chapter 3 Flashcards
1
Q
nutrient requirement
A
smallest amount of a nutrient that maintains a defined level of nutritional health
2
Q
the required amount of a nutrient is generally enough to prevent
A
nutrients deficiency disease
3
Q
many factors of nutrient requirements include
A
age, sex, general health status, physical activity, medication/drugs
4
Q
we store some nutrients in the
A
liver, fat, bones
5
Q
DRI
A
daily energy and nutrient intake standards that nutrition experts use as references
6
Q
DRI developed by
A
Food and nutrition board of the institute of medicine (FNB)
7
Q
DRI purpose
A
reduce risk of nutrient deficiency and excess
prevent disease
achieve optimal health
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
9
Q
is EAR used as a nutrient goal for individuals
A
no
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
11
Q
first need ____ to establish an RDA
A
EAR
12
Q
scientists add a margin of error to the EAR that allows
A
individual variations in nutrient needs and helps maintain tissue stores
13
Q
AI
A
dietary recommendations for nutrients that scientists do not have enough information to set RDA
14
Q
ex. vitamin with AI
A
k
15
Q
UL
A
highest average amount of a nutrient that is unlikely to be harmful when consumed daily
16
Q
EER
A
average daily energy intake that meets the need of a healthy person who is maintaining their weight
17
Q
AMDR
A
macro intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases
18
Q
AMDR carbs: % and calories
A
45-65%
900-1300
19
Q
AMDR protein: % and calories
A
10-35%
200-700
20
Q
AMDR fat: % and calories
A
20-35%
400-700
21
Q
CDRRs
A
nutrient intake levels that reduce chronic disease risk within a healthy population
22
Q
only CCDR
A
sodium <2300mg
23
Q
nutrient standards are used to
A
plan nutritious diets
elevate nutritional adequacy
commercial application
provide standards for nutritional label
24
Q
RDAs and AIs are often used to
A
evaluate NOT PLAN an individuals diet
25
5 general food groups
grains
dairy
protein
fruit
vegetables
26
food guide
consumer friendly dietary tools to ensure DRIs are met
27
grain products made from
wheat, rice, oats
28
primary macro of grains
carbohydrate (starch) and protein
29
grain serving size
1 slice bread
1 cup cereal
1/2 c cooked rice/pasta/oat
30
enrichment
replacement of some nutrients that we lost during processing
31
enriched grains have specific amounts of ___ and ____ added to them
iron, four B vitamins
32
fortification
addition of any nutrient to a food to boost its nutritional content
33
___ grains provide more fiber and other nutrients than ___ grains
whole
refined
34
whole vs refined grain
whole has bran, endosperm, germ
refined has endosperm
35
bran
fibre-filled outer layer with B vitamins and minerals
36
endosperm
starchy carbohydrate middle layer with some protein
37
germ
nutrient packed core with B vitamins, vitamin E, phytochemical, healthy fat
38
dairy product group includes
milk, milk products that contain calcium
39
dairy group has excellent sources of
calcium, protein, phosphorus, riboflavin (B2)
40
which dairy foods are not included in the dairy group
cream cheese, cream, butter
41
protein food group induces
beef, pork, lamb, fish, shellfish, poultry, dry beans, peas, eggs, nuts, seeds
42
protein rich foods are rich sources of
iron, zinc, B vitamins
43
protein rich food serving size
1 oz meat/fish/poultry
1/4c cooked dry beans/lentils/peas
1 egg
1 tbsp BP
1/2 oz nuts/seeds
44
fruit group includes
fresh, dried, frozen, sauces, canned, 100% juice
45
fruits are good sources of
phytochemical, potassium, vitamin C, folate
46
fruit serving size
1 cup fruit
1/2-1c 100% juice
1/2c dried
47
vegetables group includes
fresh, cooked, canned, frozen, dried/dehydrated, 100% juice
48
vegetables subgroups
dark green, orange and red, beans, peas, lentils, starchy, other
49
vegetables are good sources of
micronutrients, fiber, phytochemical
50
vegetables serving size
1c raw/cooked
1c juice
2c uncooked leafy
51
oils are often good sources of
fat-soluble vitamins
52
oils are supplied by
vegetables, nuts, seeds, seafood, olives, avocado
53
it is recommended to limit foods high in
solid fat, added sugar
54
solid fat
beef fat, butter, stick margarine, shortening
55
solid fats are sources of
unhealthy saturated fat
56
ultra processed food
