Ch2: Tools of a Healthy Diet

Poll question #2: A serving of uncooked broccoli (1 cup ) contains 57 micrograms of Folate (RDA = 400mcg) and 31 kcals. Is this food nutrient dense in Folate? (Daily energy intake = 2200 kcalories) 1. Yes, broccoli contains 14.3% RDA for Folate and 1.4% total energy 2. No, broccoli contains 14.3% RDA for Folate and 1.4% total energy 3. Yes, broccoli contains 21.2% RDA for folate and 3.5% total energy 4. No, broccoli contains 21.2% RDA for folate and 3.5% total energy 5. None of these are correct

1. Yes, broccoli contains 14.3% RDA for Folate and 1.4% total energy

Which of these qualities represent a nutrient dense food?

18% of nutrients; 5% of calories (% of nutrients in food is higher than % of calories)

When was food pyramid first used to identify healthy food plan?

1992

On Nutrition Facts labels, the % Daily Value is usually calculated based on a _______ calorie diet.

2000

If a person consumed 35% of a diet providing 2500 kcalories from protein, approximately how many grams of protein would be ingested?

219

MyPlate groups foods into _____ major categories.

5

Poll question #1: Which is true about the Dietary Reference Intakes? 1. They differ by life stage 2. Apply to people in US and Canada 3. Set for almost 40 nutrients 4. Intake should be assessed as an average over several days rather than a single day 5. All of the above are true

5. All of the above are true

If a group of people consumed an amount of protein equal to the estimated average requirement for their life stage, what percentage would receive insufficient amounts?

50

If the EAR for vitamin C is 75 mg for men, what would the RDA be?

90 mg (75x1.2=90)

The Adequate Intakes should cover the needs of more than _______% of the individuals in a specific life-stage group.

97-98

What recommendations were established for guidance on carbohydrate, protein and fat levels to help reduce the risk of nutrient-related chronic diseases?

Acceptable Macronutrient Distribution Ranges

For each macronutrient the ___ ___ ___ ____ provide a range of intake associated with good health and a reduced risk of chronic diseases while providing for recommended intakes of essential nutrients

Acceptable Macronutrient Distribution Ranges (AMDRs)

Of strategies listed, which one is best for building healthy eating patterns?

Account for all foods and beverages consumed

What is the term for the daily intake amount set for nutrients for which there are insufficient research data to establish an EAR?

Adequate Intakes

What are the 5 principles suggested by the Academy of Nutrition and Dietetics to promote diet and health?

Be realistic; make small changes over time, Be adventurous; try new foods regularly, Be flexible; balance some sweet and fatty foods with physical activity, Be sensible; include favorite foods in smaller portions, Be active; include physical activity in daily life.

How do you calculate a food's energy density?

Compare the food's calorie content per gram weight of the food

The nutrient standards used on Nutrition Facts panels are called ________.

Daily Values

MyPlate includes which food group?

Dairy, Vegetables, Protein, Fruits

The latest recommendations from Food and Nutrition Board called _______ ________ _______ & they include 5 sets of standards

Dietary Reference Intakes

What are the latest recommendations from the Food and Nutrition Board called?

Dietary Reference Intakes

What's the name of tool that supports overall health by providing guidance on quantities of nutrients that are most likely to result in optimal health?

Dietary Reference Intakes (DRIs)

A person's risk for developing a nutrient deficiency increases when their RDA for a nutrient regularly drops below the _______.

EAR

_______ calorie foods are ones that are high in solid fats/ added sugar. They provide calories, but few to no nutrients.

Empty

An RDA can only be set for nutrients that have an

Estimated Average Requirement

Select the 5 sets of standards that make up the DRIs.

Estimated Average Requirements(EAR), Adequate Intakes(AI), Recommended Dietary Allowances (RDA), Tolerable Upper Intake Levels(UL), Estimated Energy Requirements(EER)

For most adults, the best estimate of energy needs in relation to the _______ _______ _______ is the amount of energy required to achieve and maintain a healthy weight.

Estimated Energy Requirements (EERs)

What are some nutrients that have AIs?

Fluoride, Essential fatty acids, Fiber

The Dietary _______ are foundation of U.S. government's nutrition policy and education. Reflect what scientific experts believe is most accurate and up-to-date scientific knowledge about nutritious diets, physical activity, and related healthy lifestyle choices.

Guidelines

What eating behavior does MyPlate specifically encourage?

Make at least half your grains whole grains.

What are some things that a person can do to work towards optimal nutritional health?

Moderate amount food you eat, eat balanced diet, consume variety of foods

In order to simply evaluate your overall diet, you can compare your daily food intake with _______ recommendations

MyPlate

The _______ website depicts the key elements of a healthy diet. It emphasizes the fruit, vegetable, grain, protein, and dairy food groups.

MyPlate

People from what area of world tend to, on average, consume high amounts of calories fat, saturated fat, sugar, salt, alcohol while not eating enough fruits, veggies, and whole grains?

