Chapter 3

Grain Equivalents

1 oz grains= 1 slice of bread 1/2 English muffin or 1" mini bagel ½ cup cooked rice, pasta, or cereal 1 cup ready-to-eat cereal flakes 3 cups popped popcorn

The Exchange System was originally developed to assist those with

Diabetes

Which mineral is NOT required on the new Nutrition Fact label?

Fluoride

The ________ inspired the development of other food pyramids for people who don't follow the Western diet.

Food Guide Pyramid

Last week, Colin didn't consume the recommended amount of vitamin C for a couple of days. Nevertheless, he is unlikely to develop scurvy, the vitamin C deficiency disease.

True

The exchange system

a valuable tool used to estimate the energy, protein, carbohydrate and fat content of foods.

When the body is recovering from illness, it

withdraws nutrients from storage

To eat more fruits and vegetables on a budget:

-use canned or frozen fruits and vegetables -visit farmers markets, sometimes damaged can be discounted -Buy them when they are in season, when they are plentiful their cost is lowest

Classifying food servings in a recipe

1. Determine ingredients 2. Classify ingredients into food groups 3. Judge amounts of foods using familiar objects 4. Determine what the recipe provides

Smoking increases the need for vitamin C, smokers should add ________ mg to their RDA for this nutrient.

35

The general population should consume at least _____ of various seafood per week

8 ounces

The general requirements that must be met before a health claim can be made for a food product include which of the following?

A single serving of the food product cannot contain more than 13 g of fat, 4 grams of trans fat, 60 mg cholesterol, or 480 mg sodium.

Choose the recommendations for meeting the required fruit intake.

At least half of fruit intake should be from whole fruits. Juices should be 100% juice without added sugars.

A(n) __________ is the amount of the nutrient that should meet the needs of 50% of the healthy people who are in a particular life stage/gender group.

EAR (Estimated Average Requirement)

Dietary Reference Intakes (DRIs) are intended to help people reduce risk of nutrient deficiencies, but do not address nutrient excesses. (T or F)

False

MyPlate groups foods according to the amount of calories, carbohydrates, protein, and fat supplied per serving of a particular food. (T or F)

False

The latest U.S. Department of Agriculture dietary guide combines fruits and vegetables into the produce food group. (T or F)

False

The Nutrition Facts panel

Indicates the % DV of some food constituents Lists certain food constituents Indicates serving amounts

ADMRs for Adults

Macronutrient Percent of Total kcal Carbohydrate. 45-65 Fat. 20-35 Protein. 10-35

According to expert dietary recommendations, carbohydrates should supply the majority of your daily calorie intake. (T or F)

True

The FDA does not require dietary supplement manufacturers or sellers to provide evidence that labeling claims are accurate before they appear on product containers. (T or F)

True

The Nutrition Facts panel on a food label provides information concerning amounts of energy, fiber, and sodium that are in a serving of the food. (T or F)

True

The USDA's original Food Guide Pyramid inspired the development of other food pyramids for people who follow cultural and ethnic food traditions that differ from the mainstream American diet. (T or F)

True

The estimated energy requirement is based on the needs of healthy individuals. (T or F)

True

Choose the foods that would be considered lean or low-fat protein foods.

White meat of turkey tuna ground beef that is 15% fat by weight or less

To establish an RDA scientists add an additional amount to the EAR to

account for individual variation in nutrient needs

At least half of the recommended fruit intake should:

be from whole fruits. When juices are consumed, they should be 100% juice, without added sugars

According to the USDA, foods and beverages that contribute to a lot of empty calories to Americans' diets are:

cakes, cookies, pastries (added sugars, solid fat) sugar-sweetened drinks (added sugars) cheese and pizza (sources of solid fat) ice cream (source of added sugar and solid fat) fatty meats such as bacon and sausage (solid fat)

To meet nutrient needs within calorie limits:

choose a variety of nutrient-dense foods across and within all food groups, and consume them in recommended amounts.

