Nutrition Exam 1 (Chapter 2)

What does the "free" on a label indicate?

"Free" means that a serving of the food, as defined on the label, has none or only a negligible amount. For something to be considered "calorie free" it must contain fewer than 5 calories. "fat free" or "sugar free" indicate there is less than half a gram per serving.

Which is the equivalent of 1 cup of fruit? 1 cup of raisins ½ cup of orange juice ½ cup of watermelon 1 cup of strawberries

1 cup strawberries

Which of the following is equivalent to 1 cup of milk? ½ cup fat-free yogurt 1 oz fat-free natural cheese ½ cup cream cheese 2 oz fat-free processed cheese

2 oz fat-free processed cheese

Which combination of foods meets but does not exceed the meat group recommendation for someone needing 2400 calories? 6 oz steak and 1 c baked beans 2 Tbsp peanut butter and 1 oz sunflower seeds 2 oz chicken and ½ c cooked legumes 3 1/2 oz fish, 3 oz ground beef

3 1/2 oz fish, 3 oz ground beef

If you need 2400 calories each day, what quantity of vegetable is recommended each day?

3 c

For a person needing 2400 calories each day, what is the recommended intake of protein foods?

6 1/2 oz

What are some examples of foods that are lower in nutrient density?

Compared to nutrient dense foods, they are higher in calories and lower in nutrients; sometimes they are called "empty calorie foods." These foods often are more highly processed and fat and/or sugar have been added.

Which of these foods is considered a nutrient-dense food? Brown sugar Hot dogs Coleslaw Eggs

Eggs

What is the criterion for being labeled "high in"?

To be "high," a serving must have 20% of more of the DV of the nutrient.

In order for a food label to indicate the food is a "good source" of a nutrient, what must it contain?

10-19% of the Daily Value per serving

What is the recommended intake for iron for a 20 year old female? For a 20 year old male?

According to the RDA, the recommended intake for iron for a 20 year old female is 18 mg per day. The recommended intake for a 20 year old male is 8 mg per day.

Sandra is a teenage girl who wants to get enough calcium without exceeding her calorie needs. What choice of milk products should Sandra make?

Fat-free milk

According to the USDA Food Pattern, what protein foods should be limited in the diet and why?

Foods such as bacon, baked beans, fried meat, eggs, ground beef, hot dogs, and sausages should be limited. They contain higher percentages of solid fats and/or added sugars making them less nutritionally dense. Or in other words they contain more empty calories which are calories low in nutrients and contain little benefits to one's health.

Jan is watching her calorie intake so she wants to eat mainly nutrient-dense foods. Jan likes all of these listed foods. Which is highest in nutrient density? Biscuits Crackers Enriched bagels Granola

Foods that are high in nutrient density are the foods we should choose most often. Enriched bagels have a greater nutrient density because they have been enriched with vitamins and minerals.

What is the criterion for labeling a food as "healthy"?

In order for a label claim that a food is "healthy," on the label, it must meet 2 criteria. (1) It must be low in fat, saturated fat, trans fat, cholesterol, and sodium. (2) It must also contain at least 10% of the Daily Value of these: vitamin A, vitamin C, iron, calcium, protein, or fiber. The food must meet all of the "low" and at least one of the "good in" criteria to be labeled as "healthy."

What does being the first ingredient listed on any food label indicate?

Ingredients are listed in descending order by weight. Thus, the first ingredient listed in the ingredients list will be the main ingredient, or the ingredient that is present in greatest quantity by weight.

Tom is evaluating the nutrients in an energy drink mix. The label says one serving provides 2500 µg of vitamin B12. Which is an accurate interpretation of this information?

It is above the amount recommended and it is unknown whether or not this amount would be toxic.

Carlie is a 19 year old student who doesn't have much time to cook. Her meals consist mainly of processed foods which contain a high amount of sodium. She kept track of her sodium intake for a few weeks and found that her average daily intake was 2380 mg of sodium. What is the accurate assessment of her intake?

It is above the level that is considered safe.

Gregory analyzed his typical food intake and learned that his average intake of vitamin C is about 30 mg/day. What is the accurate assessment of his intake?

It is below the recommended amount.

What are Daily Values?

Nutrient standards used on food labels for a general 2000-calorie diet

Which is a key idea of the article, "Under the Influence"?

People often decide when they are full by visual cues such as the size of the plate or amount left on it, rather than from their actual feelings of fullness.

Which of the following vegetables has a LOW nutrient density? Mustard greens Lentils Green peas Potato salad

Potato salad

Which food groups contain vitamin B12?

