Understanding Nutrition - Ch. 2

Front 1

6 diet planning principles

Back 1

1. adequacy

2. balance

3. kcalorie control

4. nutrient density

5. moderation

6. variety

Front 2

Dietary Guidelines for Americans

Back 2

translate the nutrient recommendations of the DRIinto food recommendations.

Front 3

DA for salt

Back 3

2300 milligrams

Front 4

DA for cholesterol

Back 4

300 milligrams

Front 5

USDA Food Patterns

Back 5

1. fruits

2. vegetables

3. grains

4. proteins

5. milk & milk products

6. unsaturated oils

Front 6

2000 calories/day diet

Back 6

1. fruits 2 cups

2. vegetables 2.5 cups

3. grains 6 oz (slices of bread)

4. proteins 5.5 oz

5. milk & milk products 3 cups

6. unsaturated oils 6 teaspoons

Front 7

B vitamin folate

Back 7

dark green, leafy vegetables

Front 8

Vitamin A (beta-carotene)

Back 8

orange and red vegetables

Front 9

discretionary calories

Back 9

The difference between the kcalories needed to supplynutrients and those needed to maintain weight

Front 10

5 to 15%

Back 10

of daily calorie intake can accommodate empty calories (sugars and solid fats)

Front 11

Exchange Lists

Back 11

1. foods organized by similar composition of carbs, fats & proteins

2. sorts food by energy nutrient content vs. USDA food patterns which sorts by vitamin/mineral composition.

Front 12

refined grains

Back 12

bran, germ,and husk are removed, leaving only the endosperm.

Front 13

whole grain

Back 13

removes outer husk and keeps everything else

Front 14

leanest cuts of steak

Back 14

1. loins and rounds

2. select over primes/choice

http://www.mensfitness.com/nutrition/what-to-eat/the-leanest-and-fattiest-cuts-of-steak

Front 15

4 ounces of raw meat

Back 15

1. equal to 3 ounces cooked

2. equal to 1 serving

3. size of a deck of cards

Front 16

nutrition facts panel

Back 16

1. must provide serving size

2. serving size is standardized for many items like ice cream, pasta, etc.

3. packages with 2-4 servings must present 2 columns (per serving/package)

Front 17

4 nutrients of concern are required to be on label

Back 17

1. Vitamin D

2. Calcium

3. Iron

4. Potassium

Front 18

Daily Values

Back 18

1. based on 2000 calorie diet

2. 30% for fat = 65 grams

3. 10% from saturated fats = 20 grams

3. 60% for carbs = 300 grams

4. fiber = 14g/1000 calorie