Module 1 TEST

Fat soluble vitamins

A, D, E, K

Which of the following has a significant impact on nutrition literacy? a. Age b. Gender c. Political party d. Sexual orientation

Age

Which of the following are key recommendations used with My Plate? Select ALL that apply. a. Make half your plate fruits and vegetables. b. Switch to fat-free or low-fat milk. c. Drink water instead of sugary drinks. d. Make at least half of your grains refined.

- Make half your plate fruits and vegetables. - Switch to fat-free or low-fat milk. - Drink water instead of sugary drinks.

Which nutrients are on the label because we need to consume less of them?

- Saturated and trans fat - Added sugars - Cholesterol - Sodium

Which nutrients are on the label because we need to consume less of them? Select ALL THAT APPLY. a. Calories b. Total Fat c. Saturated and trans fat d. Carbohydrates e. Added sugars f. Cholesterol g. Sodium h. Potassium

- Saturated and trans fat - Added sugars - Cholesterol - Sodium

What is used as energy storage and repair cells?

Fat

The best way to get a good amount of phytochemicals is to consume plenty of _________ foods. a. Brightly colored b. Organic c. High protein d. Genetically modified

Brightly colored

The Acceptable Macronutrient Distribution Ranges (AMDR's) of macro nutrients?

Carbohydrate: 45% to 65% of total calories Protein: 10% to 35% of total calories Fat: 20% to 35% of total calories - Saturated fat <10% - Trans fat <1% - Polyunsaturated fat 5-10% - Monounsaturated fat 10-15%

Not all nutrients are required on a food label. Choose the nutrients that are both REQUIRED on the nutrition facts label and that Americans need MORE of.

- Fiber - Iron - Vitamin D - Potassium - Calcium

What are the key nutrients of concern that American are not getting in their diets? a. Sodium, fiber, iron, and vitamin A b. potassium, fiber, calcium and vitamin D c. iron, calcium, sodium and vitamin C d. zinc, iron, vitamin A, and calcium

potassium, fiber, calcium and vitamin D

Recommded Dietary Allowance

Minimum daily intake level sufficient to meet required for specific population groups

Which nutrients are required on the label because we need to consume more of them? Select ALL THAT APPLY. a. Calories b. Unsaturated fats c. Vitamin D d. Vitamin A e. Dietary Fiber f. Sodium g. Potassium h. Iron i. Protein j. Vitamin C k. Calcium

- Vitamin D - Dietary Fiber - Potassium - Iron - Calcium

What is the maximum amount of fat that Karen should consume if on an 1,800 calorie diet? a. 25 grams b. 50 grams c. 70 grams d. 85 grams The recommended intake of fat (AMDR) is 20-35% of calories. The maximum would be 35% of calories. 1800 kcals x 0.35 (35%) = 630 kcals Now we convert this into grams. Fat = 9 kcals per gram 630 / 9 = 70 grams

70 grams

A lunch that consists of a rice and beans with corn on the cob, butter, and fresh fruit bowl is missing which food group? a. Fruit b. Dairy c. Protein d. Vegetable

Dairy

Fruits A one cup equivalent is equal to: 1 cup chopped or diced 1/2 cup dried fruit 1 large banana 1 cup 100% fruit juice 32 grapes 8 whole strawberries 1 medium to large piece of whole fruit Choose more whole fruit rather than fruit juice Canned fruit should be packed in natural juice, not heavy syrup

Dairy A one cup equivalent is equal to: 1 cup milk 1 cup yogurt 1 cup calcium-fortified soy, oat, or almond beverage 1-1/2 ounces natural cheese 2 ounces processed cheese Choose low-fat milk, yogurt, and cheese Milk replacement beverages need to be calcium-fortified If sweetened dairy products are chosen, the extra calories from added sugars need to be considered

Which food group is considered the most nutrient-dense? a. Protein b. Carbohydrates c. Fruits d. Vegetables

Vegetables

water soluble vitamins

B vitamins and vitamin C Nia Ribo Thia Folate Pantothenic Biot Vitamin C

Grains A one ounce equivalent is equal to: 1 slice bread 1/2 cup rice or pasta 1/2 cup cooked cereal (oatmeal, grits, etc) 1 oz. ready to eat cereal (see label for specific amount) Make at least half your servings from whole grains

