chapt 2

veggies/fruits serving size

1 cup

oils serving size

1 tsp

calculating the nutrient density of a food

1. divide the amount of a nutrient in a serving by the RDA 2. divide the calories in a serving of the food by the EER 3. compare the values and see if the food provides a greater contribution to your nutrient need than your calorie needs the higher the density the better is the source of a nutrient

percent DRV protein

10%

percent DRV saturated fat

10%

percent DRV fiber

11.5%

nutrient dense food

18% of nutrients, 5 % of cal since the % of the nutrients in the food is higher than the percent of calories

grains serving size

1oz

proteins serving size

1oz

On Nutritional Facts Labels, the DV is usually calculated based on both a ___ and a ___ calorie diet

2000 and 2500

percent DRV fat

30%

percent DRV carbs

60%

what guidelines were established to help reduce the risk of nutrient related chronic diseases?

Acceptable Macronutrient Distribution Ranges

for each macronutrient the ___ provide a range of intake associated with good health and a reduced risk of chronic diseases while providing for recommended intakes of essential nutrients

Acceptable Macronutrient Distribution Ranges (AMDR)

One tool for planning diets that support overall health is the Dietary ___ Intakes (DRI) which provide guidance on the quantities of nutrients that are most likely to result in optimal health

Daily Reference Intakes

a goal of the ____ is to promote the consumption of food to meet nutrient needs since dietary supplements are not an adequate substitute for a healthy diet

Dietary Guidelines

the latest recommendations from the Food and Nutrition Board are called ___ and they include 5 sets of standards

Dietary Reference Intakes

RDA can only be set for nutrients that have an

EAR- estimated average requirement

the main goal ___ is to remind consumers to think about building a healthy plate at meal times and to learn more about healthy eating

MyPlate

Database that makes it possible to estimate the amount of calories in many foods, see how closely intake matches RDA and Dvm and can be used to determine the nutrient and energy density of foods

Nutrient Database

total calories, calories from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, proteins, calcium, and iron are just some components that are included on most ____ panels

Nutritional Facts panel

what are the 2 sets of dietary standards by which DVs are based

Reference Daily Intakes and Daily Reference Values

term for max daily intake amounts of nutrients that are not likely to cause adverse health effects in almost all individuals in a life stage group

Upper Level

term for the daily intake amounts set for nutrients for which there are insufficient research data to establish an EAR

adequate intakes

moderation

applies to all food groups

to promote optimal health, people should aim to keep their intake of fat, saturated fay, cholesterol, and sodium at or ___ the 100% DV

below

nutrient to food source dairy

calcium

using low fat dressing, eating a baked pot instead of fries, and choosing smaller servings of high-fat foods are goof when trying reduce ___ intake

calorie

how do you calculate a food's energy density

compare the foods calorie content per gram weight of the food

a ___ is a generic nutrient standard used on Nutritional Facts Labels

daily value

what should a person do to work towards optimal nutritional health

eat a balanced diet consume a variety of foods moderate the amount physically active

cookies and chips that are not nutrient dense are often called ____ foods because they tend to be high in sugar and or fat but provide few other nutrients

empty calorie foods

structure/function claims

fad does not approve or authorize them manufacturers are responsible for ensuring the claims are accurate

foods that are nutrient dense

fat free milk (15% of nutrients, 4% cal) breakfast cereal (19% of nutrients, 6% of cal)

essential fatty acids, ____, and certain vitamins and minerals all have adequate intakes to set a daily intake amount for nutrients that do not have an established EAR

fiber

which nutrient should people strive to reach 100% DV

fiber, vitamin A and C, iron, and calcium

some strategies for building a healthy eating pattern

follow food safety recommendations select an eating pattern that meets nutrient needs over time at an appropriate calorie level account for all foods and beverages consumed

a smoothie, melon salad, 100% grape juice would all be good sources of ___ based on the MyPlate guidelines

fruit

___ claims describe a relationship between a disease and a nutrient, food, or food constituent

health claims

some qualities of a typical North American diet

high in sugar and salt and calories not enough fruits and veggies

what 4 groups have Daily Values been set

infants toddlers pregnant/ lactating over 4 yrs old

DRIs

intended mainly for diet planning and meet an RDA and AI set they only apply to healthy people

nutrient to food source grain

iron

benefits of using MyPlate and keeping track of your diet

it can help you take steps to improve your diet it can make you more thoughtful about your food choices it can help you identify which nutrients might be lacking

examples of healthy, protein rich foods

lean meat beans seafood

___ energy density foods contribute to a quicker feeling of fullness, while ____ energy density foods need to be eaten in larger amounts to feel full

low high

___ content claims are those that describe the nutrients in a food. Examples are "low in fat" "rich in vitamin A" and "zero calories"

nutrient content claims

sources of nutritious oils

olive oil salmon

nutritious sources of dairy according to MyPlate

part skim milk fat free milk low fat yogurt

examples of very low and low energy density foods

plain baked potato salsa lettuce oatmeal

___ are daily nutrient intake amount sufficient to meet the needs of nearly all individuals (97-98%) in a life stage

recommended dietary allowances

since they are specified by the FDA to be consistent among similar foods, the ____ size for all brands of ice cream must be the same

serving

good sources of veggies according to MyPlate guidelines

stir fry corn on the cob green bean salad dark green, orange, beans, peas, starchy

A ____ function claim describes how a nutrient affects the human body make-up and purpose, such as "iron builds song blood"

structure

which formula can be used to determine the total amount of calories or a nutrient in more than one serving?

the value on label times the number of the servings

____ of food means eating many different foods from each food group

variety

nutrient to food source fruit

vitamin c