Lesson 1 - Chap. 1, 2, 3

*My Plate* is based on 2 major resource tools:

(1) *Dietary Guidelines for Americans* [focuses on reducing risk of major chronic illnesses] (2) *Dietary Reference Intakes* (DRIs) [makes recommendations in terms of individual nutrient requirements]

Nutritional factors of nutritional assessments include... (5)?

(1) *anthropometric assessment* [height, weight, skinfold, muscle circum., body comp.] (2) *biochemical (lab) assessment* [compounds in blood or urine] (3) *clinical assessment* [physical exam of skin, eyes, tongue, ability to walk] (4) *dietary assessment* [usual food intake, food allergies, supplements used] (5) *environmental assessment* [education, economic background, marital status, housing condition]

Nutritional Assessments include what 2 factors?

(1) *background* factors (2) *nutritional* factors

My Plate recommendations are CONSISTENT w/ the Dietary Guidelines for Americans & focus on these key behaviors (3):

(1) *balancing calories* [avoid oversized portions] (2) *foods to increase* [half of plate = fruits&veggies; at least half your grains should be whole grains; switch to fat-free or low-fat milk] (3) *foods to reduce* [choose foods with lower sodium content; drink more water instead of soda]

4 functional food categories

(1) *conventional foods* (unmodified whole foods --> fruits, veggies, fish, nuts) (2) *modified foods* (fortified, enriched, or enhanced foods --> omega-3 enriched bread, calcium fortified orange juice) (3) *medical foods* (food, formula, or supplement used under medical supervision to manage health --> Axona for Alzheimer disease) (4) *special dietary use foods* (foods that help meet a special dietary need --> infant formula, gluten-free foods for Celiac disease)

Background factors of a nutritional assessment include.. (2)?

(1) *medical history* (2) *family medical history* (to determine genetic components of diseases)

*Carbohydrates* are composed of what (3)?

(1) carbon (2) hydrogen (3) oxygen

List 7 common elements in nutrition

(1) carbon (2) oxygen (3) hydrogen (4) nitrogen (5) calcium (6) phosphorous (7) iron

Energy-yielding nutrients include (3 groups)?

(1) carbs (glucose) (2) lipids (fats & oils - omega 6&3) (3) proteins (amino acids)

(5) Primary dietary sources of *carbs*?

(1) fruits (2) veggies (3) grains (4) beans (5) sugars

USDA Dietary Guidelines for Americans groups foods in 5 major food groups:

(1) grains (2) veggies (3) fruit (4) protein foods (5) milk - the amt. of each group depends on individual calorie intake & nutrient & calorie need

Limitations of Nutritional Assessments: (3)

(1) many signs & symptoms of nutritional deficiencies (diarrhea, skin conditions, fatigue) are not very specific (could be caused by other factors other than nutrition) (2) can take a long time for signs & symptoms of nutritional deficiencies to develop (3) a long time may elapse btw initial development of poor nutritional health & the first clinical evidence of a problem

Major health problems in N. America are largely cause by what 3 factors?

(1) poor diet (2) excessive energy intake (3) lack of physical activity

Nutrients are assigned to 3 functional categories:

(1) primarily provide energy (kilocalories [kcal]) (2) important for growth & development (& later maintenance) (3) regulate body processes & keep body functions running smoothly

2 different groups of carbohydrates?

(1) simple carbohydrates (2) complex carbohydrates

Non-energy-yielding nutrients include (2 groups)?

(1) vitamins (2) minerals (& water)

__________ is used as storage (ex. glycogen stored in muscle)

*Starch*

Most common type of *overnutrition* in industrialized nations is ___________________________, often leading to __________.

