Chapter 2: Tools for Healthy Eating

To be labeled "low sodium," a food must contain less than __________ mg sodium per serving. 1,500 500 140 10

140

Daily Values on food labels are based on a __________.

2,000-kilocalorie diet

Foods that are an "excellent source" of a nutrient must contain at least _________% of the Daily Value of that nutrient in a serving.

20

MyPlate recommends that at least __________% of the foods from the grain group be whole grains.

50

What is the healthy-eating principle that provides the correct proportion of nutrients to maintain health and prevent disease?

Balance

According to the AMDR, adults are recommended to consume __________ of their calories from carbohydrates.

Between 45 and 65 percent

What recommendations were developed to help individuals aged 2 and over improve the quality of their diet in order to lower their risk of chronic diseases and promote healthy eating habits?

Dietary Guidelines for Americans, 2010

The tool that provides specific nutrient recommendations based on age and gender is called the: MyPlate Food Guide. Dietary Guidelines for Americans. Dietary Reference Intake (DRI). Nutrition Facts Panel.

Dietary Reference Intake (DRI).

Which dietary recommendation is set at a level that meets the needs of half of healthy Americans by age and gender?

EAR

1.4 high numbers of calories in low-weight portions of food

Energy Density

1.9 the amount of energy needed to maintain a healthy weight and meet energy needs

Estimated Energy Requirement (EER)

A food label that states a food item is a "good source of calcium" must provide at least 5 percent of the Daily Value of calcium. True / False

False

Alcohol is an energy-yielding nutrient. Alcohol is an energy-yielding nutrient. True False

False

Americans typically have a good sense of portion sizes. True / False

False

Having a balanced diet means eating the same number of servings from each food group. True / False

False

MyPlate identifies guidelines within four main nutrient groups. True / False

False

Nutrient density refers to foods that are lower in weight relative to volume. True / False

False

The Dietary Guidelines for Americans, 2010 encourages Americans to consume more _________.

Fruits and Vegetables

1.2 reasonable but not excessive amounts of food and nutrients

Moderation

1.7 visual guidance system that illustrates the Dietary Guidelines for Americans, 2010

MyPlate

In the exchange system, each portion of food in the group contributes a similar ______ per serving.

Number of Calories

1.10 the area on the food label that provides a list of specific nutrients in the food

Nutrition Facts Panel

1.3 consuming excess nutrients or energy

Overnutrition

Which dietary recommendation is set at a level that meets the need of nearly all healthy people?

RDA

1.8 the recommended daily amount of nutrients to meet the needs of nearly all individuals of similar age and gender

Recommended Dietary Allowance (RDA)

The __________ is the average amount of a nutrient that meets the needs of 97 to 98 percentage of individuals in a similar age and gender group. A. Estimated Energy Requirement (EER) B. Adequate Intake (AI) C. Recommended Dietary Allowance (RDA) D. Tolerable Upper Intake Level (UL)

Recommended Dietary Allowance (RDA)

1.6 the portion of a food that is a standard reference listed on the food label

Serving Size

AMDR- ENERGY

The Acceptable Macronutrient Distribution Range is the recommended range of carbohydrate, fat, protein intake expressed as a percentage of total energy

AI - NUTRIENTS

The Adequate Intake is the average daily intake level assumed to be adequate. It is used when an EAR cannot be determined. Aim for this amount if there is no RDA!

EAR- NUTRIENTS

The Estimated Average Requirement is the average daily intake level estimated to meet the needs of half the people in a certain group

EER- ENERGY

The Estimated Energy Requirement is the average daily energy intake predicted to meet the needs of healthy adults

UL- NUTRIENTS

The Tolerable Upper Intake Level is the highest average daily intake level likely to pose no health risks. Do not exceed this amount on a daily basis!

RDA - NUTRIENTS

The recommended Dietary Allowance is the average daily intake level estimated to meet the needs of nearly all the people in a certain group. Aim for this amount!

1.5 highest amount of a nutrient that is unlikely to cause harm if consumed daily

Tolerable Upper Intake Level (UL)

A food's energy density is determined by comparing the food's calorie content with its weight. True / False

True

A nutrient claim on the food label boasts that the food contains a significant source of a specific nutrient. True / False

True

A portion is the amount of food that is consumed in one sitting. True / False

True

According to the USDA, there are five basic food groups. True / False

True

All packaged foods must contain a food label. True / False

True

Exchange lists are similar to MyPyramid except the foods are based on the carbohydrate, protein, fat, and kilocalorie contents. True / False

True

If you follow the advice in the Dietary Guidelines for Americans you can reduce your risk of dying from chronic diseases such as heart disease, high blood pressure, and diabetes mellitus. True / False

True

In the exchange system, each portion of food on the list can be exchanged for another on the same list. True / False

True

MyPlate is a food guidance system that visually demonstrates the recommendations in theDietary Guidelines for Americans, 2010. True / False

True

The Estimated Energy Requirement (EER) is the amount of energy required daily to maintain a healthy body weight based on age, gender, height, weight, and activity level. True / False

True

The FDA regulates all the health claims on food labels. True / False

True

The Recommended Dietary Allowance of a nutrient is based on an estimated average requirement, or EAR. True / False

True

The current Dietary Reference Intakes for vitamins and minerals are set at the amount you should consume daily to maintain good health. True / False

True

The information on the food label that provides a list and amounts of nutrients in one serving of the food is known as Nutrition Facts panel. True / False

True

Using the exchange lists for meal planning is a convenient method for developing flexible meal plans. True / False

True

1.1 the diet principle of mixing different foods

Variety

Food labels list ingredients in __________.

descending order by weight

Reading food labels helps consumers to __________.

determine the amount and kind of fat in a product

According to the Dietary Guidelines for Americans, 2010, which combination of vegetables illustrates the concept of "varying your veggies"?

kale and carrots

Which of the following is a purpose of the Dietary Guidelines for Americans, 2010?

maintenance of health

Which of the following is the most nutrient-dense food relative to calcium content?

nonfat milk

A measure of the nutrients in food compared with their caloric content is known as __________.

nutrient density

The Estimated Average Intake (EAR) is __________. the maximum safe amount of a nutrient that you should consume daily the estimated amount of a nutrient that you should consume daily to be healthy the amount of a nutrient that meets the needs of half of the individuals in a specific age and gender group

the amount of a nutrient that meets the needs of half of the individuals in a specific age and gender group

A 3-ounce serving of cooked meat is represented in size by __________.

the palm of a woman's hand

Which type of lipids must be listed on a food label?

trans fat cholesterol saturated fat