Vegetables A one cup equivalent is equal to: One cup raw or cooked vegetables Two cups raw, leafy salad greens (lettuce) One cup vegetable juice Choose vegetables from all of the subgroups weekly - dark green, starchy, red and orange, beans and peas, and other. Choose fresh or frozen vegetables over canned

Which of the following is a likely indicator that the nutrition information you are reading about is credible? a. The recommendations are based on a new study b. The article tells you about the bad foods you should avoid c. The article cites testimonials from highly respected celebrities d. The article avoids making specific recommendations until more research is done on the topic

The article avoids making specific recommendations until more research is done on the topic

Why is nutrition advise from .com (commercial) or .net (networks) or blogs something to be skeptical about?

They are made for selling and advertising of products.

Which of the following dietary reference intake categories would apply when discussing the issue of megavitamin supplements with an individual? a. EAR b. UL c. RDA d. AI

UL

Processed food sorting

Unprocessed - Ground coffee - Whole Eggs - Plain frozen broccoli Processed - Sweetened applesauce - Low-fat milk Ultra-processed - Packaged bread - Ice cream - Veggie Burger on a Bun - Home-made macaroni - Bacon - Stouffer's lasagna - Coffee Creamer

Which of the following is one of the six classes of nutrients? a. Cholesterol b. Water c. Phytochemicals d. Sodium

Water

Bob consumed 2,100 calories and 140 grams of protein. Is his protein intake within the normal AMDR? a.Yes b. No First, we convert the grams of protein into calories. Protein = 4 kcals/g 140 grams x 4 = 564 Now, compare this to the total calories to determine the percent. 560 / 2100 = .26667 (Rounds to 27%) The recommended amount from protein (AMDR) is 10-35%. Yes it is in range.

Yes

Processed culinary ingredients Food ingredients derived from a minimally processed food by pressing, refining, grinding, or milling. They are typically not eaten on their own but used to prepare minimally processed foods.

oils made from seeds, nuts and fruits, to include soybeans, corn, oil palm, sunflower or olives white, brown and other types of sugar and molasses obtained from cane or beet honey extracted from honeycombs syrup extracted from maple trees starches extracted from corn and other plants butter lard coconut fat refined or coarse salt, mined or from seawater any food combining two of these ingredients (salted butter)

What are the key nutrients of concern that American are not getting in their diets? - Sodium, fiber, iron, and vitamin A - potassium, fiber, calcium and vitamin D - iron, calcium, sodium and vitamin C - zinc, iron, vitamin A, and calcium

potassium, fiber, calcium and vitamin D

What are the things that make a nutrient organic?

Both Carbon and Hydrogen (sometimes nitrogen)

Which of the following is the most "energy dense"? a. Strawberries b. Diet cola c. Cookies d. Cucumbers

Cookies

MyPlate food groups

Grains, Vegetables, Fruit, Dairy, Protein - Water Chestnut - Papaya - Black beans - Steak - Tossed Salad - Tomato Juice - Brussel Sprouts - Cheddar Cheese - Avocado

What is the first thing you should look at on the label if you are trying to lose weight? a. Calories b. Fat c. Carbohydrates d. Serving size

Serving size

MyPlate

Used to guide meal planning

An individual who uses a warm glass of milk each night to help him sleep makes this choice based on: a. body image b. convenience c. emotional comfort d. positive association

emotional comfort

Low intakes would be less of a concern for ___-______ ________ since they can be stored in the body

fat-soluble vitamins

In a healthy individual, exceeding 100% is good except for....? (3)

sodium, saturated fat, and cholesterol.

Lipids

triglycerides, phospholipids, steroids / sterols

Which website is likely to contain INACCURATE or biased nutrition information? a. www.harvard.edu b. www.loseweightnow.com c. www.americanheartassociation.org d. www.fda.gov

www.loseweightnow.com

Required Nutrients on the Food Label That We Need to Consume LESS of:

- Saturated Fat - Trans Fat - Cholesterol - Sodium - Added Sugars

What helps transport nutrients and be a lubricant?

