Che 2

To be labeled "low sodium," a food must contain less than __________ mg sodium per serving.

140

The nutrient information on the Nutrition Facts panel is based on a __________-calorie diet.

2000

A one-cup serving of pasta or vegetables is about the size of:

A woman's fist

A person can increase his or her consumption of nutrient-dense foods by:

All options are correct.

By law, which of the following must be listed on the Nutrition Facts panel on food labels?

Calories, total fat, and saturated fat

Nutrient content claim

Claims on the food label that describe the level or amount of a nutrient in the food Terms such as free, high, reduced, or lite are examples of nutrient content claims.

The tool that provides specific nutrient recommendations based on age and gender is called the:

Dietary Reference Intake (DRI).

Which of the following is the most nutrient-dense food?

Fat-free milk

Which of the following are the food groups in MyPlate?

Grains, vegetables, fruits, dairy, and protein

The __________ is the average amount of a nutrient that meets the needs of 97 to 98 percentage of individuals in a similar age and gender group.

Recommended Dietary Allowance (RDA)

my plate

The MyPlate food guidance system and the Daily Values (DVs) help implement the DRI recommendations for the purpose of selecting and comparing specific foods.

MyPlate encourages people to make half of the food on your plate __________.

fruits and vegetables

Nutrient density

is the measurement of the nutrients in a food compared to the kilocalorie content. High in nutrients and low in kilocalories Provide more nutrients per kilocalorie Low in fat and added sugar Foods that are high in energy and nutrients such as nuts and avocados can be a part of a balanced diet. Be mindful of the kilocalories in these foods and consume them in moderation.

The Dietary Guidelines for Americans recommend that you __________.

maintain calorie balance over time to achieve and sustain a healthy weight and consume more nutrient-rich foods and beverages

The Dietary Reference Intakes (DRIs) are reference values for nutrients that are designed to __________.

maintain good health, prevent chronic disease, and avoid unhealthy excesses

The bran cereal that you eat in the morning carries a "high-fiber" claim on its label. This is an example of a(n) __________.

nutrient content claim

All of the following are required to be included on the Nutrition Facts panel EXCEPT:

polyunsaturated fat.

The Estimated Average Intake (EAR) is __________.

the amount of a nutrient that meets the needs of half of the individuals in a specific age and gender group

ChooseMyPlate.gov encourages people to increase their consumption of:

All options are correct.

MyPlate is a food guidance system that _________.

All options are correct.

Which of the following is a key principle of healthy eating?

All options are correct.

Which of the following foods is the most nutrient dense?

An orange

MY PLATE

Balance kilocalories Enjoy your food, but eat less. Avoid oversized portions. Increase the following foods: Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free milk or low-fat (1%) milk. Reduce the following foods: Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. Drink water instead of sugary drinks.

Health claims

Claims on food labels that describe a relationship between a food, food component, dietary ingredient or dietary supplement, and disease or health-related condition There are three types: Authorized health claims Health claims based on authoritative statements Qualified health claims

Structure/function claims

Claims on the label that describe the role of a nutrient or dietary compound that is proposed to influence the structure or function of the human body Dietary supplements that use structure/function claims must display a disclaimer on the label stating that the FDA did not evaluate the claim and that the dietary supplement is not intended to "diagnose, treat, cure or prevent any disease." These claims are the weakest.

What nutrient reference level is used on the Nutrition Facts panel?

Daily Values (DV)

What Are the Dietary Guidelines for Americans?

Developed to improve nutritional quality and reduce incidence of overnutrition and its associated health problems for Americans Nutritional goals for Americans established by scientists Updated every five years by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) Shape all federally funded nutritional programs in areas of research and labeling Educate and guide consumers concerning healthy diet and lifestyle choices

What Is the MyPlate Food Guidance System?

Food guidance systems are graphics used to summarize guidelines to healthy eating. MyPlate is a visual depiction of the recommendations in the Dietary Guidelines for Americans, 2010. Online components provide personalized diet plans based on the latest nutrition and health recommendations from the Dietary Guidelines Advisory Committee Report DRIs

MyPlate Emphasizes Changes in Diet, Eating Behaviors, and Physical Activity

MyPlate shows five food groups in relative proportion using a place setting. The MyPlate icon and the information on the ChooseMyPlate.gov website promote proportionality, moderation, variety, and personalization. MyPlate is split into five sections: Grains, Fruits, Vegetables, Protein, and Dairy. Oils are an important part of the diet but are not considered a food group. MyPlate promotes proportionality

A food label states the product contains flax, which is an excellent source of dietary fiber and omega-3 fatty acids. What type of claim is this?

Nutrient content claim

Dietary Guidelines for Americans, 2010

The most current nutrition and physical activity recommendations for good health Designed to help individuals aged 2 and over Improve the quality of diet Lower the risk of chronic disease and unhealthy conditions

Carl is a stay-at-home dad who prepares the majority of meals for his family of three. Although his meals offer enough calories and nutrients, he tends to make the same three meals. Which characteristic of a healthy diet is he not incorporating into his meal planning?

Variety

According to the Nutrition Facts panel, a 1 cup serving of beef stew contains 35 percent of the Daily Value (DV) for vitamin A. By law the manufacturer can state that the stew is __________ in vitamin A.

high

The Nutrition Facts Panel Indicates Nutrient Values

Area on the food label that provides a list of specific nutrients obtained in one serving of the food Serving size must be listed both by weight in grams and common household measures The rest of the information on the panel is based on the listed serving size. Can be used as a shopping guide to make healthier food decisions. Every packaged food must be labeled with Name of food Net weight—the weight of the food in the package, excluding weight of the package or packing material Name and address of the manufacturer or distributor List of ingredients in descending order by weight Nutrition Labeling and Education Act mandated in 1990 Uniform nutritional information Serving sizes Specific criteria for nutrient descriptors and health claims. Additional requirements since 1990 Nutrition information: total kilocalories, kilocalories from fat, total fat, saturated fat, trans fats, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, vitamin A, vitamin C, calcium, and iron Uniform serving sizes among similar products Indication of how a serving of the food fits into an overall daily diet Uniform definitions for descriptive label terms such as "light" and "fat free" Health claims that are accurate and science based, if made about the food or one of its nutrients

What Is the Exchange System?

Diet planning tool used to create meal plans based on the macronutrient content and total kilocalories of foods Groups foods together based on carbohydrate, protein, and fat content Provides specific portion sizes for each food so each food in the group provides a similar amount of kilocalories per exchange Six food groups Starch Fruit Milk Useful tool to control kilocalories, protein, and fat intake

Principles of healthy eating

Eating to maintain health and prevent disease Involves the key principles of Balance Variety Moderation Additional principles include Nutrient density Energy density