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IPHS nutrition > chapter 3 > Flashcards

chapter 3 Flashcards

1
Q

nutrient requirement

A

smallest amount of a nutrient that maintains a defined level of nutritional health

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2
Q

the required amount of a nutrient is generally enough to prevent

A

nutrients deficiency disease

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3
Q

many factors of nutrient requirements include

A

age, sex, general health status, physical activity, medication/drugs

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4
Q

we store some nutrients in the

A

liver, fat, bones

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5
Q

DRI

A

daily energy and nutrient intake standards that nutrition experts use as references

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6
Q

DRI developed by

A

Food and nutrition board of the institute of medicine (FNB)

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7
Q

DRI purpose

A

reduce risk of nutrient deficiency and excess
prevent disease
achieve optimal health

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8
Q

EAR

A

estimated average requirement
daily amount of a nutrient that meets the need of 50% of health people in a particular life stage/sex group

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9
Q

is EAR used as a nutrient goal for individuals

A

no

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10
Q

RDA

A

daily nutrient recommendations that meet the nutrient needs of 97-98% of healthy people in a particular life stage/sex group

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11
Q

first need ____ to establish an RDA

A

EAR

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12
Q

scientists add a margin of error to the EAR that allows

A

individual variations in nutrient needs and helps maintain tissue stores

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13
Q

AI

A

dietary recommendations for nutrients that scientists do not have enough information to set RDA

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14
Q

ex. vitamin with AI

A

k

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15
Q

UL

A

highest average amount of a nutrient that is unlikely to be harmful when consumed daily

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16
Q

EER

A

average daily energy intake that meets the need of a healthy person who is maintaining their weight

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17
Q

AMDR

A

macro intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases

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18
Q

AMDR carbs: % and calories

A

45-65%
900-1300

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19
Q

AMDR protein: % and calories

A

10-35%
200-700

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20
Q

AMDR fat: % and calories

A

20-35%
400-700

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21
Q

CDRRs

A

nutrient intake levels that reduce chronic disease risk within a healthy population

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22
Q

only CCDR

A

sodium <2300mg

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23
Q

nutrient standards are used to

A

plan nutritious diets
elevate nutritional adequacy
commercial application
provide standards for nutritional label

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24
Q

RDAs and AIs are often used to

A

evaluate NOT PLAN an individuals diet

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25
Q

5 general food groups

A

grains
dairy
protein
fruit
vegetables

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26
Q

food guide

A

consumer friendly dietary tools to ensure DRIs are met

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27
Q

grain products made from

A

wheat, rice, oats

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28
Q

primary macro of grains

A

carbohydrate (starch) and protein

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29
Q

grain serving size

A

1 slice bread
1 cup cereal
1/2 c cooked rice/pasta/oat

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30
Q

enrichment

A

replacement of some nutrients that we lost during processing

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31
Q

enriched grains have specific amounts of ___ and ____ added to them

A

iron, four B vitamins

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32
Q

fortification

A

addition of any nutrient to a food to boost its nutritional content

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33
Q

___ grains provide more fiber and other nutrients than ___ grains

A

whole
refined

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34
Q

whole vs refined grain

A

whole has bran, endosperm, germ
refined has endosperm

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35
Q

bran

A

fibre-filled outer layer with B vitamins and minerals

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36
Q

endosperm

A

starchy carbohydrate middle layer with some protein

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37
Q

germ

A

nutrient packed core with B vitamins, vitamin E, phytochemical, healthy fat

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38
Q

dairy product group includes

A

milk, milk products that contain calcium

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39
Q

dairy group has excellent sources of

A

calcium, protein, phosphorus, riboflavin (B2)

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40
Q

which dairy foods are not included in the dairy group

A

cream cheese, cream, butter

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41
Q

protein food group induces

A

beef, pork, lamb, fish, shellfish, poultry, dry beans, peas, eggs, nuts, seeds

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42
Q

protein rich foods are rich sources of

A

iron, zinc, B vitamins

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43
Q

protein rich food serving size

A

1 oz meat/fish/poultry
1/4c cooked dry beans/lentils/peas
1 egg
1 tbsp BP
1/2 oz nuts/seeds

