Nutrition Chap 2- Lec 2 Midterm 1

Front 1

A Healthful Diet-
profs version of a nutritious diet

Back 1

Adequate
–Moderate
–Balanced
–Varied

Front 2

What defines a nutritious diet?
- basically the same as the last question but

Back 2

a diet that provides the proper combination of energy and nutrients and is adequate, moderate, balanced and varied

Front 3

Nutrition Density:

Back 3

the relative amount of nutrients per amount of energy

- good for people with small appetites
- pop would be a poor choice, high calorie, no nutrient

Front 4

Moderation

Back 4

eating the right amounts of food to maintain a healthy weight and to optimize the bodies metabolic processes

Front 5

Balanced diet:

Back 5

a diet that contains the combinations of foods that provide the proper balance of nutrients

- need to eat from every group to get all nutrients you need

Front 6

Variety:

Back 6

eating many different foods each day

Front 7

The nutrition Facts Panel
what? and 2 things it shows

Back 7

Panelin standard format contains required nutrition information.

1. Serving size and servings per container
•
•Serving sizes can be used to plan appropriate amounts of food.
•Standardized serving sizes allow for comparisons among similar products.

2. List of nutrients
–Calories
–Fat (total; saturated and trans)
–Cholesterol
–Sodium
–Carbohydrate (total; fibre, sugars)
–Protein
–Vitamin A, vitamin C, calcium, iron

Front 8

What 4 things are required on labels of packeaged foods.

Back 8

1. Ingredient list:
decensding order by weight
2. Nutrition facts table:
3. Nutrient content claims
- claims about the amount of nutrient in food
4. Heath claims:
- link food to reduced risk of disease or condition

Front 9

Look at the values on the food table and compare men, women, different ages pg. 49

Back 9

Look at the values on the food table and compare men, women, different ages

Front 10

Know relative serving sizes
pg. 50

Back 10

Know relative serving sizes

Front 11

What kind of vegetables should you choose? how many of each per day

Back 11

Choose one dark green and one orange vegetable each day.
•Go for dark green vegetables, such as broccoli, romaine lettuce, and spinach.
•Go for orange vegetables, such as carrots, sweet potatoes, and winter squash.
–Choose vegetables and fruit prepared with little or no added fat, sugar, or salt.
•Enjoy vegetables steamed, baked, or stir-fried instead of deep-fried.
–Have vegetables and fruit more often than juice.

Front 12

What are some suggestions for grain products?

Back 12

- make half each day whole grains
- eat a variety
-

Front 13

What are some suggestions for milk and milk products?

Back 13

- drink skim, 1 or 2 % everyday
- have 500ml for adequate vitamin D

Front 14

What are some suggestions for meat products?

Back 14

- have meat alternative often
- eat 2 food guide servings of fish each week
-

Front 15

Name 2 diet plans that health canada promotes:

Back 15

5-10 a day
- high f and v intake linked to cancer prevention and reduced HD
DASH: developed in response to research into hypertension funded by the US

Front 16

What does eating out involve? 3 things and one shocking thing

Back 16

High-fat foods
–Large portion sizes
- expensive

1,. A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!