chapter 3: planning

Question 1

requirement

Answer 1

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

Question 2

dietary reference intakes (DRIs)

Answer 2

a variety of energy and nutrient intake standards that nutrition experts in the u.s. use as references when making dietary recommendations

Question 3

estimated average requirement (EAR)

Answer 3

daily amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group

Question 4

recommended dietary allowance (RDA)

Answer 4

standards for recommended daily intakes of several nutrients that meet the nutrient needs of nearly all (approximately 98%) of healthy people

Question 5

estimated energy requirement (EER)

Answer 5

average daily energy intake that meets needs of a healthy person who is maintaining his/her weight

Question 6

adequate intake (AI)

Answer 6

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

Question 7

tolerable upper intake level (UL)
- upper level

Answer 7

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

Question 8

nutrient standards

Answer 8

• plan nutritious diets for groups of people
• evaluate nutritional adequacy of population’s diet
• develop certain food products
• provide standards for nutritional labeling purposes (daily values)

Question 9

grains

Answer 9

examples: wheat, rice, and oats
primary macronutrients: carbohydrate and protein
enrichment: replacement of some nutrients that were lost during process
fortification: addition of any nutrient to a food to boost its level of the nutrient
- whole grains provide more fiber and micronutrients than refined grains

Question 10

dairy

Answer 10

examples: milk and products made from milk
micronutrient (mineral): calcium
dairy vs. fat: cream cheese, cream, and butter and high in fat

Question 11

protein-rich foods

Answer 11

examples: beef, pork, lamb, fish, shellfish, liver, and poultry
- excellent sources of iron
plant based alternatives: dry beans & peas, eggs, nuts, and seeds

Question 12

fruits

Answer 12

examples: fresh, dried, frozen, sauced, canned fruit, and 100% juice (carbohydrates)
- whole or cut-up fruits provide more fiber than juices
- good sources of phytochemicals

Question 13

vegetables

Answer 13

examples: fresh, cooked, canned, frozen, and dried/dehydrated vegetables, and 100% vegetable juice
- good sources of micronutrients ( minerals & vitamins), fiber, and phytochemicals

Question 14

oils/fats

Answer 14

• can be considered its own food group
  healthy fats: fatty fish, peanuts, walnuts, sunflower seeds, avocados, and olives
  - more fluid like
  unhealthy fats: beef fat, butter fats stick margarine, and shortening
  - solid fats

Question 15

can you get all of your micronutrients from a single vegetable or a single fruit?

Answer 15

a variety of vegetables/ greens
fruits, especially whole fruits
grains, especially whole grains

Question 16

how can you ensure you obtain the requirement for all micronutrients?

Answer 16

choose a variety of nutrient-dense foods from all food groups and consume recommended amounts

Question 17

what should you limit?

Answer 17

saturated fats and trans fats, added sugars, and sodium

Question 18

how should a pregnant woman adjust her diet regarding food groups to prevent mercury toxicity to fetus?

Answer 18

do not eat certain large fish
- shark
- swordfish
- king mackerel

Question 19

what vitamin (micronutrient) should a women make sure she gets enough of for proper nervous system development of the fetus?

Answer 19

iron-rich foods or take an iron supplements

Question 20

what food groups of the average american consume too little of?

Answer 20

fruits, vegetables, and fat-free or low-fat dairy products

Question 21

what food groups do the average american consume too much of?

Answer 21

added sugars, solid fats, and sodium

Question 22

calories are calculated from what nutrients?

Answer 22

carbohydrates, proteins, and fats

Question 23

percent daily value is based off of what DRI’s?

Answer 23

RDA (recommended dietary allowance) and AI (adequate intake)

Question 24

what is the percent daily value minimum for a product to have a health claim before fortification?

Answer 24

10% or more

Question 25

which of the following words below probably isn’t allowed for a health claim? may, might, or will?

Answer 25

will

Question 26

can you quantify the degree it will reduce a disease?

Answer 26

no

Question 27

is it allowed to state a product “may reduce a disease?”

Answer 27

no, since many factors could influence disease

Question 28

can companies make accurate claims when describing the entire population? are we all the same?

Answer 28

manufacturers cannot claim that a nutrient, food, or dietary supplement prevents or treats a serious health condition

Question 29

how much of a reduction in calories and fat must a product have to be labeled as “diet?”

Answer 29

• light or lite
• at least 1/3 fewer calories
• at least 1/2 the fat

Question 30

what percent of a product must be organic to have the USDA organic seal?

Answer 30

“100% organic” or “organic (at least 95%)

Question 31

organic farming

Answer 31

• no synthetic fertilizers
• no synthetic pesticides
• genetically-modified organisms (GMOs) are not allowed
• no growth hormones or antibiotics may be used

Question 32

conventional farming

Answer 32

• few restrictions on types of fertilizers
• any government-approved pesticides can be used per label instructions
• government- allowed GMOs are allowed
• government- allowed hormone and antibiotic treatments are allowed

Question 33

do cultural influencers affect diet?

Answer 33

yes

Question 34

do religions effect diet?

Answer 34

yes