Unit 3 : Making More Nutritious Choices
The fruit group includes _____. fruit drinks fruit snacks 100% fruit juice fruitcake
100% fruit juice
What are the percentages for "low" and "high" sources of nutrients on food labels
5% > Low source 20% < High Source
What are Daily Values
A more simplified version of AI's and RDA's that are rough estimates of nutritional needs
The Dietary Reference Intakes (DRIs) can be used to help people in which of the following ways? Alter food preferences Achieve optimal health Prevent disease Reduce the risk of nutrient deficiencies and excesses
Achieve optimal health Prevent disease Reduce the risk of nutrient deficiencies and excesses
Select factors that influence a person's nutrient requirements. Age General health status Life cycle stage Ethnic background
Age General health status Life cycle stage
Which of the following foods are part of the dairy group? Cheese Yogurt Milk Butter
Cheese Yogurt Milk
Choose foods that are included in the protein foods group. Eggs Pork Cheese Beef
Eggs Pork Beef
_____ is the process of replacing some of the nutrients that were lost during a raw food's refinement. Fortification Enhancement Enrichment Augmentation
Enrichment
Select ingredients a dietary supplement may contain. Enzymes Herbs Antibodies Minerals
Enzymes Herbs Minerals
What are the inclusions in the "total carbohydrates" portion of the food label
Fiber, added sugars, and naturally occurring sugars
Which of the following foods are included in the grains group? Flour tortillas Rice Potatoes Pasta
Flour tortillas Rice Pasta
Which nutrition tool is easiest to use for planning menus? Food guide Adequate Intake Daily Value Estimated Average Requirement
Food guide
What are dairy foods
Foods that are derived from milk that keep most-to-all of the original calcium content after processing
What is the Estimated Average Requirement
Intake that meets estimated nutrient need of 1/2 the individuals in a specific group
In the United States, which of these nutrients are added back to refined grain cereal products during enrichment? Iron Folic acid Zinc Riboflavin
Iron Folic acid Riboflavin
The dairy group contains which types of foods? Butter and cream Various grains Beef and beef products Milk and milk products
Milk and milk products
Choose the types of information that must be included on a food label. Net content's weight or volume Farm's name where raw product originated Manufacturer's name and address Product name
Net content's weight or volume Manufacturer's name and address Product name
Per the FDA, food manufacturers are required to use a special labeling format on most packaged foods, known as the _____. Nutrient Identity panel Dietary Guidelines panel Nutrition Facts panel Supplemental Nutrients panel
Nutrition Facts panel
Why are whole or cut-up fruits better than juices
The unaltered fruit contains a higher concentration of fiber
Food guides generally classify foods into major groups according to which two factors? Palatability Texture Their natural origins Key nutrients
Their natural origins Key nutrients
Which statement best summarizes the purpose of the Dietary Guidelines for Americans? To promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related, chronic health conditions To set energy and nutrient intake standards To set macronutrient intake ranges that are nutritionally adequate and may reduce risk of diet-related chronic diseases To ensure the purity, quality, strength, and composition of dietary supplements
To promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related, chronic health conditions
What are the inclusions in the "total number of fats" portion of the food label
Trans, polyunsaturated, monounsaturated, and saturated
MyPlate was developed as an interactive online dietary planning site by the _____. USDA EPA FTC FDA
USDA
What the three categories of vegetables
dark green, orange, and starchy
Ingredients are listed on food labels in _____. ascending order by weight descending order by weight descending order by calories provided ascending order by calories provided
descending order by weight
Any product (aside from tobacco) that is taken by mouth and supplements the diet by increasing total intake is known as a(n) _____. dietary supplement bioactive supplement oral additive food additive
dietary supplement
Whole-grain foods contain more _____ than refined-grain foods. fiber calcium vitamin C vitamin K
fiber
MyPlate focuses on _____ food groups. three six four five
five
The human body is designed to obtain nutrients and phytochemicals via _____. medicinal herbs foods dietary supplements bacteria
foods
The addition of any nutrient to foods is known as _____. fortification enrichment augmentation supplementation
fortification
The addition of calcium to orange juice is an example of _____. fortification enrichment supplementation enhancement
fortification
The most commonly used dietary supplements in the United States are _____. St. John's wort products ginseng supplements multivitamin/multimineral products coenzyme Q-10 supplements
multivitamin/multimineral products
Age, sex, life cycle stage, and _____ all influence a person's nutrient requirements. eye color household income physical activity level food preferences
physical activity level
The _____ group includes beef, poultry, fish, and eggs. grains animal foods dairy protein foods
protein foods
