Chapter 2: Personal and Community Nutrition

it important to have…

adequacy(sufficient adequate energy), balance(enough but not too much), and calorie control

high nutrient density foods deliver..

the maximum amount of beneficial nutrients for the least amount of food energy

moderation

eat things occasionally, consider solid fats and added sugars

variety

• choose foods among food groups to improve nutritional adequacy

true/false: as u get older, the less amount of calories u need

true

how to figure out our own needs as a healthy person w/ no medical conditions

• weight/2.2=weight in kilogramns

• If your BMI is normal (18.5-24.9), typically 25-30 kcal/kg

• Protein needs .8-1 g/kg

• Fluid needs to be 1ml/kcal or 25-30 ml-kg

• If overweight or underweight, can use ideal body weight

what are the 5 major food groups?

Fruits, vegetables, grains, protein foods, milk

what are fruits, vegetables, and milk measured in?

cups

what are grains and protein foods measured in?

ounces

what is the most over-consumed food group?

proteins

what percent of grains should come from whole grains?

50%

currently, whole grains account for what percent of grains consumed?

10%

brain

located inside what plant where nutrients and fiber are stored

endosperm

contains starch and proteins

germ

the seed that grows into a wheat plant (rich and vitamins and minerals)

the outer husk or chaff

the invisible part of the grain

purpose of food labels

to compare different food items to each other

why are places required to have food labeling (especially on front of packaging)

so people are aware of what their eating

labels go in ascending/descending order

descending

food descriptors and what they mean

1) free

• contains only a tiny or insignificant amount of fat, cholesterol, sodium, sugar, and/or calories (e.g., fat-free)

2) low

• “low” in fat, saturated fat, cholesterol, sodium, and/or calories; can be eaten fairly often without exceeding dietary guidelines

3) lean

• contains less than 10g or fat, 4 g of saturated fat, and 95 mg of cholesterol per serving (not as lean as low)

4) extra lean

• contains less than 5g of fat, 2 g of saturated fat, and 95 mg of cholesterol per serving (although extra lean is leaner than lean, it is still not as lean as low)