Nutrition Ch 2

Nutrient-dense food

A food that provides a large amount of nutrients for relatively few calories

Examples of nutrient-dense foods

Strawberries, asparagus, romaine lettuce, vegetables, and some fruits and grains

Empty calories

Calories from solid fats and/or added sugars that provide few or no nutrients

Examples of foods with empty calories

Soda, chocolate cake, and candy bars

Energy balance

The relationship between calories consumed and calories expended

Energy balance and weight maintenance

Calories consumed equal calories expended

Negative energy balance

Calories expended exceed calories consumed, which can cause weight loss over time

Positive energy balance

Calories consumed exceed calories expended, which can cause weight gain over time

Factors affecting body weight

Energy balance, macronutrient composition, genetics, metabolism, physiology, behavior, culture, economics, and social factors

BMI formula

Body weight in kilograms divided by height in meters squared

Healthy BMI range listed in the lecture notes

Approximately 18.5–25

Limitation of BMI

BMI does not directly account for body composition, fat distribution, ethnicity, or age

Apple-shaped fat pattern

Fat concentrated around the abdominal area and associated in the notes with greater chronic-disease risk

Pear-shaped fat pattern

Fat distributed more around the hips and lower body

Adequate diet

Provides enough energy, nutrients, fiber, vitamins, and minerals to support health

Moderate diet

Contains appropriate amounts of food for maintaining health

Balanced diet

Contains the right combination of foods to provide an appropriate balance of nutrients

Varied diet

Includes many different types of foods instead of depending on only a few foods

Characteristics of a healthful diet

Adequacy, moderation, balance, and variety

Ingredient list

Lists ingredients in order according to how much of each ingredient is present

Nutrition Facts panel

Provides nutrition information required by the FDA

Serving size

The amount of food listed on the Nutrition Facts label for comparison and nutrition planning

Why standardized serving sizes are useful

They allow consumers to compare similar products

New Nutrition Facts label serving sizes

Serving sizes are based more closely on what people typically consume rather than what they should consume

Added sugars

Sugars added to a food during processing or preparation

Added sugars on the Nutrition Facts label

Added sugars are specifically listed on the newer Nutrition Facts label

Nutrient dense vs. empty calories

Nutrient-dense foods provide many nutrients for relatively few calories, while empty-calorie foods provide calories with few nutrients

Harvard Healthy Eating Pyramid

A model designed to provide guidance for planning a healthful diet

Healthy Eating Plate

A dietary model that provides guidance for planning balanced meals