Chapter 2: Guidelines for Healthy Eating and MyPlate

Vocabulary flashcards covering the key concepts from the Guidelines for Healthy Eating and MyPlate sections of the lecture notes.

Healthy diet

A diet that provides enough of all essential nutrients to help attain/maintain healthy body weight, promote overall health, and reduce risk of chronic disease.

Essential nutrients

Nutrients required for normal body function that must be supplied by the diet.

Variety

A hallmark of healthy eating: consuming a wide range of foods within and across food groups.

Balance

Appropriate proportions of foods and nutrients to meet daily needs.

Moderation

Consuming foods in appropriate portions to avoid excess calories.

Individually appropriate

Dietary patterns tailored to a person’s needs, preferences, and circumstances.

Dietary Guidelines for Americans (DGA)

Evidence-based dietary guidance updated every 5 years to promote health, reduce chronic disease risk, and meet nutrient needs.

Evidence-based advice

Guidance grounded in systematic research and scientific evidence.

Healthy U.S.-Style Eating Pattern

A recommended pattern based on typical American foods, nutrient-dense, and aligned with DASH.

DASH diet

Dietary Approaches to Stop Hypertension; a pattern emphasizing fruits, vegetables, and low saturated fat.

Mediterranean-Style Eating Pattern

Pattern higher in seafood and fruits, lower in dairy, with more protein; higher fruit intake and lower calcium/vitamin D due to less dairy.

Vegetarian Eating Pattern

Pattern that excludes meat/poultry/seafood; includes eggs, beans/peas/lentils, soy, nuts/seeds; higher legumes and soy; variable whole-grain intake.

Legumes

Beans, peas, lentils; key protein/vegetable sources in vegetarian patterns.

Phytonutrients

Non-nutrient compounds in fruits/vegetables with health benefits not typically provided by supplements.

Fortified foods

Foods enhanced with vitamins/minerals to help meet nutrient needs.

Supplements

Vitamins/minerals taken to meet nutrient needs when foods alone are insufficient.

Serving size

The amount that constitutes one serving used to guide portions.

MyPlate

Graphic representation of the DGA showing half plate fruits/vegetables, a quarter grains, a quarter protein, with dairy on the side.

MyPlate groups

Fruits, Vegetables, Grains, Protein, Dairy.

MyPlate.gov

Official site with resources, cup/ounce equivalents, and MyPlate tools.

Whole grains

Grains containing the intact kernel (bran, germ, and endosperm) that provide fiber and nutrients.

Refined grains

Grains with only the endosperm; bran and germ removed, resulting in fewer nutrients.

Dairy group

Dairy products that provide calcium (milk, yogurt, natural cheese; fortified soy alternatives); butter/cream are not included.

Protein foods

Animal and plant sources (meat, poultry, seafood, eggs, nuts, seeds, beans, peas, lentils); varied fat content and nutrient benefits.

Calcium

Mineral essential for bone health; found in dairy and fortified foods.

Fruits

Provide vitamins; calories mainly from natural sugars; fresh/crozen fruits are generally lower in calories than sugar-added alternatives.

Vegetables

Naturally low in calories and rich in vitamins/minerals; amounts vary by age, sex, and activity; include subgroups.

Grains (Grains group)

All foods made from wheat, rice, corn, barley, oats, or other grains; provide calories from starch and protein; include whole and refined forms.

MyPlate tools

Online resources to help implement MyPlate, including cup/ounce equivalents and meal planning ideas.