Nutrition Ch. 2
1
1 cup of dairy = ____ cups of milk, yogurt, or soymilk (soy beverage)
1 1/2
1 cup of dairy = ____ ounces of natural cheese
2
1 cup of dairy = ____ ounces of processed cheese
1
1 cup of fruit = ___ cups of 100% fruit juice
1/2
1 cup of fruit = ___ cups of dried fruit
1
1 ounce of grain = _____ cups of ready to eat cereal
1
1 ounce of grain = _____ slice of bread
1/4
1 ounce of protein = ______ cups cooked beans
2
2 Tbsp of Italian dressing = ____ tsp of oil
solid fats, added sugars
2 types of empty calorie foods
balancing calories to manage weight, foods and food components to reduce, foods and food components to increase, building healthy eating patterns
4 general topics of the dietary guidelines
infants, pregnant or lactating women, toddlers, people 4 years and older
4 groups set for daily values
nutrient content claims, health claims, qualified health claims, structure/function claims
4 types of claims on food labels
fruits, veggies, grains, proteins, dairy
5 food groups that my plate emphasizes
dark green, starchy, red/orange, beans and peas, other
5 subgroups of veggies based on nutrient content
nutrient databases
Allow for estimation of amount of calories and nutrients in foods. Do not contain combination foods (burritos, salads)
Energy density (ED)
Amount of calories per gram weight of food (kcal/g) ED= calories (kcal)/g per serving size
grains
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain
adequate intakes
Based on observed or experimentally determined estimates of average nutrient intakes needed to maintain a defined nutritional state (e.g. bone health) in specific life stage group
vegetarian options for protein
Beans and peas Processed soy products (e.g. tofu, tempeh, veggie burgers) Nuts, nut butters, seeds
whole grains
Brown rice, buckwheat, oatmeal, whole wheat, wild rice, rolled oats, whole-grain corn, whole-grain barley are all examples of _______, and you should choose foods with these first on the ingredient list
recommended dietary allowances
Consider nutrient's ability to prevent chronic disease plus ability to prevent deficiency
60% daily kcal
DRV % for energy-yielding nutrients for CARBOHYDRATE
30% daily kcal
DRV % for energy-yielding nutrients for FAT
11.5g/1000 daily kcal
DRV % for energy-yielding nutrients for FIBER
10% daily kcal
DRV % for energy-yielding nutrients for PROTEIN
10% daily kcal
DRV % for energy-yielding nutrients for SATURATED FAT
adequate intakes (AIs)
Daily amounts set for nutrients when insufficient research to establish EAR
Estimated average requirements (EARs)
Daily nutrient intake amounts estimated to meet needs of 50% individuals in specific life stage
reference daily intakes (RDIs), daily reference values (DRVs)
Daily values are based on which two sets of dietary standards
estimated energy requirements (EERs)
Estimates of average daily energy (calorie) needs for each life stage group
not whole grain
Foods labeled with "multi-grain", "stone-ground", "bran", "100% wheat", "cracked wheat", or "seven-grain" are ________.
tolerable upper intake levels
For most nutrients, based on combined intake of food, water, supplements, and fortified foods
daily values (DVs)
Generic nutrient standards developed by FDA for food labels because DRIs are age- and sex-specific
recommended dietary allowances
Higher than average human needs, so all individuals do not need intakes equal to RDA
solid fats, added sugars
Ice cream, cakes, cookies, pastries, donuts contain which type of empty calorie
tolerable upper intake levels (ULs)
Maximum average daily nutrient intake levels not likely to cause adverse health effects to most individuals in general population. Set with large margin of safety.
nutrient density
Measure of nutrients provided per calorie of food
dietary reference intakes (DRIs)
Nutrient recommendations for people in U.S. and Canada. Established by Food and Nutrition Board (FNB)
Daily reference values (DRVs)
Nutrient standards set for energy-yielding nutrients, cholesterol, sodium, potassium
Reference Daily Intakes (RDIs)
Nutrient standards set for vitamins and most minerals (except sodium and potassium)
dietary guidelines for americans
Provide recommendations for all people ≥ 2 years old for SPECIFIC POPULATION GROUPS and Designed to meet nutrient needs while reducing risk of obesity, hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, alcoholism, food borne illness.