Water

Protein Foods A one ounce equivalent is equal to: 1 ounce of seafood, poultry, beef, or other animal 1 egg 1/4 cup cooked beans 2 Tbsp. hummus 1 Tbsp. peanut butter or other nut butter 1/2 ounce nuts or seeds 1/4 cup (2 oz.) tofu Choose lean meat choices most often Choose seafood, beans, nuts and seeds frequently

y

Can RDA's change between men and women what about children and infants?

yes

Grains Any food made from wheat, rice, cornmeal, oats, barley, or other cereal grains is part of the grains group. Grains are an excellent source of carbohydrates and a good source of most B vitamins, iron, and fiber - depending on your choices. It is always better to choose whole grains instead of refined grains. Whole grains contain the entire grain kernel and tend to be higher in fiber. Look for the word "whole" on your labels (whole wheat, whole grain, etc). Refined grains have been processed to remove the bran and germ, giving the food a finer texture and improving shelf life. In the process, much of the fiber and other nutrients are lost. Although many refined products are enriched to replace the lost vitamins, the fiber is not added back. Many foods you consume likely have a combination of both whole and refined grains. Due to the numerous low carbohydrate diets in recent years and more focus on the need for some people to avoid gluten, many people lack servings from the grains group. Oatmeal, brown rice, bulgur, and whole wheat bread products (using whole wheat flour) are good sources of whole grains. White bread, white rice, and products made from white flour (cookies, doughnuts, pastries, crackers, sugar-sweetened granola bars, etc.) are typical examples of refined grains.

Grains

Health Claims

Reliable Health Claims: Calcium and reduced risk of osteoporosis Sodium and reduced risk of hypertension Dietary saturated fat and cholesterol and reduced risk of coronary heart disease Dietary fat and reduced risk of cancer Fiber-containing grain products, fruits, and vegetables reduced risk of cancer Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and reduce risk of coronary heart disease Fruits and vegetables and reduced risk of cancer Folate and reduced risk of neural tube defects Sugar alcohols and reduced risk of tooth decay Soluble fiber from whole oats and from psyllium seed husk and reduced risk of heart disease Soy protein and reduced risk of heart disease Whole grains and reduced risk of heart disease and certain types of cancers Plant sterol and plant stanol esters and reduced risk of heart disease Potassium and reduced risk of hypertension and stroke

Which of the following is an energy-yielding nutrient? a. Vitamin C b. Sugar c. Iron d. Salt

Sugar

Which of the following is an energy-yielding nutrient? a. Vtamin C b. Sugar c. Iron d. Salt

Sugar

What is RDA?

average daily intake level sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people in a population group. The RDA's are used to help guide individuals to achieve adequate nutrient intake. - each person is to consume 100% or more of the RDA/AI for each nutrient. In a healthy individual, exceeding 100% is good except for sodium, saturated fat, and cholesterol.

What is Nutrient Dense?

high in nutrients, low in calories - Important for maintaining weight loss WITH NEEDED NUTRIENTS

Which of the following are required to become a Registered Dietitian Nutritionist (RDN)? Select all that apply. [mark all correct answers] a. Online certification course b. 2 year associate degree (AA or AS) c. 1200 hours of supervised practice d. Passing a national registration exam e. Completion of a holistic nutrition and wellness program online f. Bachelor's, master's, or doctoral degree in dietetics/nutrition g. 500 hours of nutrition training by a physician

1. 1200 hours of supervised practice 2. Passing a national registration exam 3. Bachelor's, master's, or doctoral degree in dietetics/nutrition

What is the minimum amount of daily carbohydrate a person should have if consuming 1,500 calories per day, to stay within the AMDR? a. 130 grams b. 169 grams c. 72 grams d. 38 grams The AMDR for carbohydrates is 45-65% of calories. The minimum would be 45% of calories. 1500 x 0.45 (45%) = 675 kcals Now we convert this into grams (carbs = 4 kcals/g) 675 / 4 = 168.75 (rounds up to 169 grams)