*excess intake of energy-yielding nutrients*, often leading to *obesity*

____________ can chemically bond together to form large carbohydrates (polysaccharides/complex carbs)

*glucose*

Pregnant women often have inadequate _________ intake

*iron*

the state in which the body tissues have enough of the nutrient to support normal functions, as well as build & maintain surplus stores that can be used in times of increased need (can be achieved by obtaining essential nutrients from a variety of foods)

*optimal (desirable) nutritional status*

the consumption of more nutrients than the body needs

*overnutrition*

In many other parts of the world, ________ proteins dominate protein intake

*plant*

if not enough carbs are consumed to supply enough glucose, the body is forced to make glucose from ________

*proteins* (leads to ketosis)

physical attribute that can be observed by others, such as bruises or flaky skin

*sign*

*Complex* carbohydrates include _________ & ___________

*starch* & *fiber*

*Simple* carbs are ___________ & include... (3)?

*sugars* (1) glucose (blood sugar) (2) fructose (table sugar) (3) galactose

change in body function that is NOT necessarily apparent to a health-care provider, such as feeling tired or achy; change in physical status that is noted by the individual w/ the problem, such as stomach pain

*symptom*

occurs when nutrient intake does NOT meet nutrient needs, causing surplus stores to be used (once nutrient stores are depleted & tissue concentrations of an essential nutrient fall sufficiently low, the body's metabolic processes eventually slow down or stop)

*undernutrition*

Older adults often get TOO LITTLE vitamin ____

*vitamin D*

The AMDR recommends that our diet contain ______ % of calories from carbohydrate.

45-65%

About 50% of carbs consumed by N. Americans come from ______________, while the other 50% comes from _________

50% from *simple carbohydrates* (sugars) 50% from *starches* (pastas, breads, potatoes)

Since approx. 60% of dietary fat comes from __________ sources, while only 40% comes from _________ sources, many N. Americans are consuming TOO MUCH saturated fat & cholesterol than is recommended

60% fat comes from *animal* sources 40% fat comes from *plant* sources

Biochemical assessment involves measuring ______________ A) concentrations of nutrients in the blood B) nutrient content in the diet C) body circumferences D) education &economic levels

A) *concentrations of nutrients in the blood*

Which type of study follows a healthy population, looking for the development of diseases? A) Cohort study B) Case-control study C) Migrant study D) Double-blind study

A) Cohort study

In North America, food choices are guided mainly by ________. A) appetite B) culture C) the physiological need for food D) hunger

A) appetite

All energy dense foods are high in: A) calories B) fat C) added sugar D) fiber

A) calories

Which type of study examines disease in populations? A) epidemiological study B) double-blind study C) single-blind study D) animal modeling

A) epidemiological study

The Dietary Reference Intakes (DRI) are appropriately used for all of the following EXCEPT: A) estimating the nutrient needs of persons with medical problems B) estimating the adequacy of an individual's nutrient intake C) planning diets for population groups like military personnel D) ensuring that minimum nutrient requirements are met

A) estimating the nutrient needs of persons with medical problems

On average, Americans of all ages consume TOO FEW vegetables, fruits, low-fat milk and milk products and: A) whole grains B) meat and fish C) fruit juices D) organic foods

A) whole grains

Populations disproportionately affected by food insecurity, hunger, and malnutrition include ________. A) young children & women B) working adults C) teenagers D) A & B

A) young children & women

When determining the _____ for a nutrient, it is expected to EXCEED the RDA for that nutrient (if RDA is known); however, the degree to which the _____ exceeds the RDA differs among various nutrients & life stage groups

AI

*Putting DRIs for Nutrient Needs to Use*: Use to evaluate current intake for a specific nutrient, realizing that this measure implies further research before scientists can establish a more definitive intake amount needed to set an RDA

AI (adequate intake)

Currently, essential fatty acids, fiber, & certain vitamins & minerals (including some B-vitamins, the vitamin-like compound choline, & fluoride) have ______

AIs

*Putting DRIs for Nutrient Needs to Use*: Use to determine whether percent of calories from each macronutrient falls within suggested range. The greater the discrepancy with this measure, the greater the risk for nutrition-related chronic diseases

AMDR (acceptable macronutrient distribution range)

AMDR ranges for: (1) carbs ? (2) protein ? (3) fat ?

