Nutrition Chapter 2: Tools for Healthy Eating

malnourished

long-term outcome of consuming a diet that doesn't meet nutrient needs

Plant sterol and stanol esters can be found in fortified margarines, like Benecol spreads, which may ________.

lower blood cholesterol

Lycopene is found in tomatoes, tomato sauce, and watermelon and may ________.

lower the risk of prostate cancer

The amount of daily energy needed to maintain a healthy body weight and meet energy (calorie) needs is called ________.

EER (Estimated Energy Requirement)

Of the following DRIs, which is the most individualized to meet your energy and activity needs?

Estimated Energy Requirement (EER)

zoochemical

compounds in animal food products that benefit health ▪ Example: omega-3 fatty acids in fatty fish

nutrient content claim

describe the level or amount of a nutrient in food product

Daily Values (DVs)

established reference levels of nutrients, based on 2,000-calorie diet, listed on the food label - Given as percentages - High: 20% or more of the DV - Low: 5% or less of the DV

toxicity

the level at which exposure to a substance becomes harmful

A three-ounce serving of cooked chicken is approximately the size of

your adult sister's palm. A three-ounce serving of cooked chicken (or meat and fish, for that matter) is approximately the size of an adult woman's palm.

Tolerable Upper Intake Level (UL)

- Highest amount of nutrient that is unlikely to cause harm if consumed daily - Consuming amount higher than the UL daily may cause toxicity

The DRIs are based on an individual's _______.

age and sex

To ensure that your diet is healthy, you should follow MyPlate exactly every day. True or False?

False The good news is that your nutrient needs are averaged over several days or a week of eating, so your plate doesn't have to perfectly match MyPlate daily.

Dietary Reference Intakes (DRI)

reference values for the essential nutrients needed to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses

Which of the following statements is FALSE for functional foods?

Occasional consumption of functional foods can compensate for poor diet choices

________ are active cultures found in fermented dairy products like yogurt.

Probiotics

________ is the average daily intake level estimated to meet needs of nearly all people in a certain group.

RDA (Recommended Daily Allowance)

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

Recommended Dietary Allowance (RDA) The Recommended Dietary Allowance (RDA) is the average amount of a nutrient that meets the needs of 97 to 98 percent of individuals in a similar age and gender group. The RDA of a nutrient is the amount of the nutrient an individual should be consuming daily to maintain good health. Aim for this amount! The Tolerable Upper Intake Level (UL) is the highest amount of a nutrient that can be consumed daily without harm by individuals in a similar age and gender group. The Estimated Energy Requirement (EER) is the amount of daily energy needed to maintain a healthy body weight and meet energy (kilocalorie) needs based on age, gender, height, weight, and activity level. Adequate Intake (AI) is the approximate amount of a nutrient that individuals of similar age and gender are consuming to maintain good health. The AI is used when there is insufficient information to determine the RDA.

The Dietary Guidelines for Americans are updated every

5 years.

Solid fats should be increased in your diet. True or False?

False Solid fats should be increased in your diet.

Which pairing (or match) between term and definition is correct? - Dietary Guidelines for Americans: used to develop the DRIs Press enter after select an option to check the answer - The Nutrition Facts Panel: provides broad dietary and lifestyle advice - Press enter after select an option to check the answer Dietary Reference Intakes: provides recommendations for your nutrient needs - MyPlate: contains Daily Values to help with food selection

Dietary Reference Intakes: provides recommendations for your nutrient needs

undernutrition

not meeting nutrient needs

energy density

refers to foods that are high in energy (calories) but low in weight or volume; more calories per gram - Example: a potato chip is energy dense, while a baked potato is nutrient dense ▪ Processing removes potassium and adds sodium

Estimated Average Requirement (EAR)

Average amount of a nutrient known to meet the needs of 50 percent of individuals of same age and gender

Nutrition Facts panel

Contain Daily Values which can help you decide which foods to buy

_______ is the average daily intake level estimated to meet needs of half the people in a certain group.

EAR (Estimated Average Requirement)

About 40 percent of your daily calories should come from protein-rich foods. True or False?

