Ch 2. Food Choices and Diet Planning
Thursday, August 25, 2022 7:43 AM
• Planning a healthy diet means it must provide enough calories
and all nutrients for the person. That typically requires a wide
variety of foods.
○ For instance, meat has a lot of iron but little calcium. Milk
has a lot of calcium but little iron.
• Empty calories - you get calories, but no nutrients
1. Define nutrient density - a measure of the nutrients in a food
compared to its energy value
i. Nutrient density - a measure of the nutrients a
food provides relative to the energy it provides.
The more nutrients and the fewer kcals, the higher
the nutrient density
a. Less than 2300mg sodium
b. Less than 10% fat
A good diet
c. Less than 300mg cholesterol
includes these
d. Fiber, legumes
e. 1/2 of grains should be whole grains
f. Little refined sugar
g. Low fat milk products
h. Nuts, beans, seafood
i. Phytochemicals
j. No more than one cup of fruit juice per day etc.
2. Know the categories and recommended servings in the Four
Food Group Plan
a.
b. The Four Food Group Plan - consists 4 fruits and veggies,
4 breads and cereals, 2 milks, 2 meats
c. Food group plans : diet - planning tools that sort foods
into groups based on nutrient content and then specify
that people should eat certain amounts of foods from
each group
3. Know the categories and recommended servings in the Daily
Food Guide
a. 6-11 breads and cereals
, b. The Four Food Group Plan - consists 4 fruits and veggies,
4 breads and cereals, 2 milks, 2 meats
c. Food group plans : diet - planning tools that sort foods
into groups based on nutrient content and then specify
that people should eat certain amounts of foods from
each group
3. Know the categories and recommended servings in the Daily
Food Guide
a. 6-11 breads and cereals
b. 3-5 vegetables
c. 2-4 fruits
d. 2-3 meats
e. 2 milks
f. Sweets and fats sparingly
g. Grains
i. Refined means it's gone through a lot of processing
and has probably lost most nutrients
ii. Enriched/fortified means nutrients were added
back
iii. Whole means as close to nature as possible
4. Know the 4 parts of a wheat kernel
a. The husk
b. The bran
c. The endosperm
d. The germ
5. Define:
a. Whole grain flour - contains the germ, the endosperm,
and the bran
b. Unbleached flour - tan colored endosperm flour
c. White flour - endosperm flour that's been refined and
bleached
d. Enrichment Act of 1942 - vitamins and minerals have to
be added to bread because commercial procedures take
them out
6. Define or describe:
a. Exchange lists - categorize foods according to their
carbohydrate, fat, and protein content
i. Carbs - corns breads and starches
ii. Meats - including cheese
iii. Fats - bacon
b. Vegetarians - People who do not eat meat
i. Tend to be healthier
ii. They have to eat a wide variety of plants and have
to include legumes
iii. Fe intake is low
iv. B12 is found almost exclusively in meat
c. Lactovegetarians - eat milk or milk products but not
Thursday, August 25, 2022 7:43 AM
• Planning a healthy diet means it must provide enough calories
and all nutrients for the person. That typically requires a wide
variety of foods.
○ For instance, meat has a lot of iron but little calcium. Milk
has a lot of calcium but little iron.
• Empty calories - you get calories, but no nutrients
1. Define nutrient density - a measure of the nutrients in a food
compared to its energy value
i. Nutrient density - a measure of the nutrients a
food provides relative to the energy it provides.
The more nutrients and the fewer kcals, the higher
the nutrient density
a. Less than 2300mg sodium
b. Less than 10% fat
A good diet
c. Less than 300mg cholesterol
includes these
d. Fiber, legumes
e. 1/2 of grains should be whole grains
f. Little refined sugar
g. Low fat milk products
h. Nuts, beans, seafood
i. Phytochemicals
j. No more than one cup of fruit juice per day etc.
2. Know the categories and recommended servings in the Four
Food Group Plan
a.
b. The Four Food Group Plan - consists 4 fruits and veggies,
4 breads and cereals, 2 milks, 2 meats
c. Food group plans : diet - planning tools that sort foods
into groups based on nutrient content and then specify
that people should eat certain amounts of foods from
each group
3. Know the categories and recommended servings in the Daily
Food Guide
a. 6-11 breads and cereals
, b. The Four Food Group Plan - consists 4 fruits and veggies,
4 breads and cereals, 2 milks, 2 meats
c. Food group plans : diet - planning tools that sort foods
into groups based on nutrient content and then specify
that people should eat certain amounts of foods from
each group
3. Know the categories and recommended servings in the Daily
Food Guide
a. 6-11 breads and cereals
b. 3-5 vegetables
c. 2-4 fruits
d. 2-3 meats
e. 2 milks
f. Sweets and fats sparingly
g. Grains
i. Refined means it's gone through a lot of processing
and has probably lost most nutrients
ii. Enriched/fortified means nutrients were added
back
iii. Whole means as close to nature as possible
4. Know the 4 parts of a wheat kernel
a. The husk
b. The bran
c. The endosperm
d. The germ
5. Define:
a. Whole grain flour - contains the germ, the endosperm,
and the bran
b. Unbleached flour - tan colored endosperm flour
c. White flour - endosperm flour that's been refined and
bleached
d. Enrichment Act of 1942 - vitamins and minerals have to
be added to bread because commercial procedures take
them out
6. Define or describe:
a. Exchange lists - categorize foods according to their
carbohydrate, fat, and protein content
i. Carbs - corns breads and starches
ii. Meats - including cheese
iii. Fats - bacon
b. Vegetarians - People who do not eat meat
i. Tend to be healthier
ii. They have to eat a wide variety of plants and have
to include legumes
iii. Fe intake is low
iv. B12 is found almost exclusively in meat
c. Lactovegetarians - eat milk or milk products but not