169 grams

A food contains 25 grams carbohydrate, 5 grams fat, and 10 grams protein. How many kcalories are in this food? a. 185 kcals b. 275 kcals c. 810 kcals d. 1850 kcals Carbohydrates = 25 grams x 4 kcals/gram = 100 kcals Fat = 5 grams x 9 kcals/gram = 45 kcals Protein 10 grams x 4 kcals/gram = 40 kcals 100 + 45 + 40 = 185 kcals

185 kcals

One cup of pasta counts as ______ on MyPlate. a. 8 ounces grains b. 1 ounce grains c. 2 ounces grains d. discretionary calories

2 ounces grains

Percent daily values (%DV) on the Nutrition Facts labels are based on a diet that contains: a. 2,000 calories b. 1,800 calories c. 1,500 calories d. 1,000 calories

2,000 calories

A diet that contains 1765 calories and 47% of calories from carbohydrate contains how many grams of carbohydrate? a. 207 grams b. 160 grams c. 247 grams d. 138 grams 1765 X 0.47 (47%) = 829.55 Now we convert this to grams. Carbohydrate = 4 kcals per gram 829.55 / 4 = 207.4

207 grams

To keep saturated fat less than 10% of calories, a person consuming 2,000 calories per day should not exceed a daily intake of: a. 10 grams b. 22 grams c. 30 grams d. 45 grams 2000 kcals x 0.10 (10%) = 200 Now we have to convert it into grams. Fat = 9 kcals per gram 200 / 9 = 22.2 grams (rounded to nearest whole is 22 grams)

22 grams

Kathy's dietitian has placed her on a 1,200 kcalorie weight loss diet. She was told that no more than 30% of her kcalories should come from fat. Kathy wants to know how many grams of fat she is allowed to consume so she can read her nutrition labels more easily. Calculate the maximum grams of fat Kathy is allowed to consume. a. 20 grams b. 40 grams c. 120 grams d. 360 grams 1200 x .0.30 (30%) = 360 kcals Now we convert to grams (fat = 9 kcals/gram) 360 / 9 kcals = 40 grams

40 grams

What is Energy Dense?

A food DENSE in calorie content in relation to its weight. - Usually provides fewer overall nutrients - Doesn't fill you up so you end up eating again and eating more calories

An essential nutrient is: a. A nutrient that is important. b. A nutrient that cannot be made in sufficient quantities by the body. c. A nutrient that is difficult to receive in the diet in adequate quantities. d. A nutrient the body can make.

A nutrient that cannot be made in sufficient quantities by the body.

Organic Nutrient:

A nutrient that contains both carbon and hydrogen, and sometimes nitrogen. Organic nutrients can be made by living organisms and are complex. In a sense, they are "alive", and therefore can be destroyed or broken down. Organic nutrients include the macronutrients - carbohydrates, protein, and fat.

Inorganic Nutrient:

A nutrient that does not contain carbon and hydrogen and is not created or destroyed. Inorganic nutrients are already in their simplest form, so they are not digested. Inorganic nutrients include minerals and water.

Estimated Average Requirement (EAR)

Amount that meets 50% of healthy individuals' needs. Normally used in research.

major minerals

calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur

Energy Sources (kcal/g) Carbohydrates = 4 calories Protein = 4 calories Lipids = 9 calories Carbohydrates and proteins provide 4 calories per gram, and fats provide 9 calories per gram. Fat is the most energy-dense nutrient, because it provides the most calories per gram (more than double carbohydrates and protein). Although alcohol does provide energy (7 calories per gram), it isn't a nutrient because it isn't required as a source of nourishment to the body. If you know the grams of carbohydrate, protein, and fat in a food, you can easily determine how many calories it contains. Here is an example: 14 grams carbohydrate = 14 x 4 = 56 calories 3 grams protein = 3 x 4 = 12 calories 5 grams fat = 5 x 9 = 45 calories 56 + 12 + 45 = 113 This food contains approximately 113 calories

Carbohydrate: 45% to 65% of total calories Protein: 10% to 35% of total calories Fat: 20% to 35% of total calories Saturated fat <10% Trans fat <1% Polyunsaturated fat 5-10% Monounsaturated fat 10-15%

Fruits Fruits are an excellent source of carbohydrates, fiber, phytochemicals, vitamin C, magnesium, and potassium. It is better to choose whole fruits over juices because most juice does not contain fiber. If juice is chosen, look for ones that have 100% fruit juice and no added sugar. Most juice labels should specify the actual juice content (by %), but if not, you can tell by reading the ingredients list. Only 100% fruit juice counts as fruit on MyPlate.

