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Nutrition Class > Ch 02 > Flashcards

Ch 02 Flashcards

1
Q

T/F

A healthful diet should always include vitamin supplements.

A

False

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2
Q

T/F

All foods sold in the United States must display a food label.

A

False

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3
Q

The Dietary Guidelines for Americans recommend that people who choose to drink should do so sensibly and in moderation. Moderation is defined as no more than ___ drink per day for women and no more than ___ drinks per day for men.

A

1; 2

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4
Q

An adequate diet is defined as a diet that:

A

provides enough of the energy, nutrients, and fiber needed to maintain a person’s health.

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5
Q

The Nutrition Facts panel identifies which of the following?

A

the % Daily Values of selected nutrients in a serving of the packaged food.

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6
Q

On a package of crackers, the phrase reduced fat:

A

is an example of an FDA-approved nutrient claim.

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7
Q

The USDA Food Patterns recommend that you:

A

make half your grains whole, go lean with protein, and vary your veggies

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8
Q

MyPlate does not:

A

make specific recommendations for protein food choices.

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9
Q

One way to reduce the Calorie content of a restaurant meal is:

A

to order an appetizer instead of an entrée.

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10
Q

T/F

A food label must include a list of ingredients in descending order by weight.

A

True

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11
Q

T/F

Structure–function claims on food labels must be approved by the FDA.

A

False

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12
Q

T/F

The USDA Food Patterns classify beans, peas, and lentils in both the vegetables group and the protein foods group.

A

True

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13
Q

T/F

The USDA has written a standardized definition for a serving size for most foods.

A

False

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14
Q

T/F

One strategy for eating out more healthfully would be to order pasta with a cheese sauce instead of a tomato sauce.

A

False

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15
Q

About ___ of Americans eat out at least once a week.

A

two-thirds

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16
Q

The Nutrition Facts Panel on a food label contains:

A

Serving size
Servings per package
Total Calories and Calories of fat per serving
Macronutrients, vitamins, and minerals
% Daily Values

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17
Q

The ___ regulates nutrient and health claims found on food labels

A

FDA

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18
Q

A healthful diet provides a proper combination of energy and ____.

A) flavors
B) nutrients
C) variety
D) texture

A

B) nutrients

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19
Q

Deficient intake of key nutrients generally _____.

A) occurs gradually over time
B) is experienced primarily by vegetarians
C) is mainly found in developing countries
D) is life-threatening

A

A) occurs gradually over time

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20
Q

“Moderation” means _____.

A) eating not too much and not too little
B) providing the proper portions of nutrients
C) consuming a specified amount of macronutrients
D) regularly eating a variety of foods from the different food groups

A

A) eating not too much and not too little

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21
Q

“Variety” means _____.

A) consuming enough calories to maintain a healthy weight
B) regularly eating many different foods from the different food groups
C) not eating too much or too little
D) consuming combinations of foods with different nutrient proportions

A

B) regularly eating many different foods from the different food groups

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22
Q

A diet that is “balanced” _____.

A) is equal parts macro- and micro-nutrients
B) is designed mainly for weight management
C) promotes eating reasonable quantities of all foods
D) combines foods providing the proper proportions of nutrients

A

D) combines foods providing the proper proportions of nutrients

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23
Q

The ____ is the agency that regulates food labels.

A) Centers for Disease Control and Prevention (CDC)
B) U.S. Department of Agriculture (USDA)
C) Food and Drug Administration (FDA)
D) U.S. Congress

A

C) Food and Drug Administration (FDA)

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24
Q

The components on food labels must include _____.

A) approximate content of the package
B) a list of ingredients
C) calories from carbohydrates
D) suggested serving size

A

B) a list of ingredients

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25
Q

The Nutrition Facts Panel can be used to _____.

A) compare one food to another
B) maintain a food budget
C) identify the antioxidant content
D) determine the freshness of the food

A

A) compare one food to another

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26
Q

The percent daily value (%DV) is ____.

A) a standard for food consumption
B) part of required food labeling content
C) based on a 1000-Calorie diet
D) a nutrient claim

A

B) part of required food labeling content

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27
Q

A food label is required for ____.

A) meats
B) structure-function claims
C) produce
D) nutrient claims

A

D) nutrient claims

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28
Q

MyPlate was created to accompany _____.

A) the Mediterranean Diet Pyramid
B) the USDA Food Patterns
C) FDA food labels
D) the Nutrition Facts Panel

A

B) the USDA Food Patterns

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29
Q

MyPlate is _____.