numerous ingredients that were added during production to improve desirable characteristics
57
58
NOVA group 1 foods
edible parts of plants, animals, fungi, algae
59
NOVA group 1 does not add
salt, sugar, oil/fat
60
NOVA group 1 mechanisms
cutting, drying, non-alcohol fermentation, pasteurization, freezing, containers, vacuum pack
61
NOVA group 2
processed culinary ingredients
62
NOVA group 2 foods
oil butter, sugar, salt
63
NOVA group 2 foods are derived from
group 1
64
NOVA group 2 foods found in
home kitchen
65
NOVA group 2 foods are used with
group 1, not eaten alone
66
NOVA group 3
processed foods
gr 1 + gr 2
67
NOVA group 3 adds
salt, oil/butter, sugar, preservative
68
NOVA group 3 generally contains ____ ingredients
2-3
69
NOVA group 4
ultra processed foods
70
NOVA group 4 are not ____ foods but ____ foods
modified, formulated
71
NOVA group 4 cannot be
reproduced in home kitchen
72
NOVA group 4 additives used to
imitate or enhance sensory response and to disguise unpalatable properties of end product
73
goals of dietary guidelines
promote good health
reduce risk of nutrition-related chronic disease
74
2020-2025 dietary guidelines
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
a healthy eating pattern includes
variety of vegetables
suits
grains
fat-free, low-fat dairy
protein
oils
76
a healthy eating pattern limits
saturated fat, trans fat, added sugar, sodium, alcohol
77
infants from birth-6months old should consume
breast milk or iron-fortified formula
78
infants 6mo-12mo should consume
low-sodium, nutrient dense foods in addition to formula/breast milk
potentially allergenic foods
foods rich in iron, zinc
79
infants 6mo-12mo should not consume
added sugar
80
infants 12-23 months should drink
cows milk, fortified soy
81
infants 12-23 months should eat
low-sodium, nutrient dense foods from all groups
82
infants 12-23 months should not consume
added sugar
83
children 2-18 years old should limit
consumption of added sugar
84
females who can become pregnant, are pregnant, or breastfeeding should consume ____ of seafood per week
8-12oz
85
females who can become pregnant, are pregnant, or breastfeeding should not eat
large fish, may contain methylmercury
86
females who can become pregnant, are pregnant, or breastfeeding should consume ___ fish foods or take an ___ supplement
iron, iron
87
females who can become pregnant, are pregnant, or breastfeeding should not consume ___, limit ____
alcohol, caffeine
88
females who can become pregnant, are pregnant, or breastfeeding should obtain ____ of folic acid each day
400
89
adults 60 and older should consume adequate amounts of
protein rich food
90
nutrients of public concern
potassium
dietary fiber
calcium
vit D
91
first food guide
1943, basic 7
92
my plate created in
2011
93
my plate 5 groups
fruit, vegetables, protein, grains, dairy
94
my plate has ___ different nutritionally adequate daily food patterns
12
95
my plate guidelines 20 y/o: kcal
female 1800-2400
male 2600-3200
96
my plate guidelines 20 y/o: fruit
1.2-2 c
2-2.5c
97
my plate guidelines 20 y/o: vegetables
2.5-3c
3.5-4c
98
my plate guidelines 20 y/o: grains
6-8oz
9-10oz
99
my plate guidelines 20 y/o: protein foods
5-6.5oz
6.5-7oz
100
my plate guidelines 20 y/o: dairy
3c
3c
101
my plate guidelines 20 y/o: oils
5-6tsp
6-7tsp
102
my plate plan emphasizes
nutrient dense foods and beverages that contain little or no empty calories
103
my plate plan limits intake of
sat. fat, sodium, added sugar
104
portion size: 4 dice=
1 oz cheese
105
portion size: computer mouse
1/2-2/3c of food / baked potato
106
portion size: tennis ball
med or sm fruit
107
portion size: baseball or human fist
1 cup
lg apple
108
portion size: small yo-yo
1 standard bagel or English muffin
109
portion size: bar of soap
3oz meat
110
the typical American diet does not contain enough
fruit, vegetables, dairy
111
the typical american diet contains too much
added sugar, fat, sodium
112
foods that are consumed more than my plate recommendation
meat, eggs, nuts
grains
113
food list method can be useful for
people with diabetes or those trying to lose weight
114
the FDA regulates and monitors information that can be
placed on food labels, claims about health benefits
115
set of nutrient intake standards developed for labeling purposes
daily values
116
DVs are ____ and ____ set of nutrient standards than RDAs
more simplified, practical
117
