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NDT > CHAPTER 1 > Flashcards

CHAPTER 1 Flashcards

1
Q

When the body requires a nutrient for growth or maintenance but lacks the ability to manufacture amounts sufficient to meet the body’s needs, the nutrient is _______

A

essential

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2
Q

Other nutrients that the body can make are called ______

A

nonessential

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3
Q

Known Essential Nutrients

A 
Carbohydrates
Lipids (fats)
Protein
Vitamins
Minerals
Water
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4
Q

For Providing Energy

A

Carbohydrates, proteins, and lipids provide energy.

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5
Q

______ and _______ have indirect roles as catalysts for the body’s use of energy nutrients

A

Vitamins and mineral

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6
Q

Regulating body processes:

A

Proteins, lipids, vitamins, minerals and water are required

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7
Q

Each _____ serves as a specific function related to regulation

A

vitamin

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8
Q

Aiding growth and repair of body tissues

A

Proteins, lipids, minerals and water are essential for growth and repair

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9
Q

Carbohydrates, proteins and lipids contain energy because they are ______

A

organic

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10
Q

Being organic means they are composed of a structure that consists of ______, _______, and ________

A

hydrogen
oxygen
carbon

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11
Q

The _________ structure identifies these nutrients as being organic

A

carbon-containing

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12
Q

When these energy-containing nutrients are oxidized (burned in the body), energy is _____ and ____ for use by the cells

A

released

available

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13
Q

Although ______ are also organic, they do not provide energy for the human body.

A

vitamins

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14
Q

The energy released from food is measured in ______

A

kilocalories(thousands of calories) or calories

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15
Q

Technically, a ______ is the amount of heat necessary to raise a temperature of a gram of water by 1 degree celsius ( 0.8 Fahrenheit )

A

calorie

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16
Q

Carbohydrates and proteins each provide ____

A

4 kcal per gram

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17
Q

Lipids contain

A

kcal per gram

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18
Q

______ content of a specific food is based on the amount of carbohydrate, lipid, and protein energy contained in the food

A

kcal

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19
Q

Another energy-yielding substance is ______. Provides ___

A

alcohol

7 kcal per gram

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20
Q

Moderate consumption of alcohol, however, may be protective for ______

A

heart disease

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21
Q

The beneficial components of alcohol-containing beverages such as red wine are _______ - nonnutritive plant substances found in the ingredients (red grape) used to produce the alcoholic beverages.

A

phytochemicals

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22
Q

one serving of alcohol equals ______ of beer, ____ of wine, or ______ of 80-proof spirits.

A

12 ounces
5 ounces
1.5 ounces

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23
Q

Are major source of fuel

A

Carbohydrates

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24
Q

Carbohydrates consist of simple carbohydrates, often called _____, and complex carbohydrates, which include ____ and most ____

A

sugars
starch
fiber

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25
Q

Are found in fruits. milk and all sweeteners, including white and brown sugar. honey, and high-fructose corn syrup.

A

Simple sugars

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26
Q

Are found in cereals, grains, pastas, fruits, and vegetables

A

Complex carbohydrates

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27
Q

All, except fiber, are broken down to units of _____, which is one of the simple carbohydrates

A

glucose

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28
Q

_____ provides the most efficient form of energy for the body particularly for muscles and the brain.

A

Glucose

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29
Q

Most ____ cannot be broken down by the human digestive system, therefore, it provides a little, if any, energy.

A

fiber

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30
Q

______ has several beneficial effects on the digestive and absorptive systems of the body

A

Dietary fiber

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31
Q

The digestive and absorptive beneficial effects of Dietary fiber effects range from preventing ____ to possibly reducing the risk _____ and _____

A

constipation

colon cancer and heart disease.

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32
Q

Some of the functions are roles in the structure of bones, muscles, enzymes, hormones, blood, the immune system, and cell membranes

A

proteins

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33
Q

The linking of ____ in various combinations forms proteins

A

amino acids

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34
Q

_______ are required to create all the necessary proteins to maintain life

A

twenty amino acids

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35
Q

Some amino acids are formed by the body, whereas others, called ____, must be consumed in foods

A

essential amino acids

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36
Q

The ____ essential amino acids are found in ___ and ___ sources

A

nine

animal and plant

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37
Q

Animal sources include ___,___,___ and some ____ such as ___, and ____

A

meat. fish, poultry, dairy products such as milk and cheeses.

