Chapter 19: Food Labels and Portion Sizes
How are dairy portions interpreted in the portion size "hands" guide? -One finger length = ? -One fist = ?
-One finger length = 1 ounce of cheese -One fist = 1 cup of milk/milk alternative
How are oil portions interpreted in the portion size "hands" guide? -One fingertip = ? -Two fingertips = ? -Half a thumb = ?
-One fingertip = 1 teaspoon -Two fingertips = 2 teaspoons -Half a thumb = 1 tablespoon
Why do vitamin D supplements typically provide well over 100% of the %DV?
Because the absorption of vitamin D supplements by the body is highly inefficient and nowhere near that amount will actually be absorbed into the bloodstream when taken orally.
Describe similarities and differences between the USDA MyPlate and the Harvard Healthy Eating Plate
Both plate images do not indicate a specific portion size for foods within each group, however both demonstrate the concepts of portion control and portion management through the relative spaces according to each food group on a plate. -The Harvard Healthy Eating Plate recommends a larger portion for vegetables and a slightly larger portion for protein compared to the USDA MyPlate. -The Harvard Healthy Eating Plate provides more-specific nutrition guidelines for each food group.
Which is the definition for the amount of food an individual chooses to put on their plate during a meal? a) serving size b) total calories c) portion size d) macronutrients
C
True or false? There is no consistent or direct correlation between dietary cholesterol intake and heart disease.
True.
How are carbohydrate portions interpreted in the portion size "hands" guide? -Cupped palm = cups? -Two cupped palms = ounces?
-Cupped palm = 1/3 cup -Two cupped palms 2/3 cup to 1 cup
What contents are most packaged food items required by the FDA to display on a label?
-Product name -Quantity of product in the package -The name and address of the manufacturer -The ingredient list -The nutrition facts label -A statement on any common allergens in the food.
What are nutrition facts labels required to display?
-The number of servings per container -Serving size -Total calories per serving -Amount of total fat per serving (in grams), saturated fat (in grams), and trans fat (in grams) -Cholesterol (in milligrams) -Sodium (in milligrams) -Total carbohydrates (in grams) -Dietary fiber (in grams) -Total sugars and added sugars (in grams) -Protein (in grams) -Amounts and the Percent Daily Value for: vitamin D (in micrograms), calcium (in milligrams), iron (in milligrams), and potassium (in milligrams).
1 dice is the visual cue for what serving?
1 dice = 1 teaspoon (e.g. a serving of oil)
1 bottle cap or poker chip is a visual cue for what serving?
1 tablespoon (e.g. a serving of condiment)
The U.S. Department o Agriculture (USDA) defines three categories for organic labeling. 1) 100% Organic 2) Organic 3) Made with Organic Ingredients Define each of these categories.
1) The product contains only organic ingredients, i.e. those produced using organic standards (not including water and salt). 2) The product contains at least 95% organic ingredients (not including water and salt). 3) The product contains at least 70% organic ingredients. The remaining 30% are still subject to various standards, including the use of non-genetically modified organism (Non-GMO) ingredients.
A baseball is a visual cue for what serving?
A whole cup (e.g. a serving of fruit or vegetables)
How many grams of fat does a low-fat product labeled on the nutrition facts panel have? a) 1/2 gram or less of fat per serving b) 3 grams of fat or less per serving c) 1 gram of fat per serving d) 5 grams of fat or less per serving
3 grams of fat or less per serving
A deck of cards or screen area of a smartphone is a visual cue for what serving?
3 ounces (e.g. a portion of protein for a small/average individual)
A regular smartphone is a visual cue for what serving?
4 or 5 ounces (e.g. protein portion for an active /large individual)
A large smartphone is a visual cue for what serving?
8 or 9 ounces (e.g. may restaurant portions of burgers and fish)
When must other vitamins and minerals (in addition to the standard required list of nutrients) be listed on the Supplement Facts Label? Select all that apply. A) When they have been specifically added to the supplement. B) When concentrations are above recommended levels C) When a claim is made about them on the packaging D) When the micronutrients change how the supplements works
A and C
1 large egg is a visual cue for what serving?
A quarter cup (e.g. a serving of nuts or dried fruit)
By law in the United States, which components are required to be displayed on all supplement packaging? A) The supplement's name B) Net quantity of the supplement C) The Supplement Facts label D) An ingredients list E) The phone number of the manufacturer
A, B, C, D
Portion control guidelines that use the image of a healthy-eating plate generally recommend that protein foods comprise how much area on a plate?
Approximately a quarter of the plate.
The new/revised nutrition facts label requires the nutrient content of four micronutrients to be listed. What are these 4 micronutrients?
Calcium, vitamin D, potassium, and iron
How are Fruit and Vegetable portions interpreted in the portion size "hands" guide? -Closed fist = -Two closed fists =
Closed fist = 1 cup vegetables or 1 piece of fruit Two closed fists = 2 cups vegetables or 2 pieces of fruit
Describe the 5 and 20 rule used in Percent Daily Values.
Generally, a percent daily value of 5 or less means that the product is low in that particular nutrient and a value of 20 or more means that it is high in that nutrient.
A tennis ball or hockey puck is a visual cue for what serving?
