Unit 3: Check Your Knowledge

John likes to make oatmeal cookies. Each oatmeal cookie supplies about 105 kcal, 5 g fat, 13 g carbohydrate, and 2 g protein. Estimate the approximate percentages of total kilocalories in a cookie that are contributed by fat (yellow), carbohydrate (blue), and protein (orange) and fill in the pie chart according to your calculations.

- Carbohydrate (50%) - Fat (43%) - Protein (7%)

For men, the Dietary Guidelines for Americans defines moderate drinking as drinking no more than ___ alcoholic drinks per day.

2

According to the Dietary Guidelines for Americans, healthy people should limit their sodium intake to ______ mg per day.

2300

Based on the recommendations of the Mediterranean Diet Pyramid, rank the following foods in order, from foods that should be consumed in the highest amounts to foods consumed in smallest amounts.

1. Fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, herbs and spices 2. Fish and seafood 3. Poultry, eggs, cheese and yogurt 4. Meats and sweets

According to the Dietary Guidelines for Americans, people should limit their added sugars intake to less than ____% of total daily calories.

10

According to the Nutrition Facts panel on a box of granola bars, a single bar provides 5 grams of fat, 19 grams of carbohydrate, and 7 grams of protein. After working out, Carter ate 4 oz of granola bars. Calculate the number of kcal he consumed by eating the 4 bars.

600 kcal

Foods are generally classified into major groups according to their natural origins and key nutrients. Match the food on the left with its MyPlate food group classification. Not all foods fit into the food groups.

Fruits: orange juice Vegetables: tomato juice, romaine lettuce Dairy: plain yogurt Grains: whole-wheat crackers, steamed rice Protein: hard-cooked egg, tofu, sunflower seeds

Which of the following groups of people may need to take vitamin and/or mineral supplements?

- Pregnant females - Older adults - Children with chronic diseases

Using household or familiar measurements is a helpful way to determine appropriate portion sizes for certain foods. Match the food with its corresponding household measurement for recommended portion size: - 4 dice - 1 tennis ball - 1 small yo-yo - 1 human fist

4 dice: 1 oz Swiss cheese 1 tennis ball: 1 small apple 1 small yo-yo: 1 standard whole-grain bagel 1 human fist: 1 cup ready-to-eat corn flakes cereal

Certain foods are nutrient dense; other foods contain a lot of empty calories. Group each food as being either nutrient dense or a major source of empty calories.

Sources of Empty Calories: regular soft drink, fatty meats such as hot dogs and bacon, sugary ready-to-eat cereals Nutrient-Dense Foods: whole wheat bread, peanuts, leafy greens salad, low-fat yogurt

There are legal definitions for some common nutrient content claims. Match the type of food with the product that is allowed to have that nutrient content claim on its package label: - low-calorie candy - low-fat popcorn - reduced-fat crackers

low-calorie candy: provides 40 calories or less per serving low-fat popcorn: provides 3 grams or less of fat per serving reduced-fat crackers: has less than 25% of the fat in the regular product