Nutrition CH 1

essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

In order for a food to be labeled as "organic", _________ of the product's ingredients have to meet the USDA regulations. a. 100% b. at least 95% c. at least 90% d. at least 85% e. at least 80%

C

Which nutrient requires a percent daily value on updated food labels? a. unsaturated fats b. vitamin C c. vitamin D d. vitamin A e. magnesium

C

How often does Healthy People update its program goals? a. every year b. every 2 years c. every 3 years d. every 10 years e. every 20 years

D

Unprocessed. Processed. Ultra processed. Plain, frozen broccoli

Unprocessed

Unprocessed. Processed. Ultra processed. Whole eggs

Unprocessed

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

b

Bulgur is a popular ____ in Mediterranean cuisine. a. fruit b. grain c. milk product d. protein food e. vegetable

b

Energy density

a measure of the energy a food provides relative to the weight of the food

nutrient density

a measure of the nutrients in a food compared with the energy the food provides

Which factor would most likely cause a person to go without food even when they are hungry? a. personal habits b. social interactions c. age d. body image concerns e. personal values

d

Which factor would most likely influence a person to eat at a time when they are not hungry? a. food preference b. ethnic heritage c. personal values d. emotional state e. age

d

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

d

Which of the following is NOT one of the six classes of nutrients? a. carbohydrates b. water c. protein d. alcohol e. fats

d

A processed food does not have natural ingredients. True False

false

solid fats

fats that are not usually liquid at room temperature; commonly found in most foods derived from animals and vegetable oils that have been hydrogenated. Solid fats typically contain more saturated and trans fats than most oils.

malnutrition

faulty or inadequate diet

A food contains 25 grams carbohydrate, 5 grams fat, and 10 grams protein. How many kcalories are in this food? a.185 kcals b275 kcals c.810 kcals d.1850 kcals

A

balanced diet

A diet which contains an optimal ratio of nutrients

empty calories

A popular term referring to foods that contribute much energy but too little of the nutrients

Dietary Reference Intakes (DRIs)

A set of nutritional reference values for the United States and Canada that applies to healthy people.

Calorie

Amount of energy needed to raise temperature 1 gram of water 1 degree C

Healthy People 2020

Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. Achieve health equity, eliminate disparities, and improve the health of all groups. Create social and physical environments that promote good health for all. Promote quality of life, healthy development, and healthy behaviors across all life stages.

What is the name of the intake survey given in the United States for collecting data on the kinds and amounts of food people eat? a. United States Food Survey b. What We Eat in America c. Heath and Nutrition Assessment d. U.S. Food Report e. National Survey of Dietary Habits

B

Which set of values form the scientific basis on which the RDA values are set? a. Dietary Reference Intakes b. Adequate Intakes c. Estimated Average Requirements d. Estimated Energy Requirements e. Tolerable Upper Intake Levels

C

organic

Contains carbon

The serving size listed on a food label ____. a. varies from one brand of a product to another b. is the same for all types of food products c. reflects a specific percentage of the RDA value for kcalories d. reflects the amount of food the average person eats e. reflects the desired consumption of a particular food

D

You eat 25 chips in a single sitting. One serving, which is approximately 11 chips, contains 140 kcalories. How many calories have you eaten? a. 62 b. 140 c. 212 d. 318 e. 517

D

The first ingredient listed in the ingredient list for a given product indicates that it ____. a. contains the most calories b. contains the fewest calories c. comprises the greatest volume d. comprises the least volume e. comprises the most weight

E

moderation

Not too much or too little of something; not going to an extreme in your pursuit of a goal.

Unprocessed. Processed. Ultra processed. Bacon

Processed

Daily Values

Recommendations that specify the amounts of certain nutrients that the average person should obtain each day.

Nutrients

Substances in food that your body needs to grow, to repair itself, and to supply you with energy

Undernutrition

The condition in which not enough calories are ingested to maintain health

Overnutrition

Too much food energy or excess nutrients to the degree of causing disease or increasing risk of disease; a form of malnutrition

Unprocessed. Processed. Ultra processed. Home-made Mac and cheese

Ultra processed

A food label contains the following ingredients: enriched flour, brown sugar, olive oil, cinnamon. Which ingredient is the most energy dense? a.olive oil b.enriched flour c.brown sugar d.cinnamon

a

A person who eats the same food every day is not following the diet-planning principle of: a.variety b.adequacy c.moderation d.balance

a

Compounds that alter physiological processes in the body are referred to as ____. a. bioactive food components b. essential nutrients c. functional foods d. organic nutrients e. vitamins

a

What makes a food ultra processed? a.the addition of colors sugars, salts, and preservatives b.canning, bagging, or freezing the food c.boiling, microwaving, or stir frying the food d.all foods that are not organic

a

When considering chemical analysis, which substance is found in the greatest amount in both food products and human beings? a.water b.vitamins c.carbohydrates d.protein

a

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.

a

Which of the following is an inorganic nutrient? a. minerals b. vitamins c. fat d. carbohydrates e. protein

a

Acceptable Macronutrient Distribution Range (AMDR)

a range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

kilocalorie

a unit of energy equal to 1,000 calories

Which of the following are key recommendations used with Choose My Plate? Select ALL that apply. [mark all correct answers] 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.

