Module 2: Think Before You Eat

Question 1

3 pillars of a healthy diet

Answer 1

• variety
• balance
• moderation

Question 2

define variety

Answer 2

• eating different types of foods within each food group
• fruits: oranges, bananas, grapes, etc

Question 3

define balance

Answer 3

• eating foods from all food groups daily
• balancing calories consumed with calories expended
• dairy, grains, fruits, veggies, protein, etc

Question 4

define moderation

Answer 4

• avoiding overconsumption of any food or food group
• portion sizes

Question 5

define nutrient density

Answer 5

nutrient content of food relative to its calories

Question 6

define empty calories

Answer 6

calories that have little or no nutrient content

Question 7

describe the dietary guidelines for americans

Answer 7

• published every 5 years by USDA and HHS
• recommendations on diet and lifestyle to reduce disease risk
• used for anyone over the age of 2

Question 8

what are healthy patterns proposed by the 2015 dietary guidelines for americans

Answer 8

• variety of fruits, vegetables, and whole grains
• fat free or low fat dairy
• variety of protein sources
• oils
• physical activity
• limit saturated or trans fats, added sugars, and sodium

Question 9

should you try and get your nutrients from food or supplements

Answer 9

food

Question 10

define fortified foods

Answer 10

• foods with nutrients added to them that wasn’t originally in the food
• vitamin D in milk

Question 11

define enriched foods

Answer 11

• nutrients added back that were removed during processing
• bread enriched with lost nutrients

Question 12

what were the 3 primary goals of healthy people 2020

Answer 12

• increase quality of life
• eliminate health disparities
• create social and physical environments that promote good health

Question 13

what was the original intent of RDAs

Answer 13

maintain health and prevent deficiencies

Question 14

who are dietary reference intakes (DRIs) designed for

Answer 14

healthy people

Question 15

what is included in DRIs

Answer 15

• estimated average requirement (EAR)
• recommended daily allowance (RDA)
• adequate intake (AI)
• tolerable upper intake level (UL)

Question 16

what are DRIs used for

Answer 16

• assess and improve nutritional status of americans
• interpret food consumption records
• establish standards for food assistance programs
• establish guidelines for nutrition labeling

Question 17

define estimated average requirement (EAR)

Answer 17

meets the needs of 50% of the population

Question 18

define recommended daily allowance (RDA)

Answer 18

meets the needs of 98% of the population

Question 19

define adequate intake (AI)

Answer 19

used when more research is needed on a nutrient

Question 20

define tolerable upper intake level (UL)

Answer 20

maximum amount of nutrient without the risk of adverse health effects

Question 21

describe the therapeutic index

Answer 21

• section around the LD50
• area where medications work

Question 22

define estimated energy requirement (EER)

Answer 22

• general recommendation for how many calories a person should consume in a day
• generally 2000 calories per day but is different for everyone
• does not include anything on how much protein, carbs, or fats you should consume

Question 23

define acceptable macronutrient distribution range (AMDR)

Answer 23

• recommendations for the amount of calories from carbs, fats, and proteins
• fluctuates based on individual needs or conditions
• intended to help balance nutrient intake and reduce risk of chronic conditions

Question 24

AMDR for protein

Answer 24

10-35%

Question 25

AMDR for fat

Answer 25

20-35%

Question 26

AMDR for carbs

Answer 26

45-65%

Question 27

explain why some people believe we must eat high protein diets

Answer 27

- biology is concerned with survival and reproduction - protein is needed for these things - high protein can be good in the short term for biology purposes but can actually decrease longevity

Question 28

describe myplate

Answer 28

- daily plan for food intake - replaced food pyramid in 2011 - includes the 5 food groups and how much of your plate each should take up

Question 29

what tool allows you to generate a personalized meal plan

Answer 29

supertracker from myplate

Question 30

what is the purpose of myplate

Answer 30

- personalized meal plan - meet DRIs - emphasize variety, moderation, and balance

Question 31

what is the recommended amount of grains per day

Answer 31

- 6 ounces - half should be whole grains

Question 32

what is the recommended amount of vegetables per day

Answer 32

- 3 cups - eat a variety: starchy and fibrous

Question 33

what is the recommended amount of fruits per day

Answer 33

- 2 cups - eat whole fruits over juices

Question 34

what is the recommended amount of dairy per day

Answer 34

- 3 cups - fat-free or low-fat

Question 35

what is the recommended amount of protein per day

Answer 35

- 5.5 ounces - lean proteins

Question 36

which 2 federal agencies regulate food labels

Answer 36

- FDA: packaged foods - food safety and inspection service of USDA: meat, poultry, eggs

Question 37

what are some differences between the old and new nutrition facts label

Answer 37

- serving size now in large bolded font - calories now in large bolded font - now includes added sugar under carbohydrates

Question 38

define daily values

Answer 38

- nutrition standards on food labels - based on 2000 kcal diet - can be used to determine if nutrient is "high" or "low" in the food

Question 39

what DV is considered high and what is considered low

Answer 39

- high: 20% or more - low: 5% or less

Question 40

are label claims the same as nutrition facts label

Answer 40

no

Question 41

what are the 3 categories of label claims

Answer 41

- health claims - nutrient content claims - structure/function claims

Question 42

define health claims

Answer 42

- describes the relationship between the food and a reduced risk of disease/condition - must be FDA approved - ex: lowers cholesterol

Question 43

define nutrient content claims

Answer 43

- describes level of nutrient in a food - ex: fat free, 30% more protein, lean, high, good source, reduced

Question 44

define structure/function claims

Answer 44

- describes association between nutrient and structure or function in the body - do not need to be approved by FDA - ex: builds healthy bones