Nutrition Ch. 2

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1

1 cup of dairy = ____ cups of milk, yogurt, or soymilk (soy beverage)

1 1/2

1 cup of dairy = ____ ounces of natural cheese

2

1 cup of dairy = ____ ounces of processed cheese

1

1 cup of fruit = ___ cups of 100% fruit juice

1/2

1 cup of fruit = ___ cups of dried fruit

1

1 ounce of grain = _____ cups of ready to eat cereal

1

1 ounce of grain = _____ slice of bread

1/4

1 ounce of protein = ______ cups cooked beans

2

2 Tbsp of Italian dressing = ____ tsp of oil

solid fats, added sugars

2 types of empty calorie foods

balancing calories to manage weight, foods and food components to reduce, foods and food components to increase, building healthy eating patterns

4 general topics of the dietary guidelines

infants, pregnant or lactating women, toddlers, people 4 years and older

4 groups set for daily values

nutrient content claims, health claims, qualified health claims, structure/function claims

4 types of claims on food labels

fruits, veggies, grains, proteins, dairy

5 food groups that my plate emphasizes

dark green, starchy, red/orange, beans and peas, other

5 subgroups of veggies based on nutrient content

nutrient databases

Allow for estimation of amount of calories and nutrients in foods. Do not contain combination foods (burritos, salads)

Energy density (ED)

Amount of calories per gram weight of food (kcal/g) ED= calories (kcal)/g per serving size

grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain

adequate intakes

Based on observed or experimentally determined estimates of average nutrient intakes needed to maintain a defined nutritional state (e.g. bone health) in specific life stage group

vegetarian options for protein

Beans and peas Processed soy products (e.g. tofu, tempeh, veggie burgers) Nuts, nut butters, seeds

whole grains

Brown rice, buckwheat, oatmeal, whole wheat, wild rice, rolled oats, whole-grain corn, whole-grain barley are all examples of _______, and you should choose foods with these first on the ingredient list

recommended dietary allowances

Consider nutrient's ability to prevent chronic disease plus ability to prevent deficiency

60% daily kcal

DRV % for energy-yielding nutrients for CARBOHYDRATE

30% daily kcal

DRV % for energy-yielding nutrients for FAT

11.5g/1000 daily kcal

DRV % for energy-yielding nutrients for FIBER

10% daily kcal

DRV % for energy-yielding nutrients for PROTEIN

10% daily kcal

DRV % for energy-yielding nutrients for SATURATED FAT

adequate intakes (AIs)

Daily amounts set for nutrients when insufficient research to establish EAR

Estimated average requirements (EARs)

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

reference daily intakes (RDIs), daily reference values (DRVs)

Daily values are based on which two sets of dietary standards

estimated energy requirements (EERs)

Estimates of average daily energy (calorie) needs for each life stage group

not whole grain

Foods labeled with "multi-grain", "stone-ground", "bran", "100% wheat", "cracked wheat", or "seven-grain" are ________.

tolerable upper intake levels

For most nutrients, based on combined intake of food, water, supplements, and fortified foods

daily values (DVs)

Generic nutrient standards developed by FDA for food labels because DRIs are age- and sex-specific

recommended dietary allowances

Higher than average human needs, so all individuals do not need intakes equal to RDA

solid fats, added sugars

Ice cream, cakes, cookies, pastries, donuts contain which type of empty calorie

tolerable upper intake levels (ULs)

Maximum average daily nutrient intake levels not likely to cause adverse health effects to most individuals in general population. Set with large margin of safety.

nutrient density

Measure of nutrients provided per calorie of food

dietary reference intakes (DRIs)

Nutrient recommendations for people in U.S. and Canada. Established by Food and Nutrition Board (FNB)

Daily reference values (DRVs)

Nutrient standards set for energy-yielding nutrients, cholesterol, sodium, potassium

Reference Daily Intakes (RDIs)

Nutrient standards set for vitamins and most minerals (except sodium and potassium)

dietary guidelines for americans

Provide recommendations for all people ≥ 2 years old for SPECIFIC POPULATION GROUPS and Designed to meet nutrient needs while reducing risk of obesity, hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, alcoholism, food borne illness.

