EXER 321: Ch. 2 Homework
Choosing healthy portion sizes is easier if you equate the portion to an easily recognizable, everyday item. Complete the following sentences.
A fruit serving is 1 cup of fresh fruit, 1 cup of 100% fruit juice, or one-half cup of dried fruit. A small or medium fruit is about the size of a tennis ball. Three ounces of meat is equivalent to the size of a deck of playing cards. One cup of ready-to-eat breakfast cereal is roughly the size of a baseball. Two tablespoons of salad dressing, peanut butter, or margarine is the same size as a pair of dice.
Each of the statements below is intended to assess nutritional status. Click and drag to indicate whether each statement is assessing anthropometric, biochemical, clinical, dietary, or environmental aspects of a person's nutritional status.
Anthropometric measurement: "Today you weigh 175 pounds; you met your goal of losing 4 pounds in the last month." Biochemical assessment: "There is sugar in your urine, indicating a potential for diabetes diagnosis." Clinical Assessment: "Your skin appears very dry and stays pinched when I touch it. How much water are you drinking?" Dietary Assessment: "You food record says you drink soda everyday. One average, how many cups, cans, or bottles of soda per day do you drink?" Environmental Assessment: You say you eat candy bars because they're the cheapest way to make you feel full. Do you ever feel you don't have enough money to purchase healthy foods?"
The Dietary Guidelines recommend some shifts in the diets of Americans. Drag each dietary component to its appropriate column to indicate whether Americans should eat more or less of that food or food component.
Eat more of these: fruits, vegetables, whole grains, seafood, fat-free and low-fat dairy products Eat less of these: saturated fats, sodium (salt), trans fats, refined grains, added sugars
Click and drag the terms increase or decrease to indicate recommended shifts from current eating patterns to healthy eating patterns from the Dietary Guidelines for Americans.
decrease intake of added sugars. increase intake of fruits. increase intake of fat-free and low-fat dairy products. decrease intake of saturated fats. increase intake of seafood. decrease intake of refined grain products. decrease intake of sodium. increase intake of vegetables. increase intake of whole grains.
Malnutrition can occur in people old or young, rich or poor. Malnutrition is characterized by being
either overnourished or undernourished
Overnutrition can be just as dangerous to the body as undernutrition. Developing nations tend to suffer from undernutrition, although many developing populations are increasingly becoming overnourished. In the developed world, the most common type of overnutrition is
excessive calorie intake
Complete the following paragraph with the appropriate terms to describe the nutrition messages of MyPlate.
Fruits and vegetables cover one-half of the plate. These foods are dense sources of nutrients and health-promoting phytochemicals, despite their low calorie contents. Grains occupy slightly more than one-quarter of the plate. The message to make half your grains whole is stressed throughout accompanying consumer education materials. Protein foods occupy slightly less than one-quarter of the plate. Specifically, the Dietary Guidelines recommend leaner sources of protein and including plant proteins more often. To obtain healthy fats, the Dietary Guidelines recommend inclusion of fish twice a week. A cup of dairy appears next to the plate. Depending on personalized calorie recommendations, consumers should have 2 to 3 cups per day of low-fat or fat-free dairy products or other rich sources of calcium.
Using information about the alcohol recommendations of the Dietary Guidelines for Americans, complete the following paragraph with the appropriate terms.
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age. Although those who do not drink alcohol should not begin drinking to attain health benefits, moderate alcohol consumption is associated with decreased risk of cardiovascular disease, cognitive decline, and death. Moderate alcohol consumption has also been correlated with a/an increased risk of breast cancer, violence, drowning, and injuries from falls and motor vehicle crashes.
Recently, major nutrition organizations put together a list of red flags that they consider signals for poor nutrition advice. Drag the product's claim to the red flag that it most likely represents.
Promises of a quick fix: Better eyesight by tomorrow morning! Recommendation based on a single study: One study showed that... Bias against traditional therapies: Eating fish can cause mercury toxicity! To get the benefits of fish without the dangers of mercury, try our high-potency omega-3 fish oil capsules! Claims that sound too good to be true: Burn fat by eating more food and doing no exercise!
The Dietary Reference Intakes (DRIs) are a set of nutrient recommendations that encompass a number of different terms. Drag the nutrient recommendation and explanation to its corresponding DRI term.
RDA: Nonpregnant females aged 14 to 18 years of age are advised to have 60 mg of vitamin C per day. This amount meets the vitamin C needs for 97% of this age and sex. AI: All adult men and women are advised to consume 25 to 35 micrograms of chromium per day, respectively. There is not enough research to make a more definitive recommendation, but this amount appears to maintain nutritional health. EER: The average energy intake for male aged 9 to 13 years of age is estimated to be 2279 kcal per day. UL: Adults are advised to limit intake of synthetic folate to 1000 micrograms per day out of concern that higher amounts could mask symptoms of vitamin B-12 deficiency. DV: One piece of whole wheat bread provides 3 grams of dietary fiber. This is approximately 11% of the amount of daily fiber needed by a healthy adult.
The Mediterranean Diet Pyramid summarizes dietary patterns from parts of the Mediterranean region where people enjoy long lives with low rates of chronic diseases. Which of the following are recommendations of the Mediterranean Diet Pyramid? Click to select all that apply.
Red wine may be enjoyed in moderation with meals. Herbs and spiced are part of every meal. Meals are enjoyed with others. Moderate portions of poultry and eggs may be included a few times per week.
The Food and Drug Administration has legal oversight over most food products and permits some health claims on food labels. The claims that are allowed at this time describe links between a few dietary practices and health outcomes. Drag the dietary practice to its appropriate FDA-permissible health claim.
Reduced risk of neural tube defects: Diet adequate in synthetic form of folate Reduced risk of hypertension and stoke: Diet low in sodium and high in potassium reduced risk of cardiovascular disease: Fatty acids from oils present in fish Reduced risk of some types of cancer: Diet rich in fiber
Click to select dietary strategies to increase the phytochemical content of your dietary pattern.
Season a bake potato with fresh chopped chives instead of salt. Add chopped apples and grapes to you chicken salad. Layer sliced zucchini and mushrooms into your lasagna. Incorporate one or two vegetarian dinners into your weekly menu.
Click and drag to classify each food by its energy density.
Very low or low energy density: tomatoes, apple, fat-free milk Medium or high energy density: peanut butter, potato chips, olive oil
Click and drag the description to the term.
anthropometric: measurements of body weight, height (length), circumferences, and thicknesses biochemical: measurements of nutrients and their byproducts in the blood, urine, or feces clinical: examination of physical appearance of skin, hair, eyes, and tongue; assessment of physical abilities dietary: estimation of typical food choices to evaluate adequacy of nutrient intake environmental: collection of data about the living conditions, education, and ability of a person to obtain healthy foods