NUTR 315 Chapter 2: Tools of a Healthy Diet
Match the serving size to the appropriate food group: 1 oz: 1 cup: 1 tsp:
1 oz: proteins; grains 1 cup: vegetables/fruits 1 tsp: oils
Rank the steps of 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 need
Match the nutrient to its source: 1. Grain 2. Fruit 3. Dairy
1. Iron 2. Vitamin C 3. Calcium
On nutrition facts labels, the %DV is usually calculated based on both a ___ and a ___ calorie diet
2000, 2500
The Adequate Intakes should cover the needs of more than ___% of the individuals in a specific life-stage group
97-98
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
ADMRs (Acceptable macronutrient distribution ranges)
What familiar item does MyPlate encourage people to use in order to estimate a 1 cup serving size?
Baseball
For optimal health, people should aim to keep their intake of which nutrients below 100%DV?
Cholesterol, total fat, sodium, saturated fat
What are some thing that people can do to balance calories and manage weight?
Control total calorie intake; Balance energy input and output; Exercise regularly
What are some examples of empty-calorie foods?
Cookies, bacon, ice cream
Fat-free milk, low-fat cheeses and yogurt, and part skim cheeses are all good sources of which of the MyPlate food groups?
Dairy
___ calorie foods are ones that are high in solid fats and/or added sugar. They provide calories, but few to no nutrients. Some examples are cookies, cakes, sodas, pizza, and candy.
Empty
Which nutrients should people strive to reach 100%DV?
Fiber, Vitamin A, Vitamin C, Iron, Calcium
When is it okay for foods to have health claims?
If there is significant agreement that they are true
What are some examples of very low and low energy density foods?
Salsa, plain baked potato, oatmeal
Identify all of the best food changes that promote increased health
Substitute whole-wheat bread for white bread, three-bean salad for potato salad, and pretzels for chips
What statement about DRIs is true?
They only apply to healthy people
What are some goals of the Dietary Guidelines?
To reduce obesity; guide government nutrition programs; aid in food labeling
Match the percent DRVs to their energy-providing nutrients. A category may have more than one answer
30%: Fat 10%: Protein; Saturated fat 60%: Carbohydrates 11.5g: Fiber
The latest recommendations from the Food and Nutrition Board are called ___ ___ ___ and they include 5 sets of standards
Dietary Reference Intakes
The ___ ___ ___ are daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage
Estimated Average Requirements
___ 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
What are some changes being made to restaurant menus in order to provide increased consumer awareness?
Menus contain the nutrition information for each food; Restaurants post displays in their stores to notify consumers of nutrition information; Many restaurants post nutrition information for their menu items online
___ depicts the key elements of a healthy diet. It emphasizes the fruit, vegetable, grain, protein, and dairy food groups. The goal is to remind consumers to think about building a healthy plate at meal times and to learn more about healthy eating
MyPlate
What are some qualities of a typical North American diet?
Not enough fruits and vegetables are consumed; too high in calories; too high in sugar and salt
Total calories, calories from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, protein, calcium, and iron are just some of the components that are included on most ___ ___ panels
Nutrition Facts
For what 4 groups have Daily Values been set?
Pregnant or lactating women, toddlers, infants, people over 4 years of age
Beans, skinless chicken, eggs, and seafood are all good sources of which MyPlate food group?
Protein
A person's risk for developing a nutrient deficiency increases when their intake of a nutrient drops below their ___ for that nutrient
RDA
The daily nutrient intake amounts sufficient to meet the needs of nearly all individuals in a life stage is called ___.
Recommended Dietary Allowances
Which statement about healthy foods is true?
They are a cost-effective option
___ Upper Intake ___, or Upper Levels, are the maximum daily intake amounts of nutrients that are not likely to cause adverse health effects in almost all individuals in a life stage group
Tolerable, Levels
The ___ ___ are based on 2 sets of dietary standards: Reference Daily Intakes and Daily Reference Values
daily values
Foods, like 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
A smoothie, melon salad, and 100% grape juice would all be good sources of ___ based on the MyPlate guidelines
fruit
It is important to keep ___ size under control so that you can eat a balanced and varied diet without consuming more calories, fat, cholesterol, sugar, and sodium than you need
portion