Unit 3 Making more nutritious choices

Match the mineral with the megadose side effect Iron Calcium Selenium

- Cause nausea, vomiting, constipation - increase the risk of kidney stones - cause gastrointestinal upsets, hair loss, fatigue

Match the food with the food group with which it belongs. Grain Meat and meat subs Dairy Fats and Oils

- Popcorn - Lentils - Frozen yogurt - Olives

According to MyPlate, which of the following is equivalent to a standard serving in the protein foods group?

1 egg 1/4 cup regular tofu

In the protein group, the standard serving size is equivalent to?

1/4 cup cooked dry beans, 1 egg and 1 ounce of meat.

Which of the following is considered a megadose?

10 times the recommendation.

Match the macronutrient with its AMDR. Carbohydrate Protein Fat

: 45 - 65% : 10 - 35% : 20 - 35%

Which vitamins are required to be placed on the Nutrition Facts panel?

A & C

The Tolerable Upper Intake Level is the highest average amount of a nutrient?

Above which toxicity effects are likely and is unlikely to cause harm in almost all people.

What is the basic premise of the Dietary Guidelines for Americans?

All nutrient needs should be met through (consumption of foods) to provide an array of nutrients and non-nutrients that may benefit health.

Which of the following dietary guides were inspired by the Food Guide Pyramid?

Asian Diet Pyramid and Mediterranean Food Guide

Which of the following foods are included in the fruit group?

Canned peaches, kiwi and grapes.

Which of the following are benefits to consuming plant sources of protein?

Decreased vascular disease risk and decreased heart disease risk.

Foods such as chips, baked goods, and sodas have a high amount of

Empty calories

Addition of iron, thiamin, riboflavin, niacin, and folic acid back into cereal grain products is known as?

Enrichment

The is the amount of the nutrient that should meet the needs of 50% of the healthy people who are in a particular life stage/gender group.

Estimated Average Requirement (EAR)

The abbreviation for the US federal agency that has legal oversight over food and drug products is?

FDA

The vegetable group is high in which of the following?

Fiber, micronutrients and phytochemicals.

Because the Estimated Average Requirement ONLY meets the need of 50% of the population, which of the following situations would be appropriate uses for EAR?

For scientists to set nutrient recommendations.

The addition of any nutrient to foods is known as?

Fortification

When selecting foods from the fruit group choose more:

Frozen fruits and fresh fruits since whole fruits contain more fiber.

The statement "fiber may lower cholesterol" on a box of Cheerios is an example of a?

Health claim

Which of the following factors are considered when calculating EER?

Height, age, gender, and physical activity.

Which of the following are types of foods included in the empty calorie allowance?

Ice cream, pizza and soda.

The Adequate Intake standard is formulated:

If insufficient data exist for setting RDA and being based on the amount of intake assumed to be adequate for a specific life stage.

Which of the following areas is NOT a primary storage site for vitamins?

Kidneys

What info should be listed on a Nutrition Facts panel?

List of ingredients, servings per container, and saturated fat.

Which [non-meat] food sources are also classified in the protein group?

Navy beans and nuts.

Reduced-fat Ranch dressing is an example of a

Nutrient content claim

Increase physical activity and reduce time spent in behaviors in order to balance calories to manage weight.

Sedentary

Which of the following is NOT required on the Supplement Facts label?

Structure-function claim

A describes the role a nutrient or dietary supplement plays in maintaining a structure, such as bone or promoting a normal function, such as digestion.

Sturcture/function claim

A produce farmer is interested in growing organic crops. Based on regulations, what would the farmer have to avoid?

Synthetic fertilizer, ionizing radiation, and genetic improvements.

What is the maximum chronic daily intake level of a nutrient that is unlike to cause adverse health effects in almost all people in a specific life stage?

Tolerable upper intake level

True or False: Nuts, olives, and avocados have high fat contents.

True

True or False: The Estimated Energy Requirement is based on the needs of healthy individuals.

True

In the vegetable group, cups of raw uncooked leafy greens is equivalent to one standard serving.

Two

Which of the following best describes Dietary Reference Intakes

Umbrella term for values nutrient recommendations set by the Food and Nutrition Board (The nutrient recommendations include Recommended Dietary Allowances, Adequate Intakes, Estimated Energy Requirements, and Tolerable Upper Intake Levels. )

Ingredients are listed on the Nutrition Facts label in descending order by?

Weight

Fiber is found in diets that are rich in _________ grains, rather than refined grains.

Whole

The dietary guidelines recommend that the grains you choose are made with?

Whole grains

When choosing dairy products, the recommendation is to choose dairy products that are .

Low fat or fat free.

Match the vitamin with the megadose side effect: Niacin Vitamin B6 Vitamin C Vitamin A Vitamin D

- Painful facial flushing and liver damage - Cause nausea, heartburn, and severe nerve damage - Cause intestinal upset and diarrhea - Cause birth defects and be deadly - Weakness, confusion, disorientation, heart rhythm irregularities, kidney damage.

Match the food with the food group with which it belongs. Dairy Meat and meat subs Grains Vegetables

- Yogurt - Legumes - Rice pilaf - V8 juice

Why is it critical to consume a variety of fruits on daily basis?

Fruits may contain varying amounts of the same nutrients and certain fruits contain different amounts of micronutrients.

Which of the following (food groups) are addressed by the MyPlate?

Grains, dairy, protein, vegetables, and fruits.

Which of the following are true facts about the percentages of Daily Values when applied to the Nutrition Facts food label?

The 2000-kcalorie diet allows easy comparison among similar foods. They are based on a 2000-kcalorie diet. People requiring more or less than 2000 k-calories must make the necessary adjustment.

Identify the basic goals of the Dietary Guidelines for Americans

Reduce the risk of chronic health conditions such as obesity, hypertension, and cardiovascular disease, to promote adequate nutritional status and to reduce risk of chronic diseases such as diabetes and cardiovascular disease.