Lesson 2 Self Check
What does the "free" on a label indicate?
"Free" means that a serving of the food, as defined on the label, has none or only a negligible amount. For something to be considered "calorie free" it must contain fewer than 5 calories. "fat free" or "sugar free" indicate there is less than half a gram per serving. Review "Table 2-6: Reliable Nutrient Claims on Food Labels" as needed.
According to the Food Patterns, which is equivalent to 1 ounce of meat? - 1 egg - ¼ oz nuts - 1 oz cheese - ½ c refried beans
1 egg These are equivalent to 1 oz of meat: 1 oz cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 Tbsp peanut butter; or ½ oz nuts or seeds. Thus ½ c legumes would be equal to 2 oz, not 1 oz of meat. Review "Diet Planning with the USDA Food Patterns" as needed.
What are some examples of foods that are lower in nutrient density?
Compared to nutrient dense foods, they are higher in calories and lower in nutrients; sometimes they are called "empty calorie foods." These foods often are more highly processed and fat and/or sugar have been added. Review "Choosing Nutrient-Dense Foods" and look carefully at the foods that should be limited in each group of the USDA Food Patterns.
For a person needing 2400 calories each day, what is the recommended intake of meat or equivalents? What combination of foods could provide this if the person does not want to eat meat?
For a person who needs 2400 calories a day, 6.5 oz of meat or meat equivalents are recommended each day. Many different combinations of food can make up the 6.5 oz. 1 oz of meat is equivalent to 1 oz of cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 tbs peanut butter; or ½ oz nuts or seeds. For example, a person could eat 2 eggs, ¾ c cooked legumes, and 1.5 tbs of peanut butter in a day to make up the recommended 6.5 oz of meat equivalents needed in their diet. Review "Diet Planning with the USDA Food Patterns", "Diet Planning Application", and Table 2-2 as needed.
For a person needing 2400 calories each day, what is the recommended intake of fruit and juice?
For a person who needs 2400 calories each day, 2 c of fruit and fruit juices are recommended each day. This could be obtained from one half cup of fresh, frozen, or canned fruit; 1 medium fruit; ¼ c dried fruit; or a half cup fruit juice. No more than one half of the recommended intake should be from juice. Review "Diet Planning Application" and Table 2-2 if needed.
In the USDA Food Pattern, one once of meat is equal to all of the following EXCEPT: - Half of a cup of cooked legumes - One egg - Half of an ounce of nuts - Once ounce of fish
Half of a cup of cooked legumes
Kevin decides that he needs to eat 4 oz of grain equivalents for lunch today. Which of the following would equal 4 oz of grain? - 4 cups of pasta - 2 sandwiches (4 slices of bread) - 1 sandwich (2 slices of bread) - 2 cups of ready-to-eat cereal
2 sandwiches (4 slices of bread) 1 oz of grain is equivalent to 1 slice of bread; ½ c cooked rice, pasta, or cereal; 1 oz dry pasta or rice; or 1 c of ready to eat cereal. 2 sandwiches, with 4 slices of bread, is the only option that is equal to 4 oz of grain. Review the "Diet Planning with the USDA Food Patterns" as needed.
If you need 2400 calories each day, what quantity of vegetable is recommended each day? - 3 cups - 2 cups - 10 oz - 16 oz
3 cups
According to the USDA Food Pattern, what protein foods should be limited in the diet and why?
Foods such as bacon, baked beans, fried meat, eggs, ground beef, hot dogs, and sausages should be limited. They contain higher percentages of solid fats and/or added sugars making them less nutritionally dense. Or in other words they contain more empty calories which are calories low in nutrients and contain little benefits to one's health. Review "Choose Nutrient Dense Foods" as needed.
Grandma Jenkins is concerned about osteoporosis, so she takes 6 calcium supplements daily, each with 600 mg calcium. What is the accurate assessment of her intake? - It is above the level that is considered safe. - It is between the amount recommended and the level that may be toxic. - It is below the amount recommended.
