Chapter 3 - Nutrition (Exam 1)

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100% organic

100% organic ingredients including processing aids -may use USDA seal

nutrient requirement

A ________ is the smallest amount of a nutrient that maintains a defined level of nutritional health

evaluate, modifications

A food guide provides a meaningful way for consumers to ______ the nutritional quality of their diets and make ______ to improve it

high

A food that provides 20%DV or more is a ____ source of the nutrient

low

A food that supplies 5%DV or less of a nutrient is a _____ source of the nutrient

dietary supplement

A person can easily reach or exceed the UL by taking a __________ that provides a certain vitamin

adequate

A person's diet is likely to be nutritionally _______ if the average daily intake for each nutrient meets the nutrient's RDA or AI value

grains, dairy, fruits, vegetables, protein rich foods

According to the USDA, what are the major food groups?

vitamins, minerals

Alcoholic beverages contribute calories w/o adding many _____ and _____ to diets

fat

American-Chinese foods are prepared with more ____ that in true Chinese cooking

Estimated Average Requirement (EAR)

An _______ is the amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life-stage/sex group

no

Are organic food crops more nutritious than conventionally grown food crops?

recommended

Choose a variety of nutrient-dense foods across and within all food groups, and consume them in ________ amounts

simplified

Compared to RDAs, the DVs are a more ________ and practical set of nutrient standards

fiber, micronutrients

Compared to refined grain products, foods made from whole grains naturally contain more ______, as well as _______ that aren't replaced during enrichment

solid fats

Cream, whipped cream, cream cheese, and coconut oil are sources of ________

nutrients

DRIs are not translated into amounts of foods that contain the ________ listed; they have limited usefulness for the consumer

nutritional, plan

DRIs can be used to assess the ________ quality of a person's daily food intake and ____ the individual's diet

recommendations

DRIs don't provide ________ concerning the role of diet and chronic-disease prevention

2000

DV for a nutrient is based on ______ kcal/day

fat free, low fat

Dairy choices should be ______ or _____

calcium

Diary foods include milk and products made from milk that retain their ______ content, like yogurt and hard cheeses

daily

Dietary guides provide recommendations concerning amounts of foods from each group that should be eaten _____

removed

Dietary guides recommend choosing dairy products that have most of the fat _______

variety

Dietary guides recommend that people choose a ______ of foods from each food group when planning daily meals and snacks

stimulate

Food manufacturers develop new items that ______ existing foods that have definitions and standards of identity

protein

Foods in the ______ group are rich sources of micronutrients, especially iron, zinc, and B vitamins

mediterranean

Grains, fruits, veggies, beans & potatoes form the foundation of the ________ diet

lean

Ground beef that's not more than 15% fat by weight and tuna are ___ protein foods

dark green, orange, starchy

Guides may group veggies into _____, _____, and ____ categories

EAR, margin of safety

How to you establish an RDA for a nutrient? 1. Determine the _____ 2. Add a _________ amount

research methods

Human nutrient needs vary from person to person, but scientists have been able to estimate the healthy human body's nutritional requirements by using ________

EAR

If a person's diet supplies less than the _____ consistently for a nutrient, the individual may be at risk of developing the nutrient's deficiency disorder

enrichment, fortification

In the US, refined grain products can be good sources of several vitamins and minerals when they have undergone _______ or _______

oils

Mayo, margarine, and salad dressing are also classified as _____

fruits

Most _____ are low in fat and good sources of phytochemicals and micronutrients -especially potassium, vitamin C, folate

A, D

Most milk sold in the US is fortified with vitamins __ & __

DRIs

Pharmaceutical companies refer to _____ when developing formulas that replace breast milk for infants and special formulas for people who can't consume regular foods

high fat

Pork sausage, bacon, regular cheese, and hot dogs are examples of _______ protein foods

country

Producers/sellers of fresh and frozen fruits, veggies, chicken, fish, shellfish, ginseng, and pecans, peanuts, macadamia nuts must declare the products ______ of origin

healthy

RDAs meet the nutrient needs of nearly all ______ individuals (97-98%) in a particular life-stage or sex group

grams

Serving size is shown in household units and ______

cardiovascular

Solid fats are considered unhealthy fats b/c diets that contain too much solid fat (sources of saturated & trans fat) are associated w/ increased risk of developing _________ disease

fat

Some dietary guides use ______ content to categorize meats and other protein-rich foods

calories

The EER does not include an additional number of ______ to serve as the "margin of safety"

energy

The EER may be higher/lower than some people's ____ needs

EER

The ____ takes into account the person's physical activity level, height, and weight, as well as sex and life stage

