CHAPTER 1 Flashcards
(184 cards)
1
Q
When the body requires a nutrient for growth or maintenance but lacks the ability to manufacture amounts sufficient to meet the body’s needs, the nutrient is _______
A
essential
2
Q
Other nutrients that the body can make are called ______
A
nonessential
3
Q
Known Essential Nutrients
A
Carbohydrates Lipids (fats) Protein Vitamins Minerals Water
4
Q
For Providing Energy
A
Carbohydrates, proteins, and lipids provide energy.
5
Q
______ and _______ have indirect roles as catalysts for the body’s use of energy nutrients
A
Vitamins and mineral
6
Q
Regulating body processes:
A
Proteins, lipids, vitamins, minerals and water are required
7
Q
Each _____ serves as a specific function related to regulation
A
vitamin
8
Q
Aiding growth and repair of body tissues
A
Proteins, lipids, minerals and water are essential for growth and repair
9
Q
Carbohydrates, proteins and lipids contain energy because they are ______
A
organic
10
Q
Being organic means they are composed of a structure that consists of ______, _______, and ________
A
hydrogen
oxygen
carbon
11
Q
The _________ structure identifies these nutrients as being organic
A
carbon-containing
12
Q
When these energy-containing nutrients are oxidized (burned in the body), energy is _____ and ____ for use by the cells
A
released
available
13
Q
Although ______ are also organic, they do not provide energy for the human body.
A
vitamins
14
Q
The energy released from food is measured in ______
A
kilocalories(thousands of calories) or calories
15
Q
Technically, a ______ is the amount of heat necessary to raise a temperature of a gram of water by 1 degree celsius ( 0.8 Fahrenheit )
A
calorie
16
Q
Carbohydrates and proteins each provide ____
A
4 kcal per gram
17
Q
Lipids contain
A
kcal per gram
18
Q
______ content of a specific food is based on the amount of carbohydrate, lipid, and protein energy contained in the food
A
kcal
19
Q
Another energy-yielding substance is ______. Provides ___
A
alcohol
7 kcal per gram
20
Q
Moderate consumption of alcohol, however, may be protective for ______
A
heart disease
21
Q
The beneficial components of alcohol-containing beverages such as red wine are _______ - nonnutritive plant substances found in the ingredients (red grape) used to produce the alcoholic beverages.
A
phytochemicals
22
Q
one serving of alcohol equals ______ of beer, ____ of wine, or ______ of 80-proof spirits.
A
12 ounces
5 ounces
1.5 ounces
23
Q
Are major source of fuel
A
Carbohydrates
24
Q
Carbohydrates consist of simple carbohydrates, often called _____, and complex carbohydrates, which include ____ and most ____
A
sugars
starch
fiber
25
Are found in fruits. milk and all sweeteners, including white and brown sugar. honey, and high-fructose corn syrup.
Simple sugars
26
Are found in cereals, grains, pastas, fruits, and vegetables
Complex carbohydrates
27
All, except fiber, are broken down to units of _____, which is one of the simple carbohydrates
glucose
28
_____ provides the most efficient form of energy for the body particularly for muscles and the brain.
Glucose
29
Most ____ cannot be broken down by the human digestive system, therefore, it provides a little, if any, energy.
fiber
30
______ has several beneficial effects on the digestive and absorptive systems of the body
Dietary fiber
31
The digestive and absorptive beneficial effects of Dietary fiber effects range from preventing ____ to possibly reducing the risk _____ and _____
constipation
| colon cancer and heart disease.
32
Some of the functions are roles in the structure of bones, muscles, enzymes, hormones, blood, the immune system, and cell membranes
proteins
33
The linking of ____ in various combinations forms proteins
amino acids
34
_______ are required to create all the necessary proteins to maintain life
twenty amino acids
35
Some amino acids are formed by the body, whereas others, called ____, must be consumed in foods
essential amino acids
36
The ____ essential amino acids are found in ___ and ___ sources
nine
| animal and plant
37
Animal sources include ___,___,___ and some ____ such as ___, and ____
meat. fish, poultry, dairy products such as milk and cheeses.