Dairy The primary goal of the dairy group is to provide calcium needed for bone health. Cow's milk is an excellent choice since it contains several nutrients such as protein, carbohydrate, potassium, magnesium, B-vitamins, vitamin A, vitamin D, and calcium. Does it matter if milk comes from a cow and not a human? No. Other dairy products such as yogurt and cheese count too. Don't forget the extra calories you get from sugar-sweetened choices (chocolate milk, sweetened yogurt, etc.). Vegetarians, those who are lactose intolerant, or those who don't like dairy need not worry. Calcium-fortified soy, almond, oat, or other equivalent "milk replacement" beverages can count too, but make sure you read the labels to ensure an adequate calcium and vitamin D content. Aim for brands that contain at least 25% of the daily value of each cup. Do not assume that everything white counts in the dairy group. Items such as mayonnaise and Ranch dressing are NOT dairy! Eggs aren't either - they count in the protein group. Even things like cream cheese and sour cream, although technically dairy, contain very little calcium and count as added fats instead.

The Dietary Guidelines for Americans (DGA) are a set of nutrition recommendations for individuals released when??

Every 5 years

Highlights of the new Nutrition Facts Labels

Increased type size for "calories", "servings per container", and "serving size" to ensure consumers see this information Bolding of "calories" and "serving size" Manufacturers must declare actual amounts and the % daily value for vitamin D, calcium, iron, and potassium. Vitamin D and potassium replace vitamin A and vitamin C as required nutrients on labels. They can still voluntarily list amounts for other vitamins and minerals. The footnote is changing to better explain what percent Daily Value means. It will read: "*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice." "Added sugars" in grams and as percent Daily Value will be included on the label. While continuing to require "Total Fat", "Saturated Fat", and "Trans Fat" on the label, "Calories from Fat" is being removed. Serving sizes are updated based on the amounts of foods and beverages people consume, not what they "should be" consuming. i.e., Ramen noodles will now have a label for the entire package rather than for 1/2 block. For products that are larger than a single serving but that could be consumed in one sitting or multiple sittings, manufacturers will display product "dual column" labels to show the number of calories and nutrients on both a "per serving" and "per package/unit" basis.

Which of the following is a likely indicator that you might be reading junk science? a. It says more research is needed before a conclusion can be made b. It classifies foods as good or bad c. It mentions professionals' opinions when discussing results d. The conclusions from the study seem to be very complex

It classifies foods as good or bad

Unprocessed or minimally processed foods Unprocessed foods include the natural edible food parts of plants and animals. Minimally processed foods have been slightly altered for the primary purpose of preservation but which does not substantially change the nutritional content of the food. Examples include: cleaning and removing inedible or unwanted parts, grinding, refrigeration, pasteurization, fermentation, freezing, and vacuum-packaging. This allows the food to be stored for a greater amount of time and remain safe to eat.

Natural, packaged, cut, chilled, or frozen vegetables, fruits, potatoes, and other roots and tubers. bulk or packaged grains such as brown, white, parboiled and whole grain rice, corn kernel, or wheat berry fresh or pasteurized vegetable or fruit juices with no added sugar or other substances grains of wheat, oats, and other cereals (referring to the actual grain, not ready-to-eat cereals) grits, flakes and flours made from corn, wheat or oats, including those fortified with iron, folic acid, or other nutrients lost during processing dried or fresh pasta, couscous, and polenta made from water and the grits/flakes/flours described above eggs dried fruit lentils, chickpeas, beans, and other legumes nuts, peanuts, and other seeds without salt or sugar fresh and dried herbs and spices(e.g., oregano, pepper, thyme, cinnamon) fresh and dried mushrooms and other fungi or algae fresh and dried herbs and spices fresh, chilled or frozen meat, poultry, fish and seafood, whole or in the form of steaks, fillets and other cuts fresh or pasteurized milk; yogurt without sugar tea, herbal infusions coffee tap, spring, and mineral water

What is an appropriate amount of discretionary calories?

