Chapter 3 - Nutrition (Exam 1)
100% organic
100% organic ingredients including processing aids -may use USDA seal
nutrient requirement
A ________ is the smallest amount of a nutrient that maintains a defined level of nutritional health
evaluate, modifications
A food guide provides a meaningful way for consumers to ______ the nutritional quality of their diets and make ______ to improve it
high
A food that provides 20%DV or more is a ____ source of the nutrient
low
A food that supplies 5%DV or less of a nutrient is a _____ source of the nutrient
dietary supplement
A person can easily reach or exceed the UL by taking a __________ that provides a certain vitamin
adequate
A person's diet is likely to be nutritionally _______ if the average daily intake for each nutrient meets the nutrient's RDA or AI value
grains, dairy, fruits, vegetables, protein rich foods
According to the USDA, what are the major food groups?
vitamins, minerals
Alcoholic beverages contribute calories w/o adding many _____ and _____ to diets
fat
American-Chinese foods are prepared with more ____ that in true Chinese cooking
Estimated Average Requirement (EAR)
An _______ is the amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life-stage/sex group
no
Are organic food crops more nutritious than conventionally grown food crops?
recommended
Choose a variety of nutrient-dense foods across and within all food groups, and consume them in ________ amounts
simplified
Compared to RDAs, the DVs are a more ________ and practical set of nutrient standards
fiber, micronutrients
Compared to refined grain products, foods made from whole grains naturally contain more ______, as well as _______ that aren't replaced during enrichment
solid fats
Cream, whipped cream, cream cheese, and coconut oil are sources of ________
nutrients
DRIs are not translated into amounts of foods that contain the ________ listed; they have limited usefulness for the consumer
nutritional, plan
DRIs can be used to assess the ________ quality of a person's daily food intake and ____ the individual's diet
recommendations
DRIs don't provide ________ concerning the role of diet and chronic-disease prevention
2000
DV for a nutrient is based on ______ kcal/day
fat free, low fat
Dairy choices should be ______ or _____
calcium
Diary foods include milk and products made from milk that retain their ______ content, like yogurt and hard cheeses
daily
Dietary guides provide recommendations concerning amounts of foods from each group that should be eaten _____
removed
Dietary guides recommend choosing dairy products that have most of the fat _______
variety
Dietary guides recommend that people choose a ______ of foods from each food group when planning daily meals and snacks
stimulate
Food manufacturers develop new items that ______ existing foods that have definitions and standards of identity
protein
Foods in the ______ group are rich sources of micronutrients, especially iron, zinc, and B vitamins
mediterranean
Grains, fruits, veggies, beans & potatoes form the foundation of the ________ diet
lean
Ground beef that's not more than 15% fat by weight and tuna are ___ protein foods
dark green, orange, starchy
Guides may group veggies into _____, _____, and ____ categories
EAR, margin of safety
How to you establish an RDA for a nutrient? 1. Determine the _____ 2. Add a _________ amount
research methods
Human nutrient needs vary from person to person, but scientists have been able to estimate the healthy human body's nutritional requirements by using ________
EAR
If a person's diet supplies less than the _____ consistently for a nutrient, the individual may be at risk of developing the nutrient's deficiency disorder
enrichment, fortification
In the US, refined grain products can be good sources of several vitamins and minerals when they have undergone _______ or _______
oils
Mayo, margarine, and salad dressing are also classified as _____
fruits
Most _____ are low in fat and good sources of phytochemicals and micronutrients -especially potassium, vitamin C, folate
A, D
Most milk sold in the US is fortified with vitamins __ & __
DRIs
Pharmaceutical companies refer to _____ when developing formulas that replace breast milk for infants and special formulas for people who can't consume regular foods
high fat
Pork sausage, bacon, regular cheese, and hot dogs are examples of _______ protein foods
country
Producers/sellers of fresh and frozen fruits, veggies, chicken, fish, shellfish, ginseng, and pecans, peanuts, macadamia nuts must declare the products ______ of origin
healthy
RDAs meet the nutrient needs of nearly all ______ individuals (97-98%) in a particular life-stage or sex group
grams
Serving size is shown in household units and ______
cardiovascular
Solid fats are considered unhealthy fats b/c diets that contain too much solid fat (sources of saturated & trans fat) are associated w/ increased risk of developing _________ disease
fat
Some dietary guides use ______ content to categorize meats and other protein-rich foods
calories
The EER does not include an additional number of ______ to serve as the "margin of safety"
energy
The EER may be higher/lower than some people's ____ needs
EER
The ____ takes into account the person's physical activity level, height, and weight, as well as sex and life stage
DRI
The _____ standards are the Estimated Average Requirement (EAR) which includes the Estimated Energy Requirement (EER); Recommended Dietary Allowance (RDA); Adequate Intake (AI); Tolerable Upper Intake Level (UL); and Acceptable Macronutrient Distribution Range (AMDR)
Tolerable Upper Intake Level (Upper Level) (UL)
The ______ is the highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily
hispanic
The ______ population is the largest minority group in the US
margin of safety
The _______ amount in an RDA allows for individual variations in nutrient needs and helps maintain stores of the nutrient in the body's tissues
Estimated Energy Requirement (EER)
The _______ is the average daily energy intake that meets the needs of a healthy person who is maintaining his/her weight
Recommended Dietary Allowance (RDAs)
The _________ are standards for recommended daily intakes of several nutrients
exchange system
The _________ categorizes foods into three broad groups: carbs, meat and meat substitutes, and fats
deficiency disease
The nutrient requirement amount saturates certain cells w/ the nutrient or prevent the nutrient's _________
potassium, D
The nutrition facts panel doesn't have to indicate vitamin A and C, but has to indicate the amounts of ______ and vitamin ___
fruits, veggies, protein foods, grains, dairy
What are the 5 diff food groups in MyPlate?