38
Plant sources include ___, ___ ( ___ and ____) ____, ____ and _____(albeit)
grains, legumes (peas and beans that contain protein), seeds, nuts, many vegetables
39
Excess protein is broken down to amino acids. The amino acids are then used for ___ or broken down further in ____ and are either stored as ____ or excreted through the _____ in urine
energy
metabolic processes
body fat
kidneys
40
Are the densest form of energy available in foods and as stored energy in our bodies
Lipids (Fats)
41
Fats or lipids, serve other purposes, such as __________, _________, and _______
- having a role in the production of hormones
- functioning as components of all cell structures
- providing padding to protect body organs
42
______ and the _______, ___, __, __ and __ are found in food lipids. It is the fats in certain foods that make them taste so appealing.
Essential fatty acids and fat-soluble vitamins, A, D, E and K
43
Lipids are divided into three categories: ______, _____ and ____
triglycerides, phospholipids and sterols
44
Triglycerides are called ____, _____ or _____ according to the types of fatty acids they contain.
saturated
monosaturated
polyunsaturated fats
45
______ are carbon chains of varying lengths and degrees of hydrogen saturation.
Fatty acids
46
The most common phospholipid is ____, among sterols, we hear most about ______
lecithin
| cholesterol
47
Saturated fats or triglycerides found in some fat-containing foods, trans fats from processed fats, and dietary cholesterol are associated with increased ______
blood lipid levels
48
Elevations of blood lipids, whether formed by our bodies or consumed in dietary sources, make up a risk factor for the development of ______
coronary artery disease
49
Saturated fats, and to a certain extent polyunsaturated fats, also have been associated with increased risk for certain _____
cancers
50
Are compounds that indirectly assist other nutrients through the complete processes of digestion, absorption, metabolism and excretion.
Vitamins
51
____ are needed by the body, and each has a specific function.
Thirteen vitamins
52
Vitamins provide no energy but assist in the release of ______
energy from carbohydrates, lipids, and proteins.
53
Vitamins are divided into two classes on the basis of their _____
solubility
54
The _____ include the B vitamins (thiamin, niacin, riboflavin, folate, cobalamin (B12), pyridoxine (B6), pantothenic acid, and biotin) and Vitamin C.
water-soluble vitamins
55
The ____ are vitamins A, D, E and K
fat-soluble
56
Serve structural purposes (e.g. bones and teeth) in the body and are found in body fluids.
Minerals
57
Minerals in body fluids affects the nature of the fluids, which in turn influences ______ and ______
muscle function
| central nervous system
58
The _______ essential minerals are divided into two categories: ____ and _____
major and trace minerals
59
The division of minerals are based on the _____ required by the body, all are equally important.
quantity of minerals
60
Minerals are plentiful in ___, ___, ____, ______, ___ and _____
fruits, vegetables, dairy products, meat and legumes
61
Although minerals are indestructible, some may be lost through ______
food processing
62
When whole-wheat flour is processed or refined to white flour, minerals such as ____ and ____ are lost and not replaced
phosphorus and potassium
63
functions as a fluid in which substances can be broken down and reformed for use by the body
water
64
As a constituent of blood, water also provides a means of transportation for ____ to and from cells.
