Nutrition CH2
tempeh
(TEM-pay): a fermentedsoybean food, rich in protein and fiber.
low saturated fat
1 gram or less of saturated fat and less than 0.5 gram of trans fat per serving.
low sodium
140 milligrams or less per serving.
Free
"nutritionally trivial" and unlikely to have a physiological consequence; synonyms include without, no, and zero. A food that does not contain a nutrient naturally may make such a claim, but only as it applies to all similar foods (for example, "applesauce, a fat-free food").
Charles went to check out the salad bar, and told his friend; "I can just come here every day and have Caesar salad for lunch. I will cut down on the salad dressing" What would be the most appropriate advice to give Charles at this time?
You need a variety of vegetables every day, and from all of the subgroups every week
tofu
a curd made from soybeans, rich in protein and often fortified with calcium; used in many Asian and vegetarian dishes in place of meat.
Gluten-Free
a food that contains less than 20 parts per million of gluten from any source; synonyms include no gluten, free of gluten, or without gluten.
Healthy
a food that is low in fat, saturated fat, cholesterol, and sodium and that contains at least 10 percent of the Daily Values for vitamin D, potassium, iron, calcium, protein, or fiber.
vegetarian diet
a general term used to describe an eating pattern that excludes meat, poultry, fish, or other animalderived foods from the diet.
macrobiotic diet
a philosophical eating pattern based on mostly plant foods such as whole grains, legumes, and vegetables, with small amounts of fish, fruits, nuts, and seeds. • macro = large, great • biotic = life
kcalorie-free
fewer than 5 kcalories per serving.
Fat Free
less than 0.5 gram of fat per serving (and no added fat or oil); synonyms include zero-fat, no-fat, and nonfat.
sugar-free
less than 0.5 gram of sugar per serving.
trans fat free
less than 0.5 gram of trans fat and less than 0.5 gram of saturated fat per serving.
saturated fat-free
less than 0.5 gram saturated fat and 0.5 gram of trans fat per serving.
Lean
less than 10 grams of fat, 4.5 grams of saturated fat and trans fat combined, and 95 milligrams of cholesterol per serving and per 100 grams of meat, poultry, or seafood. For mixed dishes such as burritos and sandwiches, less than 8 grams of fat, 3.5 grams of saturated fat, and 80 milligrams of cholesterol per reference amount customarily consumed.
Cholestorol-Free
less than 2 milligrams of cholesterol per serving and 2 grams or less of saturated fat and trans fat combined per serving.
Extra Lean
less than 5 grams of fat, 2 grams of saturated fat and trans fat combined, and 95 milligrams of cholesterol per serving and per 100 grams of meat, poultry, or seafood.
sodium free (salt-free)
less than 5 milligrams of sodium per serving.
percent fat-free
may be used only if the product meets the definition of low fat or fat-free and must reflect the amount of fat in 100 grams (for example, a food that contains 2.5 grams of fat per 50 grams can claim to be "95 percent fat-free").
Charles freely admits he enjoys food—lots of food, mostly rich food, and food that isn't necessarily healthy. His lunch companion assures him that he can still enjoy food but just needs to pick foods that deliver the most nutrients for the fewest kcalories. Such foods are termed:
nutrient dense
light (or lite)
one-third fewer kcalories than the comparison food; 50 percent or less of the fat or sodium than the comparison food; any use of the term other than as defined must specify what it is referring to (for example, "light in color" or "light in texture").
meat replacements
products formulated to look and taste like meat, seafood, or poultry; usually made of textured vegetable protein.
Good Source of
the product provides between 10 and 19 percent of the Daily Value for a given nutrient per serving.
Charles realizes that he will have to estimate portion sizes if he is going to eat from the salad bar, and he is not sure what amount of fruits and vegetables he should consume. If he is on an 1800-kcalorie diet, what would be the daily recommended amount of fresh fruit?
1.5 cups
Low cholesterol
20 milligrams or less of cholesterol per serving and 2 grams or less of saturated fat and trans fat combined per serving.
High
20 percent or more of the Daily Value for a given nutrient per serving; synonyms include rich in or excellent source of.
Less cholesterol
25 percent or less cholesterol than the comparison food (reflecting a reduction of at least 20 milligrams per serving), and 2 grams or less of saturated fat and trans fat combined per serving.
Less Fat
25 percent or less fat than the comparison food.
Less saturated fat
25 percent or less of saturated fat and trans fat combined than the comparison food.
low fat
3 grams or less of fat per serving.
very low sodium
35 milligrams or less per serving.
low kcalorie
40 kcalories or less per serving.
