Module 2: Tools for Healthy Eating

Vocabulary flashcards covering key concepts from Module 2: DRIs, MyPlate, the Diet Guidelines for Americans, food labeling, and functional foods.

Balance

A principal of healthy eating emphasizing proportional intake from all food groups to maintain energy and nutrient balance.

Variety

A principle that involves consuming a wide range of foods to ensure a broad spectrum of nutrients.

Moderation

Choosing portions and foods in sensible amounts to avoid excess calories and nutrients.

Undernutrition

Not meeting nutrient needs.

Overnutrition

Excess nutrients and/or calories in the diet.

Malnourished

Long-term outcome of a diet that does not meet nutrient needs.

Dietary Reference Intakes (DRIs)

A set of nutrient reference values issued by the U.S. National Academies to plan and assess diets.

Estimated Average Requirement (EAR)

Average daily intake level estimated to meet the needs of 50% of individuals in a group; starting point for other DRIs.

Recommended Dietary Allowance (RDA)

Average daily intake level estimated to meet the needs of nearly all individuals (about 97–98%).

Adequate Intake (AI)

Used when EAR/RDA cannot be determined; a best estimate of nutrient intake to maintain health.

Tolerable Upper Intake Level (UL)

Highest average daily intake level likely to pose no harm; intakes above UL may risk toxicity.

Acceptable Macronutrient Distribution Range (AMDR)

Recommended percentage ranges of daily calories from carbohydrates (45–65%), fat (20–35%), and protein (10–35%).

Estimated Energy Requirement (EER)

Daily energy need to maintain healthy weight, accounting for age, sex, height, weight, and activity level.

Dietary Guidelines for Americans (DGAs)

Current nutrition and lifestyle advice set by USDA and HHS, updated every five years.

MyPlate

USDA food guidance system (launched 2011) showing five food groups to help build a healthy diet.

Oils (in MyPlate context)

Not a separate food group, but fats/oils are included in guidance to support healthy fat intake.

Vegetables (MyPlate group)

One of the five MyPlate groups; emphasizes vegetables as a major part of meals.

Fruits (MyPlate group)

One of the five MyPlate groups; emphasizes fruit choices as part of daily intake.

Grains (MyPlate group)

One of the five MyPlate groups; emphasizes mostly whole grains and limited refined grains.

Protein (MyPlate group)

One of the five MyPlate groups; includes meat, poultry, fish, eggs, beans, nuts, and seeds.

Dairy (MyPlate group)

One of the five MyPlate groups; includes fat-free or low-fat milk, yogurt, and cheese.

Nutrition Facts Panel

Label on packaged foods that lists serving size, calories, macronutrients, vitamins and minerals.

Serving Size

Standardized amount used on the Nutrition Facts panel to help compare foods.

Daily Values (DVs)

Percentages on the Nutrition Facts panel based on a 2,000-calorie diet; indicate if a nutrient is high or low.

Nutrient Content Claim

Label claim describing the level or amount of a nutrient in a product.

Health Claim

Label claim describing a relationship between a nutrient/food and a disease or health condition.

Structure/Function Claim

Label claim describing how a nutrient or dietary compound affects the structure or function of the body.

Functional Foods

Foods that have a positive effect on health beyond basic nutrition (e.g., phytochemicals, zoochemicals).

Zoochemicals

Compounds in animal foods that may benefit health (e.g., omega-3 fatty acids in fatty fish).

Nutrient Density

Foods that provide more nutrients per calorie; nutrients per bite rather than calories alone.

Energy Density

Calories per gram of food; high-energy-density foods have many calories in a small weight.

Portion vs Serving

Portion is the amount eaten in one sitting; serving size is a standardized amount used on labels.

Four overarching DGA recommendations

Follow a healthy eating pattern across life stages, customize to preferences/traditions/budget, focus on nutrient-dense foods, and limit added sugars, saturated fat, sodium, and alcohol.