False About 40 percent of your daily calories should come from protein-rich foods.

________ found in salmon, sardines, tuna, and other seafood sources may reduce the risk of heart disease.

Omega-3 fatty acids

structure/function claim

describe how a nutrient or dietary compound affects the structure or function of the human body

Whole grains may ________.

reduce the risk of some cancers and heart disease

food guidance systems

visual diagrams that provide a variety of food recommendations to help create a well-balanced diet

Which of the following foods is the most energy dense?

Ice cream

What is the main idea behind demonstrating proportionality using the MyPlate visual?

More than half of your plate should be fruits and vegetables

Which of the following is about the size of a 1-cup serving of pasta or vegetables?

a woman's fist A 1-cup serving of pasta or vegetables is about the size of a woman's fist. (A 2-cup serving is about the size of a man's fist.) Hands provide an easy way to eyeball serving sizes. Keep in mind that a person who consistently eats portions that are larger than those suggested in his or her daily food plan will consume too many calories and may gain weight. A 3-ounce portion of cooked meat, chicken, or fish is about the size of a woman's palm.

Which of the following foods is the most nutrient dense? An orange An orange ice pop Orange-flavored punch Orange sherbet

an orange An orange is more nutrient dense than an orange ice pop, orange-flavored punch, and orange sherbet because it provides the most nutrients for the fewest calories. The orange ice pop, orange-flavored punch, and orange sherbet all contain added sugar.

Which of the following foods is most nutrient dense?

an orange While an orange ice pop and orange sherbet may be refreshing treats on a hot day, the orange is by far the most nutrient-dense food among the choices because it provides the most nutrients for the fewest calories. The orange-flavored punch is a sugary drink with orange flavoring.

MyPlate encourages people to make half of the food on their plate _________.

fruits and vegetables MyPlate encourages people to make half of the food on their plate waist- and heart-friendly fruits and vegetables. Grains—preferably whole grains—should be about a quarter of each plate, and lean protein choices should be another quarter. The blue circle next to the plate is a visual reminder to make sure that calcium-rich choices such as milk and fortified soymilk are not forgotten at mealtimes. MyPlate makes it easy to see proportionality in how these food groups should dominate one's diet.

_______ are reference values for the essential nutrients needed to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses.

DRIs (Dietary Reference Intakes)

A nutrient claim on a food label tells you how healthy that nutrient is in the food. True or False?

False A nutrient claim uses descriptive terms to make a claim about the amount of a nutrient a serving of food contains (or doesn't contain).

Acceptable Macronutrient Distribution Ranges (AMDR)

Recommended range of intake for energy-containing nutrients - Carbohydrates: 45 to 65 percent of daily caloric intake - Fat: 20 to 35 percent of daily caloric intake - Proteins: 10 to 35 percent of daily caloric intake

nutrient density

refers to the amount of nutrients a food contains in relationship to the number of calories it contains - Provide more nutrients per calorie ▪ More nutrients per bite - Little solid fats and added sugars

MyPlate

A tool that depicts five food groups using the familiar mealtime visual of a place setting. It is part of a USDA Web-based initiative to provide consumer information with a food guidance system to help you build a healthy diet based on the current Dietary Guidelines for Americans.

Healthy eating involves the following three principles:

balance, moderation, and variety. A healthy, nutritious diet encompasses three key principles: balance, moderation, and variety. Portion control is important, as it helps keep portions moderate so that a diet can have variety and balance.

The Dietary Guidelines for Americans were designed for almost all Americans to follow. True or False?

True The Dietary Guidelines for Americans were designed for almost all Americans to follow.

All packaged foods must contain a food label. True or False?

True The FDA requires a food label on all packaged food items, and specific information must be included.