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44
Q

fruit group includes

A

fresh, dried, frozen, sauces, canned, 100% juice

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45
Q

fruits are good sources of

A

phytochemical, potassium, vitamin C, folate

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46
Q

fruit serving size

A

1 cup fruit
1/2-1c 100% juice
1/2c dried

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47
Q

vegetables group includes

A

fresh, cooked, canned, frozen, dried/dehydrated, 100% juice

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48
Q

vegetables subgroups

A

dark green, orange and red, beans, peas, lentils, starchy, other

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49
Q

vegetables are good sources of

A

micronutrients, fiber, phytochemical

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50
Q

vegetables serving size

A

1c raw/cooked
1c juice
2c uncooked leafy

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51
Q

oils are often good sources of

A

fat-soluble vitamins

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52
Q

oils are supplied by

A

vegetables, nuts, seeds, seafood, olives, avocado

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53
Q

it is recommended to limit foods high in

A

solid fat, added sugar

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54
Q

solid fat

A

beef fat, butter, stick margarine, shortening

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55
Q

solid fats are sources of

A

unhealthy saturated fat

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56
Q

ultra processed food

A

numerous ingredients that were added during production to improve desirable characteristics

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57
Q
A
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58
Q

NOVA group 1 foods

A

edible parts of plants, animals, fungi, algae

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59
Q

NOVA group 1 does not add

A

salt, sugar, oil/fat

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60
Q

NOVA group 1 mechanisms

A

cutting, drying, non-alcohol fermentation, pasteurization, freezing, containers, vacuum pack

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61
Q

NOVA group 2

A

processed culinary ingredients

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62
Q

NOVA group 2 foods

A

oil butter, sugar, salt

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63
Q

NOVA group 2 foods are derived from

A

group 1

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64
Q

NOVA group 2 foods found in

A

home kitchen

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65
Q

NOVA group 2 foods are used with

A

group 1, not eaten alone

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66
Q

NOVA group 3

A

processed foods
gr 1 + gr 2

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67
Q

NOVA group 3 adds

A

salt, oil/butter, sugar, preservative

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68
Q

NOVA group 3 generally contains ____ ingredients

A

2-3

69
Q

NOVA group 4

A

ultra processed foods

70
Q

NOVA group 4 are not ____ foods but ____ foods

A

modified, formulated

71
Q

NOVA group 4 cannot be

A

reproduced in home kitchen

72
Q

NOVA group 4 additives used to

A

imitate or enhance sensory response and to disguise unpalatable properties of end product

73
Q

goals of dietary guidelines

A

promote good health
reduce risk of nutrition-related chronic disease

74
Q

2020-2025 dietary guidelines

A

follow healthy dietary pattern at every life stage
customize and enjoy nutrient-dense foods
focus on meeting food group needs
limit foods and beverages higher in added sugar, sat fat, sodium

75
Q

a healthy eating pattern includes

A

variety of vegetables
suits
grains
fat-free, low-fat dairy
protein
oils

76
Q

a healthy eating pattern limits

A

saturated fat, trans fat, added sugar, sodium, alcohol

77
Q

infants from birth-6months old should consume

A

breast milk or iron-fortified formula

78
Q

infants 6mo-12mo should consume

A

low-sodium, nutrient dense foods in addition to formula/breast milk
potentially allergenic foods
foods rich in iron, zinc

79
Q

infants 6mo-12mo should not consume

A

added sugar

80
Q

infants 12-23 months should drink

A

cows milk, fortified soy

81
Q

infants 12-23 months should eat

A

low-sodium, nutrient dense foods from all groups

82
Q

infants 12-23 months should not consume

A

added sugar

83
Q

children 2-18 years old should limit

A

consumption of added sugar

84
Q

females who can become pregnant, are pregnant, or breastfeeding should consume ____ of seafood per week

