basic Nutrition 1 2nd Lesson

What are the two general types of fundamental tools used in nutrition to evaluate food intake?

Fundamental tools are categorized into:
a. Qualitative tools
b. Quantitative tools

According to the slides, what are the five criteria for a well-planned diet?

A diet is well-planned if:
1. It has enough essential nutrients
2. It is balanced regarding food types
3. Energy value matches energy spent
4. It is moderate in unwanted dietary constituents
5. It offers an array of selections

Define Adequacy as an element of a healthy diet.

Adequacy means the chosen foods provide enough of each important nutrient, fiber, and energy to maintain health.

Define Proportionality/Balance in the context of a healthy diet.

It suggests that any food can be part of a healthy diet as long as the overall intake throughout the day or week provides enough of all needed nutrients.

What is Calorie Control?

Providing the specific amount of calories a person needs to sustain an appropriate weight.

In nutrition, what is Moderation?

The principle of having enough but not in excess of what is needed.

Define Variety as a dietary element.

Variety involves selecting foods from different food groups rather than eating the same foods every day.

What is the definition of Nutrient Density?

Selecting foods that deliver the most nutrients for the least amount of food energy (calories).

What are the two primary uses of Dietary Guides?

1. Planning nutritious diets for individuals and population groups.
   2. Qualitative and quantitative assessment of the nutritional adequacy of a diet.

Name the four types of Food Guides mentioned in the document.

1. Your Guide to Good Nutrition (YGGN)
   2. Plate Model
   3. Food Wheel
   4. Food Pyramid Guide

Under the YGGN, what are Energy Foods?

Foods high in carbohydrates and fats, such as rice, starchy foods, and fat-rich foods.

Under the YGGN, what are Body-building Foods?

Foods rich in protein and minerals.

Under the YGGN, what are Regulating Foods?

Foods rich in vitamins, minerals, fiber, and water, such as fruits and vegetables.

How is a Dinner Plate used as a food guide?

It is used as a graphical representation of a pie chart to show proportions of vegetables, grain products, and meat alternatives.

According to the Plate Model, what items should be served on the sides?

Fruit, low-fat milk or yogurt, or grains like bread and rolls.

What is Pinggang Pinoy?

A food guide using a food plate model to show the recommended proportion of food groups (Go, Grow, and Glow) in every meal.

In the Pinggang Pinoy for adults (19-59y), what do Go, Grow, and Glow represent?

Go: Energy Giving (e.g., rice/grains)
Grow: Body Building (e.g., fish/meat)
Glow: Body Regulating (e.g., fruits and vegetables)

What is the recommended daily water intake for an adult Male according to the FNRI sample meal plan?

10 or more glasses of water throughout the day.

What is the recommended daily water intake for an adult Female according to the FNRI sample meal plan?

8 or more glasses of water throughout the day.

What does a Food Guide Pyramid teach?

It teaches the principle of eating a variety of foods every day and the need for moderation in some groups while emphasizing others.

What is the recommended daily intake of Rice, Rice Products, Corn, Root Crops, Bread, or Noodles for Filipinos aged 13–19?

6–8 servings

How many glasses of Water/Beverages are recommended daily for Filipinos aged 20–39?

8 glasses

What is the recommended daily intake of Vegetables for pregnant women according to the Filipino Food Pyramid?

3–4 servings

What is the primary goal of the Nutritional Guidelines for Filipinos (NGF) by FNRI-DOST?

To provide primary recommendations about proper diet and wholesome dietary practices to promote good health for individuals and families.

What is NGF Guideline #2 regarding infants?

Breastfeed infants exclusively from birth up to six months, then give appropriate complementary foods while continuing breastfeeding for two years and beyond.

What is the purpose of consuming Milk and Calcium-rich foods daily according to the NGF?

For healthy bones and teeth.

What dietary items should be limited to prevent cardiovascular diseases according to NGF Guideline #8?

Salty, fried, fatty, and sugar-rich foods.

What are the 10 Kumainments?

