Intro to Nutrition and Planning a Healthy Diet

Question 1

What are the six classes of essential nutrients?

Answer 1

o	Carbs
o	Lipids
o	Proteins
o	Minerals (16)
o	Vitamins (13)
o	Water

Question 2

What are the five diet-planning principles?

Answer 2

• Adequacy
• Balance
• Calorie Control
• Moderation
• Variety

Question 3

Based on a 2000 kcalorie diet, how many cups of fruits/veggies are recommended for a healthy food pattern?

Answer 3

• 2 cups fruit

- 2 1/2 cups veggies

Question 4

Does total fiber have an AI or an RDA?

Answer 4

Fiber = AI

Question 5

What factors are used to determine DRI’s?

Answer 5

• Gender
• Age
• Pregnancy
• Trimester
• Lactation period

Question 6

What are the AMDR’s for carbs, proteins and fats?

Answer 6

o CHO 45-65%
o PRO 10-35%
o FAT 20-35%

Question 7

The DG’s and MyPlate recommend eating _____ your grains of food as _____, or 3 ounce equivalents per day.

Answer 7

The DG’s and MyPlate recommend eating half your grains of food as whole grains, or 3 ounce equivalents per day.

Question 8

What are nutrients are not added back to enriched grains?

Answer 8

• Fiber
• Zinc
• Magnesium
• Vitamin B6

Question 9

What nutrients are added back to enriched grains?

Answer 9

• Thiamin
• Riboflavin
• Niacin
• Folic acid
• Iron

Question 10

What is a % daily value?

Answer 10

% daily values are the percent amount of a specific nutrient contained in a food product based on the total amount recommended by RDA’s for a 2000 kcal diet.

Question 11

How are the label claims “High”, “Good”, and “Low” defined?

Answer 11

High – 20% or more of DV for a nutrient per serving
Good – 10% to 19% of DV for a nutrient per serving
Low – amount that would allow frequent consumption of a food without exceeding the DV for the nutrient

Question 12

What four nutrients are being focused on labels?

Answer 12

• Vitamin D
• Calcium
• Iron
• Potassium

Question 13

What is the formula used to calculate the percent of calories from fat?

Answer 13

% total Calories from fat = Calories in fat per serving ÷ Calories per serving x 100%

Question 14

How do you calculate the %DV total fat?

Answer 14

% DV total fat = Amount of fat in a serving of food ÷ DV for fat x 100%

Question 15

What are the energy values (kcals) per gram of carbohydrate (CHO), protein, fat and alcohol?

Answer 15

• Carb – 4 kcal/gram
• Protein – 4 kcal/gram
• Fat – 9 kcal/gram
• Ethanol - 7 kcal/gram

Question 16

What are the recommendations for saturated fatty acids?

Answer 16

-

Question 17

What are the recommendations for trans fatty acids?

Answer 17

AS LOW AS POSSIBLE; limit foods containing synthetic sources of trans fat (PHO’s) and solid fats

Question 18

What are the recommendations for fruits/veggies?

Answer 18

Make half of your plate

Question 19

What are the recommendations for veggies?

Answer 19

Eat variety of veggies, especially dark-green and red and orange vegetables