Chapter 2 - Planning A Healthy Diet

Front 1

Name the diet planning principles?

Back 1

Adequacy
Balance
energy Control
nutrient Dencity
Moderation
Variety

Front 2

Why was Adequacy a deity planning principle?

Back 2

It made sure that your diet is providing enough energy also that micronutrients meets the needs.

Front 3

Why was Balance a a deity planning principle?

Back 3

It provides a variety of foods the ensure adequacy.

Front 4

Why was Energy Control a deity planning principle?

Back 4

It shows a target in kCal to prevent weight loss or gain.

Front 5

Why was Nutrient Density a deity planning principle?

Back 5

It promotes adequacy and kcalorie control

Front 6

Why was Moderation a deity planning principle?

Back 6

It makes sure a person selects foods low in solid fats and added sugars, a practice that automatically improves nutrient density.

Front 7

Why was Variety a diety planning principle?

Back 7

It provides wide selection of foods within and among the major food groups. Also allows array of different nutrients.

Front 8

Name the four food groups in Canada's Food guide also provide examples.

Back 8

Fruits and Vegetables - Apples/ Broccoli
Grain Products - Whole grain/ enriched breads
Milk and Alternatives - Milk/yogurt/cheese
Meat and Alternatives - Bacon/fish/nuts

Front 9

Give me measuring portions and servings of Fruits and Vegetables.

Back 9

-Carbohydrates (fiber, vitamins, minerals)

Servings: males- 8-10, females- 7-8

Front 10

Give me measuring portions and servings of Grain products.

Back 10

- carbohydrates and fats (fiber vitamins and minerals)

Servings: males- 8 females- 6-7

Front 11

Give me measuring portions and servings of Milk and alternatives.

Back 11

- Protein and fats ( vitamins fiber)

Servings: males- 2 females- 2
(children-teens need more tho)

Front 12

Give me measuring portions and servings of Meat and alternatives.

Back 12

- Protein and fats

Servings: males- 3 females-2

Front 13

What is whole wheat?

Back 13

contain brands of fibers rich in minerals and vitamins

Front 14

What is multigrain?

Back 14

wheat plus something else.

Front 15

What is enriched wheat?

Back 15

white and refnied contain endosperm that is enrich with nutrients.

Front 16

What is 60% wheat?

Back 16

Contain 60% of the wheat plus something else

Front 17

Give me the cross section of the wheat from outer layer to inner layer.

Back 17

outer: husk, bran (fibers and nutrients), endosperm (starch and protein), germ (seed)

Front 18

What is the relationship between nutrient density and energy density?

Back 18

Nutrient density can be healthier, so as nutrient density amount increases the energy density amount decrease (or is lower compared to the nutrient density).

Front 19

Most servings are 1/2 cup but what aren't?

Back 19

Fruits and vegetables: raw Leafy (1 cup)

Milk and alternatives: Milk and soy beverages (1 cup), Yogurt ( 3/4 cup).

Meat and alternatives: Nuts (1/4), Beans and tofu (3/4).

Front 20

What is the amount of Estimated energy requirement per day.

Back 20

2000 kcalories/day

Front 21

In labels what is the value of a lot of servings or a little bit of servings?

Back 21

5% Little- middle- 15% A lot

Front 22

What statements is a key message in Canada's Food Guide?

Back 22

Have meat alternatives such as beans lentis fish and tofu often.

milk and water is the better beverage

unrefined food is better.

Front 23

Which type of fat is beneficial in Canada's Food Guide?

Back 23

Unstaturated fat.

Front 24

What type of supplement does Canada's Food Guide over the age of 50 to take?

Back 24

Vitamin D

Front 25

On any given list in exchange system of diet planning what does each portion of food provide the same amount of?

Back 25

Energy

Front 26

What are enriched grain products fortified with?

Back 26

iron, thiamin, riboflavin ,niacin, and folate.NOT fiber because it is presented in whole wheat (bran).