Select the items that are considered one-cup equivalents in the vegetable group. 1 medium potato (3" diameter) 1 cup cooked vegetables 1 cup raw greens 1 cup vegetable juice
1 medium potato (3" diameter) 1 cup cooked vegetables 1 cup vegetable juice
Select the foods that equate to a one-ounce equivalent in the grains group. 1 cup cooked cereal 1/2 cup cooked pasta 1 regular slice of bread 1/2 cup cooked rice
1/2 cup cooked pasta 1 regular slice of bread 1/2 cup cooked rice
Within the fruit group, which of these items are considered one-cup equivalents? 20 large strawberries 1/2 cup dried fruit 1 cup 100% fruit juice 1 cup applesauce
1/2 cup dried fruit 1 cup 100% fruit juice 1 cup applesauce
What is an example of someone who is exceeding their UL
A person who consumes over 2000mg of vitamin C in a day
What can a dietary supplement include
Amino acids, vitamins, minerals, or herbs
Select foods that are included in the fruit group. Applesauce Canned peaches Black beans Dried apricots
Applesauce Canned peaches Dried apricots
What is the Estimated Energy Requirement
Average energy needs needed to maintain energy balance and good health
What is a requirement in this context
Consuming the smallest amount of a nutrient possible to maintain a defined level of nutritional health
What is a structure claim
Describes a role that a nutrient plays in maintaining structures such as bone
The _____ are a set of general nutrition-related lifestyle recommendations intended for healthy people over two years old. Supplement Intake Guidelines Dietary Reference Intakes Dietary Guidelines Daily Values
Dietary Guidelines
_____ can be used in menu planning for groups of people and evaluating the nutritional adequacy of a population's diet. Nutrition Facts panels Dietary Reference Intakes Daily Values Health claims on food labels
Dietary Reference Intakes
Which food group includes products made from wheat? Fruit Protein foods Grains Dairy
Grains
Which of these options are food groups according to MyPlate? Oils Grains Dairy Protein foods
Grains Dairy Protein foods
What are Dietary Reference Intakes
Guidelines regarding intake for a specific nutrient
What does the DSHEA allow
Manufacturers to classify dietary supplements as a special category of food so that adequate testing was not needed or carried out
Across American adults, which of the following options are among the most popular dietary supplements that do not contain vitamins or minerals? Melatonin Green tea extract Probiotics and prebiotics Fish oil/"omega-3"
Melatonin Probiotics and prebiotics Fish oil/"omega-3"
Per the FDA, food manufacturers are required to use a special labeling format on most packaged foods, known as the _____. Nutrition Facts panel Nutrient Identity panel Dietary Guidelines panel Supplemental Nutrients panel
Nutrition Facts panel
Why might the health benefits received from phytochemicals differ when consumed from supplements versus plant foods? Plant foods do not contain adequate amounts of phytochemicals to elicit the same benefits as supplements provide Supplements provide a greater variety of phytochemicals than plant foods Plant foods naturally contain beneficial combinations of phytochemicals and nutrients that supplements do not provide Supplements are formulated to contain better proportions of phytochemicals and nutrients than those in plant foods
Plant foods naturally contain beneficial combinations of phytochemicals and nutrients that supplements do not provide
What are grains
Products that are made from wheat, rice, and oats. Such as: pasta, noodles, crackers, and tortillas
Which statement best describes the Dietary Reference Intakes (DRIs)? The DRIs are an umbrella term for various energy and nutrient standards. The DRIs classify foods and beverages into food groups. The DRIs reflect average food consumption trends and are used to determine serving sizes on food labels. The DRIs describe nutrient intake amounts sufficient to meet the needs of 97% to 98% of the population.
The DRIs are an umbrella term for various energy and nutrient standards.
What are whole grains
The entire seeds of grain that havent undergone much processing
What is the Tolerable Upper Intake Level
The maximum average amount of a nutrient that is unlikely to pose any harm to an individual
What is fortification
The process of adding nutritional value to foods that are not as nutritionally-rich
What is enrichment
The process of replacing some of the nutritional value that may have been lost during raw food refinement
What are Acceptable Macronutrient Distribution Ranges
The ranges of the macronutrients that should also supply adequate amounts of vitamins and minerals as well to prevent chronic diseases
What are adequate intakes
The recommended amount of a nutrient that should be consumed based off of currently known data.
What is a health claim on a food
The relationship between a food and its ingredients to reduce the risk of developing chronic conditions
What must dietary labels include
The term "dietary supplement" and supplement facts
Pros and cons for eating animal foods over plants options
We can digest and absorb minerals more efficiently from animal foods than from plants; however, many types of meat products contain unhealthy fats
_____ contain the entire seeds (ground, cracked, or flaked) of cereal grains such as wheat. Whole grains Refined grains Processed grains Component grains
Whole grains
What are Recommended Dietary Allowances
appropriate nutrient intakes for people within a given life-stage group (97-98%)
