Ch2: Tools of a Healthy Diet
Poll question #2: A serving of uncooked broccoli (1 cup ) contains 57 micrograms of Folate (RDA = 400mcg) and 31 kcals. Is this food nutrient dense in Folate? (Daily energy intake = 2200 kcalories) 1. Yes, broccoli contains 14.3% RDA for Folate and 1.4% total energy 2. No, broccoli contains 14.3% RDA for Folate and 1.4% total energy 3. Yes, broccoli contains 21.2% RDA for folate and 3.5% total energy 4. No, broccoli contains 21.2% RDA for folate and 3.5% total energy 5. None of these are correct
1. Yes, broccoli contains 14.3% RDA for Folate and 1.4% total energy
Which of these qualities represent a nutrient dense food?
18% of nutrients; 5% of calories (% of nutrients in food is higher than % of calories)
When was food pyramid first used to identify healthy food plan?
1992
On Nutrition Facts labels, the % Daily Value is usually calculated based on a _______ calorie diet.
2000
If a person consumed 35% of a diet providing 2500 kcalories from protein, approximately how many grams of protein would be ingested?
219
MyPlate groups foods into _____ major categories.
5
Poll question #1: Which is true about the Dietary Reference Intakes? 1. They differ by life stage 2. Apply to people in US and Canada 3. Set for almost 40 nutrients 4. Intake should be assessed as an average over several days rather than a single day 5. All of the above are true
5. All of the above are true
If a group of people consumed an amount of protein equal to the estimated average requirement for their life stage, what percentage would receive insufficient amounts?
50
If the EAR for vitamin C is 75 mg for men, what would the RDA be?
90 mg (75x1.2=90)
The Adequate Intakes should cover the needs of more than _______% of the individuals in a specific life-stage group.
97-98
What recommendations were established for guidance on carbohydrate, protein and fat levels to help reduce the risk of nutrient-related chronic diseases?
Acceptable Macronutrient Distribution Ranges
For each macronutrient the ___ ___ ___ ____ provide a range of intake associated with good health and a reduced risk of chronic diseases while providing for recommended intakes of essential nutrients
Acceptable Macronutrient Distribution Ranges (AMDRs)
Of strategies listed, which one is best for building healthy eating patterns?
Account for all foods and beverages consumed
What is the term for the daily intake amount set for nutrients for which there are insufficient research data to establish an EAR?
Adequate Intakes
What are the 5 principles suggested by the Academy of Nutrition and Dietetics to promote diet and health?
Be realistic; make small changes over time, Be adventurous; try new foods regularly, Be flexible; balance some sweet and fatty foods with physical activity, Be sensible; include favorite foods in smaller portions, Be active; include physical activity in daily life.
How do you calculate a food's energy density?
Compare the food's calorie content per gram weight of the food
The nutrient standards used on Nutrition Facts panels are called ________.
Daily Values
MyPlate includes which food group?
Dairy, Vegetables, Protein, Fruits
The latest recommendations from Food and Nutrition Board called _______ ________ _______ & they include 5 sets of standards
Dietary Reference Intakes
What are the latest recommendations from the Food and Nutrition Board called?
Dietary Reference Intakes
What's the name of tool that supports overall health by providing guidance on quantities of nutrients that are most likely to result in optimal health?
Dietary Reference Intakes (DRIs)
A person's risk for developing a nutrient deficiency increases when their RDA for a nutrient regularly drops below the _______.
EAR
_______ calorie foods are ones that are high in solid fats/ added sugar. They provide calories, but few to no nutrients.
Empty
An RDA can only be set for nutrients that have an
Estimated Average Requirement
Select the 5 sets of standards that make up the DRIs.
Estimated Average Requirements(EAR), Adequate Intakes(AI), Recommended Dietary Allowances (RDA), Tolerable Upper Intake Levels(UL), Estimated Energy Requirements(EER)
For most adults, the best estimate of energy needs in relation to the _______ _______ _______ is the amount of energy required to achieve and maintain a healthy weight.
Estimated Energy Requirements (EERs)
What are some nutrients that have AIs?
Fluoride, Essential fatty acids, Fiber
The Dietary _______ are foundation of U.S. government's nutrition policy and education. Reflect what scientific experts believe is most accurate and up-to-date scientific knowledge about nutritious diets, physical activity, and related healthy lifestyle choices.
Guidelines
What eating behavior does MyPlate specifically encourage?
Make at least half your grains whole grains.
What are some things that a person can do to work towards optimal nutritional health?
Moderate amount food you eat, eat balanced diet, consume variety of foods
In order to simply evaluate your overall diet, you can compare your daily food intake with _______ recommendations
MyPlate
The _______ website depicts the key elements of a healthy diet. It emphasizes the fruit, vegetable, grain, protein, and dairy food groups.
MyPlate
People from what area of world tend to, on average, consume high amounts of calories fat, saturated fat, sugar, salt, alcohol while not eating enough fruits, veggies, and whole grains?
