Nutrition Chapter 2 Flashcards

Questions and Answers

What are the three recommended lifestyle patterns for maintaining a healthy diet?

Control how much you eat, observe what you eat, stay physically active.

Why is variety important in a healthy diet?

To eat a mix and ensure sufficient nutrients.

Phytochemicals can reduce what health issues?

Cancer and cardiovascular disease.

What are functional foods?

Foods that provide health benefits beyond traditional nutrients. Signup and view all the answers

What does proportionality mean in nutrition?

Eating more nutrient-dense foods and less of foods high in certain fats, sugars, and salt. Signup and view all the answers

What is nutrient density?

A characteristic used to determine the nutritional quality of food. Signup and view all the answers

What are empty calorie foods?

Foods that are high in sugar and/or fat but provide few other nutrients. Signup and view all the answers

What does moderation mean in a healthy diet?

Paying attention to portion sizes and planning to avoid overconsumption. Signup and view all the answers

What is energy density?

A measurement that describes the calorie content of food. Signup and view all the answers

Give an example of high energy dense food.

Nuts, cookies, or fried foods. Signup and view all the answers

Give an example of low energy dense food.

Fruits, vegetables, or oatmeal. Signup and view all the answers

What are examples of very low energy dense foods?

Lettuce, tomatoes, strawberries, broccoli, salsa, grapefruit, or melon. Signup and view all the answers

What are examples of low energy dense foods?

Whole milk, oatmeal, broiled fish, bananas, fat-free yogurt. Signup and view all the answers

What are examples of medium energy dense foods?

Eggs, ham, pumpkin pie, bagels, raisins, or rice cakes. Signup and view all the answers

What are examples of high energy dense foods?

Bacon, tortilla chips, potato chips, peanut butter, or mayonnaise. Signup and view all the answers

What are the Dietary Guidelines?

Guidelines that help develop public nutrition policies aimed at balancing nutrient needs and reducing disease risk. Signup and view all the answers

What are the five foundational guidelines of the 2015-2020 Dietary Guidelines?

<ol> <li>Follow a healthy eating pattern across the lifespan. 2. Focus on variety, nutrient density, and amount. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. 4. Shift to healthier food and beverage choices. 5. Support healthy eating patterns for all.</li> </ol> Signup and view all the answers

What leads to weight gain?

Consuming too many calories without increasing physical activity. Signup and view all the answers

What are the physical activity recommendations for adults?

At least 150 minutes per week of moderate-intensity physical activity. Signup and view all the answers

What are examples of empty calorie foods?

Cakes, cookies, pastries, soft drinks, energy drinks, cheese, pizza, ice cream, and processed meats. Signup and view all the answers

What are examples of protein sources?

Protein, vitamins such as vitamin B-6, and minerals such as iron and zinc. Signup and view all the answers

Study Notes

Recommended Lifestyle Patterns

Control portion sizes, observe dietary choices, and engage in regular physical activity.
Emphasize variety, proportion, and moderation in food selection.

Importance of Variety

Eating a diverse range of foods ensures sufficient nutrient intake.
Incorporate five major food groups: grains, fruits, proteins, vegetables, and dairy.

Role of Phytochemicals

Phytochemicals have the potential to reduce the risk of cancer and cardiovascular diseases.

Understanding Functional Foods

Functional foods provide additional health benefits beyond traditional nutrients.
Example: Tomatoes contain lycopene, classifying them as functional foods.

Proportionality in Diet

Balance nutrient-dense foods (fruits, vegetables, whole grains) with limited intake of foods high in fats, sugars, and salt.

Nutrient Density Defined

Nutrient density reflects the nutritional value of food in relation to its calorie content.
High nutrient density indicates more vitamins and minerals per calorie.

Empty Calorie Foods

These foods are high in fat and/or sugar but low in essential nutrients.

Concept of Moderation

Moderation involves being mindful of portion sizes and planning meals to avoid excessive intake of certain nutrients.
Focus on reducing consumption of animal fats, added sugars, salt, and alcohol.

Energy Density Explained

Energy density refers to the calorie content of food relative to its weight.
High energy-density foods are calorie-rich with low physical weight.

Examples of Energy Density

High energy dense: nuts, cookies, fried foods.
Low energy dense: fruits, vegetables, oatmeal (lots of water content).

Energy Density Categories

Very low energy dense foods (less than 0.6 kcal/gram): lettuce, tomatoes, strawberries, broccoli, salsa, grapefruit, melon.
Low energy dense foods (0.6 - 1.5 kcal/gram): whole milk, oatmeal, broiled fish, bananas, fat-free yogurt.
Medium energy dense foods: eggs, ham, pumpkin pie, bagels, raisins, rice cakes.
High energy dense foods: bacon, tortilla chips, potato chips, peanut butter, mayonnaise.

Dietary Guidelines Overview

Designed to guide government and health professionals; not intended for public use.
Translate nutrition science into food-based recommendations to meet nutrient needs and reduce chronic disease risk.

Foundational Guidelines of 2015-2020 Dietary Guidelines

Maintain a healthy eating pattern throughout life.
Prioritize variety, nutrient density, and proper amounts.
Limit added sugars, saturated fats, and sodium.
Make healthier food and beverage choices.
Support healthy eating patterns for all demographic groups.

Weight Gain Causes

Excess calorie intake without corresponding physical activity leads to weight gain.

Physical Activity Recommendations

Adults should aim for at least 150 minutes of moderate-intensity activity weekly.
Children should engage in 60 minutes of physical activity daily, including cardio and muscle-strengthening exercises.

Examples of Empty Calorie Foods

Major sources include cakes, cookies, pastries, soft drinks, energy drinks, cheese, pizza, ice cream, and processed meats.

Protein and Nutrients

Important sources of protein include vitamins (like B-6) and minerals (such as iron and zinc).

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Description

Test your knowledge on the essential concepts from Nutrition Chapter 2. This quiz covers recommended lifestyle patterns, the importance of variety in diet, and the role of phytochemicals. Prepare to enhance your understanding of healthy eating practices.