Health Chapter 9 – Flashcards

The guidelines are designed to help bridge the gap between the standard American diet and the key recommendations that aim to combat the growing obesity epidemic by balancing calories with adequate physical activity.

Americans eat more food than ever before. The average calorie consumption has increased from 2,169 to 2,614 calories per day since 1970.

Nutrients are the constituents of food that sustain humans physiologically: proteins, carbohydrates, fats, vitamins, minerals and water. Our bodies need nutrients that provide the chemicals we need for activity and body maintenance.

Fiber is the indigestible portion of plant foods that helps move foods through the digestive system, delays absorption of cholesterol and other nutrients, and softens stools by absorbing water.

Animal products contain all nine of the essential amino acids.

Saturated fats.

Vitamins are potent and essential organic compounds that promote growth and help main life and health. Vitamins help maintain nerves and skin, produce blood cells, build bones and teeth, heal wounds and convert food energy to body energy.

One key to eating well in college is eating a complete breakfast that includes complex carbohydrates, protein and healthy, unsaturated fats, such as bananas, peanut butter and whole grain sandwiches.

It is not recommended to order giant sizes, ordering extra sauce, bacon, cheese, dressings and other extras that additional calories, sodium, carbohydrates and fat.

She should avoid eating empty calories, which are high-calorie foods and drinks with little nutritional value, such as cakes, cookies, sodas, cheese, pizza, ice cream, hots dogs, bacon, ribs, wine beer, refined grains, white rice, crackers, etc. Ask the preparers to hold butter or oil, mayonnaise, sour cream, or cheese or cream based sauces.

My Plate is a guidance system that takes into consideration the dietary and calories needs for a variety of individuals. The three general areas of recommendation are balancing calories: enjoying food but eating less and avoiding oversized portions; increase foods: make half of the plate fruits and vegetables, half whole grains and switch to 1% or fat free milk; and reducing foods: choose foods with lower sodium and drink water over others.