Meat and poultry, Milk and cheese Foods of animal origin are the only sources of vitamin B12. Plants do not produce or contain this vitamin, so the following foods in the meat group do NOT provide vitamin B12: legumes, tofu, peanut butter, nuts, and seed.

What is meant by nutrient density? What are some examples of nutrient dense foods?

A nutrient dense food provides a generous amount of nutrients and relatively few calories. Nutrient dense foods include apples, dark green vegetables, whole grains, lean meats, fat-free milk, and many others.

For a person needing 2400 calories each day, what is the recommended intake of meat or equivalents? What combination of foods could provide this if the person does not want to eat meat?

For a person who needs 2400 calories a day, 6.5 oz of meat or meat equivalents are recommended each day. Many different combinations of food can make up the 6.5 oz. 1 oz of meat is equivalent to 1 oz of cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 tbs peanut butter; or ½ oz nuts or seeds. For example, a person could eat 2 eggs, ¾ c cooked legumes, and 1.5 tbs of peanut butter in a day to make up the recommended 6.5 oz of meat equivalents needed in their diet.

What is the recommended grain intake for someone needing 2400 cal/day?

If a person needs 2400 cal/day, the USDA Food Patterns recommends 8 oz of grains be consumed each day. For everyone, no matter how many calories they need each day, it is recommended that half of the grains eaten are whole grains. This means that 4 oz out of the total 8 oz of grain consumed each day should be from whole grains.

Which of the following is part of the legume subgroup of vegetables? Beet greens Green peas Green beans Split peas

Legumes are defined as dried beans, dried peas, and lentils. Thus the only answer in this group that would be classified as a legume is split peas. Legumes are unusual as they can be classified either as a vegetable (½ cup of legumes equals ½ cup of vegetables) or as a meat alternate (¼ c of legumes equals 1 ounce of meat). When evaluating a specific food intake, legumes are counted only in one category, not both.

Which of the following groups in the USDA Food Pattern is most likely to provide protein? Milk Grains Vegetables Fruits

Milk

Emily doesn't enjoy eating vegetables. She is worried she isn't getting adequate vitamins and minerals because of this. Which DRI should she pay close attention to?

RDA

What is the recommended folate intake for a 22 year old pregnant female?

RDA of 600 µg

Which is NOT consistent with the Dietary Guidelines for Americans (DGA)? Be physically active. The guidelines are designed to reduce disease risks. Meet nutrient needs through foods instead of supplements. The guidelines identify specific foods that should be avoided.

The guidelines identify specific foods that should be avoided.

Evelyn just ate a chicken sandwich on whole grain bread. Which nutrients did this provide? Potassium and vitamin K Iron and fiber Calcium Vitamin A and C

iron and fiber

How much is too much vitamin C, for an adult?

The UL for vitamin C is 2000 mg/day for an adult. The UL is the highest average daily intake level that is likely to pose no risk for toxicity. Adults should not consume more than the UL level.

What is the recommended intake for vitamin A, for an 18 year old female? How much is too much?

According to the RDA, the recommended intake for vitamin A for an 18 year old female is 700µg/day. (µg means microgram, which is one thousandths of a milligram or mg. A milligram is one thousandth of a gram.) According to the UL, Vitamin A has a toxicity level of 2800 µg/day for an 18 year old female.

What is the AMDR for protein?

The AMDR is the Acceptable Macronutrient Distribution Range, which sets healthy intake ranges of intake for carbohydrate, fat, and protein. The AMDR for protein is 10-35 percent of calories.

Which of the following is NOT a part of the Dietary Reference Intakes (DRI)? Daily Values (DV) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL) Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA)

DV

For a person needing 2400 calories each day, what is the recommended intake of fruit and juice?

For a person who needs 2400 calories each day, 2 c of fruit and fruit juices are recommended each day. This could be obtained from one half cup of fresh, frozen, or canned fruit; 1 medium fruit; ¼ c dried fruit; or a half cup fruit juice. No more than one half of the recommended intake should be from juice.

If a person closely follows the USDA Food Patterns, how should they treat supplements?

People who meet Food Patterns recommendations usually meet their vitamin and mineral needs. Thus, they probably do not need to be taking any supplement. No vitamin-mineral supplement contains all the needed nutrients, so taking supplements "in case something is missing from the diet" is ineffective. It is far better to figure out what is missing from the diet and then improve one's food intake. (The "dietary insurance" argument for supplements is somewhat like buying flood insurance, but not knowing whether you live in a flood plain. Maybe the supplement will supply what is missing, or maybe it won't - you simply don't know.)