nutrients
65
Provide abridge between knowledge of essential nutrients and food consumption. They also provide a guide to adequate nutrient intake levels against which to compare the nutrient values of foods consumed
Dietary standards
66
Combines the classic concerns of deficiency diseases that were the original focus of nutrient recommendations with the contemporary interest of reducing the risk of chronic diet-related diseases such as coronary artery disease, cancer and osteoporosis. Take into account the availability of nutrients, food components and use of dietary supplements. They are designed to apply to various individuals and population groups
Dietary Reference Intakes (DRIs)
67
Assigns value to a food on the basis of comparison of its nutrient content with the kcal the food contains
nutrient density
68
The more nutrient content with the kcal a food provides, the _____ its nutrient density
higher
69
DRI are based on
(1) reviewing the available scientific data about specific nutrient use
(2) assessing the function of these nutrients to reduce the risk of chronic and other diseases and conditions such as coronary artery disease and cancer
(3) evaluating current data on nutrient consumption levels among U.S and Canadian populations
70
Is the amount of a nutrient needed to meet the basic requirements of half the individuals in a specific group that represents the needs of a population
Estimated average Requirement (EAR)
71
The EAR considers issues of _____and ______
deficiency
| physiologic functions
72
Public health nutrition researchers and policymakers primarily use the ____ to determine the basis for setting the RDAs
EARs
73
The _____ is the level of nutrient intake sufficient to meet the needs of almost all healthy individuals of a life-stage and gender group.
recommended dietary allowance (RDA)
74
The aim of RDA is to supply an adequate nutrient intake to decrease the ________
the risk of chronic disease
75
The RDA is based on _____ for that nutrients, plus an additional amount to provide for the particular need of each group.
EARs
76
Is the approximate level of an average nutrient intake determined by observation of or experimentation with a particular group or population that appears to maintain good health.
Adequate intake (AI)
77
The AI is used when there are insufficient data to set an ____
RDA
78
The ____ is the level of nutrient intake that should not be exceeded to prevent adverse health risks
tolerable upper intake level (UL)
79
tolerable upper intake level (UL) includes total consumption from ____, _____, and ______
foods
fortified foods
supplements
80
Is not a recommended level of intake but a safety boundary for total consumption. Exist only for nutrients for which adverse risks are known.
tolerable upper intake level (UL)
81
Macronutrients
fats, carbohydrate, and protein
82
Are daily percentage energy intake values for the macronutrients fat, carbohydrate, and protein.
Acceptable macronutrient distribution ranges (AMDRs)
83
___ to ____ of kcal intake from carbohydrate
45% to 65%
84
___ to ____ of kcal intake from fat
20% to 35%
85
___ to ____ of kcal intake from protein
10% to 35%
86
Can be used for individuals if compared with an average intake over time. The intake of a single day does not have to meet the recommended levels
DRIs
87
A comparison with the DRIs does not determine ______ but is only one of several measurements used to assess nutritional status
nutritional status
88
Is used for nutrition labeling and is based on dietary standards from 1968, when nutrition labeling was first implemented.
Daily value
89
Is the DRI for dietary energy intake. Aims to maintain good health by providing energy intake levels to maintain individuals' body weights within specific age, gender, height, weight, and physical activity categories.
estimated energy requirement (EER)
90
These energy intake recommendations are ___ of the need for each category
average
91
To avoid recommending potentially excessive intakes of energy, a ______ is not added.
margin of safety
92
The ____ refer to eating a number of servings of specific foods daily.
food guides
93
Foods are divided into different groups or lists:______, ____ and _____, and _____
carbohydrates
meat and meat substitutes
fats
94
Each ___ contains sizes of servings for foods of that category, and each serving size provides similar amount of carbohydrate, protein, fat, and kcal.
exchange
95
The carbohydrate group is subdivided into lists for ____, _____, _____ , ______, _____
starch, fruits, milk, and other carbohydrates and vegetables
96
The meat and meat substitute group is sorted by _____
fat content
97
Are the best way for consumers to see how individual foods fit their nutritional needs.
Food labels
98
The function of food labels is twofold
To help consumers select foods with the most health-providing qualities.
To motivate food companies to enhance the nutritional value of food products because labels reveal ingredient and nutrient content
99
Nutrition labeling is mandatory for most processed products, it is voluntary for ____. ____, ____, ____, ____ and ____
fresh meat, poultry, fish, milk, eggs and produce
100
a side-by-side comparison of the original label to the revised label for processed foods is available at _________.