It is above the level that is considered safe. Grandma Jenkins' recommended intake is 1200 mg of calcium per day. In her supplements alone she is getting 3600 mg of calcium per day, which is well above the amount recommended. In fact, she is also well above the UL for calcium which is 2500 mg/day. Any intake above the UL may be toxic and is unsafe. Review pages B and C at the front of the book as well as "Determining Individual Requirements" as needed.
Which is a key idea of the article, "Under the Influence"? - Most people can accurately distinguish between mediocre or excellent foods, regardless of whether the foods are presented casually on paper plates or elegantly on fine china. - "The tyranny of the moment" refers to the kind of self-control people develop once they learn how external cues affect their eating. - People generally have accurate perceptions about how many calories are in organic foods and other foods that are viewed as healthful. - People often decide when they are full by visual cues such as the size of the plate or amount left on it, rather than from their actual feelings of fullness.
People often decide when they are full by visual cues such as the size of the plate or amount left on it, rather than from their actual feelings of fullness.
Jackie has decided she needs more fiber. Which of the following should she increase in her diet? - apples - cheese - grape juice - meat
apples The vegetables, fruit and grain groups supply fiber, but there are some notable exceptions. Fruit juice is usually not a source of fiber, and legumes in the meat group do supply fiber. Review "Diet Planning with the USDA Food Patterns" as needed.
What is meant by nutrient density? What are some examples of nutrient dense foods?
A nutrient dense food provides a generous amount of nutrients and relatively few calories. Nutrient dense foods include apples, dark green vegetables, whole grains, lean meats, fat-free milk, and many others. Review "Choosing Nutrient-Dense Foods" as needed.
What is the recommended intake for iron for a 20 year old female? For a 20 year old male?
According to the RDA, the recommended intake for iron for a 20 year old female is 18 mg per day. The recommended intake for a 20 year old male is 8 mg per day. Review page B at the front of the book as well as section "Determining Individual Requirements" as needed.
What is the recommended intake for vitamin A, for an 18 year old female? How much is too much?
According to the RDA, the recommended intake for vitamin A for an 18 year old female is 700µg/day. (µg means microgram, which is one thousandths of a milligram or mg. A milligram is one thousandth of a gram.) According to the UL, Vitamin A has a toxicity level of 2800 µg/day for an 18 year old female. Review pages B and C at the front of the book as well as "Determining Individual Requirements" as needed.
A panel of nutrition scientists is studying the adequacy of Americans' nutrient intake. Which set of Dietary Reference Intakes would be used for establishing policies and recommendations? - RDA - DV - EAR - AMDR
EAR The EAR is the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group. It is helpful to assess nutrient intakes of populations and consequently make recommendations. Review "Determining Individual Requirements" as needed.
Jan is watching her calorie intake so she wants to eat mainly nutrient-dense foods. Jan likes all of these listed foods. Which is highest in nutrient density? - Granola - Crackers - Biscuits - Enriched bagels
Enriched bagels Foods that are high in nutrient density are the foods we should choose most often. Enriched bagels have a greater nutrient density because they have been enriched with vitamins and minerals. Review "Choose Nutrient Dense Foods" as needed.
What is the criterion for labeling a food as "healthy"? What is the criterion for being labeled "good source" in a nutrient? For "high in"?
In order for a label claim that a food is "healthy," on the label, it must meet 2 criteria. (1) It must be low in fat, saturated fat, trans fat, cholesterol, and sodium. (2) It must also contain at least 10% of the Daily Value of these: vitamin A, vitamin C, iron, calcium, protein, or fiber. The food must meet all of the "low" and at least one of the "good in" criteria to be labeled as "healthy." To be labeled as "good" in a nutrient, a serving of the food must have 10-19% of the Daily Value (DV) of the nutrient. To be "high," a serving must have 20% of more of the DV of the nutrient. Review "Table 2-6: Reliable Nutrient Claims on Food Labels" as needed.
What does being the first ingredient listed on any food label indicate?
Ingredients are listed in descending order by weight. Thus, the first ingredient listed in the ingredients list will be the main ingredient, or the ingredient that is present in greatest quantity by weight. Review "Checking out Food Labels" as needed.
