Food Labels and Portion Sizes Flashcards
The number of servings of a food or dietary supplement provided in a package, based on the specified serving size.
Servings per container
Reference amount for a food or dietary supplement for which nutrition/supplement information is provided.
serving size
The amount of food an individual chooses to serve themselves.
portion size
The amount in a serving contributed toward the recommended daily value for a nutrient, based on a 2000-calorie diet.
% daily value
The total amount of sugar in a food (includes both added and naturally occurring sugars in a food).
total sugar
The amount of sugar that has been added to a food product (does not include sugar that is a natural part of the food).
added sugar
A reference recommended amount of a nutrient for healthy individuals.
Reference intakes
Contains 40 calories or less per serving
low calorie
Contains less than 5 calories per serving
calorie free
Contains 20 milligrams or less per serving and 2 grams or less of saturated fat per serving
low cholesterol
Contains less than 2 milligrams of cholesterol per serving
cholesterol free
Contains less than 3 grams of fat per serving
low fat
Contains at least 25% less fat per serving than the regular product (for a similar serving size)
reduced fat
Contains 1 gram or less of saturated fat per serving and no more than 15% of calories from saturated fat
low saturated fat
Contains less than 0.5 grams of saturated fat per serving and no greater than 0.5 grams of trans fat per serving
saturated fat-free
Contains less than ½ gram of total fat per serving
fat free
Contains X% non-fat macronutrients by weight (e.g., 98% fat-free)
% fat free
Contains less than 0.5 grams of trans fat per serving (does not mean completely free of trans fats)
No Trans Fat
Contains less than ½ a gram of sugar per serving
no sugar
Contains no added sources of sugar (but may still contain a large amount of natural sugar, e.g., dried fruit)
no added sugar
Contains less than 140 milligrams of sodium per serving
low sodium
Contains less than 35 milligrams of sodium per serving
very low sodium
Contains no added salt (may still contain sodium if naturally in the food) and must state that it is not sodium free
no salt added
Contains less than 5 milligrams of sodium per serving
sodium free
Contains 50% less fat or sodium or 1/3 fewer calories than the regular product (for an equal serving size)
light/lite
Contains less than 20 parts per million (ppm) of gluten*
gluten free
Certified by an independent organization to contain less than 10 ppm of gluten per serving
certified gluten free
The product contains only organic ingredients, i.e., those produced using organic standards (not including water and salt).
100% organic
The product contains at least 95% organic ingredients (not including water and salt).
Organic
The product contains at least 70% organic ingredients. The remaining 30% are still subject to various standards, including the use of non-genetically modified organism (Non-GMO) ingredients.
Made With Organic Ingredients
Chickens had access to roam outside the cage; there is no guarantee that they did.
Cage-Free (on poultry products)
Fed grass versus grain or corn for primary source of food, no government standards or regulation.
Grass-Fed (on beef products)
No true definition, meat and poultry cannot contain artificial ingredients, colors, or preservatives.
Natural
Spent time on pasture or outdoors for a period of time, no clear indication of how much time, and no government standards or regulation.
Pasture raised
In the United States, what year is/was the deadline for the majority of food companies to adopt the new revised Nutrition Facts Label?
A. 1990
B. 2016
C. 2020
D. 2025
C. 2020
Which of the following are no longer required to be listed on the new Nutrition Facts label?
A. Vitamins A and C
B. Potassium and vitamin D
C. Total calories
D. Added sugars
A. Vitamins A and C
Per the new Nutrition Facts Label requirements, what must be included on food packaging for containers that have 2 to 3 servings per container?
A. Multiple Nutrition Facts Labels
B. A dual column Nutrition Facts Label
C. The original Nutrition Facts Label
B. A dual column Nutrition Facts Label
You are speaking with a client about how to make sure they pick the healthiest meal replacement bar for their weight loss nutrition plan. What would you tell them to specifically look for on the Nutrition Facts Label to help them make the best decision?
A. High in vitamin C
B. Low in protein
C. High in fat
D. Low in added sugar
D. Low in added sugar
By law in the United States, which components are required to be displayed on all supplement packaging?
Select all that apply.
A. The supplement’s name
B. Net quantity of the supplement
C. The Supplement Facts label
D. An ingredients list
E. The phone number of the manufacturer
A, B, C, D
When must other vitamins and minerals (in addition to the standard required list of nutrients) be listed on the Supplement Facts Label?
Select all that apply.
A. When they have been specifically added to the supplement
B. When concentrations are above recommended levels
C. When a claim is made about them on the packaging
D. When the micronutrients change how the supplement works
A, C
What should be the first area of focus when reviewing a Supplement Facts Label?
A. Total fat
B. Serving size
C. Vitamin D
D. Amino acids
B. Serving size
What is portion size?
The amount of food put on a plate
What resources should a Nutrition Coach direct a client to for additional information on healthy eating and portion control?
Select all that apply.
A. Popular fitness magazines
B. A favorite nutrition podcast
C. Harvard Healthy Eating Plate
D. USDA MyPlate
C. Harvard Healthy Eating Plate
D. USDA MyPlate
1 cup of vegetables is equal to what hand reference?
closed fist
3 oz protein is equal to what hand reference?
open palm
1 tsp oil is equal to what hand reference?
one fingertip
1 cup grains is equal to what hand reference?
two cupped palms
1 oz cheese is equal to what hand reference?
one finger length
4 tbsp solid fat is equal to what hand reference?
two whole thumbs
Portion control guidelines that use the image of a healthy-eating plate generally recommend that protein foods comprise how much area on a plate?
a. Approximately half of the plate
b. Approximately a quarter of the plate
c. Approximately a sixth of the plate
d. Approximately a third of the plate
b. Approximately a quarter of the plate
The ingredients list for a granola bar lists the following as the first four ingredients: oats, sugar, corn syrup, and peanut butter. What can the Nutrition Coach determine about the amount of sugar in the product?
a. The product is fairly low in sugar as it is not the first ingredient listed.
b. The product has a small amount of sugar.
c. 25% of the product is sugar.
d. Sugar is the second-largest ingredient in the product, by weight.
d. Sugar is the second-largest ingredient in the product, by weight.