Original versus New Label-Side-by-Side Comparison
101
Changes include reassessing serving sizes to reflect the amount of a product that is ____
most commonly consumed
102
A new addition is the listing of _____ in grams, which provides information needed for consumers o assess their intake from ____
added sugars
103
Recommendations suggest that no more than ___ of total daily calories should come from added sugar
10%
104
Another modification is that, in the list of required vitamins and minerals (in addition to sodium), ____ and ____ have been added to ____, and _____, whereas _____, and ____ are no longer required but may be listed
Vitamin D and potassium
calcium and iron
vitamin C and vitamin A
105
The Nutrition Facts panel on the food packaging must list the quantities of ____,____, and the following other specific nutrients in a serving: (15)
```
energy (kcal), fat
Total food energy
Food energy from fat
Total fat
saturated fat
trans fat
cholesterol
sodium
total carbohydrates
dietary fiber
Sugars, added sugar
protein
Vitamin D
Calcium
Iron
Potassium
```
106
The ____, a system created for food labeling, reflects the amount of a nutrient needed as general nutrition guidance, based on a 2000-kcal diet.
Daily values
107
For each serving, the ______ for the nutrients that are required must be listed on the label
percent of Daily Value (%DV)
108
This shows consumers how much of a day's ideal intake of a particular nutrient they are eating
percent of Daily Value (%DV)
109
In addition, the ______ must be listed , addition to the %DV. This includes ____,____,____,and _____
actual amount contained
| vitamin D, calcium, iron, and potassium.
110
The _______ on a food product provides information
on its per-serving calories and calories from fat. The label
then lists the amount (in grams) of total fat, saturated fat,
cholesterol, sodium, total carbohydrate, dietary fiber, sugar,
and protein.
nutrition facts label
111
Listed in terms of DV percentage only
vitamin A and C, calcium and iron
112
DV are based on ____ -kcal diet
2000
113
Individuals who consume diets supplying more and fewer calories can sill use the DV as a rough guide to ensure that they are getting adequate amounts of ____ but not too much _____
Vitamin C
| Saturated fat
114
offers a method for determining appropriate patterns
for daily food choices based on servings from the five major
food groups.
The MyPyramid Food Guidance System
115
The MyPyramid system replaces the _____ which was highly visible but not clearly
understood by the public.
Food Guide Pyramid,
116
As a result of the NLEA, nutrition labels must appear on most foods except products that provide _____,_______ and ______ such as ________, _______, and ________. (FDA, 1993)
```
few nutrients (such as coffee and spices), restaurant foods, and ready-to-eat foods
prepared on site, such as supermarket bakery and deli items
```
117
Providing nutrition information on ______ is voluntary.
many raw foods
118
However, the FDA and USDA have called
| for a _______ in which nutrition information is available in most supermarkets.
voluntary point-of-purchase program
119
Nutrition in formation
is provided through ______ for the ___ most popular fruits, vegetables, and fresh
fish and the ___ major cuts of fresh meat and poultry.
```
brochures or
point-of purchase
posters
20
45
```
120
Nutrition
information for foods purchased in restaurants
is widely available at the ______,or ______ or ______.
point of purchase or from
| Internet sites or toll-free numbers
121
Ready-to-eat unpack
aged foods in delicatessens or supermarkets may provide nutrition
information voluntarily. However, if ______ are made, nutrition labeling is required at the point of purchase.
nutrition claims
122
are set by the government based on reference amounts commonly consumed.
Serving sizes of products
123
The DVs exist for nutrients for which RDAs already exist (in which case
they are known as _____
reference daily intakes
| RDI
124
The DVs exist for nutrients for which no RDAs exist they are known as _____
daily reference values
| [DRVs]
125
Health claims cannot appear foods that supply
| more than
20% of the DV for fat, saturated fat, cholesterol,
| and sodium.
