NUTR 223 (UNR) NC Connect: Mediterranean diet

Wine is an optional addition to meals in the Mediterranean diet. Christian's 1-day menu included one alcoholic drink (5 fluid ounces of of red wine). On the Spreadsheet Report, find the column for Calories (Cals). If that glass of wine had not been not included, approximately how much energy would have been provided by this 1-day menu? 1400 kcal 1420 kcal 1500 kcal 1510 kcal

1400 kcal

The base of the Mediterranean Diet Pyramid encourages those following the dietary pattern to "be physically active and enjoy meals with others." Christian's current activity level is "low active" and his BMI is in the overweight range. If he were to increase physical activity and reduce his energy intake, he could lower his weight into the healthy (normal) BMI range. At minimum, how much weight would Christian need to lose to achieve a healthy (normal) BMI? 10 pounds 25 pounds 40 pounds 55 pounds

25 pounds

In recent years, the Mediterranean diet has attracted attention as a result of lower rates of chronic diseases (including cardiovascular disease) seen in people following this dietary pattern. The Mediterranean diet is higher in fat than many other diet plans, allowing for as much as 35% of total calories from fat. Examine the Source of Calories section of the Macronutrient Distribution Report. Approximately what percent of calories were from total fat in Christian's 1-day menu? 15% of calories from fat 25% of calories from fat 35% of calories from fat 45% of calories from fat

35% of calories from fat

The Mediterranean diet is based on traditional dietary practices of Greece, southern Italy, and the island of Crete. Plant-based foods—fruits, vegetables, grains, beans, peas, lentils, nuts, seeds, herbs, and spices—form the foundation of this dietary pattern. Examine the Source of Calories section of the Macronutrient Distribution Report. Approximately what percent of the calories in Christian's 1-day Mediterranean diet comes from carbohydrates? 35% of calories from carbohydrates 45% of calories from carbohydrates 55% of calories from carbohydrates 65% of calories from carbohydrates

45% of calories from carbohydrates

The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of total calories. Examine the Source of Calories section of the Macronutrient Distribution Report. What percent of calories in this 1-day menu came from saturated fat? 6% 9% 18% 34%

6%

Main dishes in the Mediterranean diet often include seafood, poultry, or plant sources of protein, but red meat is rarely consumed. Examine the Source of Calories section of the Macronutrient Distribution Report. Approximately how many grams of protein are in this 1-day Mediterranean diet menu? 15 grams of protein 65 grams of protein 170 grams of protein 250 grams of protein

65 grams of protein

Moderate alcohol intake is compatible with the Mediterranean diet and lifestyle; however, excess alcohol intake can lead to unwanted weight gain and increase the risk of other types of chronic disease. The 5 fluid ounces of red wine in this 1-day menu contained 15.6 grams of alcohol. Approximately how many calories are in one gram of alcohol? 2 kcal per gram 4 kcal per gram 7 kcal per gram 9 kcal per gram

7 kcal per gram

The link between a Mediterranean diet and lowered risk of cardiovascular disease is thought to be attributable to the types of fat in this dietary pattern. The unsaturated fats (polyunsaturated and monounsaturated fats) are considerably more heart healthy than saturated fats and trans fats. On your Spreadsheet Report, find the column for monounsaturated fatty acids (Fat-M). Which food item was the leading source of heart-healthy monounsaturated fat in this 1-day menu? Almonds Avocado Peanuts Olive oil

Olive oil

Monounsaturated and polyunsaturated fatty acids are considered heart-healthy fats, whereas excessive intakes of saturated fatty acids are associated with increased risk for cardiovascular disease. The Macronutrient Distribution Report includes several nutrient ratios, including the ratio of polyunsaturated to saturated fatty acids (P:S ratio). Some nutrition researchers suggest that a P:S ratio of 1:1 or higher is best for heart health. The P:S ratio of a typical American dietary pattern is 0.6:1. From the Macronutrient Distribution Report, you can see that the P:S ratio of this 1-day Mediterranean diet menu is 1.42:1. Which of the following dietary modifications would increase the P:S ratio of the typical American dietary pattern? When preparing meals, cook with coconut oil instead of butter. Choose fatty fish instead of poultry or beef as a dinner entree. Incorporate more cheese in the dietary pattern. Limit intake of nuts and seeds.

Choose fatty fish instead of poultry or beef as a dinner entree.

One reason the Mediterranean diet may be linked to lower risk for heart disease is the inclusion of food sources of omega-3 fatty acids. Omega-3 fatty acids tend to decrease inflammation, lower triglycerides, and reduce blood clotting, all of which could play a role in protecting heart health. On the Spreadsheet Report, examine the column for omega-3 fatty acids (Omega3). What was the leading source of omega-3 fatty acids in this 1-day Mediterranean diet menu? Olive oil Almonds Avocado Salmon

Salmon