Exam 1 - Meal Prep/Nutrition Facts Flashcards Preview

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Flashcards in Exam 1 - Meal Prep/Nutrition Facts Deck (30):

List the parts of a meal in the order that they should be planned. (6)

1. Main Dish/Entree
2. Vegetables
3. Salad
4. Grain/Bread
5. Beverage
6. Condiments


Critique a menu for the characteristics discussed in class. (Variety and contrast of color, texture, etc)

Color: Variety and Contrast

Texture: Aim for a variety of textures (i.e. smooth, rough, crisp, etc.)

Flavor: variety is important
Size and Shape: variety is important, don’t have all round foods

Temperature: meals are more interesting if some are hot and some cold foods are used

Heavy/Light: rich, very sweet or fatty foods need to be balanced with lighter foods. When planning a menu, start with a main dish and then add side dishes that complement it

VARIETY IS KEY!!!!!!!!!!!


List the criteria of what is to be included in a good meal. (7)

1. Following the Dietary Guidelines

2. Following the MyPyramid and MyPlate

3. Following the USDA Food Patterns Table

4. Maintaining Nutritional Balance

5. Planning for Aesthetics (color, texture, flavor, size, temperature)

6. Individualize for family preferences

7. Individualize for special health needs


What is MyPlate based on?

Based on the 2010 Dietary Guidelines for Americans.


What is MyPlate designed to do?

It is designed to help consumers make better food choices; it is NOT intended to change consumer behavior. It does this by illustrating 5 food groups using a familiar mealtime visual- a place setting.


Which of the five focus areas does MyPlate emphasize in the select messages for consumers?

1. Consume foods from all 5 groups at each meal

2. Enjoy your food, but eat less

3. Avoid oversized portions

4. Make half your plate fruits and vegetables

5. Eat more vegetables and grains than fruits and protein


What are the five food groups depicted in MyPlate? What foods are contained in each?

1. Dairy- fluid milk products or products made from milk that retain their calcium

2. Grains- any food made from wheat, rice, oats, cornmeal, barley, or any other cereal grain

3. Protein- meat, seafood, poultry, nuts, seeds, beans, peas, soy product

4. Vegetables- any vegetable or 100% vegetable juice

5. Fruit- any fruit or 100% fruit juice


Does MyPlate depict moderation and variety? If so, how?

MyPlate is split up into different compartments indicating the variety that should be incorporated during a meal.

The moderation depicted by MyPlate image is the white edges around the food.


What are two major differences between MyPlate and MyPyramid? What are your thoughts regarding the effectiveness of each?

MyPyramid represents the intake for a whole day; whereas MyPlate represents the intake on a per meal basis, particularly dinner.

MyPyramid represents the majority of the Dietary Guidelines of Americans (DGA) recommendations; whereas MyPlate is simply a reminder to eat healthfully at mealtime.


What is the food intake pattern for a 2,000 calorie diet? (Fill in the numbers)

Fruit ________
Vegetables ________
Grains ________
Protein ________
Dairy ________
Oils ________
Discretionary “Empty Calorie Allowance ________

Fruit -> 2 cups

Vegetables -> 2.5 cups

Grains -> 6 oz. equivalents (3 oz. Or more should be whole)

Protein -> 5.5 oz equivalents (lean)

Dairy -> 3 cups (select low or non-fat)

Oils -> 6 teaspoons

Discretionary “Empty Calorie Allowance -> 267


What is discretionary calories? Give an example.

The remaining calories in a food intake pattern after accounting for the calories needed for all food groups.

Examples: Pop/soda, desserts, 2% chocolate milk


Why is it important to have cultural food guides?

Every culture is different in the foods that they consume, therefore different food guides may be needed to adapt to a specific country’s way of eating.


Name the parts that make up the anatomy of MyPyramid. (6)






Gradual Improvement



What are the Dietary Reference Intakes?

The dietary reference intakes are the nutrient-based reference values for use in planning and assessing diets. It incorporates risk reduction and includes essential and nonessential food components. It provides rationale for recommendations and it is based on daily, average consumption.


What is the purpose of the DRI?

The DRI is intended to estimate nutritional requirements of healthy people while minimizing chronic disease.


What is the DRI composed of? (4)

Estimated Average Requirements (EAR)

Recommended Daily Allowances (RDA)

Adequate Intake (AI)

Tolerable Upper Intake Levels (UL)


What is EAR?

Estimated Average Requirement (EAR)

It is the intake that meets the estimated nutrient need of 50% of the individuals in a specific group (age/gender).


What is RDA?

Recommended Daily Allowances (RDA)

The intake that meets the needs of 97-98% of the population in a specific group (age/gender)


What is AI?

Adequate Intake (AI)

Adequate intake is expected to meet or exceed the amount needed to maintain a specific nutritional state in essentially all members of a specific population.

***It is used if insufficient evidence exists to establish an EAR.***


What is UL

Tolerable Upper Intake Level (UL)

The maximum amount of a nutrient that appears safe for most health people.


What are nutrition facts labels intended for?

What kind of information is included on a nutrition facts label?

The nutrition facts label is intended to help consumers make healthier choices.

The label consists of information about nutrients and it includes serving size information and percent daily values.

On the label, it has: serving size, calories, % daily value, fats, cholesterol, sodium, carbs, fiber, sugars, protein, and vitamins


Define percent daily value.

The percent of a given nutrient for a food item that is relative to a 2,000 calorie diet. It is what you should consume in a day.

It also determines if a food is high/low in a specific nutrient


How do you know if a food is low in a nutrient, a good source, or a very good source (high in a nutrient) of a nutrient?

If a food item is less than or equal to 5% of a nutrient -> it is LOW in that nutrient.

If a food item is greater than or equal to 20% of a nutrient -> it is HIGH in that nutrient.


What is the main purpose of a health claim?

The purpose of a health claim is to benefit consumers by providing information on healthful eating patterns.


What kind of relationship do health claims show?

Health claims show a relationship between a nutrient or other substance in food and a disease or health related condition.


What are the requirements for health claims on food labels?

Health claims must come from a federal scientific body.

They must also state a relationship between a nutrient and a disease or health-related condition.

The food must meet specific nutrient levels set by the government.

“Good Source” -> 10-19% RDI

“Excellent Source” -> 20%+ RDI


Which vitamins should be cautioned when dealing with UL?

The fat soluble vitamins.

Vitamin A, D, E, and K


What id EER?

Estimated Energy Requirements.

Is is the average dietary intake that is predicted to maintain energy balance in a healthy adult.


Is a nutrition label required on all foods?

A label is required on MOST, not all packaged food and beverage products.

The ones don't need a label are the super small businesses.


Here are some random values:

RDA for Carbohydrates -> 130g/day or 520 calories

RDA for Fat -> nonexistent for adults, except for linoleic and alpha-linolenic fatty acids (which are essential fats)

RDA for Proteins -> based on 0.8g/kg/day using reference weights for adult males and females

AI for Fiber - based on prevention of heart disease through lowering blood cholesterol