A) an interactive personalized guide you access on the Internet
B) based on the Behavioral Risk Factor Surveillance System (BRFSS)
C) used to treat chronic diseases
D) a tool for tracking public health developments

A

A) an interactive personalized guide you access on the Internet

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30
Q

The sections within MyPlate correspond to _____.

A) the macro- and micro-nutrients
B) the four characteristics of a healthful diet
C) food groups in the USDA Food patterns
D) the five components on food labels

A

C) food groups in the USDA Food patterns

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31
Q

MyPlate was released in _____.

A) 2008
B) 2011
C) 1999
D) 2010

A

B) 2011

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32
Q

Empty Calories ____.

A) are those which provide few or no nutrients
B) come only from high-sugar food
C) are those which you can eat freely
D) mainly affect dieters trying to lose weight

A

A) are those which provide few or no nutrients

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33
Q

The Dietary Guidelines for Americans do not include _____.

A) consuming most of your food early in the day
B) balancing Calories to manage weight
C) consuming less sodium
D) consuming more beans and peas

A

A) consuming most of your food early in the day

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34
Q

A healthful strategy for eating out is to _____.

A) dine at all-you-can-eat or buffet-style restaurants
B) eat out more often
C) share an entrée with a friend
D) eat only salads

A

C) share an entrée with a friend

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35
Q

A major criticism of the former MyPyramid guidelines was that ____.

A) portion sizes were unrealistically small
B) it didn’t address empty Calories
C) it over-emphasized physical activity
D) it was too color-coded

A

A) portion sizes were unrealistically small

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36
Q

Nutrient density refers to foods that _____.

A) are high in Caloric content
B) provide a relatively high amount of nutrients per amount of energy (Calories)
C) provide essential nutrients with each serving
D) are found mainly in health food stores

A

B) provide a relatively high amount of nutrients per amount of energy (Calories)

37
Q

Food guidelines are sometimes challenging because _____.

A) serving size information can be confusing
B) nutrient needs can be met with any food from the same group
C) low-fat and high-fat foods are easily distinguished
D) recommended number of servings will provide all nutrient needs

A

A) serving size information can be confusing

38
Q

A person who must avoid dairy products may consume alternate calcium-rich foods, such as ____.

A) deep yellow or orange vegetables
B) whole grains
C) lean proteins, such as chicken
D) fortified juices, soy, and rice beverages

A

D) fortified juices, soy, and rice beverages

39
Q

Which of the following would be a meat alternative?

A) deep-green vegetables
B) sweet potato
C) yogurt
D) soybeans

A

D) soybeans

40
Q

Foods rich in fiber include ____.

A) meats
B) milk
C) fats
D) vegetables

A

D) vegetables

41
Q

Whole grains are a good source of _____.

A) calcium
B) zinc
C) fiber
D) calories

A

C) fiber

42
Q

Eating more fruit should not include increasing your consumption of ____.

A) fresh fruits
B) frozen fruits
C) dried fruits
D) fruit juices

A

D) fruit juices

43
Q

The primary USDA Food Patterns guideline for proteins is to _____.

A) vary your protein sources
B) eat proteins with complementary foods
C) “go lean”
D) always include a beverage

A

C) “go lean”

44
Q

The RDA values were first published in:

A) 1941.
B) 1985.
C) 1900.
D) 1897.

A

A) 1941.

45
Q

The net contents of a package must be reported by weight only.

True
False

A

False

46
Q

The four characteristics of a healthful diet are adequacy, balance, moderation, and:

A) color.
B) variety.
C) value.
D) Calories.

A

B) variety.

47
Q

Since 1990, food labels have been required on all fresh meat and poultry.

True
False

A

False

48
Q

Including fiber in your diet is beneficial to your GI tract, but consuming excess amounts of fiber can result in the loss of nutrients. This statement is an example of which of the factors to consider in planning diets?

A) Calorie control
B) variety
C) adequacy
D) moderation

A

D) moderation

49
Q

Excessive alcohol intake increases:

A) nervous system stimulation.
B) reflex time.
C) the risk of kidney disease.
D) risk for serious health and social problems.

A

D) risk for serious health and social problems.

50
Q

You are reading a food label which indicates that the product contains 22% of the DV of calcium, 2% of the DV of Vitamin C and 30% of the DV from fat. Based on this information which of the following statements is correct?