Oatmeal is a functional food. It contains a soluble fiber that can help lower your

blood cholesterol. Functional foods go beyond providing basic nutrients and also provide other health benefits. Oats contain the soluble fiber beta-glucan, which has been shown to help reduce blood cholesterol levels. Because of this, oatmeal is considered a functional food.

The yogurt that you enjoy as a morning snack has a label stating that a serving provides 30 percent of the Daily Value for calcium. A serving of this yogurt is considered

high in calcium. If a serving contains 20 percent or more of the Daily Value for a nutrient, it is considered "high" in that nutrient. If a serving provides 5 percent or less of the Daily Value, it is considered "low" in that nutrient. This label doesn't make any reference to the vitamin D content of the serving of yogurt.

The Dietary Reference Intakes (DRIs) are reference values for nutrients and are designed to

prevent nutritional deficiencies by meeting your nutrient needs as well as prevent the consumption of excessive and dangerous amounts of nutrients. The DRIs tell you the amount of nutrients you need to prevent deficiencies, maintain good health, and avoid toxicity.

Recommended Dietary Allowance (RDA)

- Based on the EAR, but set higher - Average amount of a nutrient that meets the needs of nearly all individuals (97 to 98 percent)

What is unique about structure/function claims in food package labeling?

These claims do not have to be preapproved by the FDA

________ is the highest average daily intake level likely to pose no health risks.

UL (Upper Limit)

There isn't any risk to overconsuming the essential nutrients in your diet. True or False?

False Because consuming too much of some essential nutrients can be harmful, the Tolerable Upper Intake Level (UL) of the DRIs was established for many nutrients.

Healthy oils are an important food group on MyPlate. True or False?

False Oils are not considered a food group, but you should add some daily for good health.

A health claim must state the beneficial component that the food contains and the disease or condition that it can improve. True or False?

True However, more than one type of health claim is allowed on a label.

What is the name for foods that have a positive effect on health beyond providing basic nutrients?

functional foods Foods that have a positive effect on health beyond providing basic nutrients are called functional foods. All foods that boast a health claim and/or structure/function claim can also be marketed as functional foods. The Academy of Nutrition and Dietetics defines functional foods as whole foods that, along with fortified, enriched, or enhanced foods, have a potentially beneficial effect on health when regularly consumed in enough quantity as part of a varied diet on a regular basis at effective levels based on significant standards of evidence. Functional foods can be part of, but are not substitutes for, a well-balanced healthy diet. A phytochemical is a plant chemical that has been shown to reduce the risk of certain diseases, such as cancer and heart disease. A zoochemical is a compound in animal food products that is beneficial to human health. Both phytochemicals and zoochemicals are found in functional foods. Manufacturers promote foods containing naturally occurring phytochemicals and zoochemicals and have also begun fortifying other food products with these compounds. A structure/function claim is the claim on a food label that describes how a nutrient or dietary compound affects the structure or function of the human body.

The Dietary Guidelines for Americans recommend that you

maintain calorie balance over time and sustain a healthy weight. The Dietary Guidelines for Americans recommend that you maintain calorie balance over time and sustain a healthy weight. Although the Dietary Guidelines do not specifically address stopping smoking, this is a habit worth kicking. Walking or jogging daily are wonderful ways to be physically active. Sleeping eight hours a night isn't mentioned in the Dietary Guidelines but is another terrific lifestyle habit.

What is the Estimated Average Intake (EAR)?

The amount of a nutrient that meets the needs of half of the individuals in a specific age and gender group 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. The EAR is a starting point to determine the amount of a nutrient an individual should consume daily for good health. Scientists use it to calculate the Recommended Dietary Allowance (RDA). Adequate Intake (AI) is the estimated amount of a nutrient that groups of individuals in good health are consuming daily. The Tolerable Upper Intake Level (UL) is the maximum safe amount of a nutrient an individual should consume daily. The Acceptable Macronutrient Distribution Range (AMDR) is the range of recommended intakes for the energy-yielding nutrients.