DRI

The _____ standards are the Estimated Average Requirement (EAR) which includes the Estimated Energy Requirement (EER); Recommended Dietary Allowance (RDA); Adequate Intake (AI); Tolerable Upper Intake Level (UL); and Acceptable Macronutrient Distribution Range (AMDR)

Tolerable Upper Intake Level (Upper Level) (UL)

The ______ is the highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily

hispanic

The ______ population is the largest minority group in the US

margin of safety

The _______ amount in an RDA allows for individual variations in nutrient needs and helps maintain stores of the nutrient in the body's tissues

Estimated Energy Requirement (EER)

The _______ is the average daily energy intake that meets the needs of a healthy person who is maintaining his/her weight

Recommended Dietary Allowance (RDAs)

The _________ are standards for recommended daily intakes of several nutrients

exchange system

The _________ categorizes foods into three broad groups: carbs, meat and meat substitutes, and fats

deficiency disease

The nutrient requirement amount saturates certain cells w/ the nutrient or prevent the nutrient's _________

potassium, D

The nutrition facts panel doesn't have to indicate vitamin A and C, but has to indicate the amounts of ______ and vitamin ___

fruits, veggies, protein foods, grains, dairy

What are the 5 diff food groups in MyPlate?

Acceptable Macronutrient Distribution Range

What does AMDR stand for?

45-65

What is the range from the AMDR of carbohydrates?

20-35

What is the range from the AMDR of fats?

10-35

What is the range from the AMDR of proteins?

structure/function

What type of claim is this an example of? "calcium builds stronger bones"

storage

When one's intake of a stored nutrient is low, or his/her need for this nutrient becomes increased like when recovering from illness, the body withdraws some from ______

chronic disease

_______ may increase/decrease a person's nutrient needs, the RDAs or AIs may not be appropriate to use under such conditions

yes

are trans fatty acids worse than saturated fats?

inadequate

asian diets provide ______ amounts of calcium from milk and milk products

adequate

consume ______ amounts of fiber, vitamin A, vitamin C, calcium, iron

8

consume at least __ oz. of various seafood/week

dairy

consuming whole ______ leads to less diabetes

made with organic ingredient

contains 70 to 95% organic ingredients

higher

for most people, the RDAs are ______ than the required amounts of nutrients

more

frozen fruits retain ____ nutrients than fresh

300

have less than ____mg of cholesterol

fortification

putting things (nutrients) into food that were never there in the first place

1/2

recommended grains should be whole grains

consistent

serving sizes must be ______ among similar foods

oils

use ____ to replace solid fats

no

Do Americans Follow Dietary Recommendations?

commercial

Nutritional standards have ______ applications

healthier

The goal of listing calories is to help customers make ______ choices

protein

choose a variety of _____ foods, including dried beans and peas

dietary guidance system

A ________ (food guide) translates the DRIs and evidence-based info concerning the effects of certain foods and food components on health into basic dietary recommendations

0

A product may contain a small amount of a nutrient (less than .5g) but the Nutrition Facts panel can indicate the amount as __

calorie

A section of the Patient Protection and Affordable Care Act of 2010 requires restaurants and similar retail food establishments to list ______ content info for standard menu items on restaurant menus and menu boards

5

According to Dietary Guidelines, a healthy eating pattern includes foods from all ___ food groups and oils, but limits saturated fats, trans fats, added sugars, and sodium

deficiency disorders

By having optimal levels of stored nutrients, the person may avoid/delay developing the nutrients' __________

whole grains

Dietary guides recommend choosing foods made with _____ instead of refined grains

are not

Dietary supplements (are/are not) intended to treat diagnose, cure, or alleviate the effects of diseases

AIs, RDAs

Dietitians use ___ with ____ as nutrient intake goals in planning diets

health

FDA permits food manufacturers to include ____ claims on food labels

deficiency

Failure to regularly consume the RDA or AI for a particular nutrient increases the likelihood of developing the nutrient's _______ symptoms

storage levels

For optimal nutrition, a person needs to consume enough of those nutrients to maintain optimal _________

are not

Fresh fruits, veggies, fish, shellfish, meats, poultry (are/are not) required to have nutrition facts panel

Nutrition Facts panel

In 2015, the FDA requires food manufacturers to provide info about the food's total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fiber, sugars, protein, vit A, vit C, calcium, and iron in the __________

Adequate intakes

In some instances, nutrition scientists aren't able to develop RDAs for nutrients because there isn't enough info available to develop human requirements -until this info becomes known, scientists set _______ for these nutrients

FDA

In the US, the ____ regulates and monitors info that can be placed on food labels

macronutrients, calories

In the exchange system, the amount of food on the list provides the same amount of _______ and ______ as the other amounts of food on the list

yes

Is this an allowable health claim? "Diets low in saturated fat and cholesterol may reduce the risk of heart disease"

goal

It's important to note that the RDA or AI for a nutrient is the "______" intake for a healthy person

supertracker

MyPlate interactive feature ______ assesses daily energy and food group needs, recording diet and physical activity habits