If a person closely follows the USDA Food Patterns, which of the following is most likely? - The person may need to take a general vitamin supplement. - The person should consider taking a protein supplement. - It is not likely that the person needs a supplement. - It's a good idea to take a supplement as "insurance," to make up for whatever nutrients might be missing from the diet.
It is not likely that the person needs a supplement. People who meet Food Patterns recommendations usually meet their vitamin and mineral needs. Thus, they probably do not need to be taking any supplement. No vitamin-mineral supplement contains all the needed nutrients, so taking supplements "in case something is missing from the diet" is ineffective. It is far better to figure out what is missing from the diet and then improve one's food intake. (The "dietary insurance" argument for supplements is somewhat like buying flood insurance, but not knowing whether you live in a flood plain. Maybe the supplement will supply what is missing, or maybe it won't - you simply don't know.) Review "Diet Planning with the USDA Food Patterns" as needed. You will learn more about dietary supplements in Controversy 7.
Which food groups contain vitamin B12?
Meat and poultry, Milk and cheese Foods of animal origin are the only sources of vitamin B12. Plants do not produce or contain this vitamin, so the following foods in the meat group do NOT provide vitamin B12: legumes, tofu, peanut butter, nuts, and seed. (You will learn more about this in Chapter 7.) Review "Diet Planning with the USDA Food Patterns" as needed.
Which of the following groups in the USDA Food Pattern is most likely to provide protein? - Grains - Milk - Vegetables - Fruits
Milk
Which of the following is part of the legume subgroup of vegetables? - Split peas - Green peas - Green beans - Beet greens
Split peas Legumes are defined as dried beans, dried peas, and lentils. Thus the only answer in this group that would be classified as a legume is split peas. Legumes are unusual as they can be classified either as a vegetable (½ cup of legumes equals ½ cup of vegetables) or as a meat alternate (¼ c of legumes equals 1 ounce of meat). When evaluating a specific food intake, legumes are counted only in one category, not both. Review "Diet Planning with the USDA Food Patterns" as needed.
What is the Acceptable Macronutrient Distribution Range, and what are its specific values?
The Acceptable Macronutrient Distribution Range (AMDR) is a set of healthy ranges of intake for carbohydrate, fat, and protein set by the DRI committee. Recommendations for calories from each of the energy yielding nutrients are expressed as a percentage of the day's total calorie intake. The recommendation is 45 to 65 percent of total calories from carbohydrate, 20 to 35 percent from fat, and 10 to 35 percent from protein. Review AMDR - Calorie Percentage Ranges" as needed.
What is the purpose of the Dietary Guidelines for Americans (DGA)?
The Dietary Guidelines for Americans (DGA) uses science-based advice to promote health and reduce risk for major chronic diseases through diet and physical activity. Following the guidelines will help people enjoy optimum health. The guidelines encourage people to choose a healthy diet as well as limit potentially harmful dietary constituents. The Dietary Guidelines also encourage physical activity. Review "Dietary Guidelines for Americans" as needed.
What are the Dietary Reference Intakes?
The Dietary Reference Intakes (DRI) is a set of values for all of the vitamins, minerals, carbohydrates, fiber, lipids, protein, water, and energy. They are recommendations set by a committee of nutrition science experts which indicate adequate and safe intakes of essential nutrients. Values set by the DRI include the RDA, AI, EAR, UL, and AMDR. Review "Nutrient Recommendations" as needed.
How much is too much vitamin C, for an adult?
The UL for vitamin C is 2000 mg/day for an adult. The UL is the highest average daily intake level that is likely to pose no risk for toxicity. Adults should not consume more than the UL level. Review page C at the front of the book as well as "Determining Individual Requirements" as needed.
Which is the most appropriate use of information on Daily Values? - To determine the dollar cost for calories in specific foods - To compare nutrients in several versions of specific foods - To know how much of each nutrient someone needs each day - To evaluate someone's food intake and see if it meets nutrient recommendations
To compare nutrients in several versions of specific foods The Daily Values are ideal for allowing comparisons among foods. For example a person can compare the calories between two types of cereals. Review "Why Are Daily Values Used on Labels?" as needed.