Ch.2 Quiz

Question 1

How well you nourish yourself does not depend on how you eat any one food, it depends…

Answer 1

On your overall eating pattern : the combination of many different foods and beverages eaten at numerous meals over days, months, years.

Question 2

What 6 components must a diet planner use?

Answer 2

1. Adequacy
2. Balance
3. Kcal (energy) control
4. Nutrient density
5. Moderation
6. Variety

Question 3

Adequacy means…?

Answer 3

It reflects a diet that supplies:
- Sufficient energy
- Adequate Nutrients

Question 4

Balance…

Answer 4

• Helps ensure adequacy
- Eating enough, but not too much of different foods.

Question 5

Kcal control…

Answer 5

Design duet with a reasonable kcal allowance
- Key is to select foods with a high NUTRIENT DENSITY.
- Upsetting this balance can cause weight gain and loss.
Amount of energy in = energy out

Question 6

Nutrient density…

Answer 6

• The most nutrients for the least food energy
• Promotes adequacy and kcal control
• Goal is to get as many nutrients as possible for lowest kcal.
• Avoid low nutrient density foods.

Question 7

What makes a food more calcium dense?

Answer 7

• You get more calcium per kcal, Receiving adequate calcium in your diet for fewer kcal.

Question 8

Moderation…

Answer 8

• Contributes to adequacy, balance, and kcal control.
• Occasional versus regularly eaten foods.

Question 9

Variety…

Answer 9

• Improves nutritional adequacy

Question 10

The most widely used tools for diet planning is…

Answer 10

Food group plans

Question 11

What are the USDA food patterns’ 5 major food groups?

Answer 11

1. Fruits
2. Vegetables
3. Grains
4. Protein Foods
5. Milk/Milk Products

Question 12

The amount of each food group needed to create a nutritional diet differs depending…?

Answer 12

A person’s kcal needs

Question 13

Energy needs vary depending on…? (5 components)

Answer 13

1. Age
2. Sex
3. Height
4. Weight
5. Level of physical activity

Question 14

What provides the same nutrients as meats, poultry, and seafood?

Answer 14

• Legumes

Question 15

If you consistently select foods low in nutrient density…?

Answer 15

It makes it difficult to obtain all the nutrients needed without exceeding energy needs and gaining weight.

Question 16

What are the options for discretionary calories?

Answer 16

1. Eat additional nutrient rich foods
2. Select a few foods with solid fat or sugar
3. Consume some alcohol

Question 17

Whats considered a subgroup of both the protein and vegetable food groups?

Answer 17

Legumes

Question 18

Fat free milk as compared to whole milk is an example of a more ________ choice

Answer 18

Nutrient dense

Question 19

______ kcalories may be supplied by any kind of food once a persons nutrient needs are met

Answer 19

Discretionary

Question 20

What 3 are measured in cups?

Answer 20

Fruits, Vegetables, and milk

Question 21

What 2 are measured in oz?

Answer 21

Grains
Protein foods

Question 22

USDA food patterns and Myplaye were developed to..?

Answer 22

• Help choose a balanced and healthy diet due to consumers not selecting the most nutrient dense items from the food groups.

Question 23

______ foods are most over-consumed food group

Answer 23

Protein

Question 24

Recommendations state at least 50% of grains should come from whole grains. Currently whole grains account for ____ perfect of grains consumed

Answer 24

10

Question 25

Food list (Exchange Lists)…

Answer 25

- Originally designed as a meal plan guide for people with diabetes. - Food lists sport foods by energy-nutrient content (kcal) as opposed to vitamin / mineral content

Question 26

Steps to putting the plan into action (Food lists)

Answer 26

1. Establish the estimated energy needs based on the person. 2. Establish the amounts of each food group recommended for the estimated energy needs 3. Familiarize yourself with each of the components in the food group 4. Assign amounts of different foods from each food groups to the days meals / snacks

Question 27

The more a good is processed…

Answer 27

The more nutrient are stripped from the whole food

Question 28

Fortified means…?

Answer 28

Nutrients are added that were not originally found in the food or only found in small amounts.

Question 29

Whole grains should make up _____ of daily grains consumed

Answer 29

50%

Question 30

Whole grain:

Answer 30

- A grain that maintains all of its original components.

Question 31

Refined:

Answer 31

- The process in which the coarse parts of the food are removed. Lost nutrients through the process

Question 32

Enriched:

Answer 32

- The addition of specific nutrients to a food that replaces nutrients list during processing to meet a specific standard

Question 33

Daily value (DV):

Answer 33

- Developed by the FDA for food labels

Question 34

Ingredient list:

Answer 34

- Descending order by weight

Question 35

Percent of daily value:

Answer 35

- Vitamin D, calcium, iron, and potassium must appear on label

Question 36

Serving Size:

Answer 36

- Ex: 3 Cookies

Question 37

Percent daily value and grams/mg

Answer 37

Total fat, saturated fat, protein, cholesterol, sodium, carbs, etc.

Question 38

Nutrient claim..?

Answer 38

- Term used must meet FDA definition Ex: “Reduced” , “Free”, “Low”, “Organic” Ex: “Light & Fat free, 50% less sodium”

Question 39

Health Claims…?

Answer 39

-Describe a relationship between a food and a disease or health related condition Ex: “Oatmeal can help reduce Cholesterol”

Question 40

Structure-Function claims…?

Answer 40

- Describe the effect that a substance has on the structure or function of the body - Can be made without FDA approval - Ex: “Builds strong bones”

Question 41

Vegan:

Answer 41

- All animal- derived foods excluded from diet

Question 42

Lacto-Vegetarian:

Answer 42

- Includes milk and eggs but excluded other animal products

Question 43

Part time Vegetarians or flexitarians

Answer 43

- Small amounts of meat and seafood

Question 44

Vegetarian and vegan diets improve health…

Answer 44

When carefully planned

Question 45

Empty calorie food…?

Answer 45

- Nutrient poor, energy-dense

Question 46

What are some recommendations for diets?

Answer 46

- Follow a healthy eating pattern across the lifespan, Focus on the variety nutrient density and amount, limi kcalories from added sugars and saturated fats.

Question 47

How to find calcium density:

Answer 47

- Divide mg by kcal Ex: 300mg/85kcal = 3.5 mg of calcium/kcal

Question 48

How much kcal should a women consume depending on their age-

Answer 48

19-25yr = 2,000 26-50yr = 1,900 51+ yrs = 1,600

Question 49

How much kcal must men consume depending on their age-

Answer 49

19-20yr = 2,600 21-40yr = 2,400 41-60yr = 2,200 61+ur = 2,000

Question 50

What is Myplate?

Answer 50

- Educational tool created by the USDA to illustrate the give food groups and remind consumers to make choices from all groups. Icon divides plate into four sections with each group representing a food group with varying sizes.