Tools for Diet Planning
The 2015-2020 Dietary Guidelines for Americans suggests that you keep your daily intake of added sugars below what percentage of your total kilocalorie intake?
> 10% The 2015-2020 Dietary Guidelines for Americans suggests that you keep your daily intake of added sugars below 10% of your total kilocalorie intake. This intake recommendation is associated with increased diet quality and reduced risk for chronic disease.
The % Daily Values (DV) on the Nutrition Facts panel are based on a _______-calorie diet.
> 2,000 The % Daily Value (DV) information on the Nutrition Facts panel is based on a 2,000-calorie diet. This number is a population-wide average, and your own needs may differ. For example, a physically active 20-year-old man may need 3,000 kilocalories daily, whereas an 18-year-old sedentary woman may needs 1,800. People who require more or fewer than 2,000 calories daily need to adjust the (DV) numbers listed on the Nutrition Facts panel accordingly.
A person can increase his or her consumption of nutrient-dense foods by doing which of the following? (Eating more fruits, vegetables, and whole grains) (Eating more lean dairy and protein-rich foods) (Limiting energy-dense foods high in saturated fats and added sugars)
> All options are correct All options are correct. A person can increase his or her consumption of nutrient-dense foods by eating more fruits, vegetables, and whole grains; eating more lean dairy and protein-rich foods; and limiting energy-dense foods high in saturated fats and added sugars. Nutrient-dense foods provide more nutrition per kilocalorie. By contrast, energy-dense foods are high in energy but low in nutrients. Fatty meats, fried foods, sweets, and sugary drinks are a few examples of energy-dense foods.
Which of the following is a key characteristic of a healthy diet? (balance) (variety) (moderation)
> All options are correct A healthy diet is balanced, including recommended proportions of all nutrients. A healthful diet is varied, including many different foods. People who habitually choose the same foods for breakfast, lunch, and dinner are not likely to be consuming the wide range of nutrients, phytochemicals, and fiber that a more varied diet could provide. A healthful diet is moderate, providing neither too little nor too much energy and nutrient content. Overall, a healthful diet is nutrient-dense, providing the highest level of nutrition for the lowest number of kilocalories.
ChooseMyPlate.gov is a food guidance system that _____. (can help people implement the Dietary Reference Intakes (DRIs)) (can help people use the advice in the Dietary Guidelines for Americans) (provides personalized food choices among a variety of food groups to help people create a balanced diet)
> All options are correct All options are correct. ChooseMyPlate.gov is a food guidance system that can help people implement the DRIs and use the advice in the Dietary Guidelines for Americans, and it provides personalized food choices among a variety of food groups to help people create a balanced diet. The MyPlate visual guide depicts the food groups and amounts using a familiar mealtime visual, a place setting. The interactive website can help individuals design and implement a personalized diet and program of physical activity.
Which of the following foods is the most nutrient dense?
> An orange An orange is more nutrient dense than an orange ice pop, orange-flavored punch, and orange sherbet because it provides the most nutrients for the fewest calories. The orange ice pop, orange-flavored punch, and orange sherbet all contain added sugar.
By law, which of the following must be listed on the Nutrition Facts panel on food labels?
> Calories, saturated fat, and total carbohydrate per serving By law, calories, saturated fat, and total carbohydrate per serving must be listed on the Nutrition Facts panel on food labels. Magnesium, zinc, and vitamin E are not required. Amounts identified are per serving of the food, not per package.
What nutrient reference level is used on the Nutrition Facts panel?
> Daily Values (DV) The Daily Values (DV) are the nutrient reference levels used on the Nutrition Facts panel. Unlike the Dietary Reference Intakes (DRIs), which are precise recommended amounts of each nutrient individuals should consume, the DVs are general reference levels for the nutrients listed on the food label. The DVs provide a ballpark idea of how the nutrients in the foods a person buys fit into his or her overall diet. The DRIs, Estimated Average Requirement (EAR), and Recommended Dietary Allowance (RDA) are not included on the Nutrition Facts panel.
What is the name of the tool that provides specific nutrient recommendations based on age and gender?
