NUTR 1030 CHP. 3

in the dairy group, the standard serving size is equivalent to

- 1 cup milk *8 oz.) - 1 cup yogurt - 2 ounces processed cheese

in the vegetable group, the standard serving size is equivalent to:

- 1 cup raw vegetables - 1 cup cooked vegetables - 1 cup 100% vegetable juice

choose all the examples of fortification

- adding vitamins A and D to milk - vitamin water - addition of calcium to orange juice

wotf are sources of solid fats?

- beef fat - cream - coconut oil

wotf foods are included in the grain group?

- cereals - rice - crackers - breads - pasta

wotf is an appropriate food intake recommendation for women who are capable of becoming pregnant?

- consume 400 mcg of folic acid/day - choose foods that are high in iron, particularly heme iron

the typical American diet of those 2 years and older does not provide enough

- fruits - vegetables - dairy

the ____ is a valuable tool for estimating the energy, protein, carbohydrate, and fat content of foods

Exchange System

the ____ inspired the development of other food pyramids for people who don't follow the Western diet

Food Guide Pyramid

the ____ population is now the largest minority group in the U.S.

Hispanic

____ is an interactive dietary and menu-planning guide accessible at the website www.choosemyplate.gov that includes a variety of food, nutrition, and physical activity resources for consumers

MyPlate

what is the maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in most all people?

Tolerable Upper Intake Level

to make up for his poor diet, Scott has started taking a few different multivitamins everyday. which standard should Scott research before continuing to take his supplements?

UL

match the following nutrient standards to the appropriate descriptions

UL- highest amount of faily nutrient intakes unlikely to cause adverse health effects EAR- amount of a nutrient that meets the needs of 50% of healthy people AI- nutrient intake recommendation set when research is not sufficient to determine RDA RDA- nutrient intake recommendation set to meet the needs of nearly all individuals of a given age and gender

the general requirements that must be met before a health claim can be made for a food product include wotf?

a single serving of the food product cannot contain more than 13 grams of fat, 4 grams of saturate fat, 60 mg cholesterol, or 480 mg sodium

what are sources of empty calories?

alcohol-containing drinks and sugar sweetened drinks

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

baseball

match the macronutrient with its AMDR

carbohydrate- (45-65%) protein- (10-35%) fat- (20-35%)

match the foods with the correct category within the exchange system

carbohydrates- milk, fruits, and vegetables meats- cheeses, chicken, pork fats- nuts and seeds

wotf are appropriate food intake recommendations for women who are pregnant or breastfeeding?

consume 8 to 12 ounces of seafood per week from a variety of seafood types that contain minimal mercury

spaghetti and meatballs contains the following food groups EXCEPT:

dairy

by maintaining optimal levels of stored nutrients, a person may be able to avoid or delay developing a(n)

deficiency disorder

the exchange system was originally developed to assist those with

diabetes

the Exchange System classifies foods ____ MyPlate does

differently than

what is the name of unripened soybeans that are an excellent source of protein, many minerals, vitamin K, and fiber?

edamame

____ calorie foods are ones that are high in solid fats and/or added sugar. they provide calories, but few to no nutrients. some examples are cookies, cakes, sodas, pizza, and candy

empty

match the term with its best definition

enrichment- replaces some of the nutrients that foods lose during refining fortification- the addition of nutrients to food, such as adding calcium to orange juice

dietary reference intakes are intended to help people reduce risk of nutrient deficiencies, but do no address nutrient excesses

false

the dietary guidance system is also known as the "____ ____"

food guide

when choosing dairy products, the recommendation is to choose dairy products that are ____

low fat or fat free

which is a difference between organically grown foods and conventionally grown crops?

may contain fewer pesticides

in general, organically grown foods are nutritionally ____ non-organically grown foods

no different than

age, gender, health status, and use of medications all influence a person's overall ____ requirements

nutrient

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

nutrient requirement

to which group do avocados, nuts, and olives belong?

oils

____ foods are foods produced without the use of antibiotics, hormones, or synthetic fertilizers or pesticides

organic

MyPlate encourages consumers to imagine the size of a bar of soap in order to estimate a serving size for which food group?

proteins

match the following vegetables with the most appropriate group

spinach- dark green butternut squash- orange lima beans- protein corn- starch

wotf is true about organic food labeling?

the ability to use the label means the farming practices have met strict government standards

T/F: sources of solid fats may be liquid at room temperature

true

cod liver oil is a rich source of

vitamin D

most of the dairy products consumed should be from

- fat-free milk - low-fat milk

order the phases of classifying food servings in a recipe beginning with the first step...

1. determine ingredients 2. classify ingredients into food groups 3. judge amounts of foods using familiar objects 4. determine what the recipe provides

match the term to its definition

1. fortification- the addition of nutrients to foods that are normally not present designed the nutrient content of the food 2. enrichment- the replacement of some nutrients that are lost during processing

in the vegetable group, ____ cup(s) of leafy greens is equivalent to one standard serving

2

choose the nutrients that Americans tend to consume in limited amounts and should increase

- potassium - dietary fiber - vitamin D - calcium

choose the foods that would be considered lean or low-fat protein foods

- white meat of turkey - ground beef that is 15% fat by weight or less - tuna

wotf are ways you can balance calorie intake to manage weight?

- decrease portion sizes - increase physical activity

traditional asian foods generally feature large amounts of ____

- rice or noodles - vegetables

the purpose and framework of the Exchange System includes wotf?

- this tool categorizes foods into carbohydrates, meat, and fats - the tool provides a manageable framework, especially for treatment of diabetics - the tool provides a manageable framework for designing diets

the dietary guidance system

- translates the DRI's into basic dietary recommendations - allows consumers to evaluate nutritional quality of their diets

wotf are true about the use of the nutrient standards that have been established?

- without taking supplements, the risk of a toxicity is small - RDAs are used to develop the Daily Values

match the food that a person may normally ear with a healthy replacement

white bread and rolls- whole-wheat bread and rolls cheeseburger, french fries, and regular soft drink- roasted turkey sandwich, baked beans and low-fat milk canned vegetable- frozen vegetables potato salad or cole-slaw- leafy greens or three-bean salad

choose ways to make healthier food and beverage choices as recommended by the US dietary guidelines

- dairy choices should emphasize fat-free and low-fat products - use oils to replace solid fats - consume at least 8 ounces of various seafood per week

what is some of the information that can be found by using the online MyPlate personalized menu planning guide?

- estimates for how many calories you should eat from each food group - recommended energy intake

wotf are associated with organic farming?

- food irradiation and genetically modified organism are not allowed - synthetic fertilizers are not allowed

most fruits are

- low in fat - good sources of potassium and folate - good sources of phytochemicals

examples of food source of empty calories includes

- meats such as sausage, bacon, hot dogs, and ribs - sugar-sweetened drinks - alcohol-containing drinks

match the food with the food group with which it belongs

grain- popcorn meat and meat substitutes- lentils dairy- frozen yogurt fats and oils- olives

which food group has wheat flour as a main ingredient?

grains