What is the recommended fiber intake for good health for adults in the US quizlet?

1) Adequate (Quantity) - An adequate diet provides enough energy (Calories), nutrients, and fiber each day. This is closely linked with the second component of balance/quality. An adequate diet looks at your portions and amounts of food that you are consuming. We know that portion sizes have increased significantly in the last 20 years, and even knowing healthy portion sizes is difficult for many individuals. You may have seen the 100-calorie packs of cookies or crackers and they seem very small...well, they are. A 100 calorie portion depends on the food, and even though those crackers or cookies are convenient, other 100-calorie examples are: medium apple (80 calories), banana (105 calories), hard-cooked egg (78 calories), or non-fat Greek yogurt (100 calories). Additionally, highly processed foods are sold in larger quantities to increase the amount sold for the manufacturer. Portion sizes affect calories, as does food quality. The higher-quality (more nutrient-dense) foods tend to keep you fuller longer than lower-quality foods do. Therefore, a food that has high nutrient density and higher fiber content will need a smaller portion size. Linked with this aspect is that we as individuals need to listen to our fullness cues and stop eating when we are full to avoid overconsumption. An adequate diet examines portions of food and how much we are actually eating in relation to the nutrients we are getting. Although we may eat a lot of calories, we may be limited on our nutrients.

2) Balance (Quality): Nutrient and Energy Density - Balance focuses on food quality, which is comprised of nutrient-dense sources of energy at both the macronutrient and micronutrient level. Nutrient Density examines the proportions of nutrients within the food or the amount of nutrients per calorie in a food. Energy Density refers to the number of calories in a gram of food. According to the USDA's ChooseMyPlate, nutrient-dense foods include fruits, vegetables, whole grains, legumes, nuts, lean meats, poultry, and lower fat dairy foods. Nutrient-dense foods tend to be closer to their natural state. The Center for Disease Control and Prevention's Fruit and Vegetable Indicator Report (2013) shows the median consumption of fruits is about 1 per day and just over 1.5 vegetables per day. Since individuals in the US do not eat enough fruits and vegetables, they are most likely not getting enough nutrients like beta-carotene, vitamin C, potassium, and fiber. Additionally, limiting other foods in your diet can lead to nutrient deficiency unless you are proactively seeking out sources that you may be missing. For example, if you chose a vegan diet, there is an increased likelihood that you would need to supplement B12 into your diet, as you are not getting it from animal products.

3) Variety (MyPlate and Harvard Healthy Eating Plate) - It's easy to get stuck in a rut with meals. Planning meals and trying new things can be difficult, but if you have limited options or lack of variety, this can lead to boredom and malnutrition. Variety means that you work towards eating many different types of foods with a wide range of color from the various food groups on a daily basis. We see variety in meals represented through the Choose My Plate and Harvard Healthy Eating Plate. Both resources focus on teaching people how to eat a well-balanced and complete meal. In general, MyPlate's focus is to remind people to find a healthy eating style and continue to build it throughout your lifetime. Harvard's Healthy Eating Plate provides detailed guidance in their picture while focusing on diet quality. The main food groups listed on MyPlate are fruits, vegetables, grains, protein, and dairy, and the main food groups listed on the Harvard Healthy Eating Plate are fruits, vegetables, whole grains, healthy oils, water, healthy proteins and physical activity. Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources.

4) Moderation - Most foods are just fine in moderation. But moderation means very different things to different people. It could mean once a day for some foods or once a year for other foods. Moderation has three main components: delayed gratification, mindful eating, and the 80:20 rule.

Integral structural component
Skeletal muscle, bone, connective tissues, organs, red blood cells, hemoglobin, hair, and fingernails
Comprises enzymes in the human body
Major component of hormones such as insulin and growth hormone
A hormone is a substance, usually a protein or steroid, produced by one tissue and conveyed by the bloodstream to another

Hormones affect the body's metabolic processes, such as glucose utilization and fat deposition
Immunoproteins are blood proteins such as antibodies that play a role in the functioning of the immune system

There are two essential fatty acids
•Linoleic acid is a member of the omega-6 fatty acid family
•Alpha-linolenic acid is an omega-3 fatty acid
Linoleic acid and alpha-linolenic acid share some characteristics
•Polyunsaturated
•Used as a source of energy
•Stored in fat tissue
•Required in the diet
Linoleic acid
•Component of all cell membranes, especially in nerves and brain
•Required for growth, skin, reproductive system
•Involved in regulating blood pressure, clotting
•Found in vegetable oils, nuts, grains, and meats
Alpha-linolenic acid
•Component of all cell membranes, especially in nerves and brain
•Opposite effects of linoleic acid on regulation of blood pressure and clotting
•Found in walnuts, dark green leafy vegetables, flaxseed, canola, and soybean oils

There are 13 essential vitamins (A, B, C, D, E, and K, with 8 vitamins in the B complex) and many minerals the body requires for optimal health. If you eat a balanced, healthy diet, you are probably already getting adequate amounts of the essential nutrients your body needs to function at its best level. If you are following a restricted diet or have certain health conditions, however, you may need a multivitamin or other dietary supplements. Ask a doctor or pharmacist before taking any supplement, including a multivitamin, to avoid getting too much of a good thing.

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