Chapter 2

Question 1

Adequacy

Answer 1

Adequacy: Ensuring sufficient energy, essential nutrients, fiber, and water.

Question 2

Balance

Answer 2

Balance: Consuming the right proportions of various foods.

Question 3

kCalorie control

Answer 3

kCalorie (energy) control: Matching energy intake with energy expenditure.

Question 4

Moderation

Answer 4

Moderation: Limiting intake of high-sugar, high-saturated fat foods.

Question 5

Variety

Answer 5

Variety: Including different foods from each group to ensure nutritional adequacy.

Question 6

Nutrient Density

Answer 6

Provide the most nutrients for the least food energy

Advice:
* Choose nutrient-dense foods/meals
* Limit empty-kcalorie foods, which provide a lot of energy but little protein, vitamins, minerals

Question 7

Coffee, sliced fruits, bread, eggs, sausage, pickles

Answer 7

Breakfast A is nutrient dense as it provides many nutrients relative to calories (protein, fiber, vitamins A and C, calcium, and iron).

Nutrient-dense, offering high levels of protein, fiber, vitamins, and minerals.

Question 8

couple of donuts with a coffee

Answer 8

Breakfast B contains almost the same number of calories, but only small
amounts of protein, fiber, and iron. Due to its low nutrient content
relative to calories, it is an a nutrient-poor, energy-dense breakfast.
Breakfast B is an example of empty calories.

Energy-dense but nutrient-poor, an example of empty calories.

Question 9

Dietary Guidelines for Americans (2020-2025)
General Advice

Answer 9

Follow a healthy dietary pattern through all life stages.

Customize choices based on personal preferences and budget.

Focus on nutrient-dense foods while staying within calorie limits.

Limit added sugars, saturated fat, sodium, and alcoholic beverages.

Question 10

Food Groups

Diet-Planning Guides

Answer 10

Food Groups: USDA encourages five major groups—fruits, vegetables, grains, proteins, and dairy.

Question 11

Serving Sizes

Diet-Planning Guides

Answer 11

Serving Sizes: Pay attention to standardized portion sizes, like cups for fruits and vegetables, and ounces for grains and proteins.

Question 12

Notable Nutrients

Diet-Planning Guides

Answer 12

Notable Nutrients: Different groups provide specific nutrients (e.g., legumes offer both protein and fiber).

Question 13

Discretionary Calories

Answer 13

Remaining after meeting nutrient needs with nutrient-dense foods. These can be used for treats, alcohol, or not used at all.

Question 14

USDA Food Patterns

Answer 14

Lists recommended daily amounts of food for different calorie levels (1,600-3,000 kcal), specifying amounts for each food group.

Question 15

7. Food Labels

Answer 15

Serving Sizes: Now reflect typical eating habits.

% Daily Value: Helps compare nutrient content based on a 2,000 kcal/day diet.

Question 16

Nutrient Claims

Answer 16

Nutrient Claims: Describe the amount of nutrients (e.g., “low-fat”).

Question 17

Health Claims

Answer 17

Health Claims: Link between nutrients and disease prevention (e.g., “low sodium may reduce blood pressure”).

Question 18

Structure-Function Claims

Answer 18

Structure-Function Claims: Benefits for body functions (e.g., “supports immune health”).

Question 19

Balancing Calories to Maintain Weight

Answer 19

Choose foods that support nutrient adequacy and weight maintenance while limiting those with added sugars and saturated fats.

Read nutrition labels to avoid oversized portions and excess calories.

Question 20

Foods to Reduce

Answer 20

Limit intake of added sugars, sodium, saturated and trans fats. Look for foods labeled as “low” or “reduced” in these components.

Question 21

Foods to Increase

Answer 21

Increase nutrient-dense foods, especially fruits, vegetables, whole grains, lean proteins, and dairy. Look for labels highlighting fiber, calcium, and potassium.