North America
A food label that advertises the product as a "rich source of fiber" is an example of a(n)
Nutrient claim
This dietary recommendation used to evaluate a person's current intake for specific nutrient, recognizing further intake strays from value, more likely person will develop nutrition-related problems.
RDA
Which 2 components should be met when planning a healthy diet?
RDAs, AIs
_______ _______ _______ are daily nutrient intake amounts that have been scientifically deemed sufficient to meet the needs of nearly all individuals (97-98%) in a life stage.
Recommended Dietary Allowances (RDA)
Daily _______ Values are set for energy-producing nutrients like, fat, carbohydrates, and proteins
Reference
Daily Values are based on which sets of dietary standards?
Reference Daily Intakes and Daily Reference Values
Which of the following claims are least closely regulated by the Food and Drug Administration (FDA)?
Structure/function claims
What measure best describes the amounts of nutrients that should be consumed by the population?
The Recommended Dietary Allowances because they represent the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people
Which statement about serving sizes is true?
They are consistent among similar foods
Why were the Acceptable Macronutrient Distribution Ranges established?
They were established to reduce the risk of nutrient-related chronic disease
Nutrient intakes that are higher than the _______ can cause health issues like diarrhea and inflammation of the stomach lining
Tolerable Upper Intake Levels
What's the term for maximum daily intake amounts of nutrients that aren't likely to cause adverse health effects in almost all individuals in a life-stage group?
Tolerable Upper Intake Levels (ULs)
Which government agency publishes the Dietary Guidelines for Americans?
USDA and USDHHS
Functional markers typically evaluate
ability of organ/cell to maintain normal physiological function, activity of an enzyme in body
What considerations should be made in regards to alcohol consumption in order to promote a healthy diet and lifestyle?
alcohol consumption should be restricted to low or moderate levels, women can have 1 drink daily, men can have up to 2 drinks daily.
What are some benefits to having nutrient databases?
allow us to see how closely intake matches dietary standards, make it possible estimate quickly amount calories in foods we eat, can be used to determine nutrient density of foods
Daily Values differ from Recommended Dietary Allowances in that Daily Values ________.
are used on Nutrition Facts panels, are based on 2 sets of dietary standards, are not gender-specific
What are 3 categories associated with MyPlate recommendations?
balancing calories, foods to increase, foods to reduce
What familiar item does MyPlate encourage people to use in order to estimate a 1 cup serving size?
baseball
To promote optimal health, people should aim to keep their intake of fat, saturated fat, cholesterol, and sodium at or _______ the 100% DV.
below
Which of the following foods are nutrient dense?
breakfast cereal (19% of nutrients; 6% of calories), fat-free milk (15% of nutrients; 4% of calories)
What are some strategies to use when selecting nutritious vegetables?
buy enough to fill your plate about 1/2 full with vegetables and fruits, buy variety different types of veggies, buy dark-green lettuce vs. iceberg
What does the FDA require companies to do if they list % DV for protein on a food label?
company must evaluate protein quality of food
Since smokers break down vitamin C more rapidly, they should ______.
consume more vitamin C containing foods to meet their requirements.
What are the Estimated Average Requirements?
daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage
What is the generic nutrient standard set for energy-producing nutrients?
daily reference values
A _______ _______ is a generic nutrient standard used on Nutrition Facts labels; it comprises both RDIs and DRVs.
daily value
The _______ _______ are based on 2 sets of dietary standards: RDI and RVD.
daily values
Fat-free milk, low-fat cheeses and yogurt, part skim cheeses are all good sources of which of the MyPlate food groups?
dairy
A goal of the _______ _______ is to promote consumption of food to meet nutrient needs since dietary supplements are not an adequate substitute for healthy diet.
dietary guideline
Foods can have health claims based on incomplete evidence if the label contains a(an) _______
disclaimer
The FDA _______ structure/function claims
does not approve or authorize
If you eat a hamburger earlier in the day, strategies to reduce your fat throughout the rest of the day include
drinking non-fat milk
The history of nutrition plans used in U.S. can be traced back to the _______.
early 20th century
What should person do to work towards optimal nutritional health?
eat balanced diet, consume variety foods, stay physically active
Foods, like cookies and chips, that aren't nutrient dense are often called _______ calorie foods because they tend to be high in sugar and/or fat but provide few other nutrients.
empty
What are some behaviors consistent with MyPlate recommendations?
enjoy your food but eat less, switch to fat-free or low-fat milk, drink water instead of sugary drinks, make half your plate fruits & veggies.
