NSC 101 Unit 3

In the vegetable group the standard size is:

1 cup 100% vegetable juice = 1 cup cooked and raw vegetables

structure/function claim

describes the role a nutrient plays in maintaining a structure, such as bone, or promoting a normal function, such as digestion

Adequate Intakes (AIs)

dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present

In the protein-rich food group, choose foods that are classified as protein-rich AND non-meat

eggs, beans and nuts tofu and seeds

Olives are in the ______ food group

fats and oils

Daily Values (DVs)

set of nutrient intake standards developed for labeling purposes

requirement

smallest amount of a nutrient that maintains a defined level of nutritional health

Tolerable Upper Intake Level (Upper Level or UL)

standard representing the highest average amount of a nutrient that's unlikely to be harmful when consumed daily

Dietary Reference Intakes (DRIs)

standards for daily energy and nutrient intake to reduce risk of nutrient deficiencies and excesses, prevent disease, and achieve optimal health

Recommended Dietary Allowances (RDAs)

standards for recommending daily intakes of several nutrients

Which beverages supply the highest number of empty calories in Americans' diets?

sugar-sweetened soft drinks, sports drinks, and fruit drinks.

What are two other Food Guides like MyPlate?

the Mediterranean Food Guide the Asian Diet Pyramid

Estimated Average Requirement (EAR)

the amount of nutrients that meet the needs of 50% of healthy people who are in a particular life stage/gender group

whole grains

the entire, ground, cracked, or flaked seeds of cereal grains, such as wheat, buckwheat, oats, corn, rice, wild rice, rye, and barley

The Nutrition Facts panel must provide info about:

the food's total fat, specific fats (saturated and trans), cholesterol, sodium, total carbs, fiber, sugars, protein, vitamin A, vitamin C, calcium and iron contents.

Why is it recommended to discuss herbal supplements with a physician prior to adding them to daily intake?

they may cause health risks

Enrichment is the re-addition of ?

thiamin, riboflavin, folic acid

Which of the following summarizes the purpose of the Dietary Guidelines for Americans, 2010

to improve the health of all Americans age two and older.

What do DVs take into account?

total fat, cholesterol, total carbs, fiber, and several vitamins and minerals

Which group do avocados, nuts and olives belong?

oils

The production of ________ __________ doesn't rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation.

organic foods

What vitamins and minerals are in many dairy products?

protein, phosphorus and potassium (minerals), calcium, and the vitamins A and D, and riboflavin.

Echinacea is related to what plant

ragweed, which can cause seasonal allergies

The nutrition facts panel must provide info on:

total fat, specific fats (trans and saturated), cholesterol, sodium, total carbs, fiber, sugars, protein, vitamin A, vitamin C, calcium and iron contents

DRI (Dietary Reference Intakes) are an ________

umbrella encompassing other standards like the ones listed in the picture

What are the key components of the Dietary Guidelines?

1. Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. 2. Control total caloric intake to manage body weight. 3. Increase physical activity 4. Maintain appropriate calorie balance during each stage of life.

In the protein group, the standard serving size is equivalent to:

1/4 cup cooked, dried beans or peas = 1 oz meat, fish, or poultry = 1 egg = 1 tablespoon peanut butter = 1/4 regular tofu = 1/2 oz nuts or seeds

What percent of DV is considered a high source of a nutrient?

20%Dv or more is a high source of a nutrient in a food

Acceptable Macronutrient distribution ranges: Adults

Carbs: 45-65% Protein: 10-35% Fat: 20-35%

Which of the following is an example of a health claim?

Correct: Fiber can lower cholesterol Wrong: Calcium builds strong bones Vitamins can help maintain immune health.

Which of the following portrays the definition of empty calories?

Correct: Foods that have very little nutrient value Incorrect: Foods that offer minimal energy

In response to a period of weight gain, what can you do to balance calorie intake to manage weight?

Correct: Increase physical activity, consumer fewer calories Wrong: eat on a regular schedule

What is a NOT a primary storage site for vitamins?

Correct: Kidneys Incorrect: Fat, liver

To prevent disease, achieve optimal health, and reduce the risk of nutrient deficiencies nutrition experts have established the:

Dietary Reference Intakes

For products that have more than one ingredient, what must they do?

Display a list of the ingredients in descending order according to weight.

The ______ 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)

How often are the Dietary Guidelines updated?

Every 5 years

Who monitors food and beverage labeling in the US??

FDA (Food and Drug Administration)

The _______- inspired the development of other food pyramids for those who don't follow the Western diet.

Food Guid Pyramid

What are true about facts about the percentages of Daily Values when applied to the Nutrition Facts food label?

Is based on the 2000 calorie diet that allows for easy comparison among similar foods. Also requires people with more or less than 2000 calorie diet to make adjustments

Lentils are in the _______ food group

Meat and meat substitutes

A significant difference between Vitamins B and C versus Vitamin D is?

Meeting daily intake recommendations is essential B and C are not stored in the body D, iron and calcium are stored in the body

What are vegetables a good source of?

