NUTR 315 Chapter 2: Tools of a Healthy Diet

Match the serving size to the appropriate food group: 1 oz: 1 cup: 1 tsp:

1 oz: proteins; grains 1 cup: vegetables/fruits 1 tsp: oils

Rank the steps of calculating the nutrient density of a food

1. Divide the amount of a nutrient in a serving by the RDA 2. Divide the calories in a serving of the food by the EER 3. Compare the values and see if the food provides a greater contribution to your nutrient need than your calorie need

Match the nutrient to its source: 1. Grain 2. Fruit 3. Dairy

1. Iron 2. Vitamin C 3. Calcium

On nutrition facts labels, the %DV is usually calculated based on both a ___ and a ___ calorie diet

2000, 2500

The Adequate Intakes should cover the needs of more than ___% of the individuals in a specific life-stage group

97-98

For each macronutrient the ___ provide a range of intake associated with good health and a reduced risk of chronic diseases while providing for recommended intakes of essential nutrients

ADMRs (Acceptable macronutrient distribution ranges)

What familiar item does MyPlate encourage people to use in order to estimate a 1 cup serving size?

Baseball

For optimal health, people should aim to keep their intake of which nutrients below 100%DV?

Cholesterol, total fat, sodium, saturated fat

What are some thing that people can do to balance calories and manage weight?

Control total calorie intake; Balance energy input and output; Exercise regularly

What are some examples of empty-calorie foods?

Cookies, bacon, ice cream

Fat-free milk, low-fat cheeses and yogurt, and part skim cheeses are all good sources of which of the MyPlate food groups?

Dairy

___ calorie foods are ones that are high in solid fats and/or added sugar. They provide calories, but few to no nutrients. Some examples are cookies, cakes, sodas, pizza, and candy.

Empty

Which nutrients should people strive to reach 100%DV?

Fiber, Vitamin A, Vitamin C, Iron, Calcium

When is it okay for foods to have health claims?

If there is significant agreement that they are true

What are some examples of very low and low energy density foods?

Salsa, plain baked potato, oatmeal

Identify all of the best food changes that promote increased health

Substitute whole-wheat bread for white bread, three-bean salad for potato salad, and pretzels for chips

What statement about DRIs is true?

They only apply to healthy people

What are some goals of the Dietary Guidelines?

To reduce obesity; guide government nutrition programs; aid in food labeling

Match the percent DRVs to their energy-providing nutrients. A category may have more than one answer

30%: Fat 10%: Protein; Saturated fat 60%: Carbohydrates 11.5g: Fiber

The latest recommendations from the Food and Nutrition Board are called ___ ___ ___ and they include 5 sets of standards

Dietary Reference Intakes

The ___ ___ ___ are daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage

Estimated Average Requirements

___ energy density foods contribute to a quicker feeling of fullness, while ___ energy density foods need to be eaten in larger amounts to feel full.

Low, high

What are some changes being made to restaurant menus in order to provide increased consumer awareness?

Menus contain the nutrition information for each food; Restaurants post displays in their stores to notify consumers of nutrition information; Many restaurants post nutrition information for their menu items online

___ depicts the key elements of a healthy diet. It emphasizes the fruit, vegetable, grain, protein, and dairy food groups. The goal is to remind consumers to think about building a healthy plate at meal times and to learn more about healthy eating

MyPlate

What are some qualities of a typical North American diet?

Not enough fruits and vegetables are consumed; too high in calories; too high in sugar and salt

Total calories, calories from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, protein, calcium, and iron are just some of the components that are included on most ___ ___ panels

Nutrition Facts

For what 4 groups have Daily Values been set?

Pregnant or lactating women, toddlers, infants, people over 4 years of age

Beans, skinless chicken, eggs, and seafood are all good sources of which MyPlate food group?

Protein

A person's risk for developing a nutrient deficiency increases when their intake of a nutrient drops below their ___ for that nutrient

RDA

The daily nutrient intake amounts sufficient to meet the needs of nearly all individuals in a life stage is called ___.

Recommended Dietary Allowances

Which statement about healthy foods is true?

They are a cost-effective option

___ Upper Intake ___, or Upper Levels, are the maximum daily intake amounts of nutrients that are not likely to cause adverse health effects in almost all individuals in a life stage group

Tolerable, Levels

The ___ ___ are based on 2 sets of dietary standards: Reference Daily Intakes and Daily Reference Values

daily values

Foods, like cookies and chips, that are not nutrient dense are often called ___-___ foods because they tend to be high in sugar and/or fat but provide few other nutrients

empty-calorie

A smoothie, melon salad, and 100% grape juice would all be good sources of ___ based on the MyPlate guidelines

fruit

It is important to keep ___ size under control so that you can eat a balanced and varied diet without consuming more calories, fat, cholesterol, sugar, and sodium than you need

portion