A

8-12oz

85
Q

females who can become pregnant, are pregnant, or breastfeeding should not eat

A

large fish, may contain methylmercury

86
Q

females who can become pregnant, are pregnant, or breastfeeding should consume ___ fish foods or take an ___ supplement

A

iron, iron

87
Q

females who can become pregnant, are pregnant, or breastfeeding should not consume ___, limit ____

A

alcohol, caffeine

88
Q

females who can become pregnant, are pregnant, or breastfeeding should obtain ____ of folic acid each day

A

400

89
Q

adults 60 and older should consume adequate amounts of

A

protein rich food

90
Q

nutrients of public concern

A

potassium
dietary fiber
calcium
vit D

91
Q

first food guide

A

1943, basic 7

92
Q

my plate created in

A

2011

93
Q

my plate 5 groups

A

fruit, vegetables, protein, grains, dairy

94
Q

my plate has ___ different nutritionally adequate daily food patterns

A

12

95
Q

my plate guidelines 20 y/o: kcal

A

female 1800-2400
male 2600-3200

96
Q

my plate guidelines 20 y/o: fruit

A

1.2-2 c
2-2.5c

97
Q

my plate guidelines 20 y/o: vegetables

A

2.5-3c
3.5-4c

98
Q

my plate guidelines 20 y/o: grains

A

6-8oz
9-10oz

99
Q

my plate guidelines 20 y/o: protein foods

A

5-6.5oz
6.5-7oz

100
Q

my plate guidelines 20 y/o: dairy

A

3c
3c

101
Q

my plate guidelines 20 y/o: oils

A

5-6tsp
6-7tsp

102
Q

my plate plan emphasizes

A

nutrient dense foods and beverages that contain little or no empty calories

103
Q

my plate plan limits intake of

A

sat. fat, sodium, added sugar

104
Q

portion size: 4 dice=

A

1 oz cheese

105
Q

portion size: computer mouse

A

1/2-2/3c of food / baked potato

106
Q

portion size: tennis ball

A

med or sm fruit

107
Q

portion size: baseball or human fist

A

1 cup
lg apple

108
Q

portion size: small yo-yo

A

1 standard bagel or English muffin

109
Q

portion size: bar of soap

A

3oz meat

110
Q

the typical American diet does not contain enough

A

fruit, vegetables, dairy

111
Q

the typical american diet contains too much

A

added sugar, fat, sodium

112
Q

foods that are consumed more than my plate recommendation

A

meat, eggs, nuts
grains

113
Q

food list method can be useful for

A

people with diabetes or those trying to lose weight

114
Q

the FDA regulates and monitors information that can be

A

placed on food labels, claims about health benefits

115
Q

set of nutrient intake standards developed for labeling purposes

A

daily values

116
Q

DVs are ____ and ____ set of nutrient standards than RDAs

A

more simplified, practical

117
Q

the adult DV for a nutrient is based on a

A

2000 kcal/day diet

118
Q

DV goal
___% fiber, vitamins, minerals

A

100

119
Q

<5% DV= ___ source

A

low

120
Q

> 20% DV= ___ source

A

high, excellent

121
Q

10-19% DV=___ source

A

good

122
Q

health claims

A

describes how a food, food ingredient, or dietary supplement may reduce the risk of a nutrition related condition

123
Q

the FDA only allows health claims on food labels that:
indicate the product has

A

health benefits when consumed with other foods in a daily diet

124
Q

the FDA only allows health claims on food labels that:
are ___, ____to understand, ____ and not ____

A

complete, easy to understand, honest, misleading

125
Q

the FDA only allows health claims on food labels that:
refer to a product that has ____% or more of the DV for specific nutrients before fortification

A

10

126
Q

the FDA only allows health claims on food labels that:
are for a product intended for

A

people over the age of 2

127
Q

the FDA only allows health claims on food labels that:
use ___ or ___ to describe the relationship between product and disease

