Tyra Moore 66 years old, Felame, 5'2'', 150 lbs, Weight lost goal: 1 lb/week, Activity Level: Sedentary

Tyra is following a high-protein diet to lose weight. Unfortunately, because this type of diet provides more calories than she needs per day, this way of eating will likely cause her to gain more weight. Tyra's doctor tells her to cut about 500 kcal per day and increase her exercise as a more effective way to lose weight. Which one food could Tyra cut out of the 1-day menu to help meet her doctor's calorie recommendations?

The meatloaf

Nutrient density is a ratio derived by dividing a food's nutrient content by its calorie content. Which of the following is the most protein-dense food?

Tuna

The traditional Okinawan dietary pattern includes a high consumption of vegetables and legumes. Although green vegetables are not significant sources of protein, legumes do contain protein. How many grams of protein are in the mung beans (a legume) in this 1-day Okinawan diet menu?

14 grams

Tyra is interested in improving the quality of her life in her later years. She recently read about the traditional diet of the people of Okinawa, Japan. Okinawans have historically had among the highest life expectancies in the world, and their longevity is attributable to a low-energy, nutrient-rich diet and active lifestyle. The traditional Okinawan diet contains, on average, about as many calories as this 1-day Okinawan diet menu. Approximately how many calories are in the daily Okinawan diet?

1800 kcal

The traditional Okinawan diet has changed remarkably in the post World War II era. The adoption of Westernized food practices has denigrated the quality of carbohydrate and led to a marked increase in fat and saturated fat intake. Younger Okinawans now have a higher risk of obesity and chronic disease than their elders who ate in the traditional way. United States guidelines recommend limiting saturated fat to no more than 20 grams per day. How many grams of saturated fat are in this traditional 1-day Okinawan diet menu?

2 grams

The Okinawan diet can be described as a low-energy, nutrient-rich, high-carbohydrate diet that may be beneficial for reducing the risk of many chronic diseases. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45% to 65% of kcal. What percent of calories in this 1-day Okinawan diet menu come from carbohydrate?

76% of calories from carbohydrate

Both plant and animal foods can provide protein. In this menu, with the exception of the condiments and coffee, all of the foods in which food group(s) contain(s) less than 2 grams of protein per given serving size?

Fruits and vegetables

Put the following foods in order of their protein content from least to greatest amount of protein per serving: American cheese, cottage cheese, grapes, tuna.

Grapes, American cheese, tuna, cottage cheese

In keeping with the emphasis on plants as opposed to animal foods, the Okinawan diet has almost no dairy products. How many MyDairy food group servings are in this 1-day Okinawan diet menu? (Hint: The MyDairy food group is listed as MyDry as the column header in the NutriCalc Plus reports.)

0 servings

High glycemic load associated with chronic consumption of high glycemic index foods is thought to increase oxidative stress and chronic disease risk. Although the Okinawan diet is high in carbohydrate, the carbohydrate sources tend to have a low glycemic index (GI) and promote a low glycemic load (GL). The GI of sweet potatoes is 50. To calculate a food's GL, multiply the grams of carbohydrate in the food by the food's GI and then divide by 100. What is the GL of one of the 2-potato servings of the sweet potatoes in the 1-day Okinawan diet menu?

26

The meatloaf contributes a significant amount of calories to this menu because one serving contains one-half pound (8 ounces) of meat. Compare this to a typical serving size of meat, which is 3 ounces. What percent of the day's total calories comes from the meatloaf?

29%

The Acceptable Macronutrient Distribution Range (AMDR) recommends that protein make up 10% to 35% of kcal. What percent of calories in this sample 1-day, high-protein diet menu comes from protein?

33% of calories from protein

About 40% of the calories in the meatloaf come from protein. What percent of the day's total protein content consists of protein from the meatloaf?

36%

The staple carbohydrate in the Okinawan diet is the sweet potato (not rice, as in the Japanese diet). Sweet potatoes are nutrient-dense and are a particularly good source of vitamin A. The Recommended Dietary Allowance (RDA) for vitamin A for Tyra is 700 micrograms RAE (retinol activity equivalents). What percent of the vitamin A DRI does the combined two servings of sweet potatoes from this menu provide?

527% RDA for vitamin A

Tyra's Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram body weight. Based on the 0.8 grams per kilogram protein DRI, how many grams of protein per day should Tyra eat? (Hint: 1 kilogram = 2.2 pounds).

55 grams of protein

Tyra's Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight. How many grams of protein per kilogram of body weight did she eat from this 1-day menu? (Hint: 1 kilogram = 2.2 pounds)

2.4 grams of protein per kilogram body weight

There are very little, if any, animal foods in the traditional Okinawan diet. Traditional dishes may include small amounts of boiled pork or fish, but cooking styles center around vegetables and tofu. What percentage of the protein in this 1-day Okinawan diet menu come from tofu?

25%

Although the traditional Okinawan diet tends to be high in sodium, hypertensive effects are minimized by high intakes of antihypertensive minerals such as potassium, magnesium and calcium. This is coupled with a higher need for sodium when sweating profusely in the hot and humid Okinawan climate. The Adequate Intake (AI) for potassium for Tyra is 4700 milligrams per day. How does the potassium content of this 1-day Okinawan diet menu compare to the AI?

The Okinawan diet has about 1000 milligrams more potassium.

One shortfall of East Asian diets, and Japanese diets in particular, is the high sodium content. Sodium intake is attributed to high intakes of foods like pickled vegetables, soy sauce, miso and salted fish. The average daily sodium intake in the United States is 3300 milligrams per day. How does the sodium intake of this 1-day Okinawan diet menu compare with the average daily sodium intake in the United States?

There is about half as much sodium in the Okinawan diet.

The Daily Value (DV) for protein on the Nutrition Facts Label of food packages is based on 50 grams per day for healthy adults. How does the protein in this 1-day bodybuilding magazine high-protein diet menu compare to this recommendation?

There is more than three times as much protein.