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38
Q

Plant sources include ___, ___ ( ___ and ____) ____, ____ and _____(albeit)

A

grains, legumes (peas and beans that contain protein), seeds, nuts, many vegetables

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39
Q

Excess protein is broken down to amino acids. The amino acids are then used for ___ or broken down further in ____ and are either stored as ____ or excreted through the _____ in urine

A

energy
metabolic processes
body fat
kidneys

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40
Q

Are the densest form of energy available in foods and as stored energy in our bodies

A

Lipids (Fats)

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41
Q

Fats or lipids, serve other purposes, such as __________, _________, and _______

A
  • having a role in the production of hormones
  • functioning as components of all cell structures
  • providing padding to protect body organs
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42
Q

______ and the _______, ___, __, __ and __ are found in food lipids. It is the fats in certain foods that make them taste so appealing.

A

Essential fatty acids and fat-soluble vitamins, A, D, E and K

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43
Q

Lipids are divided into three categories: ______, _____ and ____

A

triglycerides, phospholipids and sterols

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44
Q

Triglycerides are called ____, _____ or _____ according to the types of fatty acids they contain.

A

saturated
monosaturated
polyunsaturated fats

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45
Q

______ are carbon chains of varying lengths and degrees of hydrogen saturation.

A

Fatty acids

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46
Q

The most common phospholipid is ____, among sterols, we hear most about ______

A

lecithin

cholesterol

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47
Q

Saturated fats or triglycerides found in some fat-containing foods, trans fats from processed fats, and dietary cholesterol are associated with increased ______

A

blood lipid levels

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48
Q

Elevations of blood lipids, whether formed by our bodies or consumed in dietary sources, make up a risk factor for the development of ______

A

coronary artery disease

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49
Q

Saturated fats, and to a certain extent polyunsaturated fats, also have been associated with increased risk for certain _____

A

cancers

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50
Q

Are compounds that indirectly assist other nutrients through the complete processes of digestion, absorption, metabolism and excretion.

A

Vitamins

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51
Q

____ are needed by the body, and each has a specific function.

A

Thirteen vitamins

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52
Q

Vitamins provide no energy but assist in the release of ______

A

energy from carbohydrates, lipids, and proteins.

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53
Q

Vitamins are divided into two classes on the basis of their _____

A

solubility

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54
Q

The _____ include the B vitamins (thiamin, niacin, riboflavin, folate, cobalamin (B12), pyridoxine (B6), pantothenic acid, and biotin) and Vitamin C.

A

water-soluble vitamins

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55
Q

The ____ are vitamins A, D, E and K

A

fat-soluble

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56
Q

Serve structural purposes (e.g. bones and teeth) in the body and are found in body fluids.

A

Minerals

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57
Q

Minerals in body fluids affects the nature of the fluids, which in turn influences ______ and ______

A

muscle function

central nervous system

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58
Q

The _______ essential minerals are divided into two categories: ____ and _____

A

major and trace minerals

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59
Q

The division of minerals are based on the _____ required by the body, all are equally important.

A

quantity of minerals

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60
Q

Minerals are plentiful in ___, ___, ____, ______, ___ and _____

A

fruits, vegetables, dairy products, meat and legumes

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61
Q

Although minerals are indestructible, some may be lost through ______

A

food processing

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62
Q

When whole-wheat flour is processed or refined to white flour, minerals such as ____ and ____ are lost and not replaced

A

phosphorus and potassium

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63
Q

functions as a fluid in which substances can be broken down and reformed for use by the body

A

water

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64
Q

As a constituent of blood, water also provides a means of transportation for ____ to and from cells.