A) This product is low in calcium.
B) This product is high in vitamin C.
C) This product is low in fat.
D) This product is high in calcium.

A

D) This product is high in calcium.

51
Q

Which of the following is NOT required on food labels?

A) a health claim
B) the ingredient list
C) the name and address of the vendor
D) the net contents of package

A

A) a health claim

52
Q

Convenience is one of the components of a healthful diet.

A) True
B) False

A

B) False

53
Q

What are the two types of claims that food companies can put on food labels regulated by the FDA?

A) nutrient and health claims
B) growth and energy claims
C) health and beauty claims
D) energy and nutrient claims

A

A) nutrient and health claims

54
Q

The Dietary Guidelines offer several flexible templates to follow to build a healthy eating pattern, including the USDA Food Patterns and:

A) the DRIs.
B) the Mediterranean Diet Pyramid.
C) a weight-loss diet plan.
D) specific activity recommendations.

A

B) the Mediterranean Diet Pyramid.

55
Q

The Dietary Guidelines for Americans focus on ____ main ideas.

A) five
B) six
C) four
D) two

A

C) four

56
Q

Eating the proper proportion of foods is referred to as:

A) moderation.
B) variety.
C) balance.
D) restriction.

A

C) balance.

57
Q

MyPlate is the visual representation of _____.

A) the ideal diet for everyone
B) the USDA Food Patterns
C) the previous MyPyramid graphic
D) the Dietary Guidelines for Americans

A

B) the USDA Food Patterns

58
Q

Foods are placed into the various groups of MyPlate based upon ______.

A) kilocalorie content
B) carbohydrate content
C) nutrient content
D) fat content

A

C) nutrient content

59
Q

What impact does the added sugar and solid fat (in a donut) have on the grouping of a food on into the MyPlate?

A) The food would not count toward any food group. It is just considered “extra” food.
B) The food would not count toward any food groups. It would only counts toward empty kilocalories.
C) The food would be assigned to a group called “Added Sugars and Solid Fats.”
D) The food would be grouped on MyPlate based on key nutrients content in it. The kilocalories from added sugar and solid fat would count toward empty kilocalories.

A

D) The food would be grouped on MyPlate based on key nutrients content in it. The kilocalories from added sugar and solid fat would count toward empty kilocalories.

60
Q

To which of the MyPlate food groups would cheese belong?

A) cheese
B) dairy
C) protein foods
D) oils

A

B) dairy

61
Q

To which of the MyPlate food groups would peanut butter belong?

A) vegetables
B) fruits
C) dairy
D) protein foods

A

D) protein foods

62
Q

Which of the MyPlate food groups provides a significant amount of vitamin C?

A) fruits
B) grains
C) protein foods
D) dairy

A

A) fruits

63
Q

Which of the following MyPlate food groups would provide a significant amount of vitamin A?

A) dairy
B) grains
C) protein foods
D) oil

A

A) dairy

64
Q

In the current Dietary Guidelines for Americans, the foods/food components of concern include fats, sugars, alcohol, and:

A) sodium.
B) diet soda.
C) cigarettes.
D) carbohydrates.

A

A) sodium.

65
Q

Eve is a stay-at-home mom who generally prepares most of the meals for her household. Even though she always prepares meals that offer enough Calories and nutrients for her family of four, she often tends to make the same meals. Which characteristic of a healthy diet is Eve not incorporating into her meal planning?

A) adequacy
B) balance
C) moderation
D) variety

A

D) variety

66
Q

The Nutrition Facts Panel on a box of crackers indicates that one serving provides 140 Calories, with 55 Calories coming from fat. What is the percentage of Calories from fat in this product?

A) 39%
B) 55%
C) 85%
D) 95%

A

A) 39%

67
Q

A food with 140 mg or less of sodium per serving could make the claim of:

A) very low sodium.
B) low sodium.
C) reduced sodium.
D) light in sodium.

A

B) low sodium.

68
Q

The Dietary Guidelines for Americans recommend limiting intake of which of the following?

A) fiber
B) saturated fats
C) complex carbohydrates
D) fruits

A

B) saturated fats

69
Q

Which of the following foods is MOST likely to have the greatest nutrient density?

