Chapter 2

Question 1

What are the elements of eating?

Answer 1

Variety, Moderation, Proportionality Balance, & Nutrient Density

Question 2

What does DRI mean?

Answer 2

It is the Dietary Reference Intake, it is the nutrient recommendations

Question 3

What are the DRI’s?

Answer 3

RDA, AI, UL, EER, DV, AMDR, EAR

Question 4

What is the RDA?

Answer 4

Recommended Dietary Allowance- for nutrients. it would be enough nutrients for 97% of the population.

Question 5

What is the AI?

Answer 5

It is the allowed intake. It is in between the RDA and UL

Question 6

What is the UL?

Answer 6

It is the Upper Limit. Meaning that this is the highest limit you can have of nutrients before you risk toxic effects.

Question 7

What is the EER?

Answer 7

It is the Estimated Energy Requirements. This is how many calories you need.

Question 8

What is the AMDR?

Answer 8

It is the Distribution of Macros. It is how much of our macros come from fat, protein, and carbs.

Question 9

What is the EAR?

Answer 9

It is the estimated average requirement of a nutrient. This, however, would only give enough nutrients to 50% of the population.

Question 10

What percentage of our macros on average come from Protein?

Answer 10

10-35%

Question 11

What percentage of our macros on average come from Carbs?

Answer 11

45-65%

Question 12

What percentage of our macros on average come from Fat?

Answer 12

20-35%

Question 12

What should we limit in our diets?

Answer 12

Added Sugars, Sodium, Saturated Fats. We also consume too many refined grains

Question 13

What are some protein foods?

Answer 13

Meat, eggs, seafood, legumes, nuts

Question 14

What should all dairy substitutes have?

Answer 14

Calcium! They should be fortified with it.

Question 15

What are equivalents to 1cup fruit?

Answer 15

1 cup whole fruit, 1 cup fruit juice, 1/2 cup dried fruit

Question 16

What are equivalents for 1 cup Vegetables?

Answer 16

1 cup raw or cooked veggies, 1 cup vegetable juice, 2 cups raw leafy vegetables

Question 17

What are equivalents for an oz of Grains?

Answer 17

1 slice of bread, 1 cup cereal, 1/2 cup cooked pasta rice and cereal

Question 18

What are equivalents for an oz of Protein foods?

Answer 18

1 oz meat fish & poultry, 1 egg, 1 Tbsp nut butter, 1/4 cup cooked legumes, 1/2 coz nuts/seeds

Question 19

What are equivalents for a cup of Dairy?

Answer 19

1 cup mil/soy milk/yogurt, 1.5 oz hard cheese, 1 oz processed cheese

Question 20

What Vitamins and Minerals are in Grains?

Answer 20

Carbs, iron, thiamin, fiber

Question 21

How much of our grains should be whole?

Answer 21

50%

Question 22

What vitamins and minerals are in Vegetables?

Answer 22

Carbs, Vitamin A, Magnesium, Fiber

Question 23

What Vitamins and Minerals are in Fruits?

Answer 23

Carbs, folate, Vitamin C, Fiber, Potassium

Question 24

What vitamins and minerals are in Protein foods?

Answer 24

Protein, Vitamin B6, Iron, Zinc

Question 25

What vitamins and minerals are in Dairy?

Answer 25

Carbs, Protein, Vitamin D, Calcium Phosphorate

Question 26

What is important to remember when choosing Vegetables to eat?

Answer 26

Make sure they vary in color and maybe have them be starchy.

Question 27

What is important to remember when it comes to Dairy?

Answer 27

Choose low or fat-free

Question 28

What is important to remember when choosing fruit?

Answer 28

Choose whole fruits?

Question 29

Where can you get folate?

Answer 29

Fruits, some vegetables, and whole grains

Question 30

What is Energy Density?

Answer 30

It is kcal per serving divided by the weight or volume of serving.