Acceptable Macronutrient Distribution Range
What does AMDR stand for?
45-65
What is the range from the AMDR of carbohydrates?
20-35
What is the range from the AMDR of fats?
10-35
What is the range from the AMDR of proteins?
structure/function
What type of claim is this an example of? "calcium builds stronger bones"
storage
When one's intake of a stored nutrient is low, or his/her need for this nutrient becomes increased like when recovering from illness, the body withdraws some from ______
chronic disease
_______ may increase/decrease a person's nutrient needs, the RDAs or AIs may not be appropriate to use under such conditions
yes
are trans fatty acids worse than saturated fats?
inadequate
asian diets provide ______ amounts of calcium from milk and milk products
adequate
consume ______ amounts of fiber, vitamin A, vitamin C, calcium, iron
8
consume at least __ oz. of various seafood/week
dairy
consuming whole ______ leads to less diabetes
made with organic ingredient
contains 70 to 95% organic ingredients
higher
for most people, the RDAs are ______ than the required amounts of nutrients
more
frozen fruits retain ____ nutrients than fresh
300
have less than ____mg of cholesterol
fortification
putting things (nutrients) into food that were never there in the first place
1/2
recommended grains should be whole grains
consistent
serving sizes must be ______ among similar foods
oils
use ____ to replace solid fats
no
Do Americans Follow Dietary Recommendations?
commercial
Nutritional standards have ______ applications
healthier
The goal of listing calories is to help customers make ______ choices
protein
choose a variety of _____ foods, including dried beans and peas
dietary guidance system
A ________ (food guide) translates the DRIs and evidence-based info concerning the effects of certain foods and food components on health into basic dietary recommendations
0
A product may contain a small amount of a nutrient (less than .5g) but the Nutrition Facts panel can indicate the amount as __
calorie
A section of the Patient Protection and Affordable Care Act of 2010 requires restaurants and similar retail food establishments to list ______ content info for standard menu items on restaurant menus and menu boards
5
According to Dietary Guidelines, a healthy eating pattern includes foods from all ___ food groups and oils, but limits saturated fats, trans fats, added sugars, and sodium
deficiency disorders
By having optimal levels of stored nutrients, the person may avoid/delay developing the nutrients' __________
whole grains
Dietary guides recommend choosing foods made with _____ instead of refined grains
are not
Dietary supplements (are/are not) intended to treat diagnose, cure, or alleviate the effects of diseases
AIs, RDAs
Dietitians use ___ with ____ as nutrient intake goals in planning diets
health
FDA permits food manufacturers to include ____ claims on food labels
deficiency
Failure to regularly consume the RDA or AI for a particular nutrient increases the likelihood of developing the nutrient's _______ symptoms
storage levels
For optimal nutrition, a person needs to consume enough of those nutrients to maintain optimal _________
are not
Fresh fruits, veggies, fish, shellfish, meats, poultry (are/are not) required to have nutrition facts panel
Nutrition Facts panel
In 2015, the FDA requires food manufacturers to provide info about the food's total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fiber, sugars, protein, vit A, vit C, calcium, and iron in the __________
Adequate intakes
In some instances, nutrition scientists aren't able to develop RDAs for nutrients because there isn't enough info available to develop human requirements -until this info becomes known, scientists set _______ for these nutrients
FDA
In the US, the ____ regulates and monitors info that can be placed on food labels
macronutrients, calories
In the exchange system, the amount of food on the list provides the same amount of _______ and ______ as the other amounts of food on the list
yes
Is this an allowable health claim? "Diets low in saturated fat and cholesterol may reduce the risk of heart disease"
goal
It's important to note that the RDA or AI for a nutrient is the "______" intake for a healthy person
supertracker
MyPlate interactive feature ______ assesses daily energy and food group needs, recording diet and physical activity habits
13
No health claims are allowed for items with more than ___g of fat
vitamins, minerals
Nutrition scientists establish a Tolerable Upper Intake Level (Upper level) or (UL) for many ______ & ______
fat
Nuts, olives, avocados, and some fish have high ____ contents causing them to sometimes be grouped with oils
D, fatty acids
Oils are sources of vitamin __ and essential ________
USDA organic