A

nutrients

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65
Q

Provide abridge between knowledge of essential nutrients and food consumption. They also provide a guide to adequate nutrient intake levels against which to compare the nutrient values of foods consumed

A

Dietary standards

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66
Q

Combines the classic concerns of deficiency diseases that were the original focus of nutrient recommendations with the contemporary interest of reducing the risk of chronic diet-related diseases such as coronary artery disease, cancer and osteoporosis. Take into account the availability of nutrients, food components and use of dietary supplements. They are designed to apply to various individuals and population groups

A

Dietary Reference Intakes (DRIs)

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67
Q

Assigns value to a food on the basis of comparison of its nutrient content with the kcal the food contains

A

nutrient density

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68
Q

The more nutrient content with the kcal a food provides, the _____ its nutrient density

A

higher

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69
Q

DRI are based on

A

(1) reviewing the available scientific data about specific nutrient use
(2) assessing the function of these nutrients to reduce the risk of chronic and other diseases and conditions such as coronary artery disease and cancer
(3) evaluating current data on nutrient consumption levels among U.S and Canadian populations

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70
Q

Is the amount of a nutrient needed to meet the basic requirements of half the individuals in a specific group that represents the needs of a population

A

Estimated average Requirement (EAR)

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71
Q

The EAR considers issues of _____and ______

A

deficiency

physiologic functions

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72
Q

Public health nutrition researchers and policymakers primarily use the ____ to determine the basis for setting the RDAs

A

EARs

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73
Q

The _____ is the level of nutrient intake sufficient to meet the needs of almost all healthy individuals of a life-stage and gender group.

A

recommended dietary allowance (RDA)

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74
Q

The aim of RDA is to supply an adequate nutrient intake to decrease the ________

A

the risk of chronic disease

75
Q

The RDA is based on _____ for that nutrients, plus an additional amount to provide for the particular need of each group.

A

EARs

76
Q

Is the approximate level of an average nutrient intake determined by observation of or experimentation with a particular group or population that appears to maintain good health.

A

Adequate intake (AI)

77
Q

The AI is used when there are insufficient data to set an ____

A

RDA

78
Q

The ____ is the level of nutrient intake that should not be exceeded to prevent adverse health risks

A

tolerable upper intake level (UL)

79
Q

tolerable upper intake level (UL) includes total consumption from ____, _____, and ______

A

foods
fortified foods
supplements

80
Q

Is not a recommended level of intake but a safety boundary for total consumption. Exist only for nutrients for which adverse risks are known.

A

tolerable upper intake level (UL)

81
Q

Macronutrients

A

fats, carbohydrate, and protein

82
Q

Are daily percentage energy intake values for the macronutrients fat, carbohydrate, and protein.

A

Acceptable macronutrient distribution ranges (AMDRs)

83
Q

___ to ____ of kcal intake from carbohydrate

A

45% to 65%

84
Q

___ to ____ of kcal intake from fat

A

20% to 35%

85
Q

___ to ____ of kcal intake from protein

A

10% to 35%

86
Q

Can be used for individuals if compared with an average intake over time. The intake of a single day does not have to meet the recommended levels

A

DRIs

87
Q

A comparison with the DRIs does not determine ______ but is only one of several measurements used to assess nutritional status

A

nutritional status

88
Q

Is used for nutrition labeling and is based on dietary standards from 1968, when nutrition labeling was first implemented.

A

Daily value

89
Q

Is the DRI for dietary energy intake. Aims to maintain good health by providing energy intake levels to maintain individuals’ body weights within specific age, gender, height, weight, and physical activity categories.

A

estimated energy requirement (EER)

90
Q

These energy intake recommendations are ___ of the need for each category

A

average

91
Q

To avoid recommending potentially excessive intakes of energy, a ______ is not added.

A

margin of safety

92
Q

The ____ refer to eating a number of servings of specific foods daily.

A

food guides

93
Q

Foods are divided into different groups or lists:______, ____ and _____, and _____

A

carbohydrates
meat and meat substitutes
fats

94
Q

Each ___ contains sizes of servings for foods of that category, and each serving size provides similar amount of carbohydrate, protein, fat, and kcal.

A

exchange

95
Q

The carbohydrate group is subdivided into lists for ____, _____, _____ , ______, _____

A

starch, fruits, milk, and other carbohydrates and vegetables

96
Q

The meat and meat substitute group is sorted by _____

A

fat content

97
Q

Are the best way for consumers to see how individual foods fit their nutritional needs.

A

Food labels

98
Q

The function of food labels is twofold

A

To help consumers select foods with the most health-providing qualities.
To motivate food companies to enhance the nutritional value of food products because labels reveal ingredient and nutrient content

99
Q

Nutrition labeling is mandatory for most processed products, it is voluntary for ____. ____, ____, ____, ____ and ____

A

fresh meat, poultry, fish, milk, eggs and produce

100
Q

a side-by-side comparison of the original label to the revised label for processed foods is available at _________.