Acceptable macronutrient distribution ranges
Range of macronutrient intake expressed as percent of total energy intake associated with good health and reduced risk of chronic disease while allowing for recommended intake of essential nutrients. Established by Food and Nutrition Board.
added sugars
Sodas, energy drinks, sport drinks, fruit drinks contain which type of empty calorie
false
T/F: oil is a food group
tolerable upper intake levels
UL refers only to nonfood sources like medicines and supplements
Reference Daily intakes
Usually set at highest value for any life stage group Tend to be slightly higher than current RDAs and other nutrient standards
oils
Which type of food is a major source of Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) in diet - PUFAs contain fatty acids that are essential for health ("essential fatty acids")
calories
___ provide a measure of how much energy is in one serving of this food
color
______ does not indicate whole grains, you have to read the ingredients
45-65%
acceptable macronutrient distribution range for carbohydrates
20-35%
acceptable macronutrient distribution range for fats
10-35%
acceptable macronutrient distribution range for proteins
processed or prepared
added sugars are added when foods or beverages are _____ or _____
100% DV
aim to get ___% DV of fiber, vitamin A, calcium, thiamin, niacin
at or below 100% DV
aim to keep intake of fats, cholesterol, and sodium at what % DV?
dairy
calcium- fortified soy milk is in what food group?
structure/function claims
claim that does not focus on disease risk reduction "iron builds strong blood"
health claims
claim that must use "may" or "might" to qualify
health claim
claim where the label must carry a disclaimer "this evidence is not conclusive" must meet the definition of "healthy"
eating patterns
combination of foods and beverages that make up an individual's total dietary intake over time
front of package nutrition labeling
condensed nutrition labels into symbols on front of food packages that are not regulated and cause the consumers to be less likely to check the nutrition labels on the back
Daily reference values (DRVs)
dietary standard that varies based on daily caloric intake
naicin, magnesium, zinc, nickel
exceptions to upper intake levels of nutrients
FDA
food labeling is regulated by who in the US
low energy dense foods
food that Tends to be high in water content, low in fat
high energy dense foods
food that Tends to be low in water content, high in fat
calories (< 5 kcal/serving), fat and sugar (< 0.5 g/serving), sodium (< 5 mg/serving)
general terminology for nutrient claims: "free"
10-19% DV per reference amount
general terminology for nutrient claims: "good source"
≥ 20% DV per reference amount
general terminology for nutrient claims: "high, rich in, excellent"
25% less of nutrient per serving compared to reference food
general terminology for nutrient claims: "reduced"
less than 5% is low, more than 20% is high
guide to % DV: less than __% is low and more than __% is high
whole grains
half of your grains should be
1/4 of the plate
how much of the plate do the grains take up
every 5 years
how often are the dietary guidelines published
partially hydrogenated
if the nutrition facts panel says 0g of trans fat but has _____ ______, then the food contains some trans fat that is less than 0.5g
descending order by weight
ingredients on food label are listed in what order
estimated average requirement, recommended dietary allowance, adequate intake, tolerable upper intake level, estimated energy requirement
list the 5 sets of standards for DRIs
fat, cholesterol, sodium
many people too much of which nutrients (3)
fiber, vitamin A, calcium, thiamin, niacin
most Americans do not get enough of which nutrients in their diets? (5)
enriched
nutrients that were lost during food processing are added back to food (e.g. iron added back to grain products)
trans fats, sugars, protein
nutrients without % DVs
vitamin E
oils are an important source of which vitamin
saturated fat
oils such as coconut, palm, and palm kernel are considered solid fats because high in _______
protein
oods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are what food group
solid fats
pizza and hot dogs contain which kind of empty calorie
empty calorie
provide calories but few nutrients (not nutrient dense)
physical activity guidelines for americans
published by DHHS and Provide key physical activity guidelines for Americans age 6 and older
nutrient density
ratio of a food's contribution to nutrient needs by its contribution to energy needs
dietary reference intakes (DRIs)
recommendations that differ by life stage and sex
2000 kcal/day
reference for calculation for daily reference values
MyPlate
replaces MyPyramid and Puts nutrition advice from Dietary Guidelines into more practical terms. Shows how to build a healthy plate at mealtimes
footnote
reports DVs for each nutrient used to compute % DV for 2000 kcal diets
dietary reference intakes (DRIs)
these recommendations are for AVERAGE dietary intake
tolerable upper intake levels
this DRI is not a nutrient intake goal; but instead it is a ceiling below which nutrient intake should remain.
