Nutrition Chapter 3
fat-free, low-fat, concern
-Dairy choices should emphasize ________ and ________ options (e.g. 1% milk) -Consume at least 8 oz of various seafood per week -Use oils to replace solid fats -*Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D ("nutrients of public health _______")
whole grains
-Dietary guidelines recommended choosing whole grains over refined grains- Why? --______________: intact, ground, cracked, or flaked seeds of cereal grains --Whole wheat --Oatmeal --Whole-grain cornmeal --Brown rice --Whole-grain barley --Whole rye --Buckwheat --Spelt
variety
-The nutritional content of foods within each group varies widely -Choose a ______ of foods from each food group
Mexican, beans
-The traditional __________ diet included: --Corn --______ --Chili peppers --Avocados --Papayas --Pineapples --Rice --Tortillas
fish, eggs, iron
-Protein-rich foods include: --Beef --Pork --______ --Liver --Poultry --Beans --_______ --Nuts, tofu, and seeds -These foods are also rich sources of ____, zinc, and B vitamins
scientific, 2, 5
-The 2015-2020 Dietary Guidelines for Americans incorporates ________ knowledge about the influence that dietary choices can have on health --Recommends eating and physical activity practices for healthy people over ___ years of age --Revised every ___ years by USDHHS and USDA --Used to develop and guide food and nutrition policies and educational materials
treat, permitted, disclaimer
-According to the FDA, dietary supplements are not intended to ______, diagnose, cure, or alleviate effects of diseases --Not permitted to be marketed as a treatment or cure -Some dietary supplements can improve health or reduce risk of diseases or certain conditions --Structure/function claims are __________ --If the FDA has not reviewed a claim, the label must include the FDA's _________-
2011, MyPlate
-In _____ the USDA replaced the MyPyramid Plan with ________ --Interactive dietary and menu-planning guide -Based on the 2015-2020 Dietary Guidelines for Americans
grains, protein
-To develop a food guide, foods are classified into major food groups: --_______ --Dairy --Fruits --Vegetables --________
cholesterol, 400
-All food and beverage choices matter -Choose a healthy eating pattern at an appropriate calorie level to help achieve/maintain healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease -Other key recommendations: --_______ intake as low as possible --Adults who consume alcohol should limit their intake --Caffeine consumption should be limited to less than ___ mg/day
half, sugars, whole
-Choose a variety of nutrient-dense foods across and within all food groups -Include a variety of nutrient-dense vegetables -At least ____ of recommended fruit intake should be from whole fruits; when juices are consumed, they should be 100% juice, without added ______ At least half of grains should be _____ grains Choose a variety of protein foods, including dried beans and peas
calcium, protein
-Dairy foods include milk and products made from milk that retain their _________ content --Yogurt --Hard cheeses -Excellent sources of: --________ --Phosphorus --Riboflavin --Vitamins A and D (if fortified)
dietary supplement, suggested
-Dietary supplement containers must be properly labeled -Label must include: --Term ______________, or similar term --List of ingredients --Manufacturer's address --____________ dosage --Supplement Facts panel --Serving size --Amount per serving --Percent Daily Value
patterns, multiple
-Everyone has a role in helping to create and support healthy eating _________ nationwide -Health professionals and policymakers should use _________ strategies to promote healthy eating and physical activity
food and nutrition board, information
-The ______________ (FNB) is a group of scientists who develop DRIs -Members periodically adjust the DRIs as new ___________ becomes available
nutrition facts panel, total, fat
-The __________________ displays nutrition information about a food's nutrient contents that is displayed in a specific format on the food's package --Serving size and number of servings --_______ fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fiber, total sugars, added sugars, protein, vitamin D, potassium, calcium, iron --Total amount of energy and energy from ______
Indian, sodium, fiber, Western
-The traditional American __________ diet was low in ________ and fat and high in _______ --Hunter-gatherers --Farmers -Today, many American Indians follow the typical __________ diet
cooked, 100, fat
-Vegetables include fresh, _________, canned, frozen, and dried/dehydrated vegetables and ____% vegetable juice -They are usually low in ____ and rich sources of: --Potassium --Vitamin A --Vitamin C --Folate --Fiber --Phytochemicals
Asian, large, small
-_______ diets feature: --________ amounts of vegetables, rice or noodles --_________ amounts of meat, fish, or shellfish
African, regional, greens
-_________-Heritage Diet: --Diets of African-Americans have changed significantly in the past several decades --Vast _________ differences --In some parts of the United States, diet may include: ---Sweet potato pie ---Fried chicken ---Pork ---Black-eyed peas ---"________" such as kale and collards
enrichment, fortification
-___________: the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined grain products -____________: the addition of nutrients to any food --Calcium to orange juice --Vitamin A and D to milk --Vitamins and minerals to ready-to-eat cereals
organically, hormones, not
-____________ produced foods are foods that are produced without the use of: --Antibiotics --____________ --Synthetic fertilizers and pesticides --Genetic improvements --Ionizing radiation -Organic food crops are _____ more nutritious than conventionally grown food crops
empty-calorie
-____________: energy supplied by solid fats and added sugars Examples include: --Cakes, cookies, pastries, doughnuts --Sugar-sweetened drinks --Cheese and pizza --Ice cream --Fatty meats such as sausage, bacon, hot dogs, and ribs
adequate intake, assume, deficiency
-_____________: dietary recommendations that _______ a population's average daily nutrient intakes are adequate because no ________ diseases are present --Diets of healthy people are recorded --Average intake of the nutrient is estimated