A

Original versus New Label-Side-by-Side Comparison

101
Q

Changes include reassessing serving sizes to reflect the amount of a product that is ____

A

most commonly consumed

102
Q

A new addition is the listing of _____ in grams, which provides information needed for consumers o assess their intake from ____

A

added sugars

103
Q

Recommendations suggest that no more than ___ of total daily calories should come from added sugar

A

10%

104
Q

Another modification is that, in the list of required vitamins and minerals (in addition to sodium), ____ and ____ have been added to ____, and _____, whereas _____, and ____ are no longer required but may be listed

A

Vitamin D and potassium
calcium and iron
vitamin C and vitamin A

105
Q

The Nutrition Facts panel on the food packaging must list the quantities of ____,____, and the following other specific nutrients in a serving: (15)

A 
energy (kcal), fat
Total food energy
Food energy from fat
Total fat
saturated fat
trans fat
cholesterol
sodium 
total carbohydrates
dietary fiber
Sugars, added sugar
protein 
Vitamin D
Calcium
Iron
Potassium
106
Q

The ____, a system created for food labeling, reflects the amount of a nutrient needed as general nutrition guidance, based on a 2000-kcal diet.

A

Daily values

107
Q

For each serving, the ______ for the nutrients that are required must be listed on the label

A

percent of Daily Value (%DV)

108
Q

This shows consumers how much of a day’s ideal intake of a particular nutrient they are eating

A

percent of Daily Value (%DV)

109
Q

In addition, the ______ must be listed , addition to the %DV. This includes ____,____,____,and _____

A

actual amount contained

vitamin D, calcium, iron, and potassium.

110
Q

The _______ on a food product provides information
on its per-serving calories and calories from fat. The label
then lists the amount (in grams) of total fat, saturated fat,
cholesterol, sodium, total carbohydrate, dietary fiber, sugar,
and protein.

A

nutrition facts label

111
Q

Listed in terms of DV percentage only

A

vitamin A and C, calcium and iron

112
Q

DV are based on ____ -kcal diet

A

2000

113
Q

Individuals who consume diets supplying more and fewer calories can sill use the DV as a rough guide to ensure that they are getting adequate amounts of ____ but not too much _____

A

Vitamin C

Saturated fat

114
Q

offers a method for determining appropriate patterns
for daily food choices based on servings from the five major
food groups.

A

The MyPyramid Food Guidance System

115
Q

The MyPyramid system replaces the _____ which was highly visible but not clearly
understood by the public.

A

Food Guide Pyramid,

116
Q

As a result of the NLEA, nutrition labels must appear on most foods except products that provide _____,_______ and ______ such as ________, _______, and ________. (FDA, 1993)

A 
few nutrients (such as coffee and spices), restaurant foods, and ready-to-eat foods 
prepared on site, such as supermarket bakery and deli items
117
Q

Providing nutrition information on ______ is voluntary.

A

many raw foods

118
Q

However, the FDA and USDA have called

for a _______ in which nutrition information is available in most supermarkets.

A

voluntary point-of-purchase program

119
Q

Nutrition in formation
is provided through ______ for the ___ most popular fruits, vegetables, and fresh
fish and the ___ major cuts of fresh meat and poultry.

A 
brochures or 
point-of purchase
posters 
20
45
120
Q

Nutrition
information for foods purchased in restaurants
is widely available at the ______,or ______ or ______.

A

point of purchase or from

Internet sites or toll-free numbers

121
Q

Ready-to-eat unpack
aged foods in delicatessens or supermarkets may provide nutrition
information voluntarily. However, if ______ are made, nutrition labeling is required at the point of purchase.

A

nutrition claims

122
Q

are set by the government based on reference amounts commonly consumed.

A

Serving sizes of products

123
Q

The DVs exist for nutrients for which RDAs already exist (in which case
they are known as _____

A

reference daily intakes

RDI

124
Q

The DVs exist for nutrients for which no RDAs exist they are known as _____

A

daily reference values

[DRVs]

125
Q

Health claims cannot appear foods that supply

more than

A

20% of the DV for fat, saturated fat, cholesterol,

and sodium.