What are the Dietary Reference Intakes?

The Dietary Reference Intakes (DRI) is a set of values for all of the vitamins, minerals, carbohydrates, fiber, lipids, protein, water, and energy. They are recommendations set by a committee of nutrition science experts which indicate adequate and safe intakes of essential nutrients. Values set by the DRI include the RDA, AI, EAR, UL, and AMDR.

Which foods are most likely to provide fiber and potassium? Vegetables and protein Dairy and protein Fruits and vegetables Grains and dairy

Fruits and veggies

Grandma Jenkins is concerned about osteoporosis, so she takes 6 calcium supplements daily, each with 600 mg calcium. What is the accurate assessment of her intake?

Grandma Jenkins' recommended intake is 1200 mg of calcium per day. In her supplements alone she is getting 3600 mg of calcium per day, which is well above the amount recommended. In fact, she is also well above the UL for calcium which is 2500 mg/day. Any intake above the UL may be toxic and is unsafe.

When determining the amounts of food to eat from each group in the USDA food Pattern each day, you need to remember that: Foods from each food group must be consumed at each meal. The recommended amounts will vary, depending on age, physical activity, and gender. Only nutrient dense items contribute to each food group. On days you exercise you should consume much more protein to sustain muscle growth.

The recommended amounts will vary, depending on age, physical activity, and gender.

Jackie has decided she needs more fiber. What should she increase in her diet?

The vegetables, fruit and grain groups supply fiber, but there are some notable exceptions. Fruit juice is usually not a source of fiber, and legumes in the meat group do supply fiber.

According to the Food Patterns, which is equivalent to 1 ounce of meat? 1 egg 1 oz cheese ½ c refried beans ¼ oz nuts

These are equivalent to 1 oz of meat: 1 oz cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 Tbsp peanut butter; or ½ oz nuts or seeds. Thus ½ c legumes would be equal to 2 oz, not 1 oz of meat.

Kevin decides that he needs to eat 4 oz of grain equivalents for lunch today. Which of the following would equal 4 oz of grain? 1 sandwich (2 slices of bread) 2 cups of ready-to-eat cereal 4 cups of pasta 2 sandwiches (4 slices of bread)

1 oz of grain is equivalent to 1 slice of bread; ½ c cooked rice, pasta, or cereal; 1 oz dry pasta or rice; or 1 c of ready to eat cereal. 2 sandwiches, with 4 slices of bread, is the only option that is equal to 4 oz of grain.

Which of the following represents choices from the meat group in the USDA Food Patterns? Beef, legumes, peanut butter Beans, legumes, avocados Poultry, beans, cheese Fish, cheese, ham

Beef, legumes, peanut butter

In the USDA Food Pattern, one once of meat is equal to all of the following EXCEPT: One egg Half of a cup of cooked legumes Once ounce of fish Half of an ounce of nuts

Half of a cup of cooked legumes

Ingredients on a food label are listed by:

Ingredients listed on a food label are listed by weight. Heaviest ingredients are listed first. It is always good to note where salt is placed. Anything after salt, you know there is very little quantity in the product. If a bread product claims to be whole wheat, yet the first ingredient is enriched flour and whole grain flour is listed after salt, you know there is a very small quantity of whole wheat flour.

What is the Acceptable Macronutrient Distribution Range, and what are its specific values?

The Acceptable Macronutrient Distribution Range (AMDR) is a set of healthy ranges of intake for carbohydrate, fat, and protein set by the DRI committee. Recommendations for calories from each of the energy yielding nutrients are expressed as a percentage of the day's total calorie intake. The recommendation is 45 to 65 percent of total calories from carbohydrate, 20 to 35 percent from fat, and 10 to 35 percent from protein.

Which is the most appropriate use of information on Daily Values?

The Daily Values are ideal for allowing comparisons among foods. For example a person can compare the calories between two types of cereals.

What is the purpose of the Dietary Guidelines for Americans (DGA)?

The Dietary Guidelines for Americans (DGA) uses science-based advice to promote health and reduce risk for major chronic diseases through diet and physical activity. Following the guidelines will help people enjoy optimum health. The guidelines encourage people to choose a healthy diet as well as limit potentially harmful dietary constituents. The Dietary Guidelines also encourage physical activity.

A panel of nutrition scientists is studying the adequacy of Americans' nutrient intake. Which set of Dietary Reference Intakes would be used for establishing policies and recommendations?

The EAR is the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group. It is helpful to assess nutrient intakes of populations and consequently make recommendations.