> Dietary Reference Intakes (DRIs) The Dietary Reference Intakes (DRIs) provide specific nutrient recommendations based on age and gender. The DRIs are the specific amounts of each nutrient an individual needs to consume to maintain good health, prevent chronic diseases, and avoid excesses. The DRI reference values include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), and Acceptable Macronutrient Distribution Ranges (AMDR). The Dietary Guidelines for Americans are general guidelines published every five years that provide dietary and lifestyle advice for individuals ages 2 and older to help them maintain good health and prevent chronic diseases. The MyPlate Food Guide is a tool that depicts five food groups using the familiar mealtime visual of a place setting. It is part of a USDA Web-based initiative to provide consumers information with a food guidance system to help people build a healthy diet based on the current Dietary Guidelines for Americans. The Nutrition Facts panel is the area on the food label that provides a uniform listing of specific nutrients obtained in one serving of the food.
Which of the following statements about the labels of packaged foods sold in the United States is true?
> Food labels must identify the net weight of the food as well as the serving size. It is true that food labels must identify the net weight of the food as well as the serving size. The net weight usually appears on the front of the label, and the serving size is a required component of the Nutrition Facts panel. The Nutrition Facts panel must be displayed on most foods sold in the United States, not only national brands. However, a few foods are exempt. These include, for example, plain coffee and tea, some spices, and fresh produce. The ingredients list on a food label does not display the ingredients in alphabetical order, but in descending order by weight.
Which of the following are the food groups in MyPlate?
> Grains, vegetables, fruits, dairy, and protein MyPlate includes the following food groups: grains, vegetables, fruits, dairy, and protein. Half of an individual's plate should be devoted to waist- and heart-friendly vegetables and fruits, with a smaller portion of grains (preferably whole grains) and lean protein foods such as fish, skinless poultry, lean meats, and dried beans and peas. The blue circle next to the plate is a visual reminder to make sure that calcium-rich foods and beverages such as milk and soymilk are included. Sweets and alcohol are not food groups and should be limited in the diet. Although oils are an important part of a healthy diet, they are not represented on MyPlate.
Of the following foods, which is the most nutrient dense?
> Plain baked potato A plain baked potato is a more nutrient-dense choice than potato chips, French fries, or mashed potatoes made with cream and butter. Nutrient-dense foods provide more nutrients per kilocalorie (and in each bite) than less nutrient-dense foods and so are better choices for meeting DRIs without exceeding daily energy needs. Whereas 1 ounce of potato chips and one medium baked potato have similar amounts of energy, their nutrient content is worlds apart. The baked potato provides much more folate, potassium, and vitamin C, and is therefore much more nutrient dense than the chips (and French Fries). Foods with high amounts of added sugars and heart-unhealthy saturated fats are less nutrient dense. Mashed potatoes have added saturated fats (cream and butter), and therefore are also less nutrient dense than a plain baked potato.
All of the following are required to be included on the Nutrition Facts panel EXCEPT:
> Polyunsaturated fat The amount of polyunsaturated fat of a food product is not required to be included on the Nutrition Facts panel. The Nutrition Facts panel provides a nutritional snapshot of the food inside a package. By law, the panel must list the following per serving of the food: total calories; total fat, saturated fat, and trans fat; cholesterol; sodium; total carbohydrate, dietary fiber, and sugars and added sugars; protein; vitamin D; calcium; iron; and potassium.
Which of the following statements about portion sizes is true?
> Portion sizes in restaurant meals have increased dramatically during the past 30 years. It is indeed true that portion sizes in restaurant meals have increased dramatically during the past 30 years. Unfortunately, even small increases in portion sizes have a significant impact on overall energy intake and weight management. Neither the FDA nor any other federal agency has standardized portions or serving sizes nationwide, whether in restaurants or on food labels. The terms portion and serving size are not synonymous. A portion is the amount of food eaten at one sitting or, in the case of a restaurant meal, the amount the kitchen staff puts on the customer's plate. In contrast, a serving size is the amount of food that an average American customarily eats.
The ________ is the average amount of a nutrient that meets the needs of 97 to 98 percent of individuals in a similar age and gender group.