daily values, macronutrients, low, high
-_____________: set of nutrient intake standards developed for labeling purposes --Based on: --RDAs --2000 kcal/day diet -Established for: --______________ --Fiber --Several vitamins and minerals -Goal: -5% DV= _____ source -20%+ DV= ______ source
estimated energy requirement, maintaining
-________________: the average daily energy intake that meets the needs of a healthy person who is _________ his or her weight EER takes into account: --Physical activity level --Height --Weight --Sex --Life stage
dietary reference intake, adequacy
-_________________ (DRIs): a set of energy and nutrient intake standards that can be used as references when making dietary recommendations --Estimated Average Requirements (EARs) ---Includes Estimate Energy Requirements (EERs) --Recommended Dietary Allowances (RDAs) --Adequate Intakes (AIs) --Tolerable Upper Intake Levels (ULs) --Acceptable Macronutrient Distribution Range (AMDR) -DRIs help health professionals: --Evaluate nutritional _________ of diets --Plan nutritious diets
dietary guidance system, evaluate
-_________________: a food guide that translates the DRIs and evidence-based information concerning the effects of certain foods and food components on health into dietary recommendations --Provides a meaningful way for consumers to ___________ the nutritional quality of their diets and make modifications to improve it, if necessary
estimated average requirement, 50, psychological
-_________________: the amount of a nutrient that meets the needs of ___% of healthy people who are in a particular life-stage/sex group -To establish an EAR, the FNB identifies a ____________ marker --Substance in the body that reflects proper functioning --Can be measured
acceptable macronutrient distribution ranges, chronic
-__________________: ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of certain diet-related ________ diseases
recommended dietary allowances, 97-98, safety
-__________________: standards for recommended daily intakes of several nutrients -RDAs meet the nutrient needs of nearly all healthy individuals (___-___%) in a particular group --First, EAR is determined --Then, "margin of _____" is added
tolerable upper level intake, harm, toxicity, natural
-__________________: the highest average amount of a nutrient that is unlikely to _______ most people when the amount is consumed daily --_____ risk increases when amounts greater than UL are regularly consumed --Not likely met with ______ sources --Easily reached or exceeded with supplements
cannot, production
-A food product ________ be labeled "organic" unless its __________ meets strict national standards --USDA Organic symbol
Mediterranean, rarely, wine
-The _____________ Diet Pyramid is based on: --Grains --Fruits and vegetables --Seafood and poultry ---Red meat is ________ eaten --______ with meals --Fat from olive oil
density, saturated
-Follow a healthy eating pattern across the lifespan. -Focus on variety, nutrient ________, and amount. -*Limit calories from added sugars and ________ fats and reduce sodium intake. -Shift to healthier food and beverage choices. -Support healthy eating patterns for all.
100, fiber, phytochemicals
-Fruits include fresh, dried, frozen, sauced, and canned fruits, and ____% fruit juices They are low in fat and good sources of: --Potassium --Vitamin C --Folate --________ *(if whole or cut-up) --_____________
macronutrients, enriched, fortified
-Grains include products made from: --Wheat --Rice --Oats -Carbohydrate and protein are the primary ___________ in grains -Refined grain products can be a good source of vitamins and minerals if ___________ or ___________
USDA, 7, 4
-In 1943, the ______ introduced the first food guide --___ food groups -In 1992, the Food Guide Pyramid was introduced --___ food groups with information on risks and benefits associated with certain foods
2005
-In _____, the MyPyramid Plan was released --Online interactive food guidance system --Based on Dietary Guidelines for Americans, 2005
10, 10, 2300
-Limit added sugars to less than __% of total daily kcals -Limit saturated fat to less than __% of total daily kcals -Limit daily sodium intake to less than ____ mg/day --People at risk of high blood pressure, less than 1500 mg/day
12, 3200
-MyPlate has ___ different nutritionally adequate daily food plans that supply 1000 to _______ kcal/day --Can be individualized to include: ---Age ---Sex ---Height ---Weight ---Physical activity level ---Food preferences ---Life stages ---MyPlatePlan
nutrient requirement
-Numerous factors influence an individual's nutrient needs: --Lifestyle --Age --Sex --General health status --Use of medications -Scientists have estimated our nutritional requirements -A ______________________ is the smallest amount of a nutrient that maintains a defined level of nutritional health
fat, withdraws
-Nutrients can be stored in the body: --Liver --Body _____ --Bones -For optimal nutrition, enough nutrients need to be consumed to maintain optimal storage levels --If intake is low or nutrient needs increase, the body __________ some from storage
liquid, E, solid, unhealthy
-Oils include canola, corn, and olive oils, and other fats that are _____ at room temperature -Oils are often sources of vitamin ___ and essential fatty acids -________ fats are fairly hard at room temperature and generally considered _______ fats --Beef or pork fat --Butter --Stick margarine --Shortening
function, cannot
-On food labels, the FDA allows: --Health claims --Structure/_________ claims --Nutrient content claims -Manufacturers ________ claim that the food can be used in the ". . . diagnosis, cure, mitigation, or treatment of disease."
assess, plan, adequate
-The DRIs can be used to: --_______ the nutritional quality of a person's daily food intake --______ the individual's diet -We are likely to be nutritionally ________ if our daily intakes meets the RDA or AI values
FDA, amount, decending
-The ______ regulates information and claims on food labels -Nearly all food and beverages in grocery stores must have food labels --Product's name --Manufacturer's name and address --_______ of product in package --List of ingredients in ___________ order by weight