Half a cup (e.g. a serving of cooked rice)
In what order are ingredients on the ingredients list required to be listed? -What is another requirement of ingredients lists in the United States?
In decreasing order of prevalence, which means that the first ingredient listed is present in the largest amount. -Identification of common allergens that are in or that may have contaminated the ingredients in the product.
Where is dietary cholesterol found?
In foods of animal origin, including eggs and dairy products.
Define Percent Daily Value. -The Academy of Nutrition and Dietetics (AND) recommends that consumers generally choose products that provide 5% or less of what 4 nutrients? -The Academy of Nutrition and Dietetics (AND) recommends that consumers generally choose products that provide 20% or more of what 3 nutrients?
Indicates how much one serving of the food item contributes toward the recommended daily value for that particular nutrient based on a 2000 calorie diet. -Total fat, saturated fat, cholesterol, and sodium -Vitamins, minerals, and fiber
How are protein portions interpreted in the portion size "hands" guide? -Open palm = ounces? -Two open palms = ounces?
Open palm = 3 ounces Two open palms = 6 ounces
How does plate size influence food intake. What plate sizes are recommended and why?
People tend to serve themselves and consume larger portions from bigger plates and bowls than from smaller dishes. Using a 7-or 9-inch plate instead of one that is 11 or 12 inches in diameter will limit the total amount of a food that can be placed on the plate and may also make food portions appear larger, creating the illusion o a larger serving size.
Which 4 micronutrients (vitamins / minerals) must be included on the Nutrition Facts Panel? Why?
Potassium, Calcium, Vitamin D, and Iron
Explain the difference between Serving Size and Portion Size.
Serving size for a food or food product is typically a specific quantity that serves as a reference amount for the nutrition content and value for that food. It is no necessarily the amount of food that an individual should eat in one sitting (as that depends on factors like activity level, current weight status, goals, and health status). A portion is the amount of food or food product that an individual chooses to put on their plate or consume in a sitting. An individual's portion may be more or less than the standard serving size for a food item, depending on various factors such as their needs, the type of food being consumed, the eating occasion, and other components o the meal in question.
What tow key features should an individual first look at on a nutrition label?
Servings Per Container: The number of servings of a food or dietary supplement provided in a package, based on the specified serving size. Serving Size: Reference amount of a food or dietary supplement for which nutrition/supplement information is provided.
What is the nutrition label for dietary supplements called?
Supplement Facts
Vitamins, minerals, amino acids, protein powders, herbs, enzymes, and other botanical products are all examples of what?
Supplements
Gluten-Free labels on food label indicates what?
That the food item doesn't contain wheat, rye, barley, or any hybrids of these grains.
What did the Nutrition Labeling and Education Act (NLEA) of 1990 require?
The NLEA requires manufacturers to list nutritional information on packaged foods and a standardized format for presenting this information.
Define Portion Size.
The amount of food an individual chooses to serve themselves.
What is the Serving Size listed on the nutrition facts label based on?
The amount of food that individuals are typically thought to eat during one sitting. It is NOT a recommended or suggested serving size of the product. -Reference Amounts Customarily Consumed (RACCs) are intended to serve as reference amounts for food manufacturers to list on the nutrition label based on typical consumption, NOT recommended consumption.
Under the revised guidelines for nutrition labeling, food products that contain more than one, but less than or equal to three servings must also list what?
The nutritional information for the entire container.
What should you encourage clients to do when looking at the ingredient list for products they buy?
To select foods with five or less ingredients (not including added vitamins and minerals) and ingredients that they recognize.
What two vitamins are no longer required to be listed on the new Nutrition Facts label?
Vitamins A and C
A dual-column label may be displayed in what instance?
When products have one to three servings and nutritional information provided for the serving size AND the entire container.
How are solid fat portions interpreted in the portion size "hands" guide? -Whole thumb = ? -Two whole thumbs = ?
Whole thumb = 1.5 - 2 Tablespoons Two Whole thumbs = 3-4 Tablespoons
Which of the following nutrients does not have a percent daily value listed on the nutrition facts label? a) protein b) added sugars c) carbohydrate d) dietary fiber
a) protein
If a supplement manufacturer makes a claim about a nutrient (e.g., a vitamin, mineral, amino acid, or type of fat), what information must it provide on the supplement facts label? a) the amount of the nutrient in a serving of the product b) the percent of RDA of the nutrient in the product c) the ratio of the nutrient in the product d) the RDA of the nutrient in a 2000 calorie diet
a) the amount of the nutrient in a serving of the product
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day? a) two cupped palm-size portions b) one cupped palm-size portions c) one finger-sized portion d) two finger-sized portions
a) two cupped palm-size portions
Which is the recommended portion size for meat/poultry in the UK according to the British Dietic Association? a) a baseball b) a deck of cards c) a tennis ball d) palm of hand
b) A deck of cards
Which of the following is an appropriate visual approximation for a 1/4-cup serving of dried fruit? a) a baseball b) a large egg c) a tennis ball d) a hockey puck
b) a large egg
What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day? a) 1-2 ounces b) 4-5 ounces c) 3-4 ounces d) 6-8 ounces
c) 3-4 ounces