AMDR for: (1) carbs = *45 - 65%* (2) protein = *10 - 35%* (3) fat = *20 - 35%*

______ also compliment DRIs (ex. the ______ for fat is 20-35% of calories; for an avg. energy intake of 2,000kcal/day, this is = to 400-700kcal/day from fat. To translate this to grams of fat/day, divide by 9kcal/g; thus, a healthy amt. of fat for a 2,000kcal diet is 44-78g fat/day)

AMDRs

________ were established for guidance on intake levels of carbs, protein, fat, & essential fatty acids to help reduce the risk of nutrition-related chronic diseases

AMDRs (Acceptable Macronutrient Distribution Range)

range of macronutrient intake, as % of energy, associated with reduced risk of chronic diseases while providing recommended intake of essential nutrients

Acceptable Macronutrient Distribution Range (AMDR)

based on observed or experimentally determined estimates of the avg. nutrient intake that appears to maintain a defined nutritional state (ex. bone health) in a specific life stage group

Adequate Intake (AI)

nutrient intake amount set for any nutrient for which insufficient research is available to establish a RDA; can be used as a goal for usual intake of a nutrient

Adequate Intake (AI)

Foods are selected based mainly on A) hunger B) appetite C) custom D) cost

B) *appetite*

Melvin ate the following: - BREAKFAST: 1 English muffin, 1 T. strawberry jam, 2 C. black coffee, 2 T. cream - LUNCH: 1 breaded fish sandwich (bun, 2 T. tartar sauce, 2 oz. processed American cheese, 3 oz. fried breaded fish, 2T. shredded lettuce), 1 C. lettuce salad with 2 T. oil and vinegar dressing, 12 oz. root beer - DINNER: 2 C. spaghetti with meat sauce (1 ½ C. pasta; 2 oz. sausage, ½ C. tomato/vegetable sauce), 1 C. raw carrots, 1 C. strawberry gelatin with marshmallows, 1 C. 2% milk, 2 bread sticks According to My Plate, how many cups of the Vegetable Group equivalents did he consume? A) 1 B) 2 C) 2.5 D) 3

B) 2

Which statement is FALSE about the Dietary Supplement Health & Education Act (DSHEA)? A) DSHEA classified vitamins as foods B) DSHEA causes the FDA to regulate herbal supplements as rigorously as it does drugs C) DSHEA effectively restrains the FDA from regulating mineral supplements D) DSHEA requires the FDA to prove a dietary supplement is unsafe before preventing its sale

B) DSHEA causes the FDA to regulate herbal supplements as rigorously as it does drugs FALSE - DSHEA classified vitamins, minerals, amino acids, & herbal remedies a "foods", effectively restraining the FDA from regulating them as rigorously as food additives & drugs

Which of the following is a dependable source for up-to-date, accurate nutrition information? A) supplement manufacturer's web site B) Registered Dietitian or Registered Dietitian Nutritionist C) health food store manager D) women's magazine

B) Registered Dietitian or Registered Dietitian Nutritionist

The most common application of genetic engineering of foods is to ________. A) produce meat with a lower fat content B) confer resistance to pesticides applied to kill weeds & insects C) improve vitamin A content of foods D) reduce the need for irrigation of crops

B) confer resistance to pesticides applied to kill weeds & insects

The leading cause of nutrition-related death in the United States is ________. A) cancer B) heart disease C) obesity D) alcoholism

B) heart disease

A physiological compound that gives hot peppers their burning taste and may provide a health benefit is called a: A) nutrient B) phytochemical C) toxin D) supplement

B) phytochemical

The Supplemental Nutrition Assistance Program (SNAP) benefits ________. A) only low-income women, infants, & children B) poor households that meet eligibility guidelines C) food banks & pantries in communities across the country D) seniors in adult day-care settings

B) poor households that meet eligibility guidelines

According to My Plate, Melvin's menu contained several sources of added sugars. Which of the following is NOT one of those? A) strawberry jam B) vinegar & oil dressing C) root beer D) strawberry gelatin

B) vinegar & oil dressing

Anthropometric assessment involves measuring ___________ A) blood pressure B) enzyme activity C) skinfold thickness D) all the above