A

may, might

128
Q

the FDA only allows health claims on food labels that:
do not quantify any

A

degree of risk reduction

129
Q

the FDA only allows health claims on food labels that:
indicate that many

A

factors influence disease

130
Q

structure/function claims

A

describes the role of a nutrient or dietary supplement plays in maintaining a structure or promoting a normal function

131
Q

the FDA allows certain structure/function claims such as

A

calcium builds bones
fiber maintains bowel regularity

132
Q

manufactures cannot claim that

A

a nutrient, food, dietary supplement prevents or treats a serious health condition

133
Q

FDA allows claims on labels that describe level, terms such as

A

free, high, low, more, reduced

134
Q

sugar free

A

less than .5g per serving

135
Q

reduced sugar

A

25% less sugar per serving than the reference food

136
Q

no added sugar

A

no sugar or sugar-containing ingredients added during processing

137
Q

calorie free

A

<5kcal per serving

138
Q

low calorie

A

40kcal or less

139
Q

reduced or fewer calories

A

at least 25% fewer than reference food

140
Q

fat free

A

less than .5g / serving

141
Q

low fat

A

3g or less

142
Q

2% milk is ___ fat

A

reduced

143
Q

reduced or less fat

A

at least 25% less than reference food

144
Q

cholesterol free

A

less than 2mg of cholesterol and 2g or less of saturated fat

145
Q

high fiber

A

5g or more

146
Q

good source of fiber

A

2.5-4.9g fiber

146
Q
A
147
Q

extra lean

A

less than 5g of fat, 2g sat fat, 95mg cholesterol

148
Q

lean

A

<10g fat, 4.5 sat fat, 95mg cholesterol

149
Q

light or lite

A

lite: 1/3 fewer calories or 1/2 fat
light: color

150
Q

FDA is reviewing the terms ___ and ___on food labels

A

natural, healthy

151
Q

supplements: FDA does not require proof that

A

labels are accurate, truthful

152
Q

if using a structure/function claim, manufacturer must notify FDA about the claims within

A

30 days of going to market

153
Q

organic food

A

no antibiotics, hormones, synthetic fertilizer, most pesticides, genetic improvements, spoilage-killing radiation

154
Q

technical or chemical definition of organic

A

substances that contain carbon bonded to hydrogen

155
Q

“100% organic” vs “organic”

A

100% certified organic, must identify
95% certified organic, remaining 5% on USDAs list of allowed

156
Q

northwestern European diet

A

UK, Scandinavia, germany

157
Q

northwestern Europe traditional diet

A

meat and potatoes

158
Q

latin American traditional diet

A

corn, beans, chili peppers, avocado, papaya, pineapple, whole-grain tortillas, quinoa, rice, fish, shellfish, poultry, meats, spices

159
Q

Italian traditional diet

A

pasta, other grains, olive oil, fish, nuts, fruits, vegetables

160
Q

mediterranean traditional diet

A

whole grains, various fruit and vegetables, beans, potatoes, seafood, poultry, olive oil, wine

161
Q

african heritage traditional diet

A

leafy greens, beans, black-eyed peas, peanuts, flat bread, whole-grain millet, sorghum, kiwano, plantains, okra, tuber vegetables

162
Q

asian traditional diet

A

large amount of vegetables, rice, noodles, small amount meat, fish, shellfish

163
Q

Native American traditional diet

A

wild vegetation, berries, fish, game, tomatoes, corn, green leafy vegetables, beans, squash

164
Q

According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?

A

false

165
Q

According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?

A

true

166
Q

Last week, Jacara didn’t consume the recommended
amount of vitamin C for a couple of days. Nevertheless,
he is unlikely to develop scurvy, the vitamin C deficiency
disease. True or false?

A

true

167
Q

Canned carrots are an example of an ultra-processed
food. True or false?

A

false

168
Q

The Nutrition Facts panel on a food label provides
information concerning amounts of energy, fiber, and
sodium that are in a serving of the food. True or false?

A

true

IPHS nutrition (10 decks)

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