Chapter 2: Designing a Healthy Eating Pattern

Question 1

Benefit of Variety

Answer 1

allows you to get all your nutrients

Question 2

Consequence of Lack of Moderation

Answer 2

having to much of one nutrient and not enough of another

Question 3

Purpose of Proportionality Balance

Answer 3

keeps diet balanced

Question 4

Nutrient Density

Answer 4

the amount of nutrients relative to the amount of calories

Question 5

DRI

Answer 5

Dietary Reference Intakes

Question 6

EAR

Answer 6

estimated average requirement (meets 50% people’s needs so too low)

Question 7

RDA

Answer 7

Recommended Daily Average (bottom right bell curve)

Question 8

AI

Answer 8

adequate intake (wide safe range)

Question 9

UL

Answer 9

Tolerable Upper Intake Level (highest daily level believed to be safe)

Question 10

If above the UL what is a concern

Answer 10

toxic effects

Question 11

EER

Answer 11

estimated energy requirements

Question 12

AMDR

Answer 12

acceptable macronutrient distribution ranges

Question 13

% Kcals from carbs

Answer 13

45-65%

Question 14

% Kcals from fat

Answer 14

20-35%

Question 15

% Kcals from protein

Answer 15

10-35%

Question 16

Food Group: meat

Answer 16

protein

Question 17

Food Group: eggs

Answer 17

protein

Question 18

Food Group: legumes

Answer 18

protein or vegetables (only one)

Question 19

Food Group: peanut butter

Answer 19

protein

Question 20

Food Group: nuts

Answer 20

protein

Question 21

?c legumes as protein = 1oz protein foods

Answer 21

1/4

Question 22

?c legumes as vegetables = 1c vegetables

Answer 22

1c

Question 23

?c whole fruit = 1c of fruit

Answer 23

1c

Question 24

?c fruit juice = 1c of fruit

Answer 24

1c

Question 25

?c dried fruit = 1c of fruit

Answer 25

1/2c

Question 26

?c raw or cooked vegetables = 1c of vegetables

Answer 26

1c

Question 27

?c of vegetable juice = 1c of vegetables

Answer 27

1c

Question 28

?c raw leafy greens = 1c of vegetables

Answer 28

2c

Question 29

? slice of bread = 1oz-equivalent of grains

Answer 29

1 slice

Question 30

? cup of easy cereal = 1oz-equivalent of grains

Answer 30

1c

Question 31

? cup cooked pasta, rice, cereal = 1oz-equivalent of grains

Answer 31

1/2c

Question 32

?oz meat, fish, poultry = 1oz-equivalent of protein

Answer 32

1oz

Question 33

? egg = 1oz-equivalent of protein

Answer 33

1oz

Question 34

?Tbsp nut butter = 1oz-equivalent of protein

Answer 34

1Tbsp

Question 35

?c cooked legumes = 1oz-equivalent of protein

Answer 35

1/4c

Question 36

?oz nuts or seeds = 1oz-equivalent of protein

Answer 36

1/2oz

Question 37

?c milk, soy milk, yogurt = 1c of dairy

Answer 37

1c

Question 38

?oz hard cheese = 1c of dairy

Answer 38

1.5oz

Question 39

?oz processed cheese = 1c of dairy

Answer 39

1oz

Question 40

?c liquid cheese = 1c of dairy

Answer 40

2c

Question 41

?c green beans = 1/2 cup vegetables

Answer 41

1/2c

Question 42

?c spinach = 1/2c vegetables

Answer 42

1c

Question 43

?c strawberries = 1/2c fruit

Answer 43

1/2c

Question 44

?c 100% OJ = 1/2c fruit

Answer 44

1/2c

Question 45

?c raisins = 1/2c fruit

Answer 45

1/4c

Question 46

1oz almonds =

Answer 46

2oz protein foods

Question 47

grain goal

Answer 47

make half whole

Question 48

veggie goal

Answer 48

vary the veggies

Question 49

fruits goal

Answer 49

make fruits whole

Question 50

protein goal

Answer 50

very protein (legume & animal)

Question 51

dairy goal

Answer 51

choose low or fat free