the adult DV for a nutrient is based on a
2000 kcal/day diet
118
DV goal
___% fiber, vitamins, minerals
100
119
<5% DV= ___ source
low
120
>20% DV= ___ source
high, excellent
121
10-19% DV=___ source
good
122
health claims
describes how a food, food ingredient, or dietary supplement may reduce the risk of a nutrition related condition
123
the FDA only allows health claims on food labels that:
indicate the product has
health benefits when consumed with other foods in a daily diet
124
the FDA only allows health claims on food labels that:
are ___, ____to understand, ____ and not ____
complete, easy to understand, honest, misleading
125
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
10
126
the FDA only allows health claims on food labels that:
are for a product intended for
people over the age of 2
127
the FDA only allows health claims on food labels that:
use ___ or ___ to describe the relationship between product and disease
may, might
128
the FDA only allows health claims on food labels that:
do not quantify any
degree of risk reduction
129
the FDA only allows health claims on food labels that:
indicate that many
factors influence disease
130
structure/function claims
describes the role of a nutrient or dietary supplement plays in maintaining a structure or promoting a normal function
131
the FDA allows certain structure/function claims such as
calcium builds bones
fiber maintains bowel regularity
132
manufactures cannot claim that
a nutrient, food, dietary supplement prevents or treats a serious health condition
133
FDA allows claims on labels that describe level, terms such as
free, high, low, more, reduced
134
sugar free
less than .5g per serving
135
reduced sugar
25% less sugar per serving than the reference food
136
no added sugar
no sugar or sugar-containing ingredients added during processing
137
calorie free
<5kcal per serving
138
low calorie
40kcal or less
139
reduced or fewer calories
at least 25% fewer than reference food
140
fat free
less than .5g / serving
141
low fat
3g or less
142
2% milk is ___ fat
reduced
143
reduced or less fat
at least 25% less than reference food
144
cholesterol free
less than 2mg of cholesterol and 2g or less of saturated fat
145
high fiber
5g or more
146
good source of fiber
2.5-4.9g fiber
146
147
extra lean
less than 5g of fat, 2g sat fat, 95mg cholesterol
148
lean
<10g fat, 4.5 sat fat, 95mg cholesterol
149
light or lite
lite: 1/3 fewer calories or 1/2 fat
light: color
150
FDA is reviewing the terms ___ and ___on food labels
natural, healthy
151
supplements: FDA does not require proof that
labels are accurate, truthful
152
if using a structure/function claim, manufacturer must notify FDA about the claims within
30 days of going to market
153
organic food
no antibiotics, hormones, synthetic fertilizer, most pesticides, genetic improvements, spoilage-killing radiation
154
technical or chemical definition of organic
substances that contain carbon bonded to hydrogen
155
"100% organic" vs "organic"
100% certified organic, must identify
95% certified organic, remaining 5% on USDAs list of allowed
156
northwestern European diet
UK, Scandinavia, germany
157
northwestern Europe traditional diet
meat and potatoes
158
latin American traditional diet
corn, beans, chili peppers, avocado, papaya, pineapple, whole-grain tortillas, quinoa, rice, fish, shellfish, poultry, meats, spices
159
Italian traditional diet
pasta, other grains, olive oil, fish, nuts, fruits, vegetables
160
mediterranean traditional diet
whole grains, various fruit and vegetables, beans, potatoes, seafood, poultry, olive oil, wine
161
african heritage traditional diet
leafy greens, beans, black-eyed peas, peanuts, flat bread, whole-grain millet, sorghum, kiwano, plantains, okra, tuber vegetables
162
asian traditional diet
large amount of vegetables, rice, noodles, small amount meat, fish, shellfish
163
Native American traditional diet
wild vegetation, berries, fish, game, tomatoes, corn, green leafy vegetables, beans, squash
164
According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?
false
165
According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?
true
166
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?
true
167
Canned carrots are an example of an ultra-processed
food. True or false?
false
168
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?
true
