ntr315ch2 - Chapter 1 Nutrition Basics Diet Planning...

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Chapter 1 Nutrition Basics Diet Planning Principles: • Adequacy, • Balance, • Variety, • Moderation Whole grains: • cereals / breads • brown rice • popcorn Refined grains: • cereals / breads • enriched flours • white rice Oils: Vegetable /seed oils, Butter / margarine, Shortening, Lard, Beef Tallow, Chicken Fat Discretionary Calories: • Pastries • Cookies • Doughnuts • Candy • Soft Drinks • Sugar • Honey • Beer, Wine, Liquor • Oils / fats Inactive Older Woman= 1600 kcal Grains: 5 ounces Vegetables: 2 cups Fruits: 1.5 cups Milk: 3 cups Meat and Beans: 5 ounces Discretionary kcal 132 Very Active Young Male= 3200 kcal Grains: 10 ounces Vegetables: 4 cups Fruits: 2.5 cups Milk: 3 cups Meat and Beans : 7 ounces Discretionary kcal 648 1 Ounce Bread / Cereal Equivalents : 7 saltine crackers, 1 slice bread, 1/2 cup cooked cereal or rice or pasta, 1 small muffin or roll or biscuit, 1 cup cold cereal, 3 cups popcorn, 1/2 tortilla 1/2 Cup Vegetable Equivalents: 1 cup raw leafy vegetable, 1/2 cup juice, medium carrot, small ear corn, small tomato, small potato, 1/2 cup beans (legumes), 1/2 cup vegetable 1/2 Cup Fruit Equivalents: Small orange, 1/2 cup fresh cooked, frozen fruit, 1/2 cup fruit juice, 1/2 small apple, small banana, ¼ cup dried fruit 1 Ounce Equivalents Meat and Beans: 1/4 cup cooked beans, 1 tablespoon peanut butter, 1/2 ounce nuts/seeds, 1 egg, 3 ounces of meat, fish, poultry 1 Cup Equivalents Milk: 8 ounces yogurt, 1 1/2 ounces hard cheese, 2 slices processed cheese, 1 cup milk, 1 1/2 cups ice cream, 2 cups cottage cheese 1. Define nutrient: substance that an organism needs to live and grow 6 classes of nutrients and describe the functions. Breads and Cereals Whole grains • cereals / breads • brown rice • popcorn Refined grains • cereals / breads • enriched flours • white rice Vegetables Green vegetables, Orange / red / purple vegetables, White vegetables: Starchy vegetables Fruits Fresh / canned / frozen / dried / juice • citrus • grapes / berries • pineapple
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• pomes /drupes • bananas Meats and Beans • Beef / Lamb / Pork • Poultry • Fish • Eggs • Beans (legumes) • Nuts / Seeds Milk • Milk (low-fat) • Yogurt • Pudding • Ice cream • Cheeses Oils: Vegetable oils, Butter / margarine, Shortening, Lard, Beef Tallow, Chicken Fat 2. Define essential. Substance used in an organism's metabolism which must be taken in from its environment, the body cannot produce essential nutrients. 3. Percentage of kilocalories from fat(9/g), carbohydrates(4/g) and protein(4/g) in the diet. 20-35% Fat; 45-65%carbohydrates; 10-35% protein 4. Dietary Reference Intake (DRI): the recommended about to have each day List the 4 DRIs and describe how each is set. The DRI are levels of nutrient intake that should ensure good nutrition in mostly all healthy U.S. people. The DRI for most nutrients include a margin of safety. Daily intakes < 75% suggest deficiency risk. The DRI (AI) for calcium is the same as in non-
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ntr315ch2 - Chapter 1 Nutrition Basics Diet Planning...

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