Nutrition chapter 2 questions with
answers
A, B, C's of a healthy diet ✅✅adequacy, balance, calorie control, nutrient density,
moderation, variety
Adequacy ✅✅sufficient nutrients, fibers, energy for nutrition
nutrient density ✅✅nutrients provided relative to energy provided,
more nutrients and fewer Kcal= higher nutrient density
balance ✅✅providing foods in the right proportions to each other and the body's
needs
moderation ✅✅enough but not too much of a substance
variety ✅✅eating foods within/among food groups
calorie control ✅✅management of energy intake
nutrient dense foods ✅✅term used to denote foods with higher quantity of nutrients
(nutrient density) relative to the energy (Kcals) provided
empty calorie (Kcal) foods ✅✅term used to denote foods that contribute energy but
lack protein, vitamins, and minerals
-soda
10 dietary guidelines for americans #1-5 ✅✅1. Aim for a healthy weight
2.be physically active each day
3.let the pyramid guide food choices
4. choose a variety of grains daily, esp. whole grains
5. choose variety of fruits/ vegetables
10 dietary guidelines for americans #6-10 ✅✅6. keep foods safe to eat
7. choose a diet low in saturated fat and cholesterol and moderate in total fat
8. choose food/ beverages to moderate sugar intake
9. choose/ prepare foods with less salt
10. drink in moderation
saturated fat ✅✅solid at room temp, animal in origin (fat, whole milk, meat)
2 exceptions: coconut oil and palm oil
(not animal origin or solid at room temp)
, foods with zero cholesterol ✅✅skim milk, crisco, margarine, peanut butter, avocados,
nuts
high cholesterol ✅✅whole milk
sugar ✅✅white, brown, powdered, cakes/ cookies- consumed in moderation
leads to tooth decay- only disease caused by too much sugar
my pyramid ✅✅a food guidance system
allows for an individualized approach to improving diet and lifestyle, uses pyramid
'wedges' to represent recommended proportions of food from each food group to be
consumed daily
my pyramid order ✅✅1. grains
2. vegetables
3. fruits
4. milk
5. meats/ nuts
grains ✅✅make half your grains whole, eat at least 3oz of whole grain cereal, bread,
pasta, rice daily
1oz= about 1 slice bread, 1 cup cereal
2000 Kcal diet, 6ox daily
vegetables ✅✅eat more dark green veggies like broccoli/ spinach
eat more orange vegetables like carrots/ sweet potatoes
eat more dry beans/ peas
2000 Kcal diet, eat 2 1/2 cups daily
Fruits ✅✅eat a variety, chose fresh, frozen, canned, dried
go easy on fruit juices
2000 Kcal diet, 2 cups daily
milk ✅✅go low/fat free when choosing milk, yogurt, and other milk products
if you don't drink milk choose lactose free or calcium fortified foods/ beverages
2000 Kcal diet, 3 cups daily
Meats and Beans ✅✅-choose low-fat/ lean meats/ poultry
bake it, broil it, or grill it
-vary your protein- choose more fish, beans, peas, nuts, seeds
-2000 Kcal diet, 5 1/2 oz day
limits on fats, sugars, and salts ✅✅-make most fat sources fish/ nuts/ veg
-limit solid fats like butter, margarine, shortening, and lard as well as food that contains
these
answers
A, B, C's of a healthy diet ✅✅adequacy, balance, calorie control, nutrient density,
moderation, variety
Adequacy ✅✅sufficient nutrients, fibers, energy for nutrition
nutrient density ✅✅nutrients provided relative to energy provided,
more nutrients and fewer Kcal= higher nutrient density
balance ✅✅providing foods in the right proportions to each other and the body's
needs
moderation ✅✅enough but not too much of a substance
variety ✅✅eating foods within/among food groups
calorie control ✅✅management of energy intake
nutrient dense foods ✅✅term used to denote foods with higher quantity of nutrients
(nutrient density) relative to the energy (Kcals) provided
empty calorie (Kcal) foods ✅✅term used to denote foods that contribute energy but
lack protein, vitamins, and minerals
-soda
10 dietary guidelines for americans #1-5 ✅✅1. Aim for a healthy weight
2.be physically active each day
3.let the pyramid guide food choices
4. choose a variety of grains daily, esp. whole grains
5. choose variety of fruits/ vegetables
10 dietary guidelines for americans #6-10 ✅✅6. keep foods safe to eat
7. choose a diet low in saturated fat and cholesterol and moderate in total fat
8. choose food/ beverages to moderate sugar intake
9. choose/ prepare foods with less salt
10. drink in moderation
saturated fat ✅✅solid at room temp, animal in origin (fat, whole milk, meat)
2 exceptions: coconut oil and palm oil
(not animal origin or solid at room temp)
, foods with zero cholesterol ✅✅skim milk, crisco, margarine, peanut butter, avocados,
nuts
high cholesterol ✅✅whole milk
sugar ✅✅white, brown, powdered, cakes/ cookies- consumed in moderation
leads to tooth decay- only disease caused by too much sugar
my pyramid ✅✅a food guidance system
allows for an individualized approach to improving diet and lifestyle, uses pyramid
'wedges' to represent recommended proportions of food from each food group to be
consumed daily
my pyramid order ✅✅1. grains
2. vegetables
3. fruits
4. milk
5. meats/ nuts
grains ✅✅make half your grains whole, eat at least 3oz of whole grain cereal, bread,
pasta, rice daily
1oz= about 1 slice bread, 1 cup cereal
2000 Kcal diet, 6ox daily
vegetables ✅✅eat more dark green veggies like broccoli/ spinach
eat more orange vegetables like carrots/ sweet potatoes
eat more dry beans/ peas
2000 Kcal diet, eat 2 1/2 cups daily
Fruits ✅✅eat a variety, chose fresh, frozen, canned, dried
go easy on fruit juices
2000 Kcal diet, 2 cups daily
milk ✅✅go low/fat free when choosing milk, yogurt, and other milk products
if you don't drink milk choose lactose free or calcium fortified foods/ beverages
2000 Kcal diet, 3 cups daily
Meats and Beans ✅✅-choose low-fat/ lean meats/ poultry
bake it, broil it, or grill it
-vary your protein- choose more fish, beans, peas, nuts, seeds
-2000 Kcal diet, 5 1/2 oz day
limits on fats, sugars, and salts ✅✅-make most fat sources fish/ nuts/ veg
-limit solid fats like butter, margarine, shortening, and lard as well as food that contains
these
