Nutrition for the Healthy Adult

Question 1

'’Who sets the Dietary Guidelines for Americans 2015?’’

Answer 1

'’USDA & Dept of Health and Human Services’’

Question 2

'’How often are USDA’s Dietary Guidelines released?’’

Answer 2

'’every 5 years’’

Question 3

'’What are the key recommendations in Dietary Guidelines for Americans 2010?’’

Answer 3

'’1) balanced calories to manage weight, 2) foods & components to decrease, 3) foods and nutrients to increase, 4) building healthy eating patterns’’

Question 4

'’How is BMI calculated?’’

Answer 4

'’mass (kg) / [height (m)]^2 — or lbs*703 / in^2’’

Question 5

'’What is the BMI of an underweight adult?’’

Answer 5

’’< 18.5’’

Question 6

'’What is the BMI of a healthy adult?’’

Answer 6

'’18.5 - 24.9’’

Question 7

'’What is the BMI of an overweight adult?’’

Answer 7

'’25 - 29.9’’

Question 8

'’What is the BMI of an obese adult?’’

Answer 8

'’30+’’

Question 9

'’On what factors is caloric need based?’’

Answer 9

'’1) age, 2) activity, 3) gender’’

Question 10

'’How many kilocalories need to be gained or burned in order to equal 1lb of body weight?’’

Answer 10

'’3500 kcal’’

Question 11

'’Give the recommended proportions of the three dietary fuels.’’

Answer 11

'’1) CHO: 40-65%, 2) Protein: 10-35%, 3) Fat: 20-35%’’

Question 12

'’Wht are the top 5 sources of calories?’’

Answer 12

'’1) Grain-based desserts, 2) Yeast breads, 3) Chicken Dishes, 4) Soda, 5) Pizza’’

Question 13

'’How much physical activity per day is recommended to reduce the risk of chronic disease?’’

Answer 13

'’30 minutes/day’’

Question 14

'’How much physical activity per day is recommended to manage weight?’’

Answer 14

'’60 minutes/day’’

Question 15

'’How much physical activity per day is recommended to achieve weight loss?’’

Answer 15

'’60-90 minutes/day’’

Question 16

'’What is the RDA of sodium/day?’’

Answer 16

’’

Question 17

'’What proportion of daily calories should come from saturated fats?’’

Answer 17

’’< 10%’’

Question 18

'’Give characteristics of saturated fats.’’

Answer 18

'’1) primarily from animals, 2) solid @ RT, 3) increase cholesterol & LDL’’

Question 19

'’What is the RDA of dietary cholesterol?’’

Answer 19

’’< 300mg per day’’

Question 20

'’How much cholesterol is in 1 egg?’’

Answer 20

'’213mg’’

Question 21

'’Give characteristics of cholesterol.’’

Answer 21

'’1) found only in animal foods, 2) increase LDL’’

Question 22

'’What is hydrogenation?’’

Answer 22

'’The reduction of fatty acids (fewer double bonds, trans formation)’’

Question 23

'’What are sources of trans-FA’s?’’

Answer 23

'’MILK, stick margarine, snack foods, baked goods’’

Question 24

'’How much of each type of saturated fat should one consumer per day?’’

Answer 24

'’10-10-10 rule: 10% saturated, 10% monounsaturated, 10% polyunsaturated’’

Question 25

'’What types of grains should be limited?’’

Answer 25

'’refined grains’’

Question 26

'’How much is “1 drink” of alcohol?’’

Answer 26

'’12oz. Beer, 5oz. Wine, 1.5oz 80-proof spirits’’

Question 27

'’What is daily alcohol recommendation for moderate drinking?’’

Answer 27

'’2 for men, 1 for women’’

Question 28

'’How many servings of fruits & veggies are recommended per day by the USDA?’’

Answer 28

'’2.5 cups of varied veggies per day’’

Question 29

'’What veggie colors are ideal?’’

Answer 29

'’Dark green, red, orange’’

Question 30

'’How many servings of grains are recommended per day?’’

Answer 30

'’6 servings with 1/2 of grains whole!’’

Question 31

'’What are the benefits of whole grains?’’

Answer 31

'’1) contain B vitamins, iron, fiber, 2) decrease body weight & CV dz’’

Question 32

'’What nutrients are found in dairy products?’’

Answer 32

'’Vit. D, Ca, P’’

Question 33

'’How many cups of fat-free or low-fat milk products are recommended per day?’’

Answer 33

'’3 cups per day, especially fortified soy’’

Question 34

'’What are the USDA’s recommendations on protein?’’

Answer 34

'’1) eat a variety, 2) increase fish, 3) choose protein low in solid fats/calories (seafood, nuts, seeds)’’

Question 35

'’How much seafood is recommended per week?’’

Answer 35

'’8oz twice weekly’’

Question 36

'’What is fiber?’’

Answer 36

'’the non-digestible form of CHO & lignin’’

Question 37

'’What are the daily fiber recommendations?’’

Answer 37

'’Men: 38 g/day, Women: 25 g/day’’

Question 38

'’How long has nutrition labeling been required for most foods?’’

Answer 38

'’Since 1986 for most foods’’

Question 39

'’What is the general take on % DV and its relation to being low or high in a nutrient?’’

Answer 39

’’< 5% is low, > 20% is high’’