No more than 10% of calories

What is an appropriate amount of discretionary calories? a. No more than 5% of calories b. No more than 10% of calories c. Less than 30% of calories d. Intakes should be eliminated from a healthy diet.

No more than 10% of calories

If inorganic nutrients are already in their simplest form, do they get digested? - What are 2 examples of inorganic nutrients?

Not digested - Minerals and water

Nutrient Dense vs. Energy Dense

Nutrient Dense - Skim Milk - Papaya - Kidney beans Energy Dense - Olive Oil - Cheddar Cheese - Pumpkin Pie - Mayo

Daily Value (DV)

Nutrient recommendation per 2,000 calories

Which nutrient claim describes a food that contains 25% DV for potassium? a. One serving of the food is high in potassium. b. One serving of the food is a good source of potassium. c. The entire container must be consumed to obtain enough potassium. d. This food can help prevent high blood pressure.

One serving of the food is high in potassium.

When seeking nutrition information, more people tend to value: a. Evidence-based information b. Highly educated nutrition experts c. Government websites d. Personal experiences of others

Personal experiences of others

Phytochemicals are found in which types of foods? a. Animal products b. Processed foods c. Plant-based d. Dairy products

Plant-based

Which of the following is a micronutrient? a. Potassium b. Protein c. Carbohydrate d. Fat

Potassium

Dietary Reference Intakes (DRIs)

Recommendation that includes the RDA, AI, EAR, and UL

10 Red Flags of "Junk Science"

Recommendations that promise a quick fix. Dire warnings of danger from a single product or regimen. Claims that sound too good to be true. Simplistic conclusions are drawn from a complex study. Recommendations based on a single study. Dramatic statements that reputable scientific organizations refute. Lists of "good" and "bad" foods. (i.e. "Five foods you should never eat.") "Spinning" information from another product to match the producer's claims. Stating that research is "currently underway," indicating that there is no current research. Non-science-based testimonials are supporting the product, often from celebrities or highly satisfied customers.

What is the Recommended Dietary Guidelines? WHAT IS NOT??

Recommended - Limit cals from added fats and added sugars - Limit foods high in sodium - Stay within calorie limits of your needs - Focus on variety - Nutrient dense food choices NOT - Eliminate all animal foods - Low carb diet - Avoid dairy products - Consume a limited variety of foods -

Vegetables Vegetables are an excellent source of fiber, phytochemicals, and antioxidant nutrients. Aim for various types of vegetables and include all of the vegetable subcategories in your diet weekly. Subcategories include dark green, starchy (potatoes, etc.), red and orange, beans and peas, etc. Most people "over-report" their vegetable consumption, especially when consuming salads. For example, a one-cup equivalent of vegetables equals 2 cups of leafy greens, such as lettuce. It is better to choose fresh or frozen vegetables rather than canned vegetables. Frozen vegetables are cheaper than fresh, and freezing does not destroy nutrients. Canned vegetables tend to be less nutritious since some nutrients are destroyed in the canning process. Canned vegetables also tend to contain more sodium.

Vegetables

What about Oils? While not a food group (and not represented on the MyPlate graphic), oils can be included in a healthy diet. Oils are fats that are liquid at room temperature from fish and plant sources such as nuts, seeds, or vegetables. They are generally used in cooking and may also be consumed through salad dressings or added to foods through mayonnaise or other condiments. Because most oils contain a healthy type of fat compared to solid fat versions, they are generally considered suitable to include in the diet. However, all fats are heavy in calories compared to other nutrients. One should balance calories from all food groups and the added oils to meet weight management goals.