North America

A food label that advertises the product as a "rich source of fiber" is an example of a(n)

Nutrient claim

This dietary recommendation used to evaluate a person's current intake for specific nutrient, recognizing further intake strays from value, more likely person will develop nutrition-related problems.

RDA

Which 2 components should be met when planning a healthy diet?

RDAs, AIs

_______ _______ _______ are daily nutrient intake amounts that have been scientifically deemed sufficient to meet the needs of nearly all individuals (97-98%) in a life stage.

Recommended Dietary Allowances (RDA)

Daily _______ Values are set for energy-producing nutrients like, fat, carbohydrates, and proteins

Reference

Daily Values are based on which sets of dietary standards?

Reference Daily Intakes and Daily Reference Values

Which of the following claims are least closely regulated by the Food and Drug Administration (FDA)?

Structure/function claims

What measure best describes the amounts of nutrients that should be consumed by the population?

The Recommended Dietary Allowances because they represent the daily amount of a nutrient considered adequate to meet the known nutrient needs of nearly all healthy people

Which statement about serving sizes is true?

They are consistent among similar foods

Why were the Acceptable Macronutrient Distribution Ranges established?

They were established to reduce the risk of nutrient-related chronic disease

Nutrient intakes that are higher than the _______ can cause health issues like diarrhea and inflammation of the stomach lining

Tolerable Upper Intake Levels

What's the term for maximum daily intake amounts of nutrients that aren't likely to cause adverse health effects in almost all individuals in a life-stage group?

Tolerable Upper Intake Levels (ULs)

Which government agency publishes the Dietary Guidelines for Americans?

USDA and USDHHS

Functional markers typically evaluate

ability of organ/cell to maintain normal physiological function, activity of an enzyme in body

What considerations should be made in regards to alcohol consumption in order to promote a healthy diet and lifestyle?

alcohol consumption should be restricted to low or moderate levels, women can have 1 drink daily, men can have up to 2 drinks daily.

What are some benefits to having nutrient databases?

allow us to see how closely intake matches dietary standards, make it possible estimate quickly amount calories in foods we eat, can be used to determine nutrient density of foods

Daily Values differ from Recommended Dietary Allowances in that Daily Values ________.

are used on Nutrition Facts panels, are based on 2 sets of dietary standards, are not gender-specific

What are 3 categories associated with MyPlate recommendations?

balancing calories, foods to increase, foods to reduce

What familiar item does MyPlate encourage people to use in order to estimate a 1 cup serving size?

baseball

To promote optimal health, people should aim to keep their intake of fat, saturated fat, cholesterol, and sodium at or _______ the 100% DV.

below

Which of the following foods are nutrient dense?

breakfast cereal (19% of nutrients; 6% of calories), fat-free milk (15% of nutrients; 4% of calories)

What are some strategies to use when selecting nutritious vegetables?

buy enough to fill your plate about 1/2 full with vegetables and fruits, buy variety different types of veggies, buy dark-green lettuce vs. iceberg

What does the FDA require companies to do if they list % DV for protein on a food label?

company must evaluate protein quality of food

Since smokers break down vitamin C more rapidly, they should ______.

consume more vitamin C containing foods to meet their requirements.

What are the Estimated Average Requirements?

daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage

What is the generic nutrient standard set for energy-producing nutrients?

daily reference values

A _______ _______ is a generic nutrient standard used on Nutrition Facts labels; it comprises both RDIs and DRVs.

daily value

The _______ _______ are based on 2 sets of dietary standards: RDI and RVD.

daily values

Fat-free milk, low-fat cheeses and yogurt, part skim cheeses are all good sources of which of the MyPlate food groups?

dairy

A goal of the _______ _______ is to promote consumption of food to meet nutrient needs since dietary supplements are not an adequate substitute for healthy diet.

dietary guideline

Foods can have health claims based on incomplete evidence if the label contains a(an) _______

disclaimer

The FDA _______ structure/function claims

does not approve or authorize

If you eat a hamburger earlier in the day, strategies to reduce your fat throughout the rest of the day include

drinking non-fat milk

The history of nutrition plans used in U.S. can be traced back to the _______.

early 20th century

What should person do to work towards optimal nutritional health?

eat balanced diet, consume variety foods, stay physically active

Foods, like cookies and chips, that aren't nutrient dense are often called _______ calorie foods because they tend to be high in sugar and/or fat but provide few other nutrients.

empty

What are some behaviors consistent with MyPlate recommendations?

enjoy your food but eat less, switch to fat-free or low-fat milk, drink water instead of sugary drinks, make half your plate fruits & veggies.