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

help people maintain good health, prevent chronic disease, and avoid unhealthy excesses The Dietary Reference Intakes (DRIs) are reference values for nutrients that are designed to help people maintain good health, prevent chronic disease, and avoid unhealthy excesses. Because nutrient needs change with age and because needs are different for men and women, different sets of recommendations were developed for each nutrient based on an individual's age and gender. The DRIs were released to help prevent undernutrition. In the 1990s, nutrition researchers identified expanded roles for many nutrients. Though nutrient deficiencies were still an important issue, research suggested that higher amounts of some nutrients could play a role in disease prevention. The Daily Values (DVs), not the DRIs, give people a ballpark range of their nutrient needs.

_______ contain anthocyanins that act as antioxidants in the body that may contribute to brain function.

Berries, red grapes, and cherries

_______ is found in carrots, pumpkin, cantaloupe, and broccoli, and it functions in the body as an antioxidant.

Beta-carotene

The Estimated Average Requirement (EAR) is

the amount of a nutrient that meets the average needs of 50 percent of individuals in a specific grpup by age and sex. The EAR is the amount of a nutrient that would meet the needs of half of the individuals in a specific group by age and sex. The EAR is used to obtain the Recommended Dietary Allowance, which is the amount of a nutrient that you should be consuming daily to maintain good health. The Tolerable Upper Intake Level is the maximum amount of a nutrient that you can consume on a regular basis that is unlikely to cause harm.

proportionality

The relationship of one entity to another - Shown by the five food groups and choices should be nutrient-dense - Half your plate should be vegetables and fruits - Smaller portion for grains (preferably whole grains) - Lean protein foods - Fat-free and low-fat dairy foods

When an EAR cannot be determined, ________ is set to provide an average intake level assumed to be adequate.

an AI (Adequate Intake)

By law, which of the following must be listed on the food label?

calories, fat, and saturated fat The Nutrition Facts panel on the package must contain the calories, fat, and saturated fat per serving. Vitamins E and B12 and magnesium do not have to be listed unless they have been added to the food and/or the product makes a claim about them on the label.

overnutrition

excess nutrients and/or calories in diet

Dietary Guidelines for Americans

guidelines published every five years that provide dietary and lifestyle advice to individuals aged 2 and older to maintain good health and prevent chronic diseases

functional foods

have a positive effect on health beyond providing basic nutrients - Example: broccoli contains beta-carotene, a plant chemical called a phytochemical, that protects cells from damaging substances that increase risk of chronic diseases (heart disease, cancer)

Of the following choices, which is the best at guiding you on how much of your diet should be carbohydrates, fats, and protein?

AMDR

The ________ is a healthy range of intakes for energy-containing nutrients in your diet.

AMDR (Acceptable Macronutrient Distribution Range)

To be labeled "low sodium," a food must contain less than ________ milligrams of sodium per serving.

140 To be labeled "low sodium," a food must contain less than 140 milligrams of sodium per serving. A food product can make a claim about the amount of a nutrient it contains (or doesn't contain) by using descriptive terms such as free (fat-free yogurt), high (high-fiber crackers), low (low-saturated-fat granola), reduced (reduced-sodium soup), and extra lean (extra-lean ground beef) as long as it meets the strict criteria designated by the U.S. Food and Drug Administration (FDA).These terms can help people identify at a glance the food items that best meet their needs. To be labeled "sodium free," a food must contain less than 5 milligrams of sodium per serving. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to prevent chronic diseases. Daily sodium intake should be less than 2,300 milligrams.

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

2,000 The nutrient information on the Nutrition Facts panel is based on a 2,000-calorie diet. The amount of calories needed daily to maintain energy balance is based upon age, gender, height, weight, and activity level. For example, a physically active 20-year-old man needs 3,000 calories daily. An 18-year-old sedentary woman needs 1,800 calories daily. For those who require more or fewer than 2,000 calories daily, some Daily Value (DV) numbers for nutrients may be higher or lower than those listed on the Nutrition Facts panel.

