Chapter 2 Designing a healthful diet
Chapter 2 Designing a healthful diet NUTR 244 004
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This 3 page Class Notes was uploaded by Dinha on Friday September 4, 2015. The Class Notes belongs to NUTR 244 004 at University of New Mexico taught by in Summer 2015. Since its upload, it has received 49 views. For similar materials see Human Nutrition in Nutrition and Food Sciences at University of New Mexico.
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Date Created: 09/04/15
Chapter 2 Human Nutrition Designing a Healthful Diet Healthful diet a diet that provides the proper combination of energy and nutrients and is adequate moderate balanced and varied gtModeration refers to eating any foods in moderate amounts not too much and not too little gtA balanced diet is one that contains the combinations of foods that provide the proper pro portions of nutrients gtVariety refers to eating many different foods from the different food groups on a regular basis Adequate diet a diet that provides enough of the energy nutrients and fiber to maintain a person s health A healthful diet provides adequate nutrients and energy and it includes sweets fats and salty foods in moderate amounts only A healthful diet includes an appropriate balance of nutrients and a Wide variety of foods FOOD LABELS it is really important to read and understand food labels Five components must be included in food labels a statement of identity the net contents of the package ingredient list the name and address of the food manufacturer packer or distributor and nutrition information gtNutriti0n Facts Panel the label on a food package that contains the nutrition information required by the FDA We can use the information on this panel to learn more about an individual food and you can also use the panel to compare one food with another 1Serving size and servings per container describes the serving size in a common household measure eg cup a metric measure eg grams and how many servings are contained in the package 2Calories and calories from fat per serving describes the total number of calories and the total amount of calories that come from fat per one serving of that food 3 List of nutrients describes various nutrients that are found in this food 4Percent daily values DVs tells you how much a serving of food contributes to your overall intake of nutrients listed on the label 5Footnote or lower part of panel tells you that the DVs are based on a 2000 calorie diet and that your needs may be higher or lower based on your caloric needs The ability to read and interpret food labels is important for planning and maintaining a healthful diet Food labels must list the identity of the food the net contents of the package the contact information for the food manufacturer or distributor the ingredients in the food and a Nutrition Facts Panel The Nutrition Facts Panel provides specific information about calories macronutrients and selected vitamins and minerals Food labels may also contain claims related to nutrients health and structure function Dietary Guidelines for Americans emphasize healthful food choices and physical activity behaviors The guidelines include achieving a healthful weight being physically active each day eating whole grain foods fruits and vegetables daily eating foods low in saturated and trans fat and cholesterol and moderate in total fat moderating sugar intake eating less salt eating more potassium rich foods keeping foods safe to eatand drinking alcohol in moderation if at all NUTRIENT DENSITY are foods that give the highest amount of nutrients for the least amount of energy or calories QUALITY CALORIES get more nutrient bang per calories MY PLATE It is the visual representation of the USDA Food Patterns and is intended to help Americans eat in moderation eat a variety of foods consume the right proportion of each recommended food group personalize their eating plan increase their physical activity and set goals for gradually improving their food choices and lifestyle Phytochemicals chemicals found in plants phyto is from the Greek word for plant such as pigments and other substances that may reduce our risk for diseases such as cancer and heart disease Discretionary calories a term used in the USDA Food Guide that represents the extra amount of energy you can consume after you have met all of your essential needs by consuming the most nutrient dense foods that are low fat or fat free and that have no added sugars My plate recommendations Food to increase Make half your plate vegetables and fruit Variety of Veggies 25 C veggiesday 15 C fruitday limit juice Make at least half of your grains Whole 3 oz of Whole grainsd Switch to fat free or 1 milk 3 C calcium rich foods day Food to decrease Sodium Fat saturated fat Drink water instead of sugarsweetened beverages Alcohol ZIP CODE TO HEALTH 75210
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