Food and Nutrition

Referencing the product below, what is one serving size in cups? Brown rice: 20 cups of rice per container Servings per container: 40

1/2 Cup

What is the recommended amount of servings for milk or milk products per day?

3 cups

What percent of one's daily caloric intake should come from carbohydrates?

40%

calorie

A common unit of measurement used to express the potential energy from food.

Saturated fat

A fat, most often of animal origin, that is solid at room temperature.

nutrient

A source of nourishment, an ingredient in food, e.g. protein, carbohydrate, fat, vitamin, mineral, fiber, water.

Define the terms adequate intake and tolerable upper intake level.

Adequate intake refers to a recommendation that's made when specific data isn't strong enough to make it an RDA, but there's enough evidence for general guidelines. Tolerable upper intake level refers to the maximum amount of a nutrient that a person can take without risking adverse health effects.

Which of the following statements is NOT true about snacks?

All snacks should be avoided because they can cause a person to gain weight.

Foodborne illness

An illness caused by eating or drinking contaminated foods.

Adequate Intake (AI)

An observed but not scientifically proven RDA.

Which of the following is not a type of tissue of the human body?

Bone

What do experts agree is the best nutrition for a newborn baby?

Breast milk

______ are nutrients that supply the main energy source for the body, in the form of sugar.

Carbohydrates

Nutritional needs can best be described as ______ through life.

Changing

Grains, seeds, nuts and root vegetables are examples of _________ carbohydrates and they take a __________ amount of time to break down, allowing one to feel full longer.

Complex....longer

1 in 4 daily calories should come from fat.

False

A deficiency in zinc might cause dehydration.

False

A person's metabolism remains constant throughout life.

False

A serving portion is usually the equivalent to one serving per package or container.

False

Food that is cooked properly can no longer be contaminated.

False

Nutritional labels list only healthy nutrients.

False

Since Claire rarely exercises, she should increase the number of calories she eats.

False

Sugar should be completely eliminated from a person's diet.

False

Thomas is a marathon runner. He eats a well-balanced diet and drinks plenty of fluids, but he should take supplements to account for all the calories he loses while running.

False

The acronym FDA stands for __________.

Food and Drug Administration

Food and Drug Administration (FDA)

Government organization that regulates food and health-related items to ensure safety.

United States Department of Agriculture (USDA)

Government organization that regulates meat and agricultural products to ensure safety.

Which of the following is NOT true about sodium?

High levels can cause dehydration.

Why might some people find it difficult to adhere to the food guide pyramid recommendations?

It is difficult to eat across all food groups.

protein

Nutrients that help build and maintain body cells and tissues.

Why do you think the FDA requires some products to have an "As Prepared" label?

Responses will vary . A sample response follows: The main reason for including this label is so consumers can be informed when making dietary decisions. For example, a "Hamburger Helper"-type box meal may say it only has 400 calories per serving as packaged. However, once a person gets around to adding all the additional ingredients that didn't come in the box, it may double or even triple the amount of calories per serving.

Approximate the BMR for a 180-lb, sedentary man over a 24-hour period. Formula: 1 calorie per hour for every kilogram (2.2 lbs) of body weight Sedentary: Add 200 calories per day

Responses will vary. A sample response follows: 180 / 2.2 = 82 82 x 24(hrs) = 1,968 1,968 + 200 = 2,168 calories burned per day. Answers from 2,000 to 2,300 are acceptable.

Explain the difference between nutrient-dense foods and calorie-dense foods. Give an example of each.

Responses will vary. A sample response follows: Calorie-dense foods are essentially junk foods that are high in calories and high in fat, sugars, or salts. They have little nutritional value and are often called empty calories. Examples of calorie-dense food, or junk food, include soda, cake, pepperoni pizza, and frosted cereals. Nutrient-dense foods have a lot of nutrients for the amount of energy it provides. Nutrient-dense foods include items such as veggie pizza, fresh fruit, 100% fruit juice, and oatmeal.

Explain why the myth that eating late at night causes weight gain is so popular and the steps a person can take to eat responsibly late at night.

Responses will vary. A sample response follows: Eating late at night is frequently believed to cause weight gain. The time itself isn't an important function of weight gain. Eating at night tends to push people over their calorie limit for the day, which in turn cause weight gain. Eating foods at night that do not exceed a person's daily calorie limit will not result in weight gain.

In your opinion, why are a person's hands a useful tool when estimating a serving size?

Responses will vary. A sample response follows: Hands are fantastic tools for estimating serving sizes since we always carry them around and they are scaled to the size of the person to which they are attached. They're a consistent unit of measurement and can be used anywhere.

Compare and contrast the nutritional needs of infants and adults.

Responses will vary. A sample response follows: Infants rely on breast milk or formula for their nutrients. Babies require extra protein, energy, and fatty acids because their bodies are growing rapidly. Adults need to eat a balanced diet based on the food guide pyramid. However, since adults' activity levels tend to decline as they age, they need fewer calories to maintain their weight. Both groups still need a regular intake of vitamins and minerals.

Explain the difference between the columns commonly found on nutrition labels called "As Packaged" and "As Prepared." Why do some products have both and others only have "As Packaged"?

Responses will vary. A sample response follows: Nutritional information in the "As Packaged" column is just that: it's a measure of the raw components in a box or processed item. However, on packages with both columns, it's usually not recommended or expected to consume without additional preparation. "As Prepared" takes into account other components that need to be added to the package in order to make it. An example of this could be a cake mix: cake usually requires eggs, butter, or milk in addition to the cake mix. The "As Prepared" column attempts to take these added nutritional sources into account. Simply, "As Packaged" refers to how the nutritional content of the food marketed, and "As Prepared" refers to the nutritional content of the food when it's ready for consumption.