a, b, c

six characteristics of a nutritious diet

adequacy, balance kCalorie control, nutrient density, variety, moderation

chronic disease

an ongoing condition or illness

Kathy's dietitan 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 g b.40 g c.120 g d.360 g

b

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

b

When serving food, which food group should represent the largest portion of your plate? a. fruits b. vegetables c. protein d. grains e. dairy

b

When working with a patient to improve their long-term health, it is important to focus on their overall ____, rather than the specific foods in a given meal. a. adequacy b. eating pattern c. overnutrition d. undernutrition e. recommended dietary allowances

b

Which diet-planning principle can help a person to meet their nutrient needs needing to lose weight? a.balance b.nutrient density c.variety d.adequacy

b

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

b

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

c

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

c

How much energy is in 5 grams of carbohydrates? a. 5 kCal b. 10 kCal c. 20 kCal d. 45 kCal e. 90 kCal

c

What happens to the majority of your food when you consume an excess of energy-yielding nutrients? a. It is excreted as waste. b. It is excreted as urine. c. It is stored as fat. d. It is stored as carbohydrate. e. It is stored as protein.

c

What percentage of kcalories should come from fat? a. 0-10% b. 10-35% c. 20-35% d. 35-50% e. 45-65%

c

When choosing between two of the same food item such as chicken soup, which ingredient list would indicate that you are getting the best nutritional value? a.The first ingredient listed is water. b.The last ingredient listed is water. c.The first ingredient listed is chicken. d.The first ingredient listed is chicken stock.

c

Which food is the best choice for increasing protein without increasing fats too much? a. eggs b. bacon c. skinless chicken d. bratwurst e. ribs

c

Which food most likely has the highest energy density? a. raw, undressed spinach b. low-fat oatmeal cookie c. whole-milk cheese slices d. grilled skinless chicken breast e. whole-wheat bread

c

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

c, e, f, g

Which nutrients are included on the label because we need to consume more of them? Select ALL THAT APPLY. [mark all correct answers] 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

c, e, g, h, k

What are the six classes of nutrients?

carbohydrates, fats, proteins, vitamins, minerals, water

inorganic nutrients

chemical elements, compounds, and other substances necessary to sustain life processes that are not chemically carbon-based. aka minerals and water

eating pattern

customary intake of foods and beverages over time

Eating enough, but not too much, of a substance is known as ____. a. nutrient density b. nutrient profiling c. adequacy d. moderation e. overnutrition

d

What can be said about a food that provides 15% of the Daily Value of vitamin D? a.It is an excellent source of Vitamin D b.It is a poor source of Vitamin D c.It is a fair source of Vitamin D d.It is a good source of Vitamin D

d

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

d

What is the percent daily value? a. the amount necessary for each serving b. the average amount of a nutrient consumed in each serving c. the percent of the whole product that you are consuming for that nutrient d. the percent of the total amount of a nutrient in one serving of the food that a person should consume for the whole day

d

What is the recommended amount of vegetables for a 2000-kcalorie diet? a. 1/2 cup b. 1 cup c. 2 cups d. 2 1/2 cups e. 3 cups

d

Which food source contains phytochemicals? a. swordfish b. steak c. eggs d. yogurt e. spinach

e

Which set of guidelines is only utilized for nutrients that pose a health risk when consumed in excess? a. Dietary Reference Intakes b. Adequate Intakes c. Estimated Average Requirements d. Estimated Energy Requirements e. Tolerable Upper Intake Levels

e

Nutrient or Energy dense ice cream

energy

five major food groups

fruits, vegetables, grains, protein foods, milk and milk products

Health claims on food labels

health claims are statements made about a food product or ingredient linking to a reduced risk of disease. FDA limits the use of health messages, a may or might qualifier must be used in statement. Before a health claim can be made: 1. a food must be a good source of fiber, protein, vit A, vit C, calcium or iron. 2. a single serving may not contain more than any of the following constituents: 13 g of fat, 4 g of saturated fat, 60 mg of cholesterol, 480 mg of sodium. If a food exceeds any one of these, no health claim can be made.

Leading causes of death

heart disease, cancer, stroke

tolerable uptake levels (ULs)

help individual avoid harm from consuming too much of a nutrient

kcalorie control

management of food energy intake

Nutrient or Energy dense Skim milk

nutrient

Unprocessed. Processed. Ultra processed. sweetened applesauce

processed

adequacy

providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health

nutrient profiling

ranking foods based on their nutrient composition

nutrient claims

statements that characterize the quantity of a nutrient in a food

structure/function claims

statements that characterize the relationship between a nutrient or other substance in a food and its role in the body

added sugars

sugars and syrups that are added to food during processing or preparation

Recommended Dietary Allowance (RDA)

the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals

Adequate Intake (AI)

the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined

Estimated Average Requirement (EAR)

the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group

Estimated Energy Requirement (EER)

the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity

energy yielding nutrients

the nutrients that break down to yield energy the body can use: carbohydrate, fat, and protein.

Nutrient Deficiency

the state of not having enough of a nutrient to maintain good health

Unprocessed. Processed. Ultra processed. Stouffer's lasagna

ultra processed

nutrient requirements

vary with the type of organism, but most foods provide high nutrient availability for microorganisms