Daily Reference Values are set for ________.

fat and cholesterol, sodium and potassium, carbohydrate and protein

Which nutrients should people strive to reach 100% DV?

fiber, calcium, iron, vitamin d, potassium

Mango smoothie, melon salad, and 100% grape juice would all be good sources of _______ based on the MyPlate guidelines.

fruit

"a diet low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce risk of some cancers." This is an example of a ________ claim.

health

Only food products that meet following requirements can bear a _______ claim: -Food must be good source fiber, protein, vitamin c, calcium, iron. -A single serving of food cannot contain more than 13g fat, 4g saturated fat, 60mg cholesterol, 480mg sodium, -The product must meet criteria specific to claim being made

health

What is the term for a claim that describes the relationship between a disease and a nutrient, food, or food constituent?

health claim

By definition, energy-dense foods are ALL ________.

high in calories

A structure function claim describes

how a nutrient affects body structure or function

Reading food labels helps consumers ________.

identify amounts of salt or sodium in the product, determine the sugar content of the product, determine amount and kind of fat in the product, choose foods with dietary fiber

What are some practical strategies that a person can use to increase their consumption of healthy protein?

increase consumption of fish, reduce the amount or red meat consumed, add beans to their diet

Which four groups have Daily Values been set?

infants, toddlers, people over 4 yrs of age, pregnant or lactating women

Identify all of best foods changes that promote increased health.

instead of eating white bread, eat whole-wheat bread, instead of eating potato salad, eat three-bean salad, instead of eating canned vegetables, eat fresh or frozen vegetables.

The product's name, address of manufacturer, amount of product in package, Nutrition facts panel, should all be included on a product's food ________

label

Foods that are _______ in energy density help a person feel full, while foods with _______ energy density must be eaten in greater amounts in order to contribute to fullness.

low, high

_______ content claims are those that describe the nutrients in a food. Examples are "low in fat", "rich in vitamin A," and "zero calories"

nutrient

"Rich in vitamin A" is an example of which type of claim?

nutrient content claim

Foods that provide a greater contribution to nutrient needs than calorie needs are said to be ________.

nutrient dense

To determine the _______ _______ of a food, you must divide the amount of a nutrient in a serving by your RDA, then you will divide the calories in a serving by your EERs. Finally compare these values.

nutrient density

Starting in 2018, added sugar and vitamin D will be just some of the components that must be included on most _______ _______ panels.

nutrition facts

Identify some sources of nutritious oils.

olive oil, fish

Food labels must specify the country of origin for which of the following products?

peanuts, fresh/frozen fruits & veggies, poultry, meat, fish, pecans, macadamia nuts, ginseng

It's important to keep _______ under control so that you can eat a balanced varied diet without consuming more calories, fat, cholesterol, sugar, and sodium that you need.

portion size

Beans, skinless chicken, lean meat, seafood, are all good sources of which MyPlate food group?

protein

What are some examples of medium and high energy density foods?

pumpkin pie, whole-wheat bread, ham (medium energy density), potato chips (high energy density)

What are some foods and food components that should be reduced in order to promote a healthy diet and lifestyle?

reduce consumption of alcohol to moderate levels, reduce intake of calories from solid fats and added sugars, consume less than 10% of calories from saturated fatty acids, sodium intake should be less than 2300mg.

Select food recommendations that promote healthy lifestyle.

replace whole milk dairy products with low-fat / fat-free dairy products, use oils to replace solid fats, eat more dark green, red, and orange vegetables.

What are some changes being made to restaurant menus in order to provide increased consumer awareness?

restaurants must provide nutrition information upon request, many restaurants, post calorie info. for their menu items.

What are some benefits of providing nutrition info. on restaurant menus?

seeing calorie info. leads to purchase of lower-calorie meals, encourages companies to reformulate products and introduce healthier options, customers order low calorie meals for themselves and their children.

What info. must you have in order to calculate amount of nutrient consumed?

serving size, % daily value

The claim that describes how a nutrient affects human body structure or function is a

structure/function claim

Food components that MUST be listed on the Nutrition Facts panel include ________.

sugars, dietary fiber, and calcium

Why was the Food and Nutrition Board originally formed?

the board was formed in response to many young men who were rejected from military service due to poor health.

What should be considered when diet planning?

the diet plan should meet any RDAs and AIs set, diet plan should avoid exceeding a UL for a nutrient

Tolerable Upper Intake Levels (ULs) are ________.

the maximum daily intake level not likely to cause harmful effects

Which formula can be used to determine the total amount of calories for a nutrient in more than one serving?

the value on the label x the # of servings

Which statement about healthy foods is true?

they are often similar in price compared to some processed foods

Which statement about nutrient database is true?

they require a lot of research

What are some shortcomings of nutrient databases?

they require a lot of research, many nutrients require a different laboratory analysis method

What is the ultimate goal of condensing nutrition labels?

to help busy customers make healthy choices

An Adequate Intake (AI) is set for a nutrient when ________.

too little research is available to establish an RDA

DRIs don't apply to which of the following groups?

undernourished individuals, people with health conditions that require higher intakes, people with diseases that require higher intakes

The _______ for most nutrients is based on combined intake of food, water, supplements, and fortified foods. Exceptions are niacin, magnesium, zinc and nickel.

upper level

In relation to optimal nutrition, _______ means eating different foods from each food group

variety

The key to getting the array of nutrients offered by each food group is called _______

variety

RDIs are set for

vitamins and minerals

Labeling laws require that ingredients in food products be listed on the container in descending order of their ________.

weight

MyPlate suggests that people try to make at least half of your grain choices _______.

whole grain