Micronutrients, fiber and phytochemicals Also low in fat and energy

What is the USDA's interactive dietary and menu planing guide that replaced MyPyramid?

MyPlate

What does the EER take into account?

Person's physical activity level, height, weight, sex and life stage.

The purpose of the AMDRs (Acceptable Macronutrient Distribution Ranges) include?

Providing a range of intakes to promote adequate macronutrients, reducing the risk of diet-related chronic diseases

Which nutrient standard is set to meet 97-98% of the nutrient requirements for nearly all healthy Americans?

RDAs (Recommended Dietary Allowances)

Which foods supply the highest number of empty calories in Americans' diets?

cakes, cookies, pastries, and donuts, cheese (source of solid fat), pizza (source of solid fat), & ice cream.

life stage/gender group

classifies people according to age, sex, and whether females are pregnant or breastfeeding

Plants that are highly toxic or cancer causing

comfrey, pennyroyal, sassafras, kava, lobelia, and ma huang.

empty calorie allowance

daily amount of energy remaining after a person consumes recommended amounts of foods that contain little or no solid fats and added sugars from the major food groups

nutrient content claim

describes levels of nutrients in packaged foods

health claim

describes the relationship between a food or food ingredient and the reduced risk of a nutrition-related condition

Examples of MV/MM

fish oil (omega 3) glucosamine echinacea flax-see oil and pills

What does a food with "natural" on the label NOT contain?

food coloring agents, synthetic flavors, or other manufactured substances

Which tool is most useful for meal planning?

food guide

What is the addition of any nutrient to foods??

fortification!!!

When selecting foods from the fruit group, choose more:

frozen or fresh fruit

On nutrition labels, what are the servings show in?

household and metric units

nutrition Facts panel

information on food packaging that indicates nutrition information per serving of the food

A produce farmer is interested in growing organic crops. Based on regulations, what would the farmer have to avoid?

ionizing radiation, genetic improvements, synthetic fertilizer

Protein rich food contain which micronutrients?

iron, zinc and B vitamins

A reduced-fat food contains:

less than 25% of the fat serving than the reference food.

Lean meat or poultry provides:

less than 5g of fat, 2g of saturated fat, and 95 mg of cholesterol per serving

What are some storage sites for nutrients like Vitamin D and the minerals iron and calcium?

liver, body fat, and/or bones

What are fruits a good source of?

low fat, good source of phytochemicals and micronutrients, especially potassium and vitamins C and folate.

Acceptable Macronutrient Distribution Ranges (AMDRs)

macronutrient intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases

The Supplement Facts label on dietary supplements must include:

manufacturer's contact info %DV of each nutrient serving size

The Dietary Supplement and Health Education Act of 1994 allows:

manufacturers to classify dietary supplements as foods. Thus these supplements don't need to get tested for safety

Most commonly used dietary supplements are:

multivitamin/multimineral (MV/MM)

MyPlate empty calorie allowances allows for ________ empty calories in a 2000kcal diet.

260

A low-fat food contains

3g or less of fat per serving

A low-calorie food contains:

40kcal or less per serving

What percent of DV is considered a low source of a nutrient?

5%DV or less of a nutrient is a low source of the nutrient

The purpose of the Dietary Guidelines for Americans is to

Reduce the risk of nutrition-related chronic health conditions set general nutritional-related lifestyle recommendation NOT guidlines for nutrients in organic foods

What information should be listed on a Nutrition Facts panel?

Saturated fat, servings per container, and list of ingredients.

Which of the following nutrients are required on the Nutrition Facts panel?

Saturated fats, sodium, potassium and vitamin D NOT mono-unsaturated fats

What factors affect the amount of nutrients a person can need?

Their age, sex, general health status, physical activity level, and life cycle stage.

What happens when there are high amounts of vitamins?

They act as drugs and can produce unpleasant and even toxic side effects

Which of the following sets beans and peas apart form the rest of the vegetable group?

They are protein-rich

What is the main reason food manufacturers make nutrition claims on food products?

They are used as a marketing tool directed toward the health-conscious consumers.

What are the appropriate uses of DRI standards?

To prevent disease To reduce the risk of nutrient deficiencies To achieve optimal health To ensure that one specific nutrient is not over consumed

What is the max chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in most people?

Tolerable Upper Intake Level

A light or lite food has:

at least 1/3 fewer kilocalories OR half the fat of the reference food

Estimated Energy Requirement (EER)

average daily energy intake that meets the needs of a healthy person maintaining his or her weight

The Estimated Energy Requirement is based on the needs of healthy individuals; T of F?

True

What are two vitamins that are not stored by the body?

Vitamin C and most B vitamins

Examples of nutrients required on the Nutrition Facts panel:

Vitamin D, Saturated Fats, Sodium, Potassium

What vitamins and minerals does one need to consume daily to maintain adequate levels in the body?

Vitamins D, C and B and the minerals iron and calcium

enrichment

addition of iron, thiamin, riboflavin, niacin, and folic acid to cereal grain products

fortification

addition of nutrients to food

megadose

an amount of a vitamin or mineral that at least 10 times the recommended amount of the nutrient