126
lean refers to a serving of meat, poultry seafood, or game meat with less than of fat, less than ___ of saturated fat, and
less than ____ of cholesterol per serving or per ____.
l0 g
4 g
95 mg
100 g
127
Extra lean meat or poultry contains less than __ of fat, less
than ___ of saturated fat, and the less than ___ cholesterol content per serving, or per ____ of product.
5 g
2 g
95 mg
100 g
128
Nutrient Content Claims
This term means that a product contains no amount
of, or only trivial or "physiologically inconsequential"
amounts of, one or more of these components: fat,
saturated fat, cholesterol, sodium, sugar, and calories.
Free:
129
```
Nutrient Content Claims
For example,
"calorie-free" means fewer than ____ per serving, and "sugar-free" and
both mean less
"fat-free" than ____ per serving.
```
5 calories
| 0.5 g
130
Nutrient Content Claims
This term can be used on foods that can be eaten
frequently without exceeding dietary guidelines for one or
more of these components: fat, saturated fat, cholesterol,
sodium, and calories.
Low
131
Nutrient Content Claims
| Low fat: _____
3 g or less per serving
132
Nutrient Content Claims
| Low saturated fat:
I g or less per serving
133
Nutrient Content Claims
| Low sodium: ____
140 mg or less per serving
134
Nutrient Content Claims
| Very low sodium:
35 mg or less per serving
135
Nutrient Content Claims
| Low cholesterol: _____and ______
20 mg or less
2 g or less of
saturated fat per serving
136
Nutrient Content Claims
| Low calorie: _____
40 calories or less per serving
137
Nutrient Content Claims
| These terms can be used to describe the fat content of meat, poultry, seafood, and game meats.
Lean and extra lean:
138
Nutrient Content Claims
| High: This term can be used if the food contains _____ of the daily value for a particular nutrient in a serving.
20% or more
139
Nutrient Content Claims
Good source: This term means that one serving of a food
contains ____ of the daily value for a particular
nutrient.
l0% to 19%
140
Nutrient Content Claims
Reduced: This term means that a nutritionally altered
product contains at least ____ of a nutrient or of
calories than the regular, or reference, product. However, a reduced claim can't be made on a product if is reference food already meets the requirement for a ___ claim
25% less
| "low"
141
Nutrient Content Claims
Less: This term means that a food, whether altered or not,
contains ____ of a nutrient or of calories than the reference food.
25% less
142
Nutrient Content Claims
Light
This descriptor can mean two things:
First, that a nutritionally altered product contains ____ calories or ____ the fat of the reference food.
If the food derives 50% or more of its calories from fat,
the reduction must be______
.
one third fewer
half
50% of the fat.
143
Nutrient Content Claims
Light
This descriptor can mean two things:
Second, that the ____ content of a low-calorie, low-fat food has been reduced by 50%.
In addition, "light in sodium" may be used on food in which the sodium
content has been reduced by ______.
sodium
| at least 50%
144
Nutrient Content Claims
More: This term means that a serving of food, whether
altered or not, contains a nutrient that is _____ of
the daily value more than the reference food.
at least 10%
145
Nutrient Content Claims
The 10% of daily value also applies to "fortified," "enriched" and
"added" "extra and plus" claims, but in these cases the food must be ____.
altered
146
1916 to 1930s:
- Established guidance based on food groups and household measures
- Focus was on “protective foods”
“Food for Young Children” and “How to Select Food”
147
1940s:
- Foundation diet for nutrient adequacy
- Included daily number of servings needed from each of seven food groups
- Lacked specific serving sizes
- Considered complex
A Guide to Good Eating (Basic Seven)
148
1956 to 1970s:
- Foundation diet approach—goals for nutrient adequacy
- Specified amounts from four food groups
- Did not include guidance on appropriate fats, sugars, and calorie intake
Food for Fitness, A Daily Food Guide (Basic Four)
149
1979:
- Developed after the 1977 Dietary Goals for the United States were released
- Based on the Basic Four, but also included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol.