Organic food manufacturers can use the circular "_______" symbol on the package
wheat flour
Pasta, bread, and flour tortillas are members of grain group because _______ is usually their main ingredient
macronutrients
People can use the AMDRs to determine whether their diets have a healthful balance of _______
toxicity
People who regularly take high doses of individual micronutrient nutrient supplements are more likely to develop nutrient _______ disorders than people who don't use these products often
exchange system
The __________ is a tool for estimating the energy, protein, carbohydrate, and fat contents of foods
animal, plants
The body absorbs minerals such as iron and zinc more easily from ______ foods that from _____
poor, lack
The risk of developing heart disease, type 2 diabetes, mellitus, and elevated blood pressure is associated with lifestyles, particularly _____ dietary choices and _____ of regular physical activity
whole grains
These are examples of _____: whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, buckwheat, and spelt
empty calorie
These foods are examples of ________ foods -cookies, pastries, cake donuts -sugar sweetened drinks, energy sports fruit drinks -cheese and pizza -ice cream -sausage, bacon, hot dogs, ribs
natural
To attract consumers, food manufacturers often include the term _____ on their products' labels
Food and Nutrition Board (FNB)
Who develops DRIs in the US?
fiber
Whole or cut-up fruit is a good source of _____
fibers
Whole or cut-up fruits are healthier options than juices b/c they contain more dietary ______
DVs
____ are established for macronutrients, fiber, and several vitamins & minerals
Dairy
____ foods milk and products made from milk that retain their calcium content, like yogurt and hard cheeses
native american
_____ diets used to be low in sodium and fat, high in fiber -now more americanized - more fat
Nutrition Facts panel
_______ is nutrition info about a food's nutrient contents that's displayed in a specific format on the food's package
fortification
_______ is the addition of nutrients to any food, such as adding calcium to orange juice, vitamins A and D to milk, and numerous vitamins and mineral to breakfast cereals
400
caffeine consumption should be less than ___mg/day (3-5 cups)
saturated, trans
choose foods low in _____ fat, ____ fat, sodium to reduce heart disease
potassium, fiber, calcium, D, iron
choose foods that provide more _____, _____, vitamin __, _____, _____
organic
contains at least 95% organic ingredients -remaining 5% of ingredients are on USDA's list of allowed ingredients -may use USDA seal
refining (processing)
enrichment replaces some of the nutrients that grains lose during _______
2, 1
limit alcohol to __ drink(s) for men, __ drink(s) for women
added
limit intake of foods with ______ sugars
saturated, trans
solid fats are sources of _____ & _____ fat
mexican
traditional _____ diet included corn, beans, chili peppers, avocados, papayas, pineapples
true
true/false? no legal definition for natural
structure/function
A ________ claim describes the role a nutrient or dietary supplement plays in maintaining a structure, such as bone, or promoting a normal body function such as digestion
macronutrient
In the exchange system, the foods in each group have similar _______ composition
dietary supplement
Label must include the term __________ that describes the products particular ingredient, such as herbal supplement or vitamin C supplement
standards of identity
Legal definitions and standard recipes for many commonly eaten foods, including milk, macaroni, ice cream, salad dressing
nutrient
Lifestyle, age, sex, general health status, and use of meds are among the many factors that influence an individual's _______ needs
10
Limit added sugar intake to less than __% of daily calories
lean
Low-fat cottage cheese and the while meat of turkey are very ____ protein foods
liver, body fat, bones
Many nutrients are stored in the body. Where are they primarily stored?
energy, fat
The nutrition facts panel must display the total amount of ____ and energy from ____
serving size, servings
The nutrition facts panelist indicate the amount of a _________ in household units and grams, and the number of _______ in the container
varies
The nutritional content of foods within each group _____ widely
adequate
The physiological marker indicates whether the level of a nutrient in the body is ______
raise
The presence of micronutrients, omega-3 fat, dietary fiber, and phytochemicals can _____ a food's score/ranking
%kcal
The range of AMDR is in _______
UL
The risk of a toxicity disorder increases when a person regularly consumes amounts of a nutrient that are greater than its ____
nutrient
To establish an AI, scientists record the diets of a group of healthy people and estimate the group's average daily intake of the ______.
