Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition > Tools for healthy eating > Flashcards

Tools for healthy eating Flashcards

1
Q

a diet lacking balance will lead to

A

undernutrition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

a diet lacking specific nutrients will lead to

A

malnutrition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

how do you prevent overnutrition of a certain nutrient or kcal

A

balanced diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

“Fruits and Veggies- More matters”

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

nutrient dense foods

A

high in nutrients (vitamins and minerals)

low in energy (kcal)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A

nutrient-dense

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

energy dense foods

A 
high energy (kcal)
low volume
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

most high-fat foods are ___ dense

A

energy dense

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

lower; higher

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A

true

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

dietary reference intakes

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

dietary guidelines for americans

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

MyPlate

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Exchange System

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

6 food groups in exchange lists

A

starch, fruit, milk, veggie, meat, fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

how are recommendations grouped for DRIs?

A

grouped according to life stage, and may differ by gender

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Estimated Average Requirements (EAR)

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Once ___ is set, RDA can be calculated

A

EAR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Recommended Dietary Intake (RDA)

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Adequate Intake (AI)

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

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

A

AIs

22
Q

Tolerable Upper Intake Level (UL)

A

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

23
Q

Acceptable Macronutrient Distribution Ranges (AMDR)

A

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

24
Q

AMDR guidelines

A

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

25
Q

Estimated Energy Requirement (EER)

A

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

26
Q

is EER a DRI?

A

no

27
Q

DRIs are implemented to prevent _____

A

undernutrition

28
Q

____ are the basis for federal food and nutrition education programs

A

DGA

29
Q

3 main goals of DGA 2015-2020

A

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

30
Q

5 specific guidelines of DGA 2015-2020

A

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

31
Q

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

A

10

32
Q

limit sodium intake to ____mg per day

A

2300

33
Q

5 main food groups of MyPlate

A 
fruit
vegetables
grains
protein
dairy
34
Q

proportionality of MyPlate supports a _____ diet

A

plant based

35
Q

food labels are strictly regulated by ____

A

FDA

36
Q

labels that must be included on every packaged food

A

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

37
Q

food labels must include:

A

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

38
Q

foods exempt from nutrition panel

A

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

39
Q

new changes on new nutrition facts panel (2016)

A 
bold serving sizes
updated serving size
bold kcal/serving
now voluntary to add Vit C and Vit A
identifies "added sugar"
40
Q

%Daily Value

A

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

41
Q

which nutrients do not have %DV

A

trans fat
total sugars
protein

42
Q

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

A

20+

43
Q

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

A

less than 5

44
Q

Nutrient Content claims

A

amount of nutrient food does/does not contain

descriptive terms: free, high, low, reduced, extra lean, etc

45
Q

2 components that health claims must contain

A

a food or dietary compound

a corresponding disease or condition that is associated with the substance

46
Q

3 types of health claims

A

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

47
Q

structure/function health claims

A

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

48
Q

weakest type of label claim

A

structure/function claim

49
Q

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

A

authorized health claims

“qualified health claims” are based on evidence that is still emerging

50
Q

portion

A

amount of food eaten at one sitting

Nutrition (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions