Major Food Groups and Nutrition
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Questions and Answers

What are the primary macronutrients found in grains?

Carbohydrate (starch) and protein

What is a serving size of a grain food equivalent to?

1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal such as oatmeal

Why do dietary guides recommend choosing whole grains over refined grains?

Because they naturally contain more fiber and other various nutrients

What are some examples of grain products?

<p>Pasta, noodles, and flour tortillas</p> Signup and view all the answers

What are the main ingredients of grains?

<p>Wheat, rice, and oats</p> Signup and view all the answers

Why is corn sometimes classified as a vegetable?

<p>Because it is often used as a vegetable in meals</p> Signup and view all the answers

What is the purpose of dietary guides?

<p>To provide recommendations concerning amounts of foods from each group that should be eaten daily</p> Signup and view all the answers

What are the major food groups usually classified into?

<p>Grains, dairy products, fruits, vegetables, and protein-rich foods</p> Signup and view all the answers

What are whole grains according to the FDA?

<p>The intact, ground, cracked, or flaked seeds of cereal grains such as wheat, buckwheat, oats, corn, rice, wild rice, rye, and barley.</p> Signup and view all the answers

What is the difference between enrichment and fortification of grains?

<p>Enrichment replaces some of the nutrients lost during processing, whereas fortification adds any nutrient to food to boost its nutrient content.</p> Signup and view all the answers

Why are dairy products good sources of several vitamins and minerals?

<p>Because they are fortified with vitamins A and D, and are good sources of protein, phosphorus, and riboflavin.</p> Signup and view all the answers

What is the fat content of low-fat milk compared to whole milk?

<p>Low-fat milk contains 1% fat by weight, whereas whole milk is about 3.25% fat by weight.</p> Signup and view all the answers

What is the protein content of dairy products?

<p>Dairy products, especially yogurt and hard cheeses, are excellent sources of protein, calcium, phosphorus, and riboflavin.</p> Signup and view all the answers

What are some examples of protein-rich foods?

<p>Beef, pork, lamb, fish, shellfish, poultry, beans, eggs, nuts, and seeds.</p> Signup and view all the answers

How much iron and zinc are absorbed by the body from animal foods compared to plant foods?

<p>The body absorbs minerals, such as iron and zinc, more easily from animal foods than from plants.</p> Signup and view all the answers

What are some protein-rich foods that can substitute for meat?

<p>Dry beans and peas, eggs, tofu, nuts, and seeds.</p> Signup and view all the answers

What are some examples of fruits?

<p>Fresh, dried, frozen, sauced, and canned fruit, as well as 100% fruit juice.</p> Signup and view all the answers

Why are fruits and vegetables important for a healthy diet?

<p>They provide essential vitamins, minerals, and antioxidants necessary for growth, maintenance, and overall health.</p> Signup and view all the answers

What is one serving of food from the fruit group equal to?

<p>1 cup of fruit or fruit juice, or ½ cup of dried fruit</p> Signup and view all the answers

Why are whole or cut-up fruits considered healthier options than juices?

<p>Because they contain more dietary fiber</p> Signup and view all the answers

What are some ways vegetables can be consumed?

<p>Fresh, cooked, canned, frozen, and dried/dehydrated</p> Signup and view all the answers

Why is it important to choose a variety of foods from each food group?

<p>Because the nutritional content of foods within each group often varies widely</p> Signup and view all the answers

What types of fats are classified as 'healthy' fats?

<p>Fats from peanuts, walnuts, sunflower seeds, olives, avocados, and some types of fish</p> Signup and view all the answers

What are solid fats, and what is their association with cardiovascular disease?

<p>Solid fats, such as beef fat, butter, stick margarine, and shortening, are associated with an increased risk of cardiovascular disease (CVD)</p> Signup and view all the answers

What do sugary foods and beverages typically supply?

<p>Energy but few or no micronutrients</p> Signup and view all the answers

Why is processing necessary for raw foods?

<p>To extend their 'shelf life' and prevent spoilage</p> Signup and view all the answers

What is an example of a minimally processed food?

<p>Canned carrots</p> Signup and view all the answers

What is the main difference between fresh carrots and frozen or canned carrots?