Hassle-Free Daily Food Guide
150
1984:
- Total diet approach Included goals for both nutrient adequacy and
moderation
- Five food groups and amounts formed the basis for the Food Guide Pyramid
- Daily amounts of food provided at three calorie levels
- First illustrated for a Red Cross nutrition course as a food wheel
Food Wheel: A Pattern for Daily Food Choices
151
1992:
- Total diet approach—goals for both nutrient adequacy and moderation
- Developed using consumer research, to bring awareness to the new food patterns
- Illustration focused on concepts of variety, moderation, and proportion
- Included visualization of added fats and sugars throughout five food
groups and in the tip
- Included range for daily amounts of food across three calorie levels
Food Guide Pyramid
152
2005:
- Introduced along with updating of Food Guide Pyramid food patterns
for the 2005 Dietary Guidelines for Americans, including daily amounts
of food at 12 calorie levels
- Continued “pyramid” concept, based on consumer research, but
simplified illustration.
- Detailed information provided on website
“MyPyramid.gov”
- Added a band for oils and the concept of physical activity
- Illustration could be used to describe concepts of variety, moderation,
and proportion
MyPyramid Food Guidance System
153
2011:
- Introduced along with updating of USDA food patterns for the 2010
Dietary Guidelines for Americans
- Different shape to help grab consumers’ attention with a new visual cue
- Icon that serves as a reminder for healthy eating, not intended to provide
specific messages
- Visual is linked to food and is a familiar mealtime symbol in consumers’
minds, as identified through testing
- “My” continues the personalization approach from MyPyramid
MyPlate
154
More than one hundred years ago in ____, the USDA published its first set of national nutrition guidelines
1894
155
In this first food guide, the author, a nutritionist, introduced the idea of food groups. The five food groups defined in the food guide were _____, ____, ______,______, and ______. The guide made recommendations about eating food from each food group to remain healthy.
```
milk and meat
cereals
fruits and vegetables
fats and fatty foods
sugars and sugary foods
```
156
Food for fitness, A daily food guide, The post-World War II guidelines introduced the basic four food groups: ___,____, ______, and _____. These four food groups served as the foundation for nutrition education until the 1970s
milk
meats
fruits and vegetables
grains
157
Hassle-Free Daily Food Guide
During the 1970s, the USDA added a fifth dietary category, foods that should be used in moderation. This new restricted foods category included ___, ____, and _____
fats, sweets, and alcoholic beverages.
158
These were not the only changes incorporated into MyPyramid. There were other new features.
______ are listed as separate categories.
Emphasis is placed on eating ____ rather than highly processed ____
Quantities of food are defined in familiar measures such as ______, rather than as serving sizes.
______ is incorporated into a healthy eating plan.
_____ dietary guidance was abandoned. A Web-based feature allows individuals to personalize dietary recommendations by entering their height, weight, age, gender, and level of daily physical activity. The program then calculates how many calories should be consumed daily and makes recommendations on how these should be distributed among the different food groups.
A new category called _____ was introduced. These are calories that can be consumed after other food group requirements have been met.
A _______ allows individuals to assess their food intake and physical activity level and track their ______ (calories taken in compared to calories burned) for an entire year.
Educational information is available on three levels: _____, ______ and _____.
```
Fruits and vegetables
whole grains
refined grains.
cups or ounces
Physical activity
One-size-fits-all
discretionary calories
Web-based tracker
energy balance
child, adult, and healthcare professional
```
159
For adults of both genders over age 20, weight is classified as follows:
BMI below ___: Underweight
BMI ____ : Normal weight
BMI ____: Overweight
BMI ____: Obese
18.5
18.5-24.9
25.0-29.9
30 and above
160
MyPyramid makes recommendations in seven categories: ____, _____, _____, ____, ____, ___, _____, and _____.
