Nutrition Chapter 3

According to the 2020-2025 dietary guidelines for Americans, saturated fat intake should be limited to less than what percent of total daily calories?

10% of saturated fat

Recommended percentage of protein (AMDR).

10%-35%

A food item is considered "high" in a nutrient if the percentage daily value is above what percent?

20%

Recommended percentage of fat (AMDR).

20%-35%

According to the 2020-2025 dietary guidelines for Americans, most healthy adults should limit their daily sodium and added sugar intake to less than what amount per day?

2300 mg and 10%

Smokers should add what amount of vitamin C to their RDA for the nutrient?

35 mg

Recommended percentage of carbohydrates (ADMR).

45%-65%

Foods that are "high-fiber" supply what amount (or more) of fiber per serving?

5 grams per serving

The Dietary Guidelines are updated every how many years?

5 years

A food is considered a low source of a nutrient if it provides what percentage of the daily value or less for the nutrient?

5%

To establish a nutrient's RDA, nutrition scientists add what amount of the nutrient to its EAR?

A "margin of safety" amount.

What two things contribute A lot of empty calories to American diets?

Added sugars and solid fats.

Counting what is a meal planning technique that people with diabetes can use to help control their blood sugar levels?

Counting Carbs

What categories may guides group vegetables into?

Dark green, orange, starchy, and sometimes protein.

Purpose of Food and Nutrition Board (FNB)

Develops DRIs

What amount of salad greens is equal to the amount of recommended vegetables?

Double the amount

True or False: Refined grains are more so recommended than whole grains.

False

Which federal agency monitors food and beverage labeling in the United States?

Food and Drug Administration (FDA)

Which population is now the largest minority group in the United States?

Hispanic Population

The term "natural" means what?

It must not contain food coloring agents synthetic flavors or other unnatural substances.

A Food Guide provides what?

Meaningful ways for consumers to evaluate the nutritional quality of their diets and make modifications to improve it, if necessary.

Adequate Intakes (AIs)

Nutrient intakes that should be used as a goal when no RDA exists. AI values are an approximation of the nutrient intake that sustains health.

What types of foods are produced without the use of antibiotics, or ___?___, or synthetic fertilizers or pesticides?

Organic

Fortification

Process of adding nutrients to food, such as adding calcium to orange juice.

Enrichment

Process of replacing some of the nutrients that foods lose during refining.

Yogurt, milk, and hard cheeses are excellent sources of what?

Protein, riboflavin, and phosphorus.

Acceptable Macronutrient Distribution Ranges (AMDRs)

Ranges of carbohydrate, fat, and protein intake's that provide adequate amounts of vitamins and minerals and may reduce the risk of developing certain diet related chronic diseases.

What health claims does the FDA not permit food manufacturers to include about disease?

Said food can mitigate, cure, diagnose, and/or treat disease.

Dietary Reference Intakes (DRIs)

Set of energy and nutrient intake standards that nutrition experts can use as reference when making dietary recommendations. (umbrella)

Estimated Average Requirement (EARs)

The amount of nutrient that meets the needs of 50% of healthy people who are in a particular life stage or sex group.

Estimated Energy Requirement (EER)

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

Tolerable Upper Intake Level (UL)

The highest average amount of a nutrient that is unlikely to harm most people when consumed daily.

Recommended Dietary Allowances (RDAs)

The standards for recommended daily intakes of several nutrients which meet the nutrient needs of 97%-98% of healthy individuals in a particular life stage or six group.

What is the purpose of the Dietary Guidelines for Americans?

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

True or False: Sources of solid fats may be liquid at room temperature.

True

Which food groups are included in the MyPlate?

Veggies, Fruits, Grains, Protein, and Dairy.

Most milk in the United States is fortified with which vitamins?

Vitamin A, and Vitamin D

What information is required on the new nutrition label?

Vitamin D and added sugar amounts.

Ingredients are listed on the nutrition facts label and descending order by what?

Weight