Acceptable macronutrient distribution ranges

Range of macronutrient intake expressed as percent of total energy intake associated with good health and reduced risk of chronic disease while allowing for recommended intake of essential nutrients. Established by Food and Nutrition Board.

added sugars

Sodas, energy drinks, sport drinks, fruit drinks contain which type of empty calorie

false

T/F: oil is a food group

tolerable upper intake levels

UL refers only to nonfood sources like medicines and supplements

Reference Daily intakes

Usually set at highest value for any life stage group Tend to be slightly higher than current RDAs and other nutrient standards

oils

Which type of food is a major source of Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) in diet - PUFAs contain fatty acids that are essential for health ("essential fatty acids")

calories

___ provide a measure of how much energy is in one serving of this food

color

______ does not indicate whole grains, you have to read the ingredients

45-65%

acceptable macronutrient distribution range for carbohydrates

20-35%

acceptable macronutrient distribution range for fats

10-35%

acceptable macronutrient distribution range for proteins

processed or prepared

added sugars are added when foods or beverages are _____ or _____

100% DV

aim to get ___% DV of fiber, vitamin A, calcium, thiamin, niacin

at or below 100% DV

aim to keep intake of fats, cholesterol, and sodium at what % DV?

dairy

calcium- fortified soy milk is in what food group?

structure/function claims

claim that does not focus on disease risk reduction "iron builds strong blood"

health claims

claim that must use "may" or "might" to qualify

health claim

claim where the label must carry a disclaimer "this evidence is not conclusive" must meet the definition of "healthy"

eating patterns

combination of foods and beverages that make up an individual's total dietary intake over time

front of package nutrition labeling

condensed nutrition labels into symbols on front of food packages that are not regulated and cause the consumers to be less likely to check the nutrition labels on the back

Daily reference values (DRVs)

dietary standard that varies based on daily caloric intake

naicin, magnesium, zinc, nickel

exceptions to upper intake levels of nutrients

FDA

food labeling is regulated by who in the US

low energy dense foods

food that Tends to be high in water content, low in fat

high energy dense foods

food that Tends to be low in water content, high in fat

calories (< 5 kcal/serving), fat and sugar (< 0.5 g/serving), sodium (< 5 mg/serving)

general terminology for nutrient claims: "free"

10-19% DV per reference amount

general terminology for nutrient claims: "good source"

≥ 20% DV per reference amount

general terminology for nutrient claims: "high, rich in, excellent"

25% less of nutrient per serving compared to reference food

general terminology for nutrient claims: "reduced"

less than 5% is low, more than 20% is high

guide to % DV: less than __% is low and more than __% is high

whole grains

half of your grains should be

1/4 of the plate

how much of the plate do the grains take up

every 5 years

how often are the dietary guidelines published

partially hydrogenated

if the nutrition facts panel says 0g of trans fat but has _____ ______, then the food contains some trans fat that is less than 0.5g

descending order by weight

ingredients on food label are listed in what order

estimated average requirement, recommended dietary allowance, adequate intake, tolerable upper intake level, estimated energy requirement

list the 5 sets of standards for DRIs

fat, cholesterol, sodium

many people too much of which nutrients (3)

fiber, vitamin A, calcium, thiamin, niacin

most Americans do not get enough of which nutrients in their diets? (5)

enriched

nutrients that were lost during food processing are added back to food (e.g. iron added back to grain products)

trans fats, sugars, protein

nutrients without % DVs

vitamin E

oils are an important source of which vitamin

saturated fat

oils such as coconut, palm, and palm kernel are considered solid fats because high in _______

protein

oods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are what food group

solid fats

pizza and hot dogs contain which kind of empty calorie

empty calorie

provide calories but few nutrients (not nutrient dense)

physical activity guidelines for americans

published by DHHS and Provide key physical activity guidelines for Americans age 6 and older

nutrient density

ratio of a food's contribution to nutrient needs by its contribution to energy needs

dietary reference intakes (DRIs)

recommendations that differ by life stage and sex

2000 kcal/day

reference for calculation for daily reference values

MyPlate

replaces MyPyramid and Puts nutrition advice from Dietary Guidelines into more practical terms. Shows how to build a healthy plate at mealtimes

footnote

reports DVs for each nutrient used to compute % DV for 2000 kcal diets

dietary reference intakes (DRIs)

these recommendations are for AVERAGE dietary intake

tolerable upper intake levels

this DRI is not a nutrient intake goal; but instead it is a ceiling below which nutrient intake should remain.