126
Q

lean refers to a serving of meat, poultry seafood, or game meat with less than of fat, less than ___ of saturated fat, and
less than ____ of cholesterol per serving or per ____.

A

l0 g
4 g
95 mg
100 g

127
Q

Extra lean meat or poultry contains less than __ of fat, less
than ___ of saturated fat, and the less than ___ cholesterol content per serving, or per ____ of product.

A

5 g
2 g
95 mg
100 g

128
Q

Nutrient Content Claims
This term means that a product contains no amount
of, or only trivial or “physiologically inconsequential”
amounts of, one or more of these components: fat,
saturated fat, cholesterol, sodium, sugar, and calories.

A

Free:

129
Q 
Nutrient Content Claims
For example,
"calorie-free" means fewer than \_\_\_\_ per serving, and "sugar-free" and
both mean less
"fat-free" than \_\_\_\_ per serving.
A

5 calories

0.5 g

130
Q

Nutrient Content Claims
This term can be used on foods that can be eaten
frequently without exceeding dietary guidelines for one or
more of these components: fat, saturated fat, cholesterol,
sodium, and calories.

A

Low

131
Q

Nutrient Content Claims

Low fat: _____

A

3 g or less per serving

132
Q

Nutrient Content Claims

Low saturated fat:

A

I g or less per serving

133
Q

Nutrient Content Claims

Low sodium: ____

A

140 mg or less per serving

134
Q

Nutrient Content Claims

Very low sodium:

A

35 mg or less per serving

135
Q

Nutrient Content Claims

Low cholesterol: _____and ______

A

20 mg or less
2 g or less of
saturated fat per serving

136
Q

Nutrient Content Claims

Low calorie: _____

A

40 calories or less per serving

137
Q

Nutrient Content Claims

These terms can be used to describe the fat content of meat, poultry, seafood, and game meats.

A

Lean and extra lean:

138
Q

Nutrient Content Claims

High: This term can be used if the food contains _____ of the daily value for a particular nutrient in a serving.

A

20% or more

139
Q

Nutrient Content Claims
Good source: This term means that one serving of a food
contains ____ of the daily value for a particular
nutrient.

A

l0% to 19%

140
Q

Nutrient Content Claims
Reduced: This term means that a nutritionally altered
product contains at least ____ of a nutrient or of
calories than the regular, or reference, product. However, a reduced claim can’t be made on a product if is reference food already meets the requirement for a ___ claim

A

25% less

“low”

141
Q

Nutrient Content Claims
Less: This term means that a food, whether altered or not,
contains ____ of a nutrient or of calories than the reference food.

A

25% less

142
Q

Nutrient Content Claims
Light
This descriptor can mean two things:
First, that a nutritionally altered product contains ____ calories or ____ the fat of the reference food.
If the food derives 50% or more of its calories from fat,
the reduction must be______
.

A

one third fewer
half
50% of the fat.

143
Q

Nutrient Content Claims
Light
This descriptor can mean two things:
Second, that the ____ content of a low-calorie, low-fat food has been reduced by 50%.
In addition, “light in sodium” may be used on food in which the sodium
content has been reduced by ______.

A

sodium

at least 50%

144
Q

Nutrient Content Claims
More: This term means that a serving of food, whether
altered or not, contains a nutrient that is _____ of
the daily value more than the reference food.

A

at least 10%

145
Q

Nutrient Content Claims
The 10% of daily value also applies to “fortified,” “enriched” and
“added” “extra and plus” claims, but in these cases the food must be ____.

A

altered

146
Q

1916 to 1930s:

  • Established guidance based on food groups and household measures
  • Focus was on “protective foods”
A

“Food for Young Children” and “How to Select Food”

147
Q

1940s:
- Foundation diet for nutrient adequacy
- Included daily number of servings needed from each of seven food groups
- Lacked specific serving sizes
- Considered complex

A

A Guide to Good Eating (Basic Seven)

148
Q

1956 to 1970s:

  • Foundation diet approach—goals for nutrient adequacy
  • Specified amounts from four food groups
  • Did not include guidance on appropriate fats, sugars, and calorie intake
A

Food for Fitness, A Daily Food Guide (Basic Four)

149
Q

1979:
- Developed after the 1977 Dietary Goals for the United States were released
- Based on the Basic Four, but also included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol.