C) *skinfold thickness*

Continuing your evaluation of Melvin's diet, how many cup equivalents of the Dairy Group did he consume? A) 1 B) 1.5 C) 2 D) 3

C) 2

Which of the following is a characteristic of an essential nutrient? Essential nutrients: A) are not found in food, only supplements B) are not digested by the body C) cannot by made by the cells D) are not used to make other compounds

C) cannot by made by the cells

The main function of vitamins is to ________. A) provide the main structural building blocks of the body B) provide essential fatty acids C) enable chemical reactions in the body to occur D) improve digestive processes

C) enable chemical reactions in the body to occur

Nutrition-related objectives of Healthy People 2020 include ________. A) increasing fat intake, vitamin A intake, & reducing obesity B) reducing adult obesity, increasing calcium intake, & increasing sodium intake C) increasing vegetable intake, increasing calcium intake, & reducing childhood obesity D) lowering fat intake, increasing protein intake, & increasing blood cholesterol

C) increasing vegetable intake, increasing calcium intake, & reducing childhood obesity

The science of food; the nutrients & substances therein; and their action, interaction, & balance in relation to health & disease is a definition of ________ A) life B) energy metabolism C) nutrition D) food science

C) nutrition

Research indicates that, in general, Americans are consuming diets that are: A) low in protein & refined grains B) too high in fruits & whole grains C) too high in saturated & trans fat as well as added sugars D) too low in protein & most vitamins & minerals

C) too high in saturated & trans fat as well as added sugars

Which of the following foods is most nutrient dense in terms of calcium? A) a food containing 10 mg. calcium & 100 calories/cup B) a food containing 30 mg. calcium & 300 calories/cup C) a food containing 100 mg. calcium & 250 calories/cup D) a food containing 100 mg. calcuim & 200 calories/cup

D) a food containing 100 mg. calcuim & 200 calories/cup - highest calcium content with lowest calories/cup = most nutrient dense

Which is NOT true about the Dietary Guidelines for Americans? A) They stress the importance of eating healthy across the life span B) It suggests an eating pattern that is nutrient dense & calorie balanced C) They stress meeting nutrient needs via food over supplements, in most cases D) all are true statements about the Guidelines

D) all are true statements about the Guidelines

Daily Values (DVs) differ from Recommended Dietary Allowances (RDAs) in that Daily Values ______: A) are used on Nutrition Facts panels B) are not gender-specific C) are based on 2 sets of dietary standards D) all the above

D) all the above

Food insecurity is ________. A) the inability to meet food needs all of the time B) more common in developing countries than in developed countries C) associated with impaired physical & mental health in children in the US D) all the above

D) all the above

The Dietary Guidelines for Americans _________ A) provide a scientific basis for USDA's school lunch program B) provide a scientific basis for SNAP C) are designed to reduce risk of several of the US leading "killer" diseases D) all the above

D) all the above

Which disease has a genetic link? A) diabetes B) osteoporosis C) cancer D) all the above

D) all the above

When vitamins and/or minerals are added to a food product in amounts in excess of at least 10% above that originally present in the product, the food is designated as ________. A) light or lite B) organic C) imitation D) fortified

D) fortified

Which of the following terms was coined in an attempt to identify foods that might lend protection against chronic diseases by way of the nutrients or non-nutrients they contain? A) natural foods B) basic foods C) organic foods D) functional foods

D) functional foods

You see a new finding about nutrition reported in your local newspaper. Based on this information you would: A) decide that the information is factual B) contribute it to media sensationalism C) feel confident about changing your diet accordingly D) wait to apply the findings until they have been repeated and confirmed by scientists

D) wait to apply the findings until they have been repeated and confirmed by scientists

_______ are set for almost 40 nutrients. _______ differ by life stage (age group, gender after age 9, pregnancy, lactation). All _______ should be applied to dietary intake avg. over a # of days, NOT a single day

DRIs

part of the daily value; generic nutrient standards set for energy-producing nutrients (fat, carbs, protein, fiber), cholesterol, sodium, & potassium

Daily Reference Values (DRVs)

generic nutrient standard used on Nutrition Facts labels; it comprises both Reference Daily Intakes (RDIs) & Daily Reference Values (DRVs)

Daily Value (DV)

nutrient recommendations made by the Food & Nutrition Board of the National Academy of Sciences; these include 5 sets of standards: RDA, EAR, AI, EER, & UL

Dietary Reference Intakes (DRIs)

*Putting DRIs for Nutrient Needs to Use*: Represents avg. nutrient need. Use only to evaluate adequacy of diets of GROUPS, not individuals.