What about Added Fats and Sugar? MyPlate will give you an allowance for extra calories from solid fats and sugars. This would include items such as mayonnaise, cream cheese, butter, stick margarine, and other added fats. These are common ingredients in popular foods like cookies and pastries. Solid fats are not considered a healthy addition to food because they increase the risk of heart disease. The solid fats can also be hidden in foods that provide good nutrients, such as fatty meats, whole milk, and cheeses. When making choices in each food group, choosing foods lower in added saturated fats is essential. Examples of this would be choosing low-fat milk rather than whole milk or a baked potato over potato chips. Sugars would also be included in this allowance. Since sugar is found in some very healthy foods like fruits and milk, we usually talk about "added sugars" when discussing foods to limit. Added sugars are any foods with sweeteners added to the food rather than found naturally in it, such as soda and other sweetened beverages, jelly, sweetened/flavored yogurts, sweetened cereals, etc. When making choices in each food group, choose foods with natural rather than added sugars. Good examples of these would be choosing milk instead of ice cream or choosing 100% fruit juice instead of fruit drinks. No more than 10% of total calories should come from a combination of added sugars and saturated fat.

Processed foods Products manufactured by industry with salt, sugar, oil, or other processed culinary ingredients are added to natural or minimally processed foods to preserve or to make them more palatable. They are derived directly from foods and are recognized as versions of the original foods. They are usually consumed as a part of or as a side dish in culinary preparations made using natural or minimally processed foods. Most processed foods have two or three ingredients and can be readily eaten without further preparation.

canned or bottled legumes or vegetables preserved in salt(brine)or vinegar, or by pickling tomato extract, pastes, or concentrates (with salt and/or sugar) fruits in sugar or syrup(with or without added antioxidants) fermented alcoholic beverages such as beer, alcoholic cider, and wine canned fish, such as sardine and tuna, with or without added preservatives salted, dried, smoked, or cured meat or fish with no other shelf-preserving additives coconut fat freshly-made cheeses freshly-made (unpackaged) bread made of wheat flour, yeast, water, and salt

Fruits are an excellent source of: (6)

carbohydrates, fiber, phytochemicals, vitamin C, magnesium, and potassium.

Daily Values Are Based on the following recommendations, per a 2,000 calorie diet.

chart

Is cheddar cheese.. nutrient dense or energy dense?

energy dense

Is olive oil.. nutrient dense or energy dense?

energy dense

Ultra-processed foods Also commonly referred to as "highly processed foods," these are foods from the prior group that goes beyond the incorporation of salt, sweeteners, or fat to include artificial colors and flavors and preservatives that promote shelf stability, preserve texture, and increase palatability. Several processing steps using multiple ingredients comprise the ultra-processed foods. It is speculated that these foods are designed to specifically increase cravings so that people will overeat them and purchase more. They are typically ready to eat with minimal additional preparation.

fatty, sweet, savory, or salty packaged snacks cookies ice creams and frozen desserts chocolates, candies, and confectionary cola, soda, and other carbonated soft drinks energy and sports drinks canned, packaged, dehydrated(powdered), and other 'instant' soups, noodles, sauces, desserts, drink mixes, and seasonings sweetened and flavored yogurts, including fruit yogurts dairy drinks, including chocolate milk sweetened juices margarine and spreads pre-prepared (packaged) meat, fish, and vegetables pre-prepared pizza and pasta dishes pre-prepared burgers, hot dogs, sausages pre-prepared poultry and fish 'nuggets' and 'sticks' other animal products made from remnants packaged breads, hamburger and hot dog buns baked products made with ingredients such as hydrogenated vegetable fat, sugar, yeast, whey, emulsifiers, and other additives breakfast cereals and bars infant formulas & drinks, and meal replacement shakes (e.g., 'slim fast') beef jerky bacon pastries, cakes and cake mixes refined grain pasta distilled alcoholic beverages such as whisky, gin, rum, vodka, etc.

trace minerals

iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum

A food that is labeled as being "fat free" is best described as containing: - less than 1 gram of fat per serving - 3 grams or less fat per serving - less than 0.5 grams of fat per serving - less than 5 grams of fat per serving

less than 0.5 grams of fat per serving

What has changed about the serving sizes on the new food labels? a. the serving size reflects what the recommended amount based on federal guidelines b. the serving size reflects what a person typically consume at one time c. the serving size reflects the amount of calories a person should consume d. the serving size reflects higher amounts of the nutrients of concern

the serving size reflects what a person typically consume at one time