physiological marker
To establish an EAR for a nutrient, the Food and Nutrient Board identifies a _________, a substance in the body that reflects proper functioning can be measured
daily values (DVs)
To help consumers evaluate the nutritional content of food products, the FDA used RDAs to develop the _________ for labeling purposes
food rating systems
To provide unbiased, science-based nutrition info that consumers can understand and use, public health experts have developed reliable __________
products name, manufacturers name and address, amount of product in the package
Today all food and drinks sold in the grocery store must have labels on them that provide ________, ________, _________
ethnic
Traditional _____ diets are often based on dishes containing small amounts of animal foods and larger amounts of locally grown fruits, veggies, unrefined grains
cholesterol
_____ intake should be as low as possible
4 dice
______ = 1 oz. cheese
empty calorie
_______ foods have a lot of added sugar and "unhealthy" types of fat, and/or alcohol
2300
Limit daily sodium intake to less than ____ mg
total fat, saturated fat, sodium
Limit high %DVs for _______, ______, ______
10
Limit saturated fat intake to less than __% of daily calories
oils
____ include canola, corn, and olive oils, as well as other fats that are liquid at room temp.
grains
____ include products made from wheat, rice, and oats
carbohydrate (starch), protein
_____ and ______ are the primary macronutrients in grains
DRIs
_____ are intended to help health professionals evaluate the nutritional adequacy of diets and plan nutritious diets for healthy people
asian
_____ diets have large amounts of veggies, rice or noodles combined with small amounts of meat, fish or shellfish
vegetables
_____ include fresh, cooked, canned, frozen and dried/dehydrated, 100% juice
natural
_____ is allowed to be written on the label if the product doesn't contain added color, artificial flavors, or other synthetic substances
authentic
_____ mexican meals are based on rice, tortillas, and beans, depending on the region
1/2
_____ of the recommended fruit intake should be from whole fruits, juices should have no sugars and be 100% fruit juice
baseball
______ = 1 cup
yoyo
______ = 1 small bagel/english muffin
computer mouse
______ = 1/2 to 2/3 cup (baked potato)
tennis ball
______ = 1/2 to 2/3 cup (medium/small fruit)
bar of soap
______ = 3 oz. meat
whole grains
______ are intact, ground, cracked, or flaked seeds of cereal grains
AMDRs
______ are ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals that may reduce the risk of developing certain diet-related chronic diseases
vegetable
______ choices should vary, be nutrient dense, and include different kinds
Atkins
______ diet has no carbs but lots of proteins and fats
mediterranean
______ diet pyramid is based on traditional dietary practices of Greece, southern Italy, island of Crete
dairy
______ foods area excellent sources of protein, phosphorus (mineral), and riboflavin (B vitamin)
organic
______ foods may contain fewer pesticides and antibiotic-resistant bacteria than conventionally grown crops
comparison
______ in the exchange system allows people to plan a wide variety of nutritious menus by exchanging one food for another within each list
fruits
______ include fresh, dried, frozen, sauced, and canned, as well as 100% juice
MyPlate
______ is another interactive dietary and menu-planning guide accessible at their website
enrichment
______ is is the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined (processed) gain products such as wheat flour and white rice
organically
______ produced foods are those that don't rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation
standards of identity
_______ are intended to prevent manufacturers from producing substandard foods and marketing the items to consumers
nutrient content
_______ claims can use terms such as free, high, or low to describe how much of a content is in the product
african heritage
_______ diets includes sweet potato pie, fried chicken, pork, black-eyed peas, greens
protein rich
_______ foods include beef, pork, fish, liver, and poultry, beans, eggs, nuts, tofu, seeds
life stage
_______ groups classify people according to age and whether females are pregnant or breastfeeding
physical activity
_______ is important for people who want to lose weight or who have lost weight and want to maintain their current weight
Dietary supplement
_______ labels also required to display the list of ingredients, manufacturer's address, and suggested dosage
solid fats
_______ such as beef fat, butter, stick margarine, lard (pork fat) and shortening, are fairly hard at room temp
daily values
________ are a set of nutrient intake standards developed for labeling purposes
Dietary Reference Intakes (DRIs)
________ are are a set of energy and nutrient intake standards that nutrition experts can use as references when making dietary recommendations
Adequate Intakes (AIs)
________ are dietary recommendations that assume a population's average daily nutrient intakes are adequate become no deficiency diseases are present
counting carbohydrates
________ is another meal planning technique that people w/ diabetes can use to control their blood sugar levels
food rating systems
__________ use a variety of methods to evaluate the nutritional value of foods and then rank the products from highly nutritious and healthful to low in nutritional value or unhealthy