EAR (estimated average requirement)

_______ are set for 17 nutrients. _______ only set when the Food & Nutrition Board agrees that there is an accurate method for measuring whether intake is adequate (aka - only set if functional markers are available) _______ are used to evaluate only the adequacy of diets of GROUPS, not individuals!

EARs

*Putting DRIs for Nutrient Needs to Use*: Use to estimate energy needs according to height, weight, gender, age, & physical activity pattern

EER (estimated energy requirement)

Overall, ______ are ESTIMATES bc energy needs depends on energy expenditure (& some cases energy needed to support growth or human milk production). For most adults, the *BEST estimate of energy need is the amt. required to achieve & maintain a healthy weight*

EERs

Unlike RDAs & AIs whose nutrients are set high enough to meet the needs of almost all healthy individuals, ______ are set at the avg. daily energy (kcal) needed for EACH life-stage group

EERs

Unlike most vitamins & minerals, energy (carbs/fats/protein/alcohol) consumed in amt. GREATER than needed is NOT excreted, but STORED as body fat; thus, to promote a healthy weight, a more conservative standard is used to set _____

EERs

_________ is a substance that cannot be separated into a simpler substance by chemical processes

Element

nutrient intake amounts estimated to meet the needs of 50% of individuals in a specific life stage

Estimated Average Requirement (EAR)

estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage

Estimated Energy Requirement (EER)

The higher a food's nutrient density, the better it is as a source for a particular nutrient

Ex. the 70mg of vitamin C & 65calories provided by an orange supplies 108% of the RDA for a teenage girl (RDA female teen = 65mg of vitamin C) & only 4% of her 1800 daily calorie need (65/1800). The orange is considered a nutrient-dense food for vitamin C. In contrast, the 52mg of calcium in an orange provides only 4% of the teenage girl's calcium RDA (=1300mg).

T/F: Current guidelines for limiting fish to reduce methylmercury ingestion pertain to all persons.

FALSE

T/F: Supplement manufacturers must prove the supplement is safe before they can sell it in the US

FALSE

T/F: A kilocalorie is the amount of heat energy it takes to raise the temp. of 1 gram of water to 1 degree C.

FALSE (1,000 grams of water (1L))

a food is considered to be *nutrient dense* if it provides a _______________ contribution to your *nutrient need* than to your calorie need

GREATER

nutrients needed in LARGE amounts (ex. carbs, proteins, lipids, water)

MACROnurtients

nutrients needed in SMALL amounts (ex. vitamins & minerals)

MICROnutrients

*Putting DRIs for Nutrient Needs to Use*: Use to evaluate current intake for a specific nutrient. The further intake strays above or below this value, the greater the likelihood a person will develop nutrition-related problems.

RDA (recommended dietary allowance)

When setting _______, the nutrient's ability to prevent chronic disease rather than just prevent deficiency is considered

RDAs

________ are based on a multiple of EARs, so can only be set for nutrients that have an EAR (________ = EAR x 1.2)

RDAs

Most N. Americans need to REDUCE their __________ intake & INCREASE their ____________&________ intake

REDUCE *sugar* intake INCREASE *starch & fiber* intake

nutrient intake amount sufficient to meet the needs of 97-98% of individuals in a specific life stage; goal for usual intake

Recommended Dietary Allowance (RDA)

part of the daily value; generic nutrient standards set for vitamins & minerals (except Na & K)

Reference Daily Intakes (RDIs)

T/F: Genes direct the growth, development, & maintenance of cells

TRUE

T/F: Ingesting moldly food can cause disease bc the mold produces toxins that can cause kidney & liver damage.

