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Click to select dietary strategies to increase the phytochemical content of your dietary pattern.

1. Add chopped apples and grapes to your chicken salad 2. Incorporate one or two vegetarian dinners in your weekly menu 3. Season a baked potato with fresh copped chives instead of salt 4. Layer sliced zucchini and mushrooms into your lasagna

Which of the following beverage choices is lowest in calories?

20-ounce bottle of diet cola (e.g., Coca-Cola® Zero Sugar) containing aspartame

The peeling, processing, and freeze/thaw cycle of frozen carrots destroys about ______ of their antioxidant value.

50%

Which of the following beverages supplies the most vitamins and minerals compared to its calorie content?

8-ounce carton of low-fat (1%) chocolate milk

UL

Adults are advised to limit intake of synthetic folate to 1000 mg per day out of concern that higher amounts could mask symptoms of vitamin B-12 deficiency

AI

All adult men and women are advised to consume 25 or 35 mg of chromium, per day. There is not enough research to make a more definitive recommendation, but this amount appears to maintain nutritional heath.

Which of the following is the most nutrient-dense choice for a snack item to tame a growling stomach between classes?

Almonds (100 kcal) containing 0.5 grams of saturated fat, 15 milligrams of sodium, 1 gram of sugar, 4 grams of carbohydrate, 2 grams of fiber, and 4 grams protein

Although most carrots grown today in the United States are orange, the wild ancestor of carrots was purple. Which phytochemical pigment gives fruits and vegetables a purple color?

Anthocyanins

First, let us calculate the energy density of the bars. Which bar has the highest energy density?

Candy bar

Low nutrient density

Cola, cookies, maple syrup

Dietary choices affect health outcomes. Click and drag to show which health outcome is associated with each of the following dietary choices.

Diet high in saturated fat = heart attack Insufficient calcium intake = osteoporosis Excessive calorie intake = obesity Excessive vitamin A intake during pregnancy = birth defects

Since calcium is listed on both of the food labels, let's compare the nutrient density for calcium for these bars. Which bar has the highest nutrient density for calcium?

Energy bar

Which bar has the highest nutrient density for iron?

Energy bar

Which bar would you choose for fuel before the 5K?

Energy bar

Dietary supplements such as vitamin D and calcium can replace a healthy diet if someone finds it difficult to follow the Dietary Guidelines for Americans.

False

Those shopping at higher-cost supermarkets had lower-quality diets as compared with those shopping at lower-cost supermarkets.

False

High nutrient density

Fat-free milk Orange Black beans

The ______ is a measure of diet quality that assesses concordance with the U.S. Dietary Guidelines for Americans. This score is based on a 100-point scoring system with a higher score indicating a better diet quality.

Healthy Eating Index

Which of the following is true about MyPlate?

It shapes the key recommendations of the Dietary Guidelines into an applicable visual.

RDA

Nonpregnant females aged 14-18 years of age are advised to have 60mg of vitamin C per day. This amount meets the vitamin C needs for 97% of this age and sex

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

Medium or high energy density

Peanut butter, potato chips, olive oil

Which of the following foods has the highest energy density?

Peanuts

What are the major sources of added sugars in the typical American diet?

Soda pop, energy drinks, and sports drinks

EER

The average caloric intake for a male aged 9-13 is estimated to be 2279 calories per day.

Very low or low energy density

Tomatoes, apple and fat-free milk

Carrots and beets are more nutritious when cooked.

True

Studies show that liquid calories do not promote satiety in the same way as food calories do.

True

The main conclusion of this study documented that an attitude of healthy eating was a key predictor of overall diet quality.

True

Energy density is best defined as

a comparison of the calorie content of an individual food or total diet to the weight of the food or total diet

Malnutrition can occur in people old or young, rich or poor. Malnutrition is characterized by being

either overnourished or undernourished.

In this study, higher dietary energy density was associated with

higher macronutrient intakes.

The selection of high-quality dietary patterns is primarily influenced by

knowledge, attitudes, and the economics of food-choice behavior.

For each supermarket type, positive attitudes toward healthy eating were significantly associated with ______ energy density and ______ servings of fruits and vegetables.

lower; higher

The Dietary Guidelines for Americans emphasize

maintaining a healthy body weight.

Which of the following snack combinations is your best choice for a quick, nutrient-dense boost of energy?

½ pint (8 fluid ounces) of low-fat (1%) chocolate milk and a 1.5-ounce pouch of almonds