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

Daily Values (DV) The Daily Values (DV) are the nutrient reference levels used on the Nutrition Facts panel. Unlike the Dietary Reference Intakes (DRIs), which are precise recommended amounts of each nutrient individuals should consume, the DVs are general reference levels for the nutrients listed on the food label. The DVs provide a ballpark idea of how the nutrients in the foods a person buys fit into his or her overall diet. The DRIs, Estimated Average Requirement (EAR), and Recommended Dietary Allowance (RDA) are not included on the Nutrition Facts panel.

What is the name of the tool that provides specific nutrient recommendations based on age and gender?

Dietary Reference Intakes (DRIs) The Dietary Reference Intakes (DRIs) provide specific nutrient recommendations based on age and gender. The DRIs are the specific amounts of each nutrient an individual needs to consume to maintain good health, prevent chronic diseases, and avoid excesses. The DRI reference values include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), and Acceptable Macronutrient Distribution Ranges (AMDR). The Dietary Guidelines for Americans are general guidelines published every five years that provide dietary and lifestyle advice for individuals ages 2 and older to help them maintain good health and prevent chronic diseases. The MyPlate Food Guide is a tool that depicts five food groups using the familiar mealtime visual of a place setting. It is part of a USDA Web-based initiative to provide consumers information with a food guidance system to help people build a healthy diet based on the current Dietary Guidelines for Americans. The Nutrition Facts panel is the area on the food label that provides a uniform listing of specific nutrients obtained in one serving of the food.

phytochemical

nonnutritive compounds in plant foods that may play a role in fighting chronic diseases

Which of the following are the food groups in MyPlate?

Grains, vegetables, fruits, dairy, and protein MyPlate includes the following food groups: grains, vegetables, fruits, dairy, and protein. Half of an individual's plate should be devoted to waist- and heart-friendly vegetables and fruits, with a smaller portion of grains (preferably whole grains) and lean protein foods such as fish, skinless poultry, lean meats, and dried beans and peas. The blue circle next to the plate is a visual reminder to make sure that calcium-rich foods and beverages such as milk and soymilk are included. Sweets and alcohol are not food groups and should be limited in the diet. Although oils are an important part of a healthy diet, they are not represented on MyPlate.

Which of these statements best summarizes the Dietary Guidelines for Americans?

Guidelines that reflect the most current nutrition and activity recommendation based on the most current data

Of the following foods, which is the most nutrient dense? Plain baked potato Potato chips French fries Mashed potatoes made with cream and butter

Plain baked potato A plain baked potato is a more nutrient-dense choice than potato chips, French fries, or mashed potatoes made with cream and butter. Nutrient-dense foods provide more nutrients per kilocalorie (and in each bite) than less nutrient-dense foods and so are better choices for meeting DRIs without exceeding daily energy needs. Whereas 1 ounce of potato chips and one medium baked potato have similar amounts of energy, their nutrient content is worlds apart. The baked potato provides much more folate, potassium, and vitamin C, and is therefore much more nutrient dense than the chips (and French Fries). Foods with high amounts of added sugars and heart-unhealthy saturated fats are less nutrient dense. Mashed potatoes have added saturated fats (cream and butter), and therefore are also less nutrient dense than a plain baked potato.

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

Polyunsaturated fat The amount of polyunsaturated fat of a food product is not required to be included on the Nutrition Facts panel. The Nutrition Facts panel provides a nutritional snapshot of the food inside a package. By law, the panel must list the following per serving of the food: total calories; total fat, saturated fat, and trans fat; cholesterol; sodium; total carbohydrate, dietary fiber, and sugars and added sugars; protein; vitamin D; calcium; iron; and potassium.

________ is found in tofu and soy milk and may lower risk of heart disease.

Soy protein

A food package states that "calcium builds strong bones." This is an example of what type of claim?