<p>Their shelf life and preservation methods</p> Signup and view all the answers

What is the primary purpose of additives in ultra-processed foods?

<p>to extend shelf life and enhance flavor, texture, color, nutritive value, and ease of preparation</p> Signup and view all the answers

What is a characteristic of an ultra-processed food like the frozen carrot cake shown in Figure 3.5b?

<p>it requires no preparation other than thawing</p> Signup and view all the answers

Why are nutrition experts concerned about diets that include high amounts of ultra-processed foods?

<p>due to the potential long-term negative health effects, including weight gain and obesity</p> Signup and view all the answers

How can consumers determine whether a food is minimally processed or ultra-processed?

<p>by reading the ingredients' list on the package label</p> Signup and view all the answers

What is a key difference between minimally processed and ultra-processed foods?

<p>the presence of numerous additives not readily available when people prepare foods at home</p> Signup and view all the answers

What is a notable feature of the ingredients' list of the commercially prepared carrot cake shown in Figure 3.5b?

<p>sugar is the cake's first ingredient</p> Signup and view all the answers

Why do consumers need to be aware of the level of processing in the foods they eat?

<p>to make informed decisions about their diet and potential health risks</p> Signup and view all the answers

What is the current status of the FDA's definitions for categorizing processed foods, according to their level of processing?

<p>there are no standard definitions as of July 2020</p> Signup and view all the answers

Study Notes

Major Food Groups

  • There are five major food groups: grains, dairy products, fruits, vegetables, and protein-rich foods
  • Each group provides key nutrients and has specific serving sizes
  • Dietary guides recommend choosing whole grains, minimally processed foods, and a variety of foods from each group

Grains

  • Include products made from wheat, rice, and oats
  • Examples: pasta, noodles, flour tortillas, bread, cereal
  • Serving size: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal
  • Whole grains contain more fiber and nutrients than refined grains
  • Refined grain products can be enriched or fortified with vitamins and minerals

Dairy Products

  • Include milk and products made from milk that retain calcium content
  • Examples: yogurt, hard cheeses, milk-based desserts (e.g. ice cream, pudding)
  • Serving size: 1 cup of milk or equivalent (e.g. 1 cup of plain, low-fat yogurt or frozen yogurt)
  • Dairy products are excellent sources of protein, phosphorus, and riboflavin
  • Choose fat-free or low-fat milk and dairy products

Protein-Rich Foods

  • Include beef, pork, lamb, fish, shellfish, poultry, beans, eggs, nuts, and seeds
  • Serving size: 1 ounce of meat, poultry, or fish; ¼ cup cooked dry beans or dry peas; 1 egg; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds
  • Protein-rich foods are good sources of micronutrients, especially iron, zinc, and B vitamins

Fruits

  • Include fresh, dried, frozen, sauced, and canned fruit, as well as 100% fruit juice
  • Serving size: 1 cup of fruit or fruit juice, or ½ cup of dried fruit
  • Fruits are low in fat and good sources of phytochemicals and micronutrients, especially potassium and vitamins C and folate
  • Choose whole or cut-up fruits instead of juices

Vegetables

  • Include fresh, cooked, canned, frozen, and dried/dehydrated vegetables, and 100% vegetable juice
  • Serving size: 1 cup of raw or cooked vegetables, 1 cup vegetable juice, or 2 cups of uncooked leafy greens
  • Vegetables are good sources of micronutrients, fiber, and phytochemicals
  • Choose a variety of vegetables, including dark green, orange and red, starchy, and "other" categories

Other Foods

  • Oils include canola, corn, and olive oils, as well as other fats that are liquid at room temperature
  • Sugary foods ("sweets") include candy, regular soft drinks, jelly, and other foods with high amounts of added sugar
  • Choose "healthy" fats, such as nuts, seeds, and avocados, instead of saturated fats

Levels of Food Processing

  • Raw foods can undergo different levels of processing, including refinement, before being eaten
  • Minimally processed foods contain few refined ingredients and are closer to their natural state
  • Ultra-processed foods contain numerous additives and are often high in sugar, salt, and unhealthy fats
  • Nutrition experts are concerned about the negative health effects of eating diets high in ultra-processed foods

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Identify and distinguish between major food groups, and understand the importance of minimally processed foods in a healthy diet.

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