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Chapter 2- Study Resources

Chapter 2- Study Resources - Chapter 2 Planning a Healthy...

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[1] Chapter 2 – Planning a Healthy Diet Learning Objectives After completing Chapter 2, the student will be able to: 1. Apply the 2005 Dietary Guidelines for Americans to promote health and prevent chronic disease. 2. Identify foods that have a high nutrient density. 3. Identify the information required on the food label. 4. Identify the information required on the Nutrition Facts panel. 5. Explain Daily Values and calculate percent Daily Values. 6. Recognize reliable health claims on food labels. 7. Apply the USDA Food Guide and MyPyramid to their own diets. I. Dietary Guidelines for Americans 1. Adequate nutrients within energy needs a. Consume foods from all food groups and limit foods that can be detrimental to health. b. Consume a balanced diet. 2. Weight management a. Maintain a healthy body weight. b. Prevention of weight gain 3. Physical activity a. Increase energy expenditure and decrease sedentary activities. b. Include cardiovascular conditioning, stretching, and resistance exercises. 4. Food groups to encourage a. Choose a variety of fruits, vegetables, milk and milk products, and whole grains. 5. Fats a. Limit saturated fat, dietary cholesterol, and trans fats. b. Choose monounsaturated and polyunsaturated fat sources. c. Choose lean, low-fat, or fat-free foods. 6. Carbohydrates a. Choose those that are high in fiber. b. Choose products with a minimal amount of added sugar. c. Decrease the risk of dental caries. 7. Sodium and potassium a. Choose foods that are low in salt and high in potassium. 8. Alcoholic beverages a. Drink in moderation. b. Some should not consume alcohol. 9. Food safety a. Wash and cook foods thoroughly and keep cooking surfaces clean. b. Avoid raw, undercooked, or unpasteurized products. II. Diet-Planning Guides Food group plans sort foods into groups based on nutrient content. These guides are important in selecting foods for a nutritious diet providing balance, variety, adequacy and moderation. A combination of whole grains, vegetables, legumes, fruits, meats or meat alternates and milk products is essential to a healthy diet. Following diet-planning guides can help to meet nutrition and health goals. A. The USDA Food Guide assigns foods to the five major food groups of fruits, vegetables, grains, meat and legumes , and milk. 1. Recommended Amounts a. The recommended intake of each food group depends upon how many kcalories are required.
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[2] b. There are different kcalorie requirements for those who are sedentary compared to those who are active. c. There are five subgroups of vegetables including dark green vegetables, orange and deep yellow vegetables, legumes, starchy vegetables, and others. d. Variety should be a goal when choosing vegetables. 2. Notable Nutrients
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Chapter 2- Study Resources - Chapter 2 Planning a Healthy...

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