Structure/function claim "Calcium builds strong bones" is an example of a structure/function claim. The structure/function claim is the claim on the label that describes how a nutrient or dietary compound affects the structure or function of the human body. Structure/function claims are the weakest claims, as they are just statements or facts about the role the nutrient or dietary ingredient plays in a person's body. They can't claim that the ingredient lowers the risk of developing a chronic disease such as heart disease or cancer. A nutrient content claim describes the level or amount of a nutrient in a food product. An FDA-approved health claim is a food label claim based on a well-established relationship between the food or component and a particular health benefit. There is no food label claim specifically known as a therapeutic claim.

Estimated Energy Requirement (EER)

The amount of daily energy needed to maintain a healthy body weight and meet energy (calorie) needs based on age, gender, height, weight, and activity level.

According to the label, a serving of beef stew provides 25 percent of the Daily Value (DV) for vitamin A. By law, the manufacturer can state that the stew is _____ vitamin A.

high in The label on a can of beef stew that contains 25 percent of the Daily Value (DV) for vitamin A can state that the stew is high in vitamin A. A food product can make a nutrient content claim about the amount of a nutrient it contains (or doesn't contain) as long as it meets the strict criteria designated by the FDA. Labels that read "High," "Rich in," or "Excellent source of" mean that the food contains 20 percent or more of the Daily Value (DV) of the nutrient in a serving. These terms can be used to describe protein, vitamins, minerals, fiber, or potassium. A label of "low" on a food product commonly refers to those items that the Dietary Guidelines for Americans suggest people should reduce, such as kilocalories, saturated fat, and sodium. The term moderate is not regulated on food labels. The words "Good source of..." on a food label mean that the food provides 10 to 19 percent of the DV per serving. It can be used to describe meals or main dishes.

The Dietary Guidelines for Americans recommend that people _____.

maintain calorie balance over time to achieve and sustain a healthy weight and consume more nutrient-rich foods and beverages The Dietary Guidelines for Americans recommend that people maintain calorie balance over time to achieve and sustain a healthy weight and consume more nutrient-rich foods and beverages. These two overarching objectives of the Dietary Guidelines for Americans provide broad dietary and lifestyle advice for people ages 2 and older, including those who may also be at risk for chronic diseases. The Dietary Guidelines for Americans do not specifically address smoking cessation. The Dietary Guidelines for Americans offer general recommendations to increase physical activity and reduce time spent in sedentary behaviors. They do not suggest such specific guidelines as walking daily or jogging every other day, but these are both wonderful ways to be physically active.

A person can increase his or her consumption of nutrient-dense foods by doing which of the following?

- Eating more fruits, vegetables, and whole grains - Eating more lean dairy and protein-rich foods - Limiting energy-dense foods high in saturated fats and added sugars All options are correct. A person can increase his or her consumption of nutrient-dense foods by eating more fruits, vegetables, and whole grains; eating more lean dairy and protein-rich foods; and limiting energy-dense foods high in saturated fats and added sugars. Nutrient-dense foods provide more nutrition per kilocalorie. By contrast, energy-dense foods are high in energy but low in nutrients. Fatty meats, fried foods, sweets, and sugary drinks are a few examples of energy-dense foods.

Adequate Intake (AI)

- Used if scientific data to determine EAR and RDA are insufficient - Next best estimate of amount of nutrient needed to maintain good health

ChooseMyPlate.gov is a food guidance system that _____.

- can help people implement the Dietary Reference Intakes (DRIs) - can help people use the advice in the Dietary Guidelines for Americans - provides personalized food choices among a variety of food groups to help people create a balanced diet All options are correct. ChooseMyPlate.gov is a food guidance system that can help people implement the DRIs and use the advice in the Dietary Guidelines for Americans, and it provides personalized food choices among a variety of food groups to help people create a balanced diet. The MyPlate visual guide depicts the food groups and amounts using a familiar mealtime visual, a place setting. The interactive website can help individuals design and implement a personalized diet and program of physical activity.

ChooseMyPlate.gov encourages people to increase their consumption of which types of foods?