```
grains
vegetables
fruits
milk
meat and beans
oils
discretionary calories
physical activity
```
161
MyPyramid recommends that at least half of the grains an individual eats daily are _____.
whole grains
162
Refined grains have the bran, or seed coating, and the germ, or center of the kernel, removed during processing. Refining also removed ______, _____ , and _________.
dietary fiber
iron
B-complex vitamins
163
Products made with refined grain often have B vitamins and iron added to replace some of what was lost by removing the germ and bran. These products are labeled ______
’’enriched.‘‘
164
MyPyra-mid recommends that people eat vegetables from all five subgroups over the course of a week. The subgroups are:
_______-spinach, kale, watercress, turnip greens, bok choy, broccoli, collard greens, and similar vegetables.
_____ -carrots, sweet potatoes, butternut squash, pumpkin, acorn squash, etc.
_________ -black beans, navy beans, pinto beans, kidney beans, lima beans, black-eyed peas, chickpeas, lentils, tofu (bean curd), etc.
______ -potatoes, corn, fresh lima beans, green peas.
_______-artichokes, cauliflower, mushrooms, bean sprouts, onions, eggplant, peppers, tomatoes, celery, iceberg lettuce, and vegetables not other categories.
```
dark green vegetables
orange vegetables
dry beans and peas
starchy vegetables
other vegetables
```
165
Non-fat, low-fat, and whole milk all have about the same amount of _____, the most important mineral in milk.
calcium
166
Milk. ____ and _____ are the preferred choices in this group
Non-fat and low fat milk
167
_____ and ____ contain only small amounts of calcium and are not part of this group.
Cream cheese
| butter
168
People who do not eat meat need to make sure they are getting adequate amounts of ___.
iron
169
People should try to eat less ____ and more fish, poultry, and dried beans.
red meat
170
Groups of Meat and Beans _____- such as venison and rabbit, organ meats such as liver and kidney, and lean cold cuts.
____
___-. Egg yolks are high in cholesterol, but egg whites are not.
_____ This is the same as the list under vegetables. Dried beans and peas can be counted either in the vegetable group or the meat group.
______-catfish, salmon, halibut, tuna, and all other finned fish, shellfish such as clams, shrimp, crabs and lobster, canned fish such as sardines and anchovies.
______- almonds, peanuts, walnuts, and all other nuts, sunflower seeds, sesame seeds, pumpkin seeds.
```
meat-beef, pork, lamb, game meats
poultry-chicken and ground chicken, turkey and ground turkey, duck, goose, and pheasant.
eggs-all types
Dry beans and peas.
fish and shelfish
seeds and nuts
```
171
Oils are preferred because they contain _____ and ____.
less saturated fat
| trans fat
172
Diets high in saturated fat and trans fat are associated with an increased risk of _______
cardiovascular disease.
173
, increases the amount of saturated fat and trans fat they contain, making them less desirable sources of fat
hydrogenation
174
_____ and _____, although liquid at room temperature, are not recommended because they are unusually high in saturated fat and trans fat
palm oil
| coconut oil
175
Avocados, nuts, olives, and some fish, such as salmon, are high in ___
oils
176
Processed foods such as mayonnaise, salad dressings, and oil-packed tuna are _____
high in oil
177
MyPyramid recommends at least ______ every day in addition to a person’s normal daily routine.
30 minutes of moderate or vigorous physical activity
178
Moderate and vigorous activity will increase the _____.
heart rate
179
Foods are divided into different groups or lists: carbohydrates, meat and meat substitutes, and fats. Each exchange contains sizes of servings for foods of that category, and each serving size provides similar amount of _____,____,___ and __
carbohydrate, fat, protein and kcal
180
Exchange list
| the carbohydrate group is subdivided into lists for _____,____,____,___,and ____
starch, fruit, milk, other carbohydrates, and vegetables
181
Exchange list
| The meat and meat substitute group is sorted by _____
fat content
182
Are defined to ensure uniformity of meaning
Food descriptors
183
Must list the quantity of energy (fat), fat, and other specified nutrients per serving listed as percentage of Daily Values
The nutrition facts panel
184
Health claims approved by the ____ may appear on food labels
FDA