The Filipino version (popularized campaign) of the 10 Nutritional Guidelines for Filipinos.

Define Nutrient Requirement.

The minimum amount of energy and nutrients needed to maintain good health under specific conditions like age, weight, and physical activity.

Define Nutrient Allowance.

The minimum amount of energy and nutrients plus a margin of safety to allow for individual differences and fluctuations in health.

What is the Recommended Dietary Allowance (RDA)?

The average daily amount of a nutrient considered enough to meet the known nutrient needs of practically all (97-98%) healthy people.

What is Adequate Intake (AI)?

A value used as a guide when no RDA exists; it is the average amount of nutrient that appears to sustain a desired indicator of health.

What is the Tolerable Upper Intake Level (UL)?

The highest amount of a nutrient that appears safe for regular consumption, beyond which there is an increased risk of adverse effects.

What does RENI stand for and when was it established?

Recommended Energy and Nutrient Intakes, established in 2002 (as a revision of the RDA).

What is PDRI and what does it comprise?

Philippine Dietary Reference Intakes; it is a collective term comprising reference values for energy and nutrient levels of intake.

Define Estimated Average Requirement (EAR).

A daily nutrient intake level that meets the median or average requirement of healthy individuals in a particular life stage and sex group.

In the 2015 PDRI Summary Tables, what is the Vitamin C recommendation for Adult males (19-29y)?

70 mg

In the 2015 PDRI Summary Tables, what is the Vitamin A recommendation for Adult females (19-29y)?

600 \( \mu g \text{RE} \)

What is the Recommended Energy/Nutrient Intake (REI/RNI)?

The level of intake considered adequate for the maintenance of health and well-being of healthy persons in the population.

Define the Food Exchange List (FEL).

A list of common foods grouped in terms of equivalent amounts of carbohydrates (CHOs), proteins (CHONs), fats, and calories.

In the Food Exchange List, what does "Exchange" mean?

A food item may be replaced or substituted with another food item in the same list because they provide approximately the same energy and macronutrients.

Provide the Food Exchange example involving Pandesal and Rice.

1 cup noodles/pasta = 1 \( \frac{1}{2} \) pcs. Pandesal = \( \frac{1}{2} \) cup rice (cooked, packed).

Name three uses of the Food Exchange List (FEL).

1. Meal planning
   2. Diet instruction
   3. Estimating energy & macronutrients (normal & therapeutic diets)
   4. Teaching tool (basic nutrition/caloric density)
   5. Reference for household measures to grams.

What is a Food Composition Table (FCT)?

A dietary tool containing numerical values indicating the total amount of constituents in food (maximum available to the body, not necessarily the amount absorbed).

What are Food Labels?

The primary means of communication between the producer/manufacturer and the consumer regarding a product's contents and nutritional value.

List four pieces of Mandatory Information required on food labels.

1. Name of product
   2. Name and address of manufacturer/packer/distributor
   3. Place of origin
   4. Preparation instructions
   5. Weight or quantity
   6. Storage instructions

What are Open-date Markings on food labels?

Dates such as "Consume before," "Use before," "Expiration date," or "Best use by."

How are items arranged in the Ingredient List?

They are arranged in descending order (by weight).

Why must additives be included in the ingredient list?

Because they are valuable to people who suffer adverse reactions to specific product ingredients.

What does Serving Size reflect on a food label?

The amount that people customarily consume, expressed in common household measures.

On a Nutrition Facts panel, what % Daily Value is considered Low?

5% or less

On a Nutrition Facts panel, what % Daily Value is considered High?

20% or more

What is Nutrient Density expressed as a ratio?

A measure of the nutrients provided by a food in relation to its calories or energy content.

What is the formula for the Index of Nutrient Quality (INQ)?

[ \text{INQ} = \frac{\text{Percent RDA of nutrient}}{\text{Percent energy requirement}} ]

According to the document, when is a food considered "nutritious" based on the INQ?

If it has an INQ of 1 or more for at least four nutrients, OR an INQ of 2 for at least two nutrients.