Ch. 2: Developing a Healthy Eating Pattern

Question 1

What does it mean when a food is nutrient-dense?

Answer 1

It means that the food provides a large amount of a nutrient(s) relative to calories.

Question 2

Why is it important to eat foods from all of the different food groups?

Answer 2

Because the required nutrients are scattered across many foods

Question 3

What does it mean for a food to be energy dense?

Answer 3

When a food has a high calorie content compared to it’s size or weight

Question 4

List three benefits of eating plenty of fruits and vegetables.

Answer 4

Less risk of premature death, lose weight, and more phytochemicals

Question 5

The USDA and HHS jointly published the ________ _________ for Americans, which helps inform people about healthy eating habits.

Answer 5

Dietary Guidelines

Question 6

What is the Healthy Eating Index (HEI)?

Answer 6

An objective measure of concordance with the Dietary Guidelines

Question 7

What two things determines our body weight?

Answer 7

Calories consumed and calories expended

Question 8

According to the Dietary Guidelines, what should we limit in regards to our food consumption?

Answer 8

Added sugars, saturated fats, and sodium

Question 9

What is aerobic activity?

Answer 9

Activities that are intense enough and performed long enough to maintain or improve an individual’s cardiorespiratory fitness

Question 10

What is anaerobic activity?

Answer 10

High-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells

Question 11

Adults should engage in muscle-strengthening activities at least _ days each week

Answer 11

2

Question 12

Adults should do moderate aerobic activity at least ______ minutes per week.

Answer 12

150-300

Question 13

What are four of the key guidelines of the Dietary Guidelines for Americans?

Answer 13

Eat from a variety of food groups, balance calories consumed from calories expended, limit sugars and saturated fats, and incorporate exercise.

Question 14

The MyPlate icon shows which 5 food groups?

Answer 14

Vegetables, fruits, grains, dairy, and protein

Question 14

The Dietary Guidelines includes recommendations for which life stages?

Answer 14

All life stages

Question 15

Fruits and vegetables should cover ______ of your plate.

Answer 15

Half

Question 16

What are discretionary calories?

Answer 16

Excess calories to enjoy once your required nutrient needs are met.

Question 17

What is the website where you can find all of the tools associated with MyPlate?

Answer 17

myplate.gov

Question 18

List the main components of the Mediterranean Diet.

Answer 18

Be physically active, fruits/vegetables/grains, fish and seafood, cheese and yogurt, poultry and eggs, meats and sweets

Question 19

What happens when someone has undernutrition?

Answer 19

There is a decline in body functions, which may lead to some symptoms such as fatigue.

Question 20

What happens when someone has overnutrition?

Answer 20

There is toxic damage in the body.

Question 21

What is hidden hunger?

Answer 21

When the quality of food consumed does not meet the nutrient requirements for normal metabolic functions and maintenance.

Question 22

What are all the assessments involved in the ABCDEs of nutritional assessment?

Answer 22

Anthropometric, biochemical, clinical, dietary, and environmental

Question 23

What are the limitations of nutritional assessment?

Answer 23

It may take a long time for there to be clinical evidence of a problem.

Question 24

What is the difference between RDA and AI?

Answer 24

An RDA is the daily amount of a nutrient that will meet the needs of nearly all individuals, while AI is focused on people who appear to be maintaining nutritional health.

Question 25

Which DRI category includes the highest amounts of a nutrient unlikely to cause adverse health effects?

Answer 25

The Tolerable Upper Intake Level (UL)

Question 26

Chronic Disease Risk Reduction Intakes (CDRR) have been established for what nutrient?

Answer 26

Sodium

Question 27

What are some characteristics that suggest that references supporting a nutrition claim are unreliable?

Answer 27

Inconsistencies within the claim, background of the individual/organization, size and duration of any study cited in support of a nutrition claim

Question 28

Nearly all foods sold in stores are required to have ________ _________ on the packaging.

Answer 28

Nutrition facts

Question 29

What calorie level is used to determine the percent Daily Value on a food label?

Answer 29

2000 kcal

Question 30

What are the two general requirements that must be met for a health claim on a food label?

Answer 30

1.) Must be a “good source” of fiber, protein, vitamins, etc. and 2.) A single serving cannot contain more than a certain amount of fat, saturated fat, cholesterol, or sodium.