13

No health claims are allowed for items with more than ___g of fat

vitamins, minerals

Nutrition scientists establish a Tolerable Upper Intake Level (Upper level) or (UL) for many ______ & ______

fat

Nuts, olives, avocados, and some fish have high ____ contents causing them to sometimes be grouped with oils

D, fatty acids

Oils are sources of vitamin __ and essential ________

USDA organic

Organic food manufacturers can use the circular "_______" symbol on the package

wheat flour

Pasta, bread, and flour tortillas are members of grain group because _______ is usually their main ingredient

macronutrients

People can use the AMDRs to determine whether their diets have a healthful balance of _______

toxicity

People who regularly take high doses of individual micronutrient nutrient supplements are more likely to develop nutrient _______ disorders than people who don't use these products often

exchange system

The __________ is a tool for estimating the energy, protein, carbohydrate, and fat contents of foods

animal, plants

The body absorbs minerals such as iron and zinc more easily from ______ foods that from _____

poor, lack

The risk of developing heart disease, type 2 diabetes, mellitus, and elevated blood pressure is associated with lifestyles, particularly _____ dietary choices and _____ of regular physical activity

whole grains

These are examples of _____: whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, buckwheat, and spelt

empty calorie

These foods are examples of ________ foods -cookies, pastries, cake donuts -sugar sweetened drinks, energy sports fruit drinks -cheese and pizza -ice cream -sausage, bacon, hot dogs, ribs

natural

To attract consumers, food manufacturers often include the term _____ on their products' labels

Food and Nutrition Board (FNB)

Who develops DRIs in the US?

fiber

Whole or cut-up fruit is a good source of _____

fibers

Whole or cut-up fruits are healthier options than juices b/c they contain more dietary ______

DVs

____ are established for macronutrients, fiber, and several vitamins & minerals

Dairy

____ foods milk and products made from milk that retain their calcium content, like yogurt and hard cheeses

native american

_____ diets used to be low in sodium and fat, high in fiber -now more americanized - more fat

Nutrition Facts panel

_______ is nutrition info about a food's nutrient contents that's displayed in a specific format on the food's package

fortification

_______ is the addition of nutrients to any food, such as adding calcium to orange juice, vitamins A and D to milk, and numerous vitamins and mineral to breakfast cereals

400

caffeine consumption should be less than ___mg/day (3-5 cups)

saturated, trans

choose foods low in _____ fat, ____ fat, sodium to reduce heart disease

potassium, fiber, calcium, D, iron

choose foods that provide more _____, _____, vitamin __, _____, _____

organic

contains at least 95% organic ingredients -remaining 5% of ingredients are on USDA's list of allowed ingredients -may use USDA seal

refining (processing)

enrichment replaces some of the nutrients that grains lose during _______

2, 1

limit alcohol to __ drink(s) for men, __ drink(s) for women

added

limit intake of foods with ______ sugars

saturated, trans

solid fats are sources of _____ & _____ fat

mexican

traditional _____ diet included corn, beans, chili peppers, avocados, papayas, pineapples

true

true/false? no legal definition for natural

structure/function

A ________ claim describes the role a nutrient or dietary supplement plays in maintaining a structure, such as bone, or promoting a normal body function such as digestion

macronutrient

In the exchange system, the foods in each group have similar _______ composition

dietary supplement

Label must include the term __________ that describes the products particular ingredient, such as herbal supplement or vitamin C supplement

standards of identity

Legal definitions and standard recipes for many commonly eaten foods, including milk, macaroni, ice cream, salad dressing

nutrient

Lifestyle, age, sex, general health status, and use of meds are among the many factors that influence an individual's _______ needs

10

Limit added sugar intake to less than __% of daily calories

lean

Low-fat cottage cheese and the while meat of turkey are very ____ protein foods

liver, body fat, bones

Many nutrients are stored in the body. Where are they primarily stored?

energy, fat

The nutrition facts panel must display the total amount of ____ and energy from ____

serving size, servings

The nutrition facts panelist indicate the amount of a _________ in household units and grams, and the number of _______ in the container

varies

The nutritional content of foods within each group _____ widely

adequate

The physiological marker indicates whether the level of a nutrient in the body is ______

raise

The presence of micronutrients, omega-3 fat, dietary fiber, and phytochemicals can _____ a food's score/ranking

%kcal

The range of AMDR is in _______

UL

The risk of a toxicity disorder increases when a person regularly consumes amounts of a nutrient that are greater than its ____

nutrient

To establish an AI, scientists record the diets of a group of healthy people and estimate the group's average daily intake of the ______.

