Nutrition Ch 2

Front 1

What is the food philosophy?

Back 1

Consume a VARIETY of food BALANCED by a MODERATE intake of each food, and stay PHYSICALLY ACTIVE

Front 2

Variety:
1) Get out of what?
2) Choose different food within what?
3) Ensure the diet contains sufficient nutrients by what?

Back 2

1) Same old thing routine
2) all food groups
3) eating fruit and vegetables

Front 3

Balance:
1) Balances nutrition to support what?
2) Not _____ any one food or one food group?

Back 3

1) Health and Energy Needs
2) Over Consuming

Front 4

Moderation:
1) Plan you day's what?
2) Be aware of what?
3) Moderate but not necessarily what?
4) No such thing as what?

Back 4

1) intake
2) portion sizes
3) eliminate
4) good or bad food

Front 5

Physical Activity Guidelines for Americans:
1) Aerobic PA: ? hours/week
2) Moderate Intensity: ? min/week
3) Muscle Strengthening: ? or more days per week

Back 5

1) 2.5
2) 75
3) 2

Front 6

What are the 6 Tools for Planning Diets?

Back 6

1) Dietary Reference Intakes
2) Daily Values
3) Food Labels
4) Nutrient Databases
5) Nutrient Density
6) Energy Density

Front 7

DRI Nutrient Recommendations:
1) Created by?
2) Aim?
3) Designed for?
4) Vary by?
5) Updated periodically to?

Back 7

1) Food and Nutrition Board
2) Prevent Chronic Disease
3) Healthy population
4) Age and gender, table format
5) Reflect latest science

Front 8

Estimated Average Requirements (EAR):
1) Nutrient intake estimated to meet the needs of?
2) Used to evaluate diet adequacy of a _____ and not _____?
3) Aim?

Back 8

1) 50%
2) group, individuals
3) Prevent deficiency

Front 9

Recommended Dietary Allowances (RDA):
1) Meet nutrient needs of ___% of population with the exception of those that aren't _____?
2) Based on _____, Generally RDA=_____ x _____?
3) Aim?

Back 9

1) 98 and healthy
2) EAR, EAR, 1.2
3) Prevent deficiency and chronic disease

Front 10

Adequate Intakes (AI):
1) AI assigned in the absence of adequate information to establish an _____?
2) Based on estimates of intakes that appear to maintain what?
3) Set for some what?

Back 10

1) RDA
2) Healthy status in population
3) vitamins and minerals, choline, essential fatty acids, and fiber

Front 11

Tolerable Upper Intake Levels (UL):
1) Maximum what?
2) Set to protect?
3) Not a goal but a what?

Back 11

1) Daily Intake, more than this amount may cause adverse health effects/toxicity
2) Susceptible individuals
3) Ceiling

Front 12

Estimate Energy Requirements (EER):
1) Average daily caloric need for various what?
2) Estimated calories needed to what?
3) Does not account for what?

Back 12

1) age and gender groups
2) maintain health
3) physical activity levels/ energy expenditure

Front 13

What are the five ways to use DRI?

Back 13

1) Diet Planning
2) Aim for RDA or AL
3) Do not exceed UL
4) For a healthy Population
5) DRI Tables

Front 14

What is Nutrient density?

Back 14

Comparison of vitamin/mineral content to number of kcals

Front 15

What are Empty Calories?

Back 15

They provides kcals with few other nutrients

Front 16

% Daily Values:
1) Found on?
2) FDA developed generic standards for all what?
3) FDA did #2 by what 2 ways?
4) It indicates amount of nutrients provided by a what?
5) Used to Establish what?
6) Daily Values only used on what?

Back 16

1) Nutrition Facts panel
2) ages/sex
3) a. Reference Daily Intake for vitamins and and minerals, b. daily reference value for nutrients without RDA
4) a single serving
5) Standards for comparison
6) food labels

Front 17

Putting Daily Values into Action on the Nutrition Facts Panel:
1) Adjust for?
2) Use to plan intake of various? (2)
3) Frozen meals are high in what 2 things?

Back 17

1) individual energy needs (based on 2000 kcal diet)
2) various nutrients throughout the day & improve food choices
3) in fat and salt

Front 18

5 Requirements on food labels?

Back 18

1) Product name
2) Manufacturer’s name and address
3) Uniform serving size
4) Amount in the package
5) Ingredients in descending order by weight

Front 19

Exceptions in Food Labeling:
1) Fresh fruits and vegetables, fish, meats, and poultry are what?
2) Declaration of %DV for protein is not _____, unless food is for children <___ y
3) If Declaration of %DV is given food must be what?

Back 19

1) not required to have nutrient facts label
2) required, 4
3) analyzed for protein quality

Front 20

Health Claims on Food Labels:
1) Describes a relationship between what?
2) Must Use what?
3) Regulated by what
4) Osteoporosis is due to what?
5) Cancer is due to what?
6) Neural Tube Defects is due to what?

Back 20

1) Disease and Nutrient
2) May or might
3) FDA
4) Calcium
5) Low total fat
6) Folic Acid

Front 21

Nutrient databases allow quick estimates of what?

Back 21

Calories and nutrients in food consumed

Front 22

Factors affecting nutrient composition? (5)

Back 22

1) Farming conditions
2) Maturity and ripeness of plants
3) Shipping conditions
4) Storage time
5) Cooking processes

Front 23

2005 Dietary Guidelines for Americans is designed to meet what?

Back 23

nutrient needs while lowering risk of chronic disease, alcoholism and foodborne illness

Front 24

MyPyramid – A Menu-Planning Tool:
1) Translates latest nutritional recommendations into what?
2) Represents proportion of foods recommended to achieve what?
3) Incorporates philosophy of what? (4)
4) Food guide pyramid did not include what?

Back 24

1) 12 separate pyramids based on energy needs
2) a healthy diet
3) variety, balance, moderation, and physical activity
4) physical activity

Front 25

MyPyramid Plan:
1) Individualizes food group recommendations based on?
2) Determines what?
3) Calculates Plan with number of what?

Back 25

1) age, gender, and physical activity
2) energy allowance
3) optimal servings

Front 26

General MyPyramid Recommendations:
1) Choose _____ dairy items
2) Include ______ of _____ several times per week
3) Include
4) Choose whole grain varieties of?
5) Include plant oils when?
6) Eat fish when?

Back 26

1) low-fat/fat-free
2) plant sources, protein
3) dark green vegetable and vitamin C-rich fruit daily
4) bread, cereal, rice, and pasta
5) daily
6) Twice per week