Daily Reference Values are set for ________.
fat and cholesterol, sodium and potassium, carbohydrate and protein
Which nutrients should people strive to reach 100% DV?
fiber, calcium, iron, vitamin d, potassium
Mango smoothie, melon salad, and 100% grape juice would all be good sources of _______ based on the MyPlate guidelines.
fruit
"a diet low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce risk of some cancers." This is an example of a ________ claim.
health
Only food products that meet following requirements can bear a _______ claim: -Food must be good source fiber, protein, vitamin c, calcium, iron. -A single serving of food cannot contain more than 13g fat, 4g saturated fat, 60mg cholesterol, 480mg sodium, -The product must meet criteria specific to claim being made
health
What is the term for a claim that describes the relationship between a disease and a nutrient, food, or food constituent?
health claim
By definition, energy-dense foods are ALL ________.
high in calories
A structure function claim describes
how a nutrient affects body structure or function
Reading food labels helps consumers ________.
identify amounts of salt or sodium in the product, determine the sugar content of the product, determine amount and kind of fat in the product, choose foods with dietary fiber
What are some practical strategies that a person can use to increase their consumption of healthy protein?
increase consumption of fish, reduce the amount or red meat consumed, add beans to their diet
Which four groups have Daily Values been set?
infants, toddlers, people over 4 yrs of age, pregnant or lactating women
Identify all of best foods changes that promote increased health.
instead of eating white bread, eat whole-wheat bread, instead of eating potato salad, eat three-bean salad, instead of eating canned vegetables, eat fresh or frozen vegetables.
The product's name, address of manufacturer, amount of product in package, Nutrition facts panel, should all be included on a product's food ________
label
Foods that are _______ in energy density help a person feel full, while foods with _______ energy density must be eaten in greater amounts in order to contribute to fullness.
low, high
_______ content claims are those that describe the nutrients in a food. Examples are "low in fat", "rich in vitamin A," and "zero calories"
nutrient
"Rich in vitamin A" is an example of which type of claim?
nutrient content claim
Foods that provide a greater contribution to nutrient needs than calorie needs are said to be ________.
nutrient dense
To determine the _______ _______ of a food, you must divide the amount of a nutrient in a serving by your RDA, then you will divide the calories in a serving by your EERs. Finally compare these values.
nutrient density
Starting in 2018, added sugar and vitamin D will be just some of the components that must be included on most _______ _______ panels.
nutrition facts
Identify some sources of nutritious oils.
olive oil, fish
Food labels must specify the country of origin for which of the following products?
peanuts, fresh/frozen fruits & veggies, poultry, meat, fish, pecans, macadamia nuts, ginseng
It's important to keep _______ under control so that you can eat a balanced varied diet without consuming more calories, fat, cholesterol, sugar, and sodium that you need.
portion size
Beans, skinless chicken, lean meat, seafood, are all good sources of which MyPlate food group?
protein
What are some examples of medium and high energy density foods?
pumpkin pie, whole-wheat bread, ham (medium energy density), potato chips (high energy density)
What are some foods and food components that should be reduced in order to promote a healthy diet and lifestyle?
reduce consumption of alcohol to moderate levels, reduce intake of calories from solid fats and added sugars, consume less than 10% of calories from saturated fatty acids, sodium intake should be less than 2300mg.
Select food recommendations that promote healthy lifestyle.
replace whole milk dairy products with low-fat / fat-free dairy products, use oils to replace solid fats, eat more dark green, red, and orange vegetables.
What are some changes being made to restaurant menus in order to provide increased consumer awareness?
restaurants must provide nutrition information upon request, many restaurants, post calorie info. for their menu items.
What are some benefits of providing nutrition info. on restaurant menus?
seeing calorie info. leads to purchase of lower-calorie meals, encourages companies to reformulate products and introduce healthier options, customers order low calorie meals for themselves and their children.
What info. must you have in order to calculate amount of nutrient consumed?
serving size, % daily value
The claim that describes how a nutrient affects human body structure or function is a
structure/function claim
Food components that MUST be listed on the Nutrition Facts panel include ________.
sugars, dietary fiber, and calcium
Why was the Food and Nutrition Board originally formed?
the board was formed in response to many young men who were rejected from military service due to poor health.
What should be considered when diet planning?
the diet plan should meet any RDAs and AIs set, diet plan should avoid exceeding a UL for a nutrient
Tolerable Upper Intake Levels (ULs) are ________.
the maximum daily intake level not likely to cause harmful effects
Which formula can be used to determine the total amount of calories for a nutrient in more than one serving?
the value on the label x the # of servings
Which statement about healthy foods is true?
they are often similar in price compared to some processed foods
Which statement about nutrient database is true?
they require a lot of research
What are some shortcomings of nutrient databases?
they require a lot of research, many nutrients require a different laboratory analysis method
What is the ultimate goal of condensing nutrition labels?
to help busy customers make healthy choices
An Adequate Intake (AI) is set for a nutrient when ________.
too little research is available to establish an RDA
DRIs don't apply to which of the following groups?
undernourished individuals, people with health conditions that require higher intakes, people with diseases that require higher intakes
The _______ for most nutrients is based on combined intake of food, water, supplements, and fortified foods. Exceptions are niacin, magnesium, zinc and nickel.
upper level
In relation to optimal nutrition, _______ means eating different foods from each food group
variety
The key to getting the array of nutrients offered by each food group is called _______
variety
RDIs are set for
vitamins and minerals
Labeling laws require that ingredients in food products be listed on the container in descending order of their ________.
weight
MyPlate suggests that people try to make at least half of your grain choices _______.
whole grain