The FDA permits labels to include:

claims about levels of nutrients in processed foods. Nutrient content claims can use terms such as free, high, or low to describe how much of a nutrient is the product.

The traditional Mexican diet

corn, beans, chili peppers, avocados, papayas, and pineapples.

According to the Dietary Guidelines, a healthy eating pattern includes:

foods from al five food groups and oils, but limits saturated fats, trans fats, added sugars, and sodium

At least half of recommended amounts of grains :

foods should be whole grains

organically produced foods

foods that are produced without the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation

MyPlate focuses on five different food groups:

fruits vegetables protein foods grains dairy

According to the USDA, the major food groups are:

grains dairy (milk and milk products) fruits vegetables protein-rich foods (meat, nuts, eggs)

Choose a variety of protein foods

including dried beans and peas

Native American Indian Diets

low in sodium and fat and high in fiber. vegetation, fish and game for food. Learned to grow vegetable crops including tomatoes, corn and squash. Now they face obesity and type 2 diabetes

Fat-free and low fat dairy products:

milk, yogurt, cheese, soy milk etc.

Registered dietitian nutritionists and other health care professionals refer to the DRIs to evaluate the:

nutritional adequacy of a population's diet and plan nutritious diets for groups of people

Acceptable Macronutrient Distribution Range (AMDR)

ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of developing certain diet-related chronic diseases, such as heart disease and type 2 diabetes.

enrichment

replaces some of the nutrients that foods lose during refining

The Recommended Dietary Allowances (RDA's) are standards for recommended daily intakes of:

several nutrients. RDAs meet the nutrient needs of nearly all healthy individuals (97-98%) in a particular life stage/sex group

Use oils to replace

solid fats

A(n) ________ describes the role a nutrient or dietary supplement plays in maintaining a structure, such as bone or promoting normal function, such as digestion.

structure/function claim

African Heritage Diets

sweet potato pie, fried chicken, pork, black-eyed peas, and "greens"

Nutrition Facts Panel

the label on a food package that contains the nutrition information required by the FDA. Indicates the amount of a serving size

Tolerable Upper Intake Level (UL)

the maximum daily amount of a nutrient that is unlikely to harm most people when the amount is consumed daily. The risk of a toxicity disorder increases when a person regularly consumes amounts of a nutrient that are greater than its UL.

Vegetable choices should:

vary, be nutrient dense, and include many different vegetables

As of 2015 the FDA:

would not approve health claims for food that contain more than 13g of fat, 4g of saturated fat, 60 mg of cholesterol, or 480 mg of sodium per serving

What standard is set by the FNB to indicate ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of related chronic disease?

Acceptable Macronutrient Distribution Ranges

Many chronic diseases require special diets to prevent or delay complications.

Example: Diabetes is easier to control when the person's diet has about the same macronutrient composition from day to day

Asian diet

Large amounts of vegetables, noodles, rice and small amounts of meat, fish, shellfish. Flavor: soy sauce, red wine, ginger root, garlic, scallions, peppers, sesame seeds.

Identify the 2015-2020 Overarching Dietary Guidelines for Americans.

Limit calories from added sugars and saturated fats and reduce sodium intake. Shift to healthier food and beverage choices. Support healthy eating patterns for all. Follow a healthy eating pattern across the lifespan. Focus on variety, nutrient density, and amount

fortification

The addition of nutrients that are not naturally present in food. Ex: adding calcium to orange juice, vitamin A and D to milk, and numerous vitamins and minerals to ready-to-eat breakfast cereals.

Nutrient claims on food packaging:

are designed to address amounts of nutrients

EER (estimated energy requirement)

average daily energy intake that meets needs of a healthy person who is maintaining his/her weight

The typical American diet of those 2 years and older does not provide enough:

dairy fruits vegetables

structure/function claims

describe the role of a dietary ingredient in maintaining normal structure, such as bone, or promoting the health of a body structure or a normal bodily function, such as digestion.

Labels must include

dietary supplement that describes the product's particular ingredient, such as herbal supplement or vitamin C supplement