Ch. 2 - Dietary Patterns & Healthy Eating

Nutrition Exam 1

What is the recommended alcohol intake for women?

No more than 1 standard drink per day

What is the recommended alcohol intake for men?

No more than 2 standard drinks per day

What counts as one standard alcoholic drink?

12oz beer (5% alcohol)

5oz wine (12% alcohol)

1.5oz distilled spirits (40% alcohol)

Which groups of people should avoid alcohol completely?

Pregnant women

People under age 21

Individuals taking medications that interact with alcohol

People with liver disease

Individuals recovering from alcohol use disorder

Anyone planning to drive or operate machinery

What are the health risks of excessive alcohol consumption?

Liver disease

High blood pressure

Certain cancers

Heart disease

Weakened immune system

Accidents and injuries

Nutrient deficiencies

What is a healthy vegetarian diet?

A diet that emphasizes plant-based foods while providing all essential nutrients through careful food choices

What foods are emphasized in a healthy vegetarian diet?

Fruits

Vegetables

Whole grains

Beans and legumes

Nuts

Seeds

Soy products

Which nutrients should vegetarians pay special attention to?

Protein

Vitamin B!@

Iron

Zinc

Calcium

Vitamin D

Omega-3 fatty acids

Iodine

What are good plant sources of protein?

Beans

Lentils

Chickpeas

Tofu

Tempeh

Edamame

Quinoa

Nuts and seeds

Why is vitamin B12 a concern for strict vegetarians and vegans?

Vitamin B12 is found naturally almost exclusively in animal foods, so vegans usually need fortified foods or supplements

What does DASH stand for?

Dietary Approaches to Stop Hypertension

What is the main goal of the DASH diet?

To lower blood pressure and reduce the risk of heart disease

What foods are emphasized on the DASH diet?

Fruits

Vegetables

Whole grains

Low-fat dairy

Lean meats

Fish

Poultry

Beans

Nuts

What foods are limited on the DASH diet?

Sodium

Saturated Fat

Fatty meats

Sweets

Sugary beverages

Highly processed foods

Why does reducing sodium help lower blood pressure?

Sodium causes the body to retain water, increasing blood volume and blood pressure

What is MyPlate?

A USDA nutrition guide that helps people build balanced meals using the five food groups

How should a MyPlate meal be divided?

½ plate: Fruits and vegetables

¼ plate: Grains (preferably whole grains)

¼ plate: Protein

Side: Dairy of fortified soy alternative

Why should at least half of your grains be whole grains?

Whole grains contain more fiber, vitamins, minerals, and other nutrients than refined grains

Give examples of whole grains?

Brown rice

Oatmeal

Whole wheat bread

Whole wheat pasta

Quinoa

Barley

What are examples of lean protein foods?

Chicken

Turkey

Fish

Beans

Lentils

Eggs

Tofu

What is one of the biggest messages of MyPlate?

Make half of your plate fruits and vegetables at every meal

Why is MyPlate considered an improvement over the Food Pyramid?

It is simpler, easier to understand, and visually demonstrates proper meal proportions