health claims

this claim Must be "good source" of fiber, protein, vitamin A, vitamin C, calcium, or iron before fortification

what nutrition facts panel must include

total calories calories from fat total fat saturated fat trans fat cholesterol sodium total carbohydrate fiber sugars protein vitamin a vitamin c calcium iron

Estimated energy requirements

type of DRI that is Based on height, weight, sex, age, physical activity and Varies during pregnancy, lactation

adequate intakes

type of DRI that is Currently set for essential fatty acids, fiber, some vitamins and mineral

adequate intakes

type of DRI that is Set in place of RDA when EAR does not exist

low energy dense diets

type of diet that can assist with weight control

high energy dense diets

type of diet that can help people with poor appetites maintain or gain weight

oils

type of food that comes from fish and many different plants such as olives, avocados, and nuts

"healthy"

type of food that is generally: Low-fat and low-saturated fat ≤ 480-600 mg sodium or 95 mg cholesterol per serving Provides at least 10% DV for vitamin A, vitamin C, protein, calcium, iron or fiber

whole grains

type of grain that contains entire grain kernel (bran, germ, endosperm) Examples: whole wheat bread and pasta, oatmeal, brown rice, quinoa

refined grains

type of grain that is milled (process that removes bran and germ) Removes nutrients and improves shelf life. Examples: white bread, white rice

fortified

vitamins/minerals have been added to food that were not originally in food (e.g. vitamin D added to milk)

fruits and veggies

what 2 food groups cover half the plate

nutrition facts panel

what is not required for fresh fruits, veggies and fish

% DV for each nutrient in a single serving

what is the column of percentages to the right?

nutrition facts panel

what presents information for single serving of food (required)

restaurant menu labeling

where Calorie ranges are given for variable menu items (e.g. combination meals, sandwiches

nutrient content claims, health claims

which 2 claims are closely regulated by the FDA

estimated average requirements

which DRI Can only be used to EVALUATE ADEQUACY of GROUPS, not of INDIVIDUALS

recommended dietary allowances; RDA= EAR x 1.2

which DRI can only be set for nutrients with EAR; what is the equation?

estimated average requirements, 17 nutrients

which DRI is Only set for nutrients with functional markers available to evaluate effects of nutrient status on physiological function? and how many nutrients are currently set for?

RDA and AI

which DRIs are set sufficiently high to include almost all people?

structure/function claims

which claim is Not approved or regulated by FDA and the Manufacturer is responsible for accuracy

qualified health claims

which claim is Regulated by FDA but only limited scientific evidence for claims

solid fats

which fats contain more saturated fat and/or trans fat than oils

beans and peas

which food(s) is part of both the veggies and the protein food groups

fiber

which nutrient is not added back after processing of refined grains

USDA; 2011

who was my plate published by and when was it released

USDA and DHHS

who was the dietary guidelines for americans published by (2)

plant protein, iron, zinc

why are beans and peas part of the protein group

dietary fiber, folate, potassium

why are beans and peas part of the veggie group

1. make a claim about nutrients health benefits 2. food is fortified with the nutrient

you must include nutrient of nutrition facts panel if...? (2)

1

1 cup of fruit = ___ cups of fruit

1

1 cup of veggies= ____ cups of 100% veggie juice

2

1 cup of veggies= ____ cups of raw leafy greens

1

1 cup of veggies= ____ cups of raw or cooked veggies

1/2

1 ounce of grain = _____ cups of cooked rice, pasta or cereal

1

1 ounce of protein = ______ eggs

1

1 ounce of protein = ______ ounces of meat, poultry, or fish

1/2

1 ounce of protein = ______ ounces of nuts or seeds

1

1 ounce of protein= ______ Tablespoons peanut butter

1 cup

1 serving of dairy =

1 cup

1 serving of fruits=

1 ounce

1 serving of grains =

1 tsp

1 serving of oils =

1 ounce

1 serving of protein=

1 cup

1 serving of veggies=

recommended dietary allowances (RDAs)

Daily nutrient intake amounts sufficient to meet needs of 97-98% individuals in specific life stage

structure/function claims

Describe how nutrient affects human body structure or function

health claims

Describe relationship between disease and nutrient, food, or food constituent


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