Which of the following is an appropriate visual approximation for a 1/4-cup serving of dried fruit?
a. A hockey puck
b. A tennis ball
c. A baseball
d. A large egg
d. A large egg
Nutrition Information labels in the EU and UK do not indicate a serving size on food labels. Instead, they provide nutrient information for what standard amount?
a. 3 ounces of dry or 1 cup of fluid product
b. 1/4 cup dry or a pint of fluid product
c. 100 grams of dry or 100 milliliters of fluid product
d. 1 gram of dry or 1 milliliter of fluid product
c. 100 grams of dry or 100 milliliters of fluid product
A client asks if the serving size on a nutrition facts label is the recommended amount of the food that she should eat. How would a Nutrition Coach answer her?
a. The serving size is a recommended amount for what individuals should eat at one sitting, but may vary from person to person.
b. The serving size is a reference amount based on the amount of food that individuals are typically thought to eat at one sitting.
c. The serving size is a standardized amount that reflects the amount of food that should be eaten by most individuals at one sitting.
d. The serving size is an accurate estimation of what individuals should be eating at one sitting.
b. The serving size is a reference amount based on the amount of food that individuals are typically thought to eat at one sitting.
What is an appropriate visual approximation for vegetables at a meal for an average adult male who requires approximately 2200-2800 calories per day?
a. One fist-sized portion
b. Two fist-sized portions
c. One poker chip-sized portion
d. Two poker chip-sized portions
b. Two fist-sized portions
If a food label in the EU and UK mentions a dietary ingredient in the product name or on the primary display panel, what must be included in the ingredients list in addition to the name of the dietary ingredient?
a. The volume of the dietary ingredient in the product
b. The percentage (%) by weight of the dietary ingredient in the product
c. The ratio of the dietary ingredient to the total number of ingredients in the product
d. The source of the dietary ingredient
b. The percentage (%) by weight of the dietary ingredient in the product
What is an appropriate visual approximation for starch at a meal for an average adult male who requires approximately 2200-2800 calories per day?
a. Two finger-sized portions
b. One finger-sized portion
c. Two cupped palm-size portions
d. One cupped palm-size portion
c. Two cupped palm-size portions
A brand of oatmeal claims that it is a “Good Source of Soluble Fiber” on its label. According to FDA labeling requirements, what must the Nutrition Facts label specify?
a. The amount of soluble fiber in the specified serving size
b. The role of soluble fiber in a healthy diet
c. The percentage of soluble fiber in the package
d. The Recommended Dietary Allowance (RDA) for soluble fiber
a. The amount of soluble fiber in the specified serving size
What is an appropriate portion (in ounces) of protein at a meal for an adult, average woman who requires approximately 1500-1800 calories per day?
a. 6 - 8 ounces
b. 3 - 4 ounces
c. 4 - 5 ounces
d. 1 - 2 ounces
b. 3 - 4 ounces
Which of the following components is not required on the new/revised nutrition facts label?
a. Total calories
b. Calories from fat
c. Added sugars
d. Total sugars
b. Calories from fat
A client is looking to buy a high-fiber brand of cereal but is not sure how to tell if a brand is high in fiber. What would a Nutrition Coach recommend that they look at to determine this?
a. Look for a brand that has a percent daily value of 20 or more for dietary fiber.
b. Look for a brand that has 2 grams or more of fiber per serving.
c. Look for a brand that has 3 grams of fiber or more per serving.
d. Look for a brand that has dietary fiber on the nutrition facts label.
a. Look for a brand that has a percent daily value of 20 or more for dietary fiber.
The new/revised nutrition facts label requires the nutrient content of four micronutrients to be listed. These micronutrients are listed in which of the following groups?
a. Calcium, vitamin D, potassium, and iron
b. Vitamin C, calcium, vitamin D, and iron
c. Potassium, Calcium, Iron, and Vitamin C
d. Potassium, vitamin C, vitamin D, and iron
a. Calcium, vitamin D, potassium, and iron
Many vitamin and mineral supplements provide well over 100% of the daily value for those nutrients. Why is it important to review this information on a supplement facts label?
a. Individuals who need supplements will always require over 100% the Daily Value, so it is important to look for larger amounts.
b. We do not absorb 100% of the nutrients in supplements, so it is important to look for products that provide well over 100% of the DV.
c. The amount provided may or may not be appropriate for an individual and it should be evaluated in the context of the individual’s needs.
d. Supplements that provide less than 100% of the Daily Value are poor sources of those nutrients.
c. The amount provided may or may not be appropriate for an individual and it should be evaluated in the context of the individual’s needs.
A client mentions that he is trying to find a brand of cereal that is high in fiber but is not sure how to compare different products. What recommendation could a Nutrition Coach provide to help him choose a brand that is high in fiber?
a. Choose a brand that has a % Daily Value of 20% or more for fiber.
b. Choose a brand that has a % Daily Value of 20% or less for fiber.
c. Choose a brand that has a % Daily Value of 5% or more for fiber.
d. Choose a brand that has a % Daily Value of 5% or less for fiber.
a. Choose a brand that has a % Daily Value of 20% or more for fiber.
