Nutrional Science Chapter 2

Adequacy

sufficient energy (AMDR) and adequate nutrients for healthy people (DRIs)

Balance

Enough, but not too much, of different food types

kcalorie (energy) control

Energy in = energy out, High nutrient density foods

Nutrient density

The most nutrients for the least food energy (calories)

Moderation

Food selections Ex. Low in solid fats and added sugars

Variety

Among and within food groups (Benefits of a varied diet)

Evidence-based advice aims

• Attain and maintain a healthy weight
• Reduce risk of chronic disease
• Promote overall health

bran

around the kernel of grain is rich in nutrients and fiber 2st layer

endosperm

contains starch and proteins 3th layer

germ

the seed that grows into a wheat plant, rich in vitamins and minerals to support new life. 4nd layer

husk(chaff)

the inedible part of a grain 1st layer

refined flour

finely grounded endosperm that is usually enriched whith nutrients and bleached for whiteness; sometimes called white flour

wheat flour

any flour made from the endosperm of the wheat kernel

whole wheat flour

any flour made from the entire wheat kernel

USDA (Five major food groups)

1) Fruits
2) Vegetables
3) Grains (whole is best)
4) Protein foods (lean is best)
5) Milk and milk products (low fat is best)

Legumes

Subgroup of both vegetable group and protein group (Pea and bean family)

Discretionary kcalories

Difference between kcalories needed to supply nutrients and those to maintain weight (Usually added sugars and fats)

Fruits, vegetables, and milk measured in

cups

Grains and protein foods measured in

ounces

Reasons for food label use

Must include contents weight, ingredient list, manufacturer information (address)

Required information

• Total food energy (kcal) and food energy from fat (kcal)
• Total fat (g)
• Saturated fat, trans fat, and cholesterol
• Sodium (mg)
• Total carbohydrate, dietary fiber, and sugars (g)
• Protein (g)
• Vitamin D, calcium, iron
• Vitamins A and C (old labels)

Lacto-ovo-vegetarian diet

Includes milk, milk products, and eggs

Lactovegetarian diet

Includes milk and milk products, but excludes eggs

Vegan diet

Excludes all animal-derived foods; also called pure vegetarian, strict vegetarian, or total vegetarian

Macrobiotic diet

A philosophical eating pattern based on mostly plant foods such as whole grains, legumes, and vegetables, with small amounts of fish, fruits, nuts, and seeds.

Poorly planned vegetarian diets typically lack

iron, zinc, calcium, vitamin B12, and vitamin D