If you ate 2.5 cups of this particular cereal, how many calories and grams of fiber would you be consuming?
475 calories, 17.5 grams fiber If you consumed 2.5 servings of this cereal, that would be 190 calories multiplied by 2.5, equaling 474 calories. Similarly, 7g fiber multiplied by 2.5 equals 17.5g.
high fiber
5 grams or more of fiber per serving. A high-fiber claim made on a food that contains more than 3 grams of fat per serving and per 100 grams of food must also declare total fat.
omnivorous diet
A diet that consists of both animals and plants.
Charles should consume 5 ounces of protein/week on his 1800-kcalorie diet. What are some of the protein foods should he be limiting in his diet?
Bacon, luncheon meat, fired meat, seafood, and poultry
organic
Contains carbon
Which of the following is NOT a member of the vegetable food group? a. Spinach b. Tomatoes c. Onions d. Soy products
D. Soy Products
Diet-planning principles and dietary guidelines are primarily meant to be used when eating out. (TRUE OR FALSE)
False
The Dietary Guidelines refrain from making recommendations about exercise because physical activity is not relevant to a person's diet. (TRUE OR FALSE)
False
What are the four vitamins and minerals that are required by law to be listed on all Nutrition Facts panels (food labels)?
Iron, Calcium, Vitamin D, Potassium
Charles's friend points out that there is a large salad bar with all sorts of food and suggests that Charles tries it. Given his history, which of the following would be the most problematic for Charles if he selects the salad bar?
Moderation
A measure of the nutrients a portion of food provides relative to the energy it provides is known as
Nutrient Density
Charles told his friend that he intends to read the food labels next time he goes to the grocery store to help him make healthy choices. His friend wants to let him know that:
Serving size information reflects the amount you typically eat and not the amount you should eat
Which item is one of the eight most common allergy-causing foods?
Soybeans
A 2000-kcalorie diet is considered about right for sedentary younger women, active older women, and sedentary older men. (TRUE OR FALSE)
True
Food labels present nutrient information based on one serving and must identify the size of a serving. (TRUE OR FALSE)
True
Legumes contribute some of the same key nutrients as meats, poultry, and seafood. (TRUE OR FALSE)
True
What diet-planning principle calls for selecting foods from each of the food groups daily and varying your choices within each food group?
Variety
Which nutrient must be included on the Nutrition Facts panel?
Vitamin D
Which vitamin is contained in vegetable oils?
Vitamin E
Which of the following types of grain product retains its original content of nutrients and fiber?
Whole-grain product
Which key nutrient is NOT found in legumes? a. Calcium b. Protein c. Iron d. Zinc
a. Calcium
Low
an amount that would allow frequent consumption of a food without exceeding the Daily Value for the nutrient. A food that is naturally low in a nutrient may make such a claim, but only as it applies to all similar foods (for example, "fresh cauliflower, a low-sodium food"); synonyms include little, few, and low source of.
vegan diet
an eating pattern that excludes all animal-derived foods (including meat, poultry, fish, eggs, and dairy products); also called pure vegetarian, strict vegetarian, or total vegetarian.
lactovegetarian diet
an eating pattern that includes milk and milk products, but excludes meat, poultry, seafood, and eggs from the diet. • lacto= milk
lacto-ovo-vegetarian diet
an eating pattern that includes milk, milk products, and eggs, but excludes meat, poultry, and seafood from the diet. • ovo = egg
More
at least 10 percent more of the Daily Value for a given nutrient than the comparison food; synonyms include added and extra.
reduced kcalorie
at least 25 percent fewer kcalories per serving than the comparison food.
Less
at least 25 percent less of a given nutrient or kcalories than the comparison food (see individual nutrients); synonyms include fewer and reduced.
A food that is labeled "fat-free" contains which of the following? a. Less than 1 gram of fat per serving b. Less than 0.5 gram of fat per serving (and no added fat) c. 3 grams or less of fat per serving d. 25 percent or less of fat than the comparison food
b. Less than 0.5 gram of fat per serving (and no added fat)
Which food would NOT need to carry a Nutrition Facts panel? a. A smoothie purchased at a restaurant franchise with only 25 locations b. A cookie purchased from a vending machine c. A box of plain coffee to be brewed at home d. A box of popcorn purchased at a movie theater
c. A box of plain coffee to be brewed at home
A label of a food that provides 15 percent of the Daily Value of a given nutrient per serving can carry which of the following claims about that nutrient? a. Adequate source of b. Excellent source of c. Healthy source of d. Good source of
d. Good source of