- fruits and vegetables - whole grains - fat-free or low-fat dairy products All options are correct. ChooseMyPlate.gov encourages people to increase their consumption of fruits and vegetables, whole grains, and fat-free or low-fat dairy products. ChooseMyPlate.gov is a Web-based communication and education initiative that provides information, tips, and tools to help people build a healthier diet based on the Dietary Guidelines for Americans. In addition to showing a variety of food groups that can make up a healthy diet, the tool MyPlate and the supporting information at ChooseMyPlate.gov promote proportionality, moderation, variety, and personalization. A healthy diet is composed primarily of nutrient-dense foods from each food group.

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

Calories, saturated fat, and total carbohydrate per serving By law, calories, saturated fat, and total carbohydrate per serving must be listed on the Nutrition Facts panel on food labels. Magnesium, zinc, and vitamin E are not required. Amounts identified are per serving of the food, not per package.

Adding functional foods to your diet will ensure that your diet is healthy. True or False?

False Eating functional foods can have numerous health benefits, but they are not a magic potion.

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

balance variety moderation All options are correct. The key principles of healthy eating are balance, variety, and moderation. A balanced diet includes healthy proportions of all nutrients. A varied diet includes many different foods. People who habitually choose the same foods for breakfast, lunch, and dinner are not likely to be consuming the wide range of phytochemicals, fiber, and other benefits that a more varied diet could provide. A moderate diet provides adequate amounts of nutrients and energy. In short, people need to consume a variety of foods, some more moderately than others, and balance their food choices to meet their nutrient and health needs.

health claim

describe a relationship between a food or dietary compound and a disease or health-related condition ▪ E.gr. Soluble fiber that naturally occurs in oats as been show to lower blood cholesterol levels, which can help reduce the risk of heart disease.

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 "Contains flax, an excellent source of dietary fiber and omega-3 fatty acids" is an example of a nutrient content claim. A food product can make a nutrient content claim about the amount of a nutrient it contains (or doesn't contain) as long as it meets the strict criteria designated by the FDA. "Excellent source of" means that the food contains 20 percent or more of the Daily Value (DV) of the nutrient in a serving. The term can be used to describe protein, vitamins, minerals, fiber, or potassium. An authorized health claim is a type of health claim allowed by the FDA on a food label. These claims are based on a well-established relationship between the food or compound and a particular health benefit. A qualified health claim is a type of FDA-allowed health claim based on evidence that is still emerging. The current evidence to support the claim is greater than the evidence suggesting that the claim isn't valid. A structure/function claim describes how a nutrient or dietary compound affects the structure or function of the human body.

The label on a box of bran cereal carries a "high-fiber" claim. What type of claim is this?

nutrient content claim A "high-fiber" claim on a bran cereal label is an example of a nutrient content claim, which explains the amount of a nutrient it contains (or doesn't contain). A food product that contains 20 percent or more of the Daily Value (DV) for a nutrient is considered "high" in that nutrient. If a nutrient provides 5 percent or less of the DV, it is considered "low" in that nutrient. A structure/function claim describes how a nutrient or dietary compound affects the structure or function of the human body. An authorized health claim is a type of health claim allowed by the FDA on a food label. These claims are based on a well-established relationship between the food or compound and a particular health benefit. A qualified health claim is a type of FDA-allowed health claim based on evidence that is still emerging. The current evidence to support the claim is greater than the evidence suggesting that the claim isn't valid.

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

variety Because Carl tends to make the same three meals, he is not incorporating variety into his meal planning. A varied diet includes many different foods. People who habitually eat the same foods are not likely to be consuming the wide range of nutrients, phytochemicals, fiber, and other benefits that a more varied diet could provide. Carl's meals incorporate the principle of moderation by providing neither too many kilocalories and nutrients, nor too few. Carl's meals appear to be balanced because they include healthful proportions of all nutrients. Because Carl's meals provide adequate but not excessive kilocalories and nutrients, they are likely to be nutrient-dense overall.