Based on the information provided in this lesson, what steps can you take at fast food restaurants to minimize bad nutritional choices?

Responses will vary. A sample response follows: Strategies to help minimize bad nutritional choices include seeking out nutritional information, avoiding fried or sugary foods, limiting portion sizes, substituting unhealthy sides for fruits and vegetables, and drinking water instead of soda.

Consider the nutrition label that is found on food products. Do you believe it provides relevant information to a potential consumer? Why or why not?

Responses will vary. A sample response follows: Students are free to agree or disagree but must provide rational support for their answer. For instance, a student may observe that the listed serving sizes are misleading, since people may tend to consume all of a product that contains multiple servings. Other students may find that the layout flows in a logical manner and highlights the majority of essential nutrients.

List four symptoms of food borne illness that should cause you to consult a doctor.

Responses will vary. A sample response follows: Symptoms of food borne illness include high fever (over 101.5 degrees Fahrenheit), blood in one's stool, prolonged vomiting, dehydration (evidenced by a decrease in urination and feeling dizzy), and diarrhea lasting more than three days.

Compare and contrast what types of food products the USDA and FDA regulate. Give an example of each.

Responses will vary. A sample response follows: The USDA is responsible for regulating meat and agricultural products. Examples include cuts of beef and produce like spinach. The FDA is responsible for regulating other food and health-related items. Examples include processed foods and diet pills.

Explain the differences between serving sizes and portion sizes.

Responses will vary. A sample response follows: The serving size is a measured portion of food with calculated nutritional information. Serving sizes are found on the food labeling. Portion size is the food that's actually consumed during a snack or meal.

Define the two types of carbohydrates important to proper nutrition and name two foods where they can be found for each.

Responses will vary. A sample response follows: The two types of carbohydrates are simple and complex. Simple carbs take less time for the body to absorb and can lead a person to become hungry again quickly. Examples of foods that contain simple carbs include candy, fruit, milk, and many processed foods. Complex carbs take much longer to be absorbed in the body and can satisfy a person's hunger for much longer. Examples of foods that contain complex carbs are whole-grain pasta, brown rice, and many vegetables.

List 5 types of food that should be consumed daily in a healthy diet. Give an example of each type.

Responses will vary. A sample response follows: Types of foods that should be consumed daily include grains (carbohydrates), fruits, vegetables, dairy, and protein An example of each are as follows: apples, grapes, oranges, and bananas are examples of fruits; lettuce, carrots, corn, and broccoli are examples of vegetables; cheese and milk are examples of dairy products; meat, fish, beans, and eggs are examples of protien; and bread, cereal, rice, and pasta are examples of grains.

What steps should vegetarians take to ensure they get proper levels of protein?

Responses will vary. A sample response follows: Vegetarians should eat a variety of foods in order to get all nine amino acids. Examples include eating dairy products, nuts, rice, and assorted beans.

Estimated Average Requirement (EAR)

The amount of nutrients needed by specific groups of people.

Which of the following must be TRUE for a grain to be called whole?

The grain contains all three parts of the kernel.

Tolerable Upper Level Intake (UL)

The maximum amount of a nutrient that a person can take without risking adverse health effects.

nutrition

The process which the body uses food for the maintenance of life, growth, normal functioning of organs and tissue, production of energy.

Recommended Daily Allowance (RDA)

The recommendation for the amount of a nutrient necessary to meet the nutritional needs of a person.

serving size

The recommended amount of food in one serving as set forth by the USDA

carbohydrate

The starches and sugars present in food.

Amount consumed from each food group depends on the age, gender, and physical activity of a person.

True

During adolescence, the body should get foods that are higher in nutritional value and lower in fats and sugars.

True

Excess nutrients can be just as detrimental to a person's health as nutrient deficiencies.

True

Foods labeled "fat free" can actually contain less than 0.5 grams of fat.

True

Fresh fruit can be contaminated by the water used to wash it.

True

Overweight people tend to have faster resting metabolisms.

True

Protein can be found in both animals and vegetables.

True

The body can get water from milk, juices, fruits, and vegetables.

True

The basal metabolic rate measures the rate at which a person's body burns food and nutrient __________.

at rest

Which of the following is NOT a step one can take to prevent food borne illnesses?

cutting all meats with the same knife

What's the BEST method of approaching a nutrition myth?

doing your own research

Of which of the following nutrients do infants require extra servings?

fatty acids

Which of the following is typically included in the count of total carbohydrates on a nutrition label?

fiber

A serving of food that has 10% to 19% of a nutrient based on a 2,000-calorie diet is considered to have __________.

good nutritional value

A BMI of 24 is considered __________.

healthy

Acne is caused by __________.

hormones

Which of the following is NOT one of the five vegetable categories?

leafy

Where are the macronutrients located on a nutritional label?

on the top

Which of the following is the BEST method to estimate a 1-oz. serving size of nuts?

one handful

Which of the following is a healthy fat?

polyunsaturated fat

The food guide pyramid was created __________.

to be a visual tool for understanding a healthy diet

The expiration date on a product refers to the last date a product should be __________.

used before chances of spoiling increase

Eating too much __________ can cause damage to the liver.

vitamin B

Which of the following basic nutrients does NOT contain any calories?

water