TRUE

T/F: Omega-3 fatty acids are a type of zoochemical provided by fatty fish

TRUE

T/F: Saturated fat provide 9cal/gram.

TRUE

T/F: The risk of developing a specific genetic disease is high if you have 2 or more first-degree relatives w/ the disease, especially if the disease occurred before age 50-60 years.

TRUE

maximum chronic daily intake level of a nutrient that is UNlikely to cause adverse health effects in almost all people (97-98%) in a specific life stage

Tolerable Upper Intake Level (UL)

Not enough information is available to set _____ for all nutrients --- does not mean toxicity is impossible from these nutrients, nor has clear evidence been shown that intakes above the RDA or AI provide additional health benefits

UL

_____ for most nutrients is based on the combined intake of food, water, supplements, & fortified foods

UL (exceptions are vitamin niacin & minerals magnesium, zinc, & nickel-- the UL for each refers only to nonfood sources, such as medicines & supplements)

*Putting DRIs for Nutrient Needs to Use*: Use to evaluate the highest amount of daily nutrient intake that is unlikely to cause adverse health effects in the long run. This value applies to chronic use & is set to protect even very susceptible people in the healthy general population. As intake rises higher than this standard, the potential for adverse effects generally increases.

UL (tolerable upper intake level)

____ is NOT a nutrient intake goal; instead it is a ceiling below which nutrient intake should remain. Long-term intakes of a nutrient above the ____ is likely to cause toxic effects & negatively impact health

UL (tolerable upper intake level)

_____ amount applies to chronic daily use & is set to protect even those who are very susceptible in the healthy general population [Ex. the ____ for vitamin C is 2,000mg/day; intakes greater than this amt. can cause diarrhea & inflammation of the stomach lining]

UL (tolerable upper intake level)

Proteins are formed by linking together smaller units called ______

amino acids

TOO MUCH vitamin A can have negative effects on __________, ______________, & ____________ (if an excess intake continues, the levels of some nutrients in the body may increase to toxic amounts)

children, pregnant women, & older adults

foods that tend to be high in sugar &/or fat, but few other nutrients

empty-calorie foods (the calories are "empty of nutrients [ex. cookies, candy, cola])

foods rich in *phytochemicals* & *zoochemicals*; provides health benefits beyond those supplied by the traditional nutrients it contains (the food offers additional components that may decrease disease risk &/or promote optional health)

functional foods

evaluate the activity of an enzyme in the body or the ability of a cell or an organ to maintain normal physiological function (if this is not available, an EAR cannot be set!)

functional marker

Healthy People 2020 was created to promote health equity & eliminate health disparities bc overall health status currently lags in some population groups, especially w/ respect to ___________, _____________, & __________

hypertension, type 2 diabetes, & obesity

To determine the ___________ _________ of a food, divide the amt. of a nutrient (protein, vitamin, mineral) in a serving of the food by your daily recommended intake (RDA, AI); next, divide the calories in a serving of the food by your daily calorie need (EER). Then compare these values

nutrient density

tool for assessing the nutritional quality of an individual food

nutrient density

Why have a nutritional assessment done? Who performs them?

nutritional assessments can help determine how nutritionally fit you are; generally assessments are performed by a physician, often w/ the aid of a registered dietitian

___________ are plant components in fruits, veggies, legumes, & whole grains

phytochemicals

Most N. Americans could improve diets by focusing on rich food sources of vitamin ___ & ____, _______, ________, & _________, while also REDUCING ____________ intake

rich food sources of *vitamin A & E, iron, potassium, & calcium*, while also REDUCING *sodium* intake

The major type of lipid found in foods is/are ________

triglyceride

A food label ingredient list reads: wheat flour, oil, sugar, salt, cornstarch. What item would be found in GREATEST amount in the food?

wheat flour - bc it is labeled first

___________ are animal components

zoochemicals

To determine whether vitamin intake meets the ________, total the amt. of vitamin consumed in a week & divide by 7 to get an avg. daily intake