A) 2 cups of strawberry Lifesavers (200 kcal)
B) 1 cup of strawberry Lifesavers (100 kcal)
C) 8 fluid ounces of berry-flavored soda (100 kcal)
D) 1 cup of fresh strawberries (100 kcal)

A

D) 1 cup of fresh strawberries (100 kcal)

70
Q

Assuming each has the same number of Calories, which has the greatest nutrient density?

A) 1 medium fresh orange
B) 3/4 cup orange juice
C) 2 thin mint Girl Scout cookies
D) 1 slice of white enriched bread

A

A) 1 medium fresh orange

71
Q

Which of the following is NOT a dedicated food category contained in MyPlate?

A) meats
B) fruits
C) grains
D) dairy

A

A) meats

72
Q

The USDA Food Patterns grains group does NOT emphasize _____.

A) whole grains
B) enriched white bread
C) rice
D) pasta

A

B) enriched white bread

73
Q

Over the past 30 years, most food portion sizes have:

A) fluctuated.
B) increased.
C) remained largely the same.
D) decreased.

A

B) increased.

74
Q

For the USDA Food Patterns, the term “ounce-equivalent” refers to:

A) a serving size that is 1 ounce or its equivalent for the fruits and vegetables sections.
B) a serving size that is 1 ounce or its equivalent for the dairy foods section.
C) a serving size that is 1 ounce or its equivalent for the grains and protein foods sections.
D) a serving size that is 1 ounce or its equivalent for all food sections.

A

C) a serving size that is 1 ounce or its equivalent for the grains and protein foods sections.

75
Q

Almost ___ of American consumers report eating away from home at least once per week.

A) 50%
B) 75%
C) 60%
D) 25%

A

B) 75%

76
Q

Which disease or health concern is associated with sodium?

A) hypertension and stroke
B) neural tube defects
C) osteoporosis
D) dental caries

A

A) hypertension and stroke

77
Q

How much a serving of food contributes to your overall intake of nutrients is listed on a food label as:

A) percent daily values.
B) ounce-equivalent.
C) RDA.
D) nutrient density.

A

A) percent daily values.

78
Q

The ____ is/are a set of principles developed by two U.S. federal agencies to promote health, reduce risk for chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.

A) USDA Food Patterns
B) MyPlate interactive graphic
C) Mediterranean Diet Pyramid
D) Dietary Guidelines for Americans

A

D) Dietary Guidelines for Americans

79
Q

A sound strategy for eating out more healthfully would be to:

A) always order an appetizer so you’re fuller when the main course arrives.
B) avoid grains and carbohydrates completely.
C) avoid all-you-can-eat buffet-style restaurants.
D) drink large glasses of water before, during, and after your meal.

A

C) avoid all-you-can-eat buffet-style restaurants.

80
Q

The Dietary Guidelines recommend keeping your daily sodium intake below:

A) one teaspoon of table salt.
B) 1/2 cup of table salt.
C) two teaspoons of table salt.
D) 1/2 teaspoon of table salt.

A

A) one teaspoon of table salt.

81
Q

You should limit the empty Calories you consume to a small number that fit your needs depending on your:

A) weight, overall health, and ethnic background.
B) lifestyle, goals, and preferences.
C) age, gender, and physical activity level.
D) current weight, desired weight, and dieting history.

A

C) age, gender, and physical activity level.

82
Q

When using diet-planning tools such as the USDA Food Patterns, you should learn the definition of a serving size for the tool you’re using, and then:

A) eat as much as you’re allowed to up to the serving size limit.
B) estimate your approximate food intake for each food group through the day.
C) compare it with the serving sizes of other tools or plans.
D) measure your food intake to determine if you are meeting the guidelines.

A

D) measure your food intake to determine if you are meeting the guidelines.

83
Q

T/F

A 2,000 kcal daily intake is an appropriate Caloric goal for most Americans.

A

False

84
Q

T/F

Food labeling regulations allow manufacturers to omit the footnote of the Nutrition Facts Panel on smaller products with small labels.

A

True

85
Q

T/F

Consuming juices or milk products that are unpasteurized does not affect the potential safety of those foods.

A

False

86
Q

T/F

Within a given area, having more restaurants per person increases obesity levels.

A

True

87
Q

T/F

It is currently estimated that approximately 30% of the adult population in the U.S. is obese.

A

False

88
Q

T/F

Most restaurants, even fast-food restaurants, offer lower-fat menu items.

A

True

89
Q

T/F

Less than 7-10% of your total daily Calories should come from saturated fat.

A

True

Nutrition Class (15 decks)

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