A

Hassle-Free Daily Food Guide

150
Q

1984:
- Total diet approach Included goals for both nutrient adequacy and
moderation
- Five food groups and amounts formed the basis for the Food Guide Pyramid
- Daily amounts of food provided at three calorie levels
- First illustrated for a Red Cross nutrition course as a food wheel

A

Food Wheel: A Pattern for Daily Food Choices

151
Q

1992:
- Total diet approach—goals for both nutrient adequacy and moderation
- Developed using consumer research, to bring awareness to the new food patterns
- Illustration focused on concepts of variety, moderation, and proportion
- Included visualization of added fats and sugars throughout five food
groups and in the tip
- Included range for daily amounts of food across three calorie levels

A

Food Guide Pyramid

152
Q

2005:
- Introduced along with updating of Food Guide Pyramid food patterns
for the 2005 Dietary Guidelines for Americans, including daily amounts
of food at 12 calorie levels
- Continued “pyramid” concept, based on consumer research, but
simplified illustration.
- Detailed information provided on website
“MyPyramid.gov”
- Added a band for oils and the concept of physical activity
- Illustration could be used to describe concepts of variety, moderation,
and proportion

A

MyPyramid Food Guidance System

153
Q

2011:
- Introduced along with updating of USDA food patterns for the 2010
Dietary Guidelines for Americans
- Different shape to help grab consumers’ attention with a new visual cue
- Icon that serves as a reminder for healthy eating, not intended to provide
specific messages
- Visual is linked to food and is a familiar mealtime symbol in consumers’
minds, as identified through testing
- “My” continues the personalization approach from MyPyramid

A

MyPlate

154
Q

More than one hundred years ago in ____, the USDA published its first set of national nutrition guidelines

A

1894

155
Q

In this first food guide, the author, a nutritionist, introduced the idea of food groups. The five food groups defined in the food guide were _____, ____, ______,______, and ______. The guide made recommendations about eating food from each food group to remain healthy.

A 
milk and meat
cereals
fruits and vegetables
 fats and fatty foods
sugars and sugary foods
156
Q

Food for fitness, A daily food guide, The post-World War II guidelines introduced the basic four food groups: ___,____, ______, and _____. These four food groups served as the foundation for nutrition education until the 1970s

A

milk
meats
fruits and vegetables
grains

157
Q

Hassle-Free Daily Food Guide
During the 1970s, the USDA added a fifth dietary category, foods that should be used in moderation. This new restricted foods category included ___, ____, and _____

A

fats, sweets, and alcoholic beverages.

158
Q

These were not the only changes incorporated into MyPyramid. There were other new features.

______ are listed as separate categories.
Emphasis is placed on eating ____ rather than highly processed ____
Quantities of food are defined in familiar measures such as ______, rather than as serving sizes.
______ is incorporated into a healthy eating plan.
_____ dietary guidance was abandoned. A Web-based feature allows individuals to personalize dietary recommendations by entering their height, weight, age, gender, and level of daily physical activity. The program then calculates how many calories should be consumed daily and makes recommendations on how these should be distributed among the different food groups.
A new category called _____ was introduced. These are calories that can be consumed after other food group requirements have been met.
A _______ allows individuals to assess their food intake and physical activity level and track their ______ (calories taken in compared to calories burned) for an entire year.
Educational information is available on three levels: _____, ______ and _____.

A 
Fruits and vegetables
whole grains
refined grains.
cups or ounces
Physical activity
One-size-fits-all 
discretionary calories
Web-based tracker 
energy balance
child, adult, and healthcare professional
159
Q

For adults of both genders over age 20, weight is classified as follows:

BMI below ___: Underweight
BMI ____ : Normal weight
BMI ____: Overweight
BMI ____: Obese

A

18.5
18.5-24.9
25.0-29.9
30 and above

160
Q

MyPyramid makes recommendations in seven categories: ____, _____, _____, ____, ____, ___, _____, and _____.

A 
grains
vegetables
fruits
milk
meat and beans
oils
discretionary calories
physical activity
161
Q

MyPyramid recommends that at least half of the grains an individual eats daily are _____.