RDA

______ is HIGHER than the avg. human needs, so not everyone needs to have an intake equal to the recommendation

RDA

Some nutrition-related objectives from Healthy People 2020: (11)

(1) ↑ proportion of adults who are at a healthy weight (2) ↓ the proportion of children, teens, & adults who are obese (3) ↓ household food insecurity & in doing so ↓ hunger (4) ↑ contribution of fruits&veggies to diets of 2years+ (5) ↑ contribution of whole grains to diets of 2years+ (6) ↓ consumption of calories from solid fats & added sugars (7) ↓ consumption of sodium for 2years+ (8) ↑ consumption of calcium for 2years+ (9) ↓ iron deficiency among young children, females of childbearing age, & pregnant women (10) ↑ proportion of teens & adults who meet objectives for aerobic PA & muscle-strengthening activity (11) ↑ proportion of children & teens ages 2years through 12th grade who view TV or play video games for no more than 2 hours/day

On average, North American adults consume ______% of proteins, ______% of carbs, & ______% of fats for energy intake.

*16%* protein *50%* carbs *33%* fats

A menu contains 195grams of carbohydrate, 85grams fat, & 55grams of protein. This menu provides ____ total calories & _______% of calories from fat. (answer in this format: xxxx - xx) (_____ calories & ______% of its calories)

*1765* calories & *43%* of its calories CHO: 4g/kcal F: 9g/kcal P: 4g/kcal - 195 x 4 = 780 kcal - 85 x 9 = 765 kcal - 55 x 4 = 220 kcal - (780)+(765)+(220)= 1765 - [(765) / (1765)] x 100= 43%

*Carbs* provide ____ calories/gram (kcal/g) of energy

*4* calories/gram = carbs

The temperature *danger zone* for growth of pathogenic bacteria is _____ - ______ degrees F.

*41 - 135* degrees F = danger zone

The *temp. danger zone* for growth of pathogenic bacteria is _____ to _____ degrees F.

*41-135* degrees F

Lipids yield ______ calories/gram (kcal/g)

*9* calories/gram = lipids

____________ sources supply about *2/3rd* of *protein* intake for most N. Americans

*Animal* sources (meat, seafood, dairy products, eggs)

_______ are *solid* at room temp.

*Fats*

__________ comes from the structure of plant cell walls & provides little energy bc it cannot be digested (broken down)

*Fiber*

___________ is considered a simple carb & complex carb (starch); this is a *major source of energy* in most cells

*Glucose*

The *main objective* of ____________________________ is to help ALL people attain high-quality, longer lives free of preventable disease, disability, injury, & premature death

*Healthy People 2020*

____________________ is a report that provides science-based, 10-year national goals for improving the health of all Americans (many goals are nutrition related)

*Healthy People 2020*

___________ are compounds composed of elements carbon, hydrogen, & oxygen (ex. fats, oils, cholesterol)

*Lipids*

____________ can refer to either overnutrition or undernutrition, neither is conductive to good health

*Malnutrition*

substances essential for health that the body cannot make or that it makes in quantities too small to support health

*Nutrients*

"science of food"; the nutrients & substances therein, their action, interaction, & balance in related to health & disease; & the process by which the organism (human body) ingests, digests, absorbs, transports, utilizes, & excretes food substances

*Nutrition*

______ are *liquid* at room temp.

*Oils*

___________ sources provide only about *1/3rd* of *protein* intake for most N. Americans

*Plant* sources (rice, beans, corn, & other veggies)

General Rule for _______: the further one's intake regularly drops below the _____ (particularly as it drops below the EAR) the greater the risk of developing a nutrient deficiency

RDA

Dietary Guidelines for Americans also includes:

- recommendations for healthy oils - allows a small amt. of solid fat (animal fat & added sugars) to diet - some groups (grain, protein, veggies) have sub group recommendations [ex. veggies sub divided by color bc each sub group has some difference in nutrients --> dark green veggies (spinach&broccoli)=rich in vitamin A vs. starch veggies (potatoes)=not rich]