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This Concept Map, created with IHMC CmapTools, has information related to: Chapter 2 rewiew questions for test, * fewer thatn 10g of fat * no more than 45g of saturated fat * fewer than 95 mg of cholesterol extra lean * fewer than 5g of fat * fewer than 2g of saturated fat * fewer than 95 mg of cholesterol, The average daily amount of anutrient that is sufficient to meet the nutrient meeds of nearly all (97-98%) healthy individuals of a specific age and gender AI Adequate Intake the average amount of a nutrientthat appears to be adequatefor individuals when there is not sufficient scientific research to calculate an RDA The AI exceeds the EAR, AI and possibly the RDA, DRI and what are the purposes of it? is DRI is dietary recommended intake. It is a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people, 6. Balance fast-foods with other food choices during the day 7. Split your order/ share with a friend 8. Bring your lunch 9 Choose grab-n-go foods 10 Go for the obvious low cal choices balance your daily intake with other meals during the day Physical activity helps too, * fewer than 5g of fat * fewer than 2g of saturated fat * fewer than 95 mg of cholesterol Healthy * low in fat & saturated fat * few than 60mg of cholesterol * provides at least 10% of the daily value for: Vitamin A Vitamin C At Least Two of These Protein Nutrients calcium Iron or Fiber, meet the body's daily energy & nutritional need and reducing risk for chronic disease. includes physical activity recommendations, There are 40 odd nutrients the body needs for good health. A balance is difficult to achieve, one food rich in one nutrient may be lacking another. C To maintain a desirable weight, energy intakes should not exceed energy needs. Calorie control helps ensure a balance between energy we take in from food and energy we expend in activity, What is the ABC_MV for healthy eating? Understand how these principles help us stay healthy A Your diet must contain adequate amounts of any partidcular essential nutrient. Ex..Your body looses iron daily and must be replaced, if not you would develop anemia. Eating iron rich foods such as meat, fish,poultry and legumes would likely reverse the condition., 6. Balance fast-foods with other food choices during the day 7. Split your order/ share with a friend 8. Bring your lunch 9 Choose grab-n-go foods 10 Go for the obvious low cal choices save money and time by bringing a healthy luncj, Fewer than 5 calories per serving low calorie may provide no more than 40 calories per serving, The maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people The UL is not intended to be a recommended level of intake. EER Estimated Energy Requirement The average calorie intake that is predicted to main-\tain energy balance in a healthy adult of a defined age, gender, weight, heitht, and level of physical activity, consistant with good health, 20% or more of daily value per serving less or fewer or reduced At least 25% less of a nutrient or calories that a reference food, Chapter 2 Review Questions & Answers What is DRI and what are the purposes of it?, Extra definitions ???? micronutrients, nutrients which the body requires in smaller amounts, such as vitamins and minerals., Besides avoiding monotony of eating the same thing all the time, we need variety for two reasons ONE It could be that some foods that are better sources of nutrients needed in such small amountsthat we don't plan diets around them, What is phytochemical best source pg 86 Fruits, vegetables and foods made from whole grins should form the foundation of a nutritious diet. Vitamins, minerals, fiber and other protective substances including hundreds of phytochemicasl contribute to the health benefits of whole grain foods, Phytosterols are plant sterols structurally similar to cholesterol that act in the intestine to lower Cholesterol absorption, may provide no more than 40 calories per serving lean * fewer thatn 10g of fat * no more than 45g of saturated fat * fewer than 95 mg of cholesterol, 10-19% of daily value per serving high would be 20% or more of daily value per serving, Lycopene is not vitamins, minerals or nutrients because they do not provide energy or building materials