Tools for healthy eating

Question 1

a diet lacking balance will lead to

Answer 1

undernutrition

Question 2

a diet lacking specific nutrients will lead to

Answer 2

malnutrition

Question 3

how do you prevent overnutrition of a certain nutrient or kcal

Answer 3

balanced diet

Question 4

“Fruits and Veggies- More matters”

Answer 4

campaign promoting eating variety of colorful fruits and veggies daily to decrease risk of cancer, heart disease, and slow aging

Question 5

nutrient dense foods

Answer 5

high in nutrients (vitamins and minerals)

low in energy (kcal)

Question 6

how do you label foods that are high in kcal and nutrients?

Answer 6

nutrient-dense

Question 7

energy dense foods

Answer 7

high energy (kcal)
low volume

Question 8

most high-fat foods are ___ dense

Answer 8

energy dense

Question 9

diets with more low-energy-dense foods are ___ in fat and ___ in nutrients

Answer 9

lower; higher

Question 10

T/F including more low energy dense foods improves satiety and appetite control

Answer 10

true

Question 11

dietary reference intakes

Answer 11

recommendations for your nutrient needs
reference values for nutrients, used to plan diets of healthy people in US and Canada
includes EAR, RDA, AI, and UL

Question 12

dietary guidelines for americans

Answer 12

broad dietary and lifestyle advice
guidelines published every 5 years by DHHS and USDA that provide dietary and lifestyle advice to healthy people age 2+ to maintain good health and prevent chronic disease
preventing overnutrition

Question 13

MyPlate

Answer 13

resource from government to help eat healthy and implements DRIs and advice from DGA
also a website providing nutritional info and educational tools

Question 14

Exchange System

Answer 14

diet-planning tool that groups foods together by macronutrient content
1 food on the list can be exchanged for another food on the same list
each food in group has specific portion sizes and is roughly the same kcal

Question 15

6 food groups in exchange lists

Answer 15

starch, fruit, milk, veggie, meat, fat

Question 16

how are recommendations grouped for DRIs?

Answer 16

grouped according to life stage, and may differ by gender

Question 17

Estimated Average Requirements (EAR)

Answer 17

average daily amount of a nutrient needed by 50% of the individuals in a similar age/gender group
50% need more, 50% need less
established based on measurement that indicates whether an individual is at risk for deficiency

Question 18

Once ___ is set, RDA can be calculated

Answer 18

EAR

Question 19

Recommended Dietary Intake (RDA)

Answer 19

recommended daily amount of a nutrient that meets the needs of nearly all individuals in similar age/gender group
set higher than EAR

Question 20

Adequate Intake (AI)

Answer 20

approximate daily amount of a nutrient that’s sufficient to meet the needs of similar individuals within a population group
used when unable to calculate RDA

Question 21

for infants, ___ are the only estimations for nutrients to evaluate dietary adequacy

Answer 21

AIs

Question 22

Tolerable Upper Intake Level (UL)

Answer 22

maximum daily amount of a nutrient considered safe in group of similar people
because too much of some nutrients may be harmful

Question 23

Acceptable Macronutrient Distribution Ranges (AMDR)

Answer 23

healthy range of intakes for the energy-containing nutrients, expressed as % of total daily energy

Question 24

AMDR guidelines

Answer 24

carbs- 45-65% daily kcal
fat- 20-35% daily kcal
protein- 10-35% daily kcal

Question 25

Estimated Energy Requirement (EER)

Answer 25

amount of daily energy to maintain a healthy body weight and meet energy needs based on age, gender, height, weight, and activity level

Question 26

is EER a DRI?

Answer 26

no

Question 27

DRIs are implemented to prevent _____

Answer 27

undernutrition

Question 28

____ are the basis for federal food and nutrition education programs

Answer 28

DGA

Question 29

3 main goals of DGA 2015-2020

Answer 29

promote health prevent chronic disease help people reach and maintain a healthy weight

Question 30

5 specific guidelines of DGA 2015-2020

Answer 30

follow a healthy eating pattern across a lifespan focus on variety, nutrient density, and amount limit kcal from added sugars, saturates fats, and reduce sodium intake shift to healthier food and beverage choices support healthy eating patterns for all

Question 31

added sugars and saturated fat should be less then ___% of total kcal

Answer 31

10

Question 32

limit sodium intake to ____mg per day

Answer 32

2300

Question 33

5 main food groups of MyPlate

Answer 33

``` fruit vegetables grains protein dairy ```

Question 34

proportionality of MyPlate supports a _____ diet

Answer 34

plant based

Question 35

food labels are strictly regulated by ____

Answer 35

FDA

Question 36

labels that must be included on every packaged food

Answer 36

name of food net weight name/address of manufacturer ingredient list in descending order by weight

Question 37

food labels must include:

Answer 37

uniform nutrition info serving sizes that are uniform among similar products indication of how a serving of food fits into daily diet specific criteria for health claims nutrition facts panel presence of 8 common allergens

Question 38

foods exempt from nutrition panel

Answer 38

plain coffee/tea, some spices/flavoring, ready to eat foods that are prepped and sold in retail places, restaurant foods, foods produced by small businesses

Question 39

new changes on new nutrition facts panel (2016)

Answer 39

``` bold serving sizes updated serving size bold kcal/serving now voluntary to add Vit C and Vit A identifies "added sugar" ```

Question 40

%Daily Value

Answer 40

general reference levels for the nutrients listed on the food label show how the nutrients fit into your overall diet based on 2000 kcal/day

Question 41

which nutrients do not have %DV

Answer 41

trans fat total sugars protein

Question 42

if a serving provides ___% of the %DV it is 'high' in that nutrient

Answer 42

20+

Question 43

if a serving provides ___% of the %DV it is 'low' in that nutrient

Answer 43

less than 5

Question 44

Nutrient Content claims

Answer 44

amount of nutrient food does/does not contain | descriptive terms: free, high, low, reduced, extra lean, etc

Question 45

2 components that health claims must contain

Answer 45

a food or dietary compound | a corresponding disease or condition that is associated with the substance

Question 46

3 types of health claims

Answer 46

authorized health claims health claims based on authoritative statements qualified health claims

Question 47

structure/function health claims

Answer 47

describes how a nutrient/dietary compound affects structure/function of human body can be made on any food/supplements; dont need FDA preapproval

Question 48

weakest type of label claim

Answer 48

structure/function claim

Question 49

which is better? qualified health claims or authorized health claims?

Answer 49

authorized health claims | "qualified health claims" are based on evidence that is still emerging

Question 50

portion

Answer 50

amount of food eaten at one sitting