrients in correct proportions or adequate amounts to promote and preserve health
- Functions of food:
- Physiological: source of energy; structural functions; regulatory and protecting functions
- Psychological: satisfies emotional needs; security and satiety
- Social: social acceptance; symbol of social life; religious meaning
Food Components
- Nutritive: nutrients
- Macronutrients: carbohydrates, proteins, fats, water, and vitamins and minerals
- Micronutrients: vitamins and minerals
- Non-nutritive:
- Naturally present in foods: phytochemicals, aromas, pigments, toxins, etc.
- Added to food: intentionally (additives) or unintentionally (contaminants)
Food Classification
- A. Origin: animal or plant food
- B. Processing: according to the International Agency for Research on Cancer (IARC)
- Non-processed: consumed raw (e.g., fruits, vegetables)
- Processed: cooking, smoking, pickling, or other methods
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Description
Quiz about food-based dietary guidelines in Europe, covering countries like Belgium, Denmark, Germany, and Ireland. Test your knowledge on healthy eating habits and guidelines.