health claims
this claim Must be "good source" of fiber, protein, vitamin A, vitamin C, calcium, or iron before fortification
what nutrition facts panel must include
total calories calories from fat total fat saturated fat trans fat cholesterol sodium total carbohydrate fiber sugars protein vitamin a vitamin c calcium iron
Estimated energy requirements
type of DRI that is Based on height, weight, sex, age, physical activity and Varies during pregnancy, lactation
adequate intakes
type of DRI that is Currently set for essential fatty acids, fiber, some vitamins and mineral
adequate intakes
type of DRI that is Set in place of RDA when EAR does not exist
low energy dense diets
type of diet that can assist with weight control
high energy dense diets
type of diet that can help people with poor appetites maintain or gain weight
oils
type of food that comes from fish and many different plants such as olives, avocados, and nuts
"healthy"
type of food that is generally: Low-fat and low-saturated fat ≤ 480-600 mg sodium or 95 mg cholesterol per serving Provides at least 10% DV for vitamin A, vitamin C, protein, calcium, iron or fiber
whole grains
type of grain that contains entire grain kernel (bran, germ, endosperm) Examples: whole wheat bread and pasta, oatmeal, brown rice, quinoa
refined grains
type of grain that is milled (process that removes bran and germ) Removes nutrients and improves shelf life. Examples: white bread, white rice
fortified
vitamins/minerals have been added to food that were not originally in food (e.g. vitamin D added to milk)
fruits and veggies
what 2 food groups cover half the plate
nutrition facts panel
what is not required for fresh fruits, veggies and fish
% DV for each nutrient in a single serving
what is the column of percentages to the right?
nutrition facts panel
what presents information for single serving of food (required)
restaurant menu labeling
where Calorie ranges are given for variable menu items (e.g. combination meals, sandwiches
nutrient content claims, health claims
which 2 claims are closely regulated by the FDA
estimated average requirements
which DRI Can only be used to EVALUATE ADEQUACY of GROUPS, not of INDIVIDUALS
recommended dietary allowances; RDA= EAR x 1.2
which DRI can only be set for nutrients with EAR; what is the equation?
estimated average requirements, 17 nutrients
which DRI is Only set for nutrients with functional markers available to evaluate effects of nutrient status on physiological function? and how many nutrients are currently set for?
RDA and AI
which DRIs are set sufficiently high to include almost all people?
structure/function claims
which claim is Not approved or regulated by FDA and the Manufacturer is responsible for accuracy
qualified health claims
which claim is Regulated by FDA but only limited scientific evidence for claims
solid fats
which fats contain more saturated fat and/or trans fat than oils
beans and peas
which food(s) is part of both the veggies and the protein food groups
fiber
which nutrient is not added back after processing of refined grains
USDA; 2011
who was my plate published by and when was it released
USDA and DHHS
who was the dietary guidelines for americans published by (2)
plant protein, iron, zinc
why are beans and peas part of the protein group
dietary fiber, folate, potassium
why are beans and peas part of the veggie group
1. make a claim about nutrients health benefits 2. food is fortified with the nutrient
you must include nutrient of nutrition facts panel if...? (2)
1
1 cup of fruit = ___ cups of fruit
1
1 cup of veggies= ____ cups of 100% veggie juice
2
1 cup of veggies= ____ cups of raw leafy greens
1
1 cup of veggies= ____ cups of raw or cooked veggies
1/2
1 ounce of grain = _____ cups of cooked rice, pasta or cereal
1
1 ounce of protein = ______ eggs
1
1 ounce of protein = ______ ounces of meat, poultry, or fish
1/2
1 ounce of protein = ______ ounces of nuts or seeds
1
1 ounce of protein= ______ Tablespoons peanut butter
1 cup
1 serving of dairy =
1 cup
1 serving of fruits=
1 ounce
1 serving of grains =
1 tsp
1 serving of oils =
1 ounce
1 serving of protein=
1 cup
1 serving of veggies=
recommended dietary allowances (RDAs)
Daily nutrient intake amounts sufficient to meet needs of 97-98% individuals in specific life stage
structure/function claims
Describe how nutrient affects human body structure or function
health claims
Describe relationship between disease and nutrient, food, or food constituent