A

whole grains

162
Q

Refined grains have the bran, or seed coating, and the germ, or center of the kernel, removed during processing. Refining also removed ______, _____ , and _________.

A

dietary fiber
iron
B-complex vitamins

163
Q

Products made with refined grain often have B vitamins and iron added to replace some of what was lost by removing the germ and bran. These products are labeled ______

A

’’enriched.‘‘

164
Q

MyPyra-mid recommends that people eat vegetables from all five subgroups over the course of a week. The subgroups are:

_______-spinach, kale, watercress, turnip greens, bok choy, broccoli, collard greens, and similar vegetables.
_____ -carrots, sweet potatoes, butternut squash, pumpkin, acorn squash, etc.
_________ -black beans, navy beans, pinto beans, kidney beans, lima beans, black-eyed peas, chickpeas, lentils, tofu (bean curd), etc.
______ -potatoes, corn, fresh lima beans, green peas.
_______-artichokes, cauliflower, mushrooms, bean sprouts, onions, eggplant, peppers, tomatoes, celery, iceberg lettuce, and vegetables not other categories.

A 
dark green vegetables
orange vegetables
dry beans and peas
starchy vegetables
other vegetables
165
Q

Non-fat, low-fat, and whole milk all have about the same amount of _____, the most important mineral in milk.

A

calcium

166
Q

Milk. ____ and _____ are the preferred choices in this group

A

Non-fat and low fat milk

167
Q

_____ and ____ contain only small amounts of calcium and are not part of this group.

A

Cream cheese

butter

168
Q

People who do not eat meat need to make sure they are getting adequate amounts of ___.

A

iron

169
Q

People should try to eat less ____ and more fish, poultry, and dried beans.

A

red meat

170
Q

Groups of Meat and Beans _____- such as venison and rabbit, organ meats such as liver and kidney, and lean cold cuts.
____
___-. Egg yolks are high in cholesterol, but egg whites are not.
_____ This is the same as the list under vegetables. Dried beans and peas can be counted either in the vegetable group or the meat group.
______-catfish, salmon, halibut, tuna, and all other finned fish, shellfish such as clams, shrimp, crabs and lobster, canned fish such as sardines and anchovies.
______- almonds, peanuts, walnuts, and all other nuts, sunflower seeds, sesame seeds, pumpkin seeds.

A 
meat-beef, pork, lamb, game meats
poultry-chicken and ground chicken, turkey and ground turkey, duck, goose, and pheasant.
eggs-all types
Dry beans and peas.
fish and shelfish
seeds and nuts
171
Q

Oils are preferred because they contain _____ and ____.

A

less saturated fat

trans fat

172
Q

Diets high in saturated fat and trans fat are associated with an increased risk of _______

A

cardiovascular disease.

173
Q

, increases the amount of saturated fat and trans fat they contain, making them less desirable sources of fat

A

hydrogenation

174
Q

_____ and _____, although liquid at room temperature, are not recommended because they are unusually high in saturated fat and trans fat

A

palm oil

coconut oil

175
Q

Avocados, nuts, olives, and some fish, such as salmon, are high in ___

A

oils

176
Q

Processed foods such as mayonnaise, salad dressings, and oil-packed tuna are _____

A

high in oil

177
Q

MyPyramid recommends at least ______ every day in addition to a person’s normal daily routine.

A

30 minutes of moderate or vigorous physical activity

178
Q

Moderate and vigorous activity will increase the _____.

A

heart rate

179
Q

Foods are divided into different groups or lists: carbohydrates, meat and meat substitutes, and fats. Each exchange contains sizes of servings for foods of that category, and each serving size provides similar amount of _____,____,___ and __

A

carbohydrate, fat, protein and kcal

180
Q

Exchange list

the carbohydrate group is subdivided into lists for _____,____,____,___,and ____

A

starch, fruit, milk, other carbohydrates, and vegetables

181
Q

Exchange list

The meat and meat substitute group is sorted by _____

A

fat content

182
Q

Are defined to ensure uniformity of meaning

A

Food descriptors

183
Q

Must list the quantity of energy (fat), fat, and other specified nutrients per serving listed as percentage of Daily Values

A

The nutrition facts panel

184
Q

Health claims approved by the ____ may appear on food labels

A

FDA

NDT (1 decks)

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