Understanding Nutrition - Chapter 2: Planning a Healthy Diet

A comprehensive set of flashcards covering key terms and concepts related to nutrition, meal planning, and dietary guidelines.

Adequacy

Enough calories and nutrients to support health.

Balance

Combination of foods for adequate nutrients and calories.

Energy Control

Calories consumed equals basic energy needs plus calories from activity.

Nutrient Density

Variety and amount of nutrients in relation to calorie content.

Moderation

Consumption of nutrient-dense foods most of the time.

Variety

Selection of foods from each food group and varying choices within groups.

USDA Food Patterns

Assigns foods to five major groups for healthy eating.

Dietary Guidelines for Americans

Set of recommendations for nutrition and health.

Chronic Condition Prevention

Better dietary intake might prevent conditions like Type 2 Diabetes.

Nutrition Facts Label

Provides key information about the nutrient content of food.

Serving Sizes

Reflect typical eating habits; sizes can differ among similar products.

Vitamin D

Nutrient added to the Nutrition Facts label due to its inadequacy in diets.

Potassium

Nutrient added to the Nutrition Facts label due to its inadequacy in diets.

Plant-Based Diets

Diets that primarily consist of plants and related products.

Energy Needs

Basic energy needs must be met through caloric intake.

Diet-Planning Principles

Guidelines to help individuals plan a healthy diet.

Healthy Weight

Achieved through calorie control and balanced nutrition.

Meal Planning

Applying principles to create balanced and nutrient-rich meals.

USDA Recommendations

Guidelines for daily food group intake based on caloric needs.

Chronic Diseases

Conditions like diabetes, hypertension, and heart disease influenced by diet.

Whole Foods

Less processed foods that are closer to their natural form.

Added Sugars

Sugars added during processing that should be limited according to DGA.

Cultural Preferences

Dietary choices can be influenced by cultural background.

Nutrient-Dense Foods

Foods that provide substantial nutrients for relatively low calories.

Plant Protein Sources

Sources like nuts, seeds, beans, and legumes that provide vital nutrients.

Sugars in Diet

Sugars that should be consumed in limited quantities.

Trans Fat

Unhealthy fats recommended to be reduced in the diet.

Food Groups

Categories of foods that share similar nutritional properties.

Serving Size Example - Fruit

1 cup raw or frozen fruit equals one serving.

Serving Size Example - Vegetables

1 cup raw or cooked vegetables equals one serving.

Serving Size Example - Grains

1 ounce of bread equals one serving.

Serving Size Example - Dairy

1 cup of milk or yogurt equals one serving.

Serving Size Example - Protein

1 ounce of meat equals one serving.

Fiber

A nutrient found in fruits and vegetables that aids digestion.

Calcium

An essential nutrient found in dairy and vegetables that is vital for bone health.

Vitamin A

A nutrient that supports vision and immune health found in fruits and vegetables.

Food Label Claims

Statements on food packaging regarding health benefits or nutritional content.

Chronic Condition

A long-lasting health issue that can be influenced by diet.

Health Benefits of Vegetarian Diets

Nutrition advantages from well-planned vegetarian and vegan diets.

Meal Plan Customization

Adjusting meal plans to fit individual dietary needs and preferences.

Nutritional Comparison

Analyzing nutritional value among different foods.

Moderation in Diet

Eating non-nutrient dense foods occasionally.

Pre-diabetes

A condition where an individual's blood sugar is higher than normal, but not high enough for a diabetes diagnosis.

Dietary Fiber

A type of carbohydrate that the body can't digest.

Health Goals

Specific targets related to nutrition that individuals strive to achieve.

Childhood Nutrition

Nutritional recommendations specifically designed for children.

Energy Balance

The relationship between calories consumed and calories burned.

Nutrition Education

Teaching individuals about healthy food choices and meal planning.

Food Preparation Skills

Ability to prepare meals from raw ingredients.

Health Needs

Health requirements that may dictate dietary choices.

Food Preferences

Individual likes and dislikes that influence food choices.

Nutrient Needs by Lifecycle

Different nutritional requirements for various life stages.

Consistent Physical Activity

Regular movement that is part of a healthy lifestyle.

Caloric Intake

The total number of calories consumed over a specific period.

Flexibility in Diet

Adjusting food choices according to preferences or conditions.

Reducing Sodium

Lowering salt intake as part of dietary guidelines.

Typical Eating Habits

Common patterns in how and what people eat.

Starbucks Menu Planning

Reviewing food choices for better nutritional decisions.

Nutrition Facts Panel

The detailed nutrition information found on food products.

Healthy Eating Patterns

Guidelines that help individuals build a balanced diet.

Saturated Fats

Fats that should be limited in dietary intake.

Portion Control

Managing serving sizes to maintain a balanced diet.

Accessibility of Food

Availability of different food types to individuals.

Diversity in Diet

Incorporating various foods into one’s meals.

Five Food Groups

Fruits, Vegetables, Grains, Protein, and Dairy.

Labels and Nutrition

Learning to read labels for healthier food choices.

Real Food Focus

Emphasis on whole and minimally processed foods.

Caloric Density

The number of calories in a given volume of food.

Plant-Based Health Benefits

Benefits linked to reduced risk of chronic diseases from plant-based diets.

Assessment of Dietary Goals

Evaluating how well diet meets health and nutrition standards.

Cultural Considerations

Taking into account an individual’s cultural background when planning diets.

Food Variety Example

Eating different fruits to gain various nutrients.

Healthy Meal Planning

Strategies to create meals that meet dietary guidelines.

Nutrient Needs During Pregnancy

Additional dietary needs for women during pregnancy.

Dietary Recommendations for Adults

Nutrition guidelines aimed at adult populations.

Nutrition Support for Children

Guidance tailored to meet the needs of children's diets.

Balanced Nutrition

Achieving adequate amounts of nutrients from various food sources.

Healthy Breakfast Options

Include fruits and whole grains to start the day well.

Hydration Awareness

Recognizing the importance of fluid intake in diets.

Food Processing Levels

How much food is altered from its original state.

Nutritional Goals

Targets set to meet specific health outcomes.

Whole Foods Benefits

Potential advantages of eating less processed foods.

Essential Nutrients

Nutrients the body cannot produce and must be obtained through diet.

Health Claims on Labels

Statements made about the potential health benefits of a food.

Food Pyramid

A visual representation of recommended food group proportions.

Vitamins and Minerals

Essential substances required for various bodily functions.

Eating Habits Improvement

Strategies to enhance dietary choices for better health.

Food Access Inequality

Differences in availability and access to nutritious foods.

Diet Analysis

Reviewing dietary intake to ensure it meets health standards.

Nutrition Workshops

Sessions that focus on educating individuals about healthy eating.

Nutrition Policy

Guidelines that govern nutritional guidelines and recommendations.

Physical Activity Recommendations

Suggestions regarding levels of activity for optimal health.

Chronic Disease Management

Strategies to prevent or control chronic health conditions through diet.

Food Substitutions

Alternatives to certain foods to enhance nutritional value.

Nutrition Tracking

Monitoring food intake to stay aligned with dietary goals.

Glycemic Control

Regulating blood sugar levels, often important for individuals with diabetes.

Nutritional Labeling Changes

Updates made to food labels for better consumer understanding.

Dietary Fiber Benefits

Advantages of consuming fiber, such as improved digestion.

Food Industry Standards

Rules and regulations governing food production and labeling.

Impact of Diet on Health

The relationship between food choices and overall health outcomes.