physiological marker

To establish an EAR for a nutrient, the Food and Nutrient Board identifies a _________, a substance in the body that reflects proper functioning can be measured

daily values (DVs)

To help consumers evaluate the nutritional content of food products, the FDA used RDAs to develop the _________ for labeling purposes

food rating systems

To provide unbiased, science-based nutrition info that consumers can understand and use, public health experts have developed reliable __________

products name, manufacturers name and address, amount of product in the package

Today all food and drinks sold in the grocery store must have labels on them that provide ________, ________, _________

ethnic

Traditional _____ diets are often based on dishes containing small amounts of animal foods and larger amounts of locally grown fruits, veggies, unrefined grains

cholesterol

_____ intake should be as low as possible

4 dice

______ = 1 oz. cheese

empty calorie

_______ foods have a lot of added sugar and "unhealthy" types of fat, and/or alcohol

2300

Limit daily sodium intake to less than ____ mg

total fat, saturated fat, sodium

Limit high %DVs for _______, ______, ______

10

Limit saturated fat intake to less than __% of daily calories

oils

____ include canola, corn, and olive oils, as well as other fats that are liquid at room temp.

grains

____ include products made from wheat, rice, and oats

carbohydrate (starch), protein

_____ and ______ are the primary macronutrients in grains

DRIs

_____ are intended to help health professionals evaluate the nutritional adequacy of diets and plan nutritious diets for healthy people

asian

_____ diets have large amounts of veggies, rice or noodles combined with small amounts of meat, fish or shellfish

vegetables

_____ include fresh, cooked, canned, frozen and dried/dehydrated, 100% juice

natural

_____ is allowed to be written on the label if the product doesn't contain added color, artificial flavors, or other synthetic substances

authentic

_____ mexican meals are based on rice, tortillas, and beans, depending on the region

1/2

_____ of the recommended fruit intake should be from whole fruits, juices should have no sugars and be 100% fruit juice

baseball

______ = 1 cup

yoyo

______ = 1 small bagel/english muffin

computer mouse

______ = 1/2 to 2/3 cup (baked potato)

tennis ball

______ = 1/2 to 2/3 cup (medium/small fruit)

bar of soap

______ = 3 oz. meat

whole grains

______ are intact, ground, cracked, or flaked seeds of cereal grains

AMDRs

______ are ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals that may reduce the risk of developing certain diet-related chronic diseases

vegetable

______ choices should vary, be nutrient dense, and include different kinds

Atkins

______ diet has no carbs but lots of proteins and fats

mediterranean

______ diet pyramid is based on traditional dietary practices of Greece, southern Italy, island of Crete

dairy

______ foods area excellent sources of protein, phosphorus (mineral), and riboflavin (B vitamin)

organic

______ foods may contain fewer pesticides and antibiotic-resistant bacteria than conventionally grown crops

comparison

______ in the exchange system allows people to plan a wide variety of nutritious menus by exchanging one food for another within each list

fruits

______ include fresh, dried, frozen, sauced, and canned, as well as 100% juice

MyPlate

______ is another interactive dietary and menu-planning guide accessible at their website

enrichment

______ is is the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined (processed) gain products such as wheat flour and white rice

organically

______ produced foods are those that don't rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation

standards of identity

_______ are intended to prevent manufacturers from producing substandard foods and marketing the items to consumers

nutrient content

_______ claims can use terms such as free, high, or low to describe how much of a content is in the product

african heritage

_______ diets includes sweet potato pie, fried chicken, pork, black-eyed peas, greens

protein rich

_______ foods include beef, pork, fish, liver, and poultry, beans, eggs, nuts, tofu, seeds

life stage

_______ groups classify people according to age and whether females are pregnant or breastfeeding

physical activity

_______ is important for people who want to lose weight or who have lost weight and want to maintain their current weight

Dietary supplement

_______ labels also required to display the list of ingredients, manufacturer's address, and suggested dosage

solid fats

_______ such as beef fat, butter, stick margarine, lard (pork fat) and shortening, are fairly hard at room temp

daily values

________ are a set of nutrient intake standards developed for labeling purposes

Dietary Reference Intakes (DRIs)

________ are are a set of energy and nutrient intake standards that nutrition experts can use as references when making dietary recommendations

Adequate Intakes (AIs)

________ are dietary recommendations that assume a population's average daily nutrient intakes are adequate become no deficiency diseases are present

counting carbohydrates

________ is another meal planning technique that people w/ diabetes can use to control their blood sugar levels

food rating systems

__________ use a variety of methods to evaluate the nutritional value of foods and then rank the products from highly nutritious and healthful to low in nutritional value or unhealthy


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