> Recommended Dietary Allowance (RDA) The Recommended Dietary Allowance (RDA) is the average amount of a nutrient that meets the needs of 97 to 98 percent of individuals in a similar age and gender group. The RDA of a nutrient is the amount of the nutrient an individual should be consuming daily to maintain good health. Aim for this amount! The Tolerable Upper Intake Level (UL) is the highest amount of a nutrient that can be consumed daily without harm by individuals in a similar age and gender group. The Estimated Energy Requirement (EER) is the amount of daily energy needed to maintain a healthy body weight and meet energy (kilocalorie) needs based on age, gender, height, weight, and activity level. Adequate Intake (AI) is the approximate amount of a nutrient that individuals of similar age and gender are consuming to maintain good health. The AI is used when there is insufficient information to determine the RDA.
The 2015-2020 Dietary Guidelines for Americans recommend that people _____.
> follow a healthy eating pattern across the lifespan The 2015-2020 Dietary Guidelines for Americans recommend that people follow a healthy eating pattern across the lifespan. This overarching guideline will help Americans achieve and maintain a healthy body weight and reduce their risk for chronic diseases. The 2015-2020 Dietary Guidelines for Americans advise limiting intake of saturated fats, but because unsaturated fats are beneficial to health, the Guidelines do not endorse a low-fat diet overall. They also do not specifically address sleep habits. The 2015-2020 Dietary Guidelines for Americans offer general recommendations to increase physical activity and reduce time spent in sedentary behaviors. They do not endorse specific types of exercise, such as walking daily, but this is an excellent way to be physically active.
MyPlate encourages people to make half of the food on their plate _________.
> fruits and vegetables MyPlate encourages people to make half of the food on their plate waist- and heart-friendly fruits and vegetables. Grains—preferably whole grains—should be about a quarter of each plate, and lean protein choices should be another quarter. The blue circle next to the plate is a visual reminder to make sure that calcium-rich choices such as milk and fortified soymilk are not forgotten at mealtimes. MyPlate makes it easy to see proportionality in how these food groups should dominate one's diet.
The Dietary Reference Intakes (DRIs) are reference values for nutrients. They identify specific nutrient amounts that are designed to __________.
> help people maintain good health, prevent chronic disease, and avoid unhealthy excesses The Dietary Reference Intakes (DRIs) are reference values for nutrients. They identify specific nutrient amounts that help people maintain good health, prevent chronic disease, and avoid unhealthy excesses. Because nutrient needs change with age, and because needs are different for men and women, different sets of recommendations were developed for each nutrient based on an individual's age and gender. The DRIs were released to help prevent undernutrition. In the 1990s, nutrition researchers identified expanded roles for many nutrients. Though nutrient deficiencies are still an important issue, research suggests that many nutrients play a role in disease prevention. The Daily Values (DVs), not the DRIs, give people a ballpark range indicating how much of an individual's nutrient needs are provided by a serving of a food. The Dietary Guidelines for Americans (DGAs), not the DRIs, provide dietary and lifestyle advice to Americans.
The 2015-2020 Dietary Guidelines for Americans suggest that Americans limit their intake of kilocalories from _________.
> saturated fats and added sugars The 2015-2020 Dietary Guidelines for Americans suggest that Americans limit their intake of kilocalories from saturated fats and added sugars. Notice that saturated fats—not cholesterol or all forms of fat—are specified, as these are associated with increased risk for chronic disease. Unsaturated fats are considered beneficial, especially to the cardiovascular system. The Dietary Guidelines do encourage people to limit their sodium intake, but sodium is a mineral and provides no kilocalories. Finally, the Dietary Guidelines recommend that, if alcohol is consumed, the amount should be limited to up to one drink per day for women and up to two drinks per day for men.
Carl is a stay-at-home dad who prepares the majority of meals for his family of three. Although his meals offer adequate but not excessive levels of kilocalories and nutrients, he tends to make the same three meals. Which characteristic of a healthful diet is he not incorporating into his meal planning?
> variety Because Carl tends to make the same three meals, he is not incorporating variety into his meal planning. A varied diet includes many different foods. People who habitually eat the same foods are not likely to be consuming the wide range of nutrients, phytochemicals, fiber, and other benefits that a more varied diet could provide. Carl's meals incorporate the principle of moderation by providing neither too many kilocalories and nutrients, nor too few. Carl's meals appear to be balanced because they include healthful proportions of all nutrients. Because Carl's meals provide adequate but not excessive kilocalories and nutrients, they are likely to be nutrient-dense overall.