2 = achieving a healthy diet

Question 1

key factors that make up a healthy diet

Answer 1

adequacy
balanced
moderation
calorie control
variety

Question 2

A healthful diet is ___ in providing proper amounts of nutrient-dense foods, is ____ in relation to food types so that one nutrient is not consumed at the expense of another, practices ___ by supplying food energy to match
energy output, is ___ in unwanted
constituents, and draws from a ___ of nutritious foods

Answer 2

adequate
balanced
calorie control
moderate
variety

Question 3

recommendation levels for specific
nutrients and consist of a number of
different types of recommendations

Answer 3

dietary reference intakes

Question 4

is an umbrella term for four reference
values

Answer 4

Dietary Reference Intakes (DRI)

Question 5

four reference
values

Answer 5

estimated average requirements
recommended dietary allowance
adequate intakes
tolerable upper level intake

Question 6

determined by a
committee of nutrition experts who review the
scientific literature to determine a value that
meets the requirements of 50% of people in
their target group within a given life stage and
for a particular sex.

Answer 6

Estimated Average Requirements (EAR)

Question 7

a specific bodily function is
chosen as the criterion on which to base the

Answer 7

EAR

Question 8

Once the EAR of a nutrient has been
established, the _____ can be mathematically
determined.

Answer 8

RDA recommended daily intake

Question 9

set to meet the needs of the
vast majority (97 to 98%) of the target healthy
population.

Answer 9

RDA values

Question 10

created for nutrients when there is
insufficient consistent scientific evidence to
set an EAR for the entire population

Answer 10

adequate intake

Question 11

can be used as nutrient intake goals for a given nutrient.

Answer 11

adequate intake

Question 12

established to help distinguish healthful and
harmful nutrient intakes

Answer 12

tolerable upper intake levels

Question 13

Developed in part as a response to the
growing usage of dietary supplements

Answer 13

tolerable upper intake level

Question 14

ULs indicate the highest level of continuous
intake of a particular nutrient that may be
taken without causing health problems

Answer 14

tolerable upper intake levels

Question 15

calculated range of how much
energy from carbohydrates, fats, and protein is recommended for a healthy diet

Answer 15

acceptable macronutrient distribution ranges

Question 16

value % of calorie in:

fat
carbohydrate
protein
polyunsatured fatty acids
linolenic acid

Answer 16

fat - 20-35
c -45 - 65
protein 10 - 35
pfa - 5 - 10
la 0.6 - 1.2

Question 17

Labeling is a means of providing adequate and
accurate information about the pre-packaged
food product

Answer 17

food label

Question 18

purpose of food labels:

Answer 18

to keep track on what we eat

to compare nutrient

to choose the best food product

to get the best balance for you dietary needs

Question 19

food labels must b:

Answer 19

correct, legible, not misleading, accurate

Question 20

Nearly all multiple-ingredients foods that are
prepackaged should be labeled

Question 21

Used to compare the key nutrient contents
of the food that is bought

Answer 21

nutrition information panel

Question 22

Mandatory Components of the NIP

___ defined by the Food and
Drug Administration

Portion sizes generally consumed

Answer 22

standard serving size

Question 23

Mandatory Components of the NIP
___ standard levels of dietary intake
of nutrients Based on scientific consensus recommendations

Answer 23

daily values

Question 24

Mandatory Components of the

claimed nutrient or ingredient naturally contained in the food

must be truthful

Answer 24

nutrient claims

Question 25

low calorie
extra more
fat free
free
high

Answer 25

40 cal or lower
at least 10% more of the DV
< 0.5 g of fat
no amounts of sugar, sodium fat
20% or more of the DV

Question 26

good source means

Answer 26

10 - 19% of the DV of a particular nutrient

Question 27

upon the approval of the FDA
based on FDA’s model claim

Answer 27

health claim

Question 28

Approved Nutrition Claims for Disease
Prevention

1. calcium and ___
2. fats and ___
   3/ saturated fat and and cholesterol and ___
3. fruits and veggies and ___
4. sodium and ___

Answer 28

osteoporosis
heart disease
heart disease and cancer
hypertension

Question 29

increasing vitamin and mineral content of food

replaces the vitamins and minerals lost in
the food processing

Any food product can be fortified w/ vitamins and
minerals

Answer 29

enriched or fortified food

Question 30

Any substances added to food that became part of
the food or affect the characteristic of the food

Used to make processed foods easier to use or
ensuring food is preserved safely

Some are naturally derived, others are from synthetic
sources

Should be listed by their functional name or chemical
name

Answer 30

food additives

Question 31

rules in mandatory components of NIP

Answer 31

1. ingredients must be listed in order of their contribution
2. must contain the % of the ingredient label
3. name should be specific (ex. caramel color)
4. food additives or other
   ingredients to which some people are allergic must
   be listed on the label.

Question 32

food that retain no radioactive particles, used to kill bacteria

Answer 32

irradiated food

Question 33

4 ways to label organic food

Answer 33

1. 100% organic
2. “organic” - at least 95% organic
3. made w/ organic ingredients - at least 70% organic
4. some organic ingredients - less than 70% organic

Question 34

rules for qualifying foods as organic

1. plants
2. animals

Answer 34

1. must be grown in solils and not treated with synthetic fertilizers and herbicides for at least 3 years cannot be genetically modified
2. cannot be raised in “factory-like” confinement. cannot give antibiotics or hormones to prevent disease or promote growth

Question 35

recommended ranges of daily servings for each food group

Answer 35

the food pyramid

Question 36

how many serving per day in grains

Answer 36

5-8 servings a day

Question 37

how many serving per day in vegetables

Answer 37

3 servings a day

Question 38

how many serving per day in fruits

Answer 38

2-3 serving a day

Question 39

how many serving per day in oils

Answer 39

fats and oils: 6-8 teaspoon
sugar/sweets: 5-8 teaspoons a day

Question 40

how many serving per day in milk and milk products

Answer 40

1 glass of milk a day

Question 41

how many serving per day in meat, poultry, seafood, beans and nuts

Answer 41

1 egg a day
3-4 serving a day