Nutrition Unit 3

light food

A _____ ______ has at least one-third fewer kilocalories OR half the fat of the reference food.

low fat food

A _____ _______ _______ 3 g or less of fat per serving.

health claim

A ______ ______ describes the relationship between a food or food ingredient and the reduced risk of a nutrition-related condition.

reduced fat food

A ______ _______ _______ contains at least 25% less fat per serving than the reference food.

low calorie food

A ______ ________ _______ 40 kcal or less per serving.

nutrient content claim

A _______ _______ _______ describes levels of nutrients in packaged foods.

megadose

A ________ is generally defined as an amount of a vitamin or mineral that greatly exceeds the recommended amount.

structure/function claim

A ________/_________ ________describes the role a nutrient plays in maintaining a structure, such as bone, or promoting a normal function, such as digestion.

fat/calcium

Although cream cheese, cream, and butter are made from milk, they aren't included in this group because they have high amounts of _______ and little or no ________.

estimated average requirement (ear)

An _______ ________ _________ is the amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group

niacin

B-vitamin _______ may cause painful facial flushing and liver damage

whole grains

Dietary guides generally recommend that you choose foods made with _______ _______ which are the entire, ground, cracked, or flaked seeds of cereal grains, such as wheat, buckwheat, oats, corn, rice, wild rice, rye, and barley

increased risk

Diets that supply high amounts of unhealthy fat are associated with _________ _________ of heart and blood vessel diseases.

country of origin

Fresh and frozen fruits and vegetables; fresh poultry, fish, and shellfish; and some other food items must declare the product's _______ ___ ______ either on the packaging or where the product is located in stores

fat/energy

Furthermore, most vegetables are naturally low in ______ and _________.

wheat, rice, oats

Grains include products made from ________, _______, and _______.

appropriate food group

How do you classify menu items that combine small amounts of foods from more than one food group, such as pizza, sandwiches, and casseroles? The first step is to determine the ingredients and classify each into an __________ _________ _________

protein

In addition to calcium, many dairy foods are excellent sources of _________, phosphorus and potassium (minerals), and the vitamins A and D (if fortified), and riboflavin.

refinement

In general, enrichment replaces some, but not all, of the nutrients that were lost during __________

liver, body fat, bones

Major storage sites are your ______, _____ ____, and/or _______.

food variety, nutritional adequacy, and moderation

MyPlate can be helpful for planning menus because it promotes _______ ______, ________ _______, and __________

restore nutrients

Nutrient fortification may ________ ________ in foods that were lost during processing or provide specific health benefits.

vitamin C/B vitamins

Other nutrients, however, such as ______ __ and most __ ______, aren't stored by your body. For optimal nutrition, you need to consume enough of these nutrients each day to maintain adequate levels of them in your body.

descending order

Products that have more than one ingredient must display a list of the ingredients in ________ ________ according to weight. (Whatever a product has in it from most amount to least amount)

5 years

The Dietary Guidelines are designed to promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related, chronic health conditions, such as obesity, high blood pressure (hypertension), and cardiovascular disease. These guidelines are updated every ____ _______

sex, age, life stage specific

The RDAs and AIs are _____, _____, and _____ _____ _____

dietary guidelines for americans

The U.S. Department of Health and Human Services (USDHHS) and the USDA publish the _________ _________ ____ __________ (Dietary Guidelines), a set of general nutrition-related lifestyle recommendations that are intended for healthy people over 2 years of age.

recommended dietary allowances (rda)

The ________ _______ ________ are standards for recommending daily intakes of several nutrients.

estimated energy requirement (eer)

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

5 %/low source

The general rule of thumb: A food that supplies _____ DV or less of a nutrient per serving is a _____ ______ of the nutrient

foods/supplements

The human body is designed to obtain nutrients and phytochemicals from _________, not _________. It's important to understand that nutrient supplements don't contain everything you need for optimal health

organic foods

The production of _______ ______ involves "environmentally friendly" (sustainable) farming methods that don't rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation.

toxicity disorder

The risk of a _______ _______ increases when a person regularly consumes amounts of a nutrient that exceed its UL

margin of safety

To establish an RDA for a nutrient, nutrition scientists add a "________ _____ _______" amount to the EAR that allows for individual variations in nutrient needs and helps maintain tissue stores.

adequate intake

To establish an ________ ________, scientists record eating patterns of a group of healthy people and estimate the group's average daily intake of the nutrient. If the group of people under observation shows no evidence of the nutrient's deficiency disorder, the average level of intake must be adequate and that amount becomes it.

fda

To help consumers evaluate the nutritional content of food products, ______ developed the Daily Values (DVs) for labeling purposes.

100%

When evaluating or planning nutritious menus, your goal is to obtain at least _____ of the DVs for fiber, vitamins, and most minerals each day.

unpleasant/toxic

When taken in high amounts, many vitamins behave like drugs and can produce _________ and even ______ (poisonous) side effects.

nutritional quality

You can also use MyPlate to evaluate the ________ _______ of your daily diet by recording your food and beverage choices, classifying your choices into food groups, and estimating your intake of servings from each food group

influence nutrient requirements

Your age, sex, general health status, physical activity level, and life cycle stage (pregnancy, for example) are among factors that _________ __________ _________

vitamin d, iron, calcium

Your body stores many nutrients, including _______ __ and the minerals ______ and _______

iron

______ may cause nausea, vomiting, constipation, diarrhea, and dark-colored stools, and be deadly, especially for children

sugary foods

_______ _______ include candy, regular soft drinks, jelly, and other foods that contain high amounts of sugar added during processing

vitamin d

________ ___ may cause intestinal upsets, weakness, confusion, disorientation, heart rhythm irregularities, and kidney damage

lean meat or poultry

________ _______ ___ _______ provides less than 10 g of fat, 4.5 g or less of saturated fat, and less than 95 mg of cholesterol per serving

protein rich foods

________ ________ ________ include beef, pork, lamb, fish, shellfish, liver, and poultry. Beans, eggs, nuts, tofu, and seeds are included with this group because they can substitute for meats

dietary reference intakes

________ _________ _________ encompass a variety of energy and nutrient intake standards that can be used to help people reduce their risk of nutrient deficiencies and excesses, prevent disease, and achieve optimal health

vitamin a

_________ ___ can cause birth defects and be deadly

tolerable upper intake level (UL)

_________ ________ ________ ________ (UL) is the highest average amount of a nutrient that's unlikely to harm most people when the amount is consumed daily

vitamin c

__________ __ can cause intestinal upset and diarrhea;

fortification

__________ is the addition of any nutrient to foods.

enrichment

__________ is the addition of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to refined cereal grain products such as flour and rice.

selenium

___________ may cause gastrointestinal upsets, hair loss, fatigue, irritability, and mild nerve damage.

acceptable macronutrient distribution ranges

____________ ___________ ___________ ____________ indicate ranges of carbohydrate, fat, and protein intakes that are likely to provide adequate amounts of vitamins and minerals and may reduce the risk of diet-related chronic diseases.

20%/high source

a food that provides ____ _____ DV or more per serving is a _____ _____ of the nutrient

daily values

a more simplified and practical set of nutrient standards

10%

adults should consume less than ______ of saturated fats and added sugars

2300 mg

adults should consume less than __________ of sodium per day

calcium

may increase the risk of kidney stones

vitamin a/vitamin d

milk is often fortified with which 2 nutrients

requirement

the smallest amount of a nutrient that maintains a defined level of nutritional health

d

vitamin ____ is required to be on a nutrition label

b6

vitamin _______ can cause nausea, heartburn, and severe nerve damage