FON241-Chapter 2

Sufficient energy and nutrients to meet the needs of healthy people

Enough but not too much of each type of food-save space for all nutrients

Balance intake with expenditure

Most nutrients for the least amount of energy (Kcals)

Consuming enough but not too much
Choose nutrient dense foods most of the time save empty-kcalorie foods for once in a while

Select foods from each food group AND from within each food group

Groups food by nutrient content

Specifies how much to eat from each group

Adequacy
Balance
Energy (Kcals) Control
Nutrient Density
Moderation
Variety

Groups food by carbs, fat and protein instead of by vitamins and minerals

Originally designed for diabetics

Dairy=2-3 servings
Meat=5-7 oz
Vegetables=3-5 servings
Fruits=2-4 servings
Grains=6-11 Servings

1 oz grain=1 serving

4oz bagel=4 servings
1 slice bread=1 serving
1/2 cup cooked rice, pasta=1 serving
1 cup ready to eat cereal=1 serving

1/2 cup to 1 cup raw or cooked
1/2 cup cooked legumes
1/2 cup vegetable juice
1 cup raw leafy, greens

1/2 cup fresh, frozen or canned
1 small fruit
1/4 cup dried fruit
1/2 cup fruit juice

1 oz cooked
1 egg
1/4 cup cooked legumes/tofu
1 T nut butter
1/2 oz nuts or seeds
Textured vegetable protein (made from soybeans)
Quorn (made from mycoprotein)

Milk/Yogurt: 1 cup
Cheese: 1-1/2 oz to 2 oz
Ice Cream: 1/2 cup
Soy almond, rice, hemp milks, coconut milks

1 t vegetable oil
1 T mayo
2 T salad dressing
1 t butter or margarine
1/4 avocado

reduced nutrients and fiber

increased sugar and sodium

bran, germ and husk removed, NO FIBER

Addition of nutrients lost during processing (i.e iron, thiamin, riboflavin, niacin and folate)

They put back some of what was taken out in the process!

Addition of nutrients NOT ORIGINALLY present in the foods!

Cereal is the MOST highly fortified type of food!

contains all the nutrients found in the original grain
Rich in fiber

Protective Coating around the kernel of grain

Rich in nutrients and fiber

Middle of the grain

Contains starch and protein

The ONLY thing that is left after processing

Seed that grows into a wheat plant

Rich in nutrients, especially vitamins and minerals that support new life
*Very high in vitamin E, a superfood

Spoils faster, that is why it is necessary to remove it.

Whole bread contains a higher quantity of the nutrients found in enriched and unenriched bread

And contains different nutrients NOT found in enriched and unenriched.

fresh, whole, colorful, lowfat, fiber rich, full of vitamins, minerals and phytochemicals

Plant chemicals

Heart Healthy benefits because of olive oil in this diet

Descending order by weight

Must use consistent sizes on all labels (i.e. all beverages are 8 fl oz)

Amount in grams
% Daily Value
Total Kcals
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrates
Dietary Fiber
Sugars (natural and added)
Protein
Vitamin A
Vitamin C
Iron
Calcium

Vit A, C and iron and calcium are included because these are what most american diets are lacking

Compares nutrient amounts against a standard

Reflect recommendations for nutrients and dietary components important for health

Require more B12 because B12 is only found in animal products

Can include cheese and dairy

health benefits:
Lower heart disease rate
lower cancer rates
lower obesity/diabetes
lower diverticulosis rates
Lower gallbladder issues

Potential nutrient problems:
protein
iron
zinc
calcium
Vitamin B12
Vitamin D
Essential Fatty Acids

More plant foods and less animal derived foods is a health way to eat for all of us

Make fruit and vegetables the main focus of meals and snacks
Supply high amounts of Vitamin A & C

Has more ABSORBABLE calcium than milk!!!