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Health Coaching Exam > Section 3, Chapter 8 > Flashcards

Section 3, Chapter 8 Flashcards

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1
Q

What are DRI’s and who is the author?

A

DRI’s refers to Dietary Reference Intakes published by the National Academy of Medicine 

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2
Q

DRI is a generic term used to refer to what 4 types of reference values?

A

Recommended Dietary Allowance (RDA)
Estimated Average Requirement (EAR)
Tolerable Upper Intake Level (UL)
Adequate Intake (AI)

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3
Q

What is AMDR?

A

Acceptable Macronutrient Distribution Range = the percentage of calories that should come from carbohydrates, proteins and fat

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4
Q

What are the five key guidelines that are recommended by the Dietary Guidelines for Americans?

A
  1. Follow a healthy eating pattern across the lifespan
  2. Focus on variety, nutrient density, and amount.
  3. Limit calories from added sugars and saturated fats and reduce sodium intake.
  4. Shift to healthier food and beverage choices.
  5. Support healthy eating patterns for all.
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5
Q

The Dietary Guidelines for Americans applies to what ages

A

Americans aged two and older 

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6
Q

According to federal guidelines, what are the six categories of nutrient dense foods? 

A

Vegetables
Fruits
Grains
Dairy foods
Protein foods
Oils

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7
Q

What are the five sub groups of vegetables according to federal guidelines? 

A

Dark green
Red and orange
Legumes
Starchy
Other

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8
Q

What foods other than meat, seafood and poultry are considered to be high in protein?

A

Eggs
Nuts
Seeds
Soy products
Legumes
Dairy

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9
Q

Why are oils one of the categories of nutrient dense foods? 

A

Because they contain essential fatty acids and vitamin E

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10
Q

What oils are not included in the category of nutrient dense foods and why?

A

Tropical plant oils like palm kernel, coconut, and palm oil due to high saturated fat content 

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11
Q

According to the federal dietary guidelines, what are the six main components of a healthy eating pattern? 

A
  • A variety of vegetables from the five different groups
  • Fruit
  • Grains, primarily whole grains
  • Fat free or low fat dairy
  • A variety of foods rich in protein
  • Limited amounts of saturated fats and trans fats, added sugars and sodium
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12
Q

What are the three types of healthy eating patterns discussed at most length in the federal dietary guidelines?

A

Healthy US style eating pattern
Healthy Mediterranean style eating pattern
Healthy vegetarian eating pattern 

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13
Q

A high intake of saturated and trans fats can cause what?

A

Increase total and LDL cholesterol
Increased risk of cardiovascular disease

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14
Q

List and explain two alternative approaches to dieting that have shown to be successful for weight loss? 

A
  1. Mindful eating - slowing down the eating experience and practicing awareness of all the sensations directly related to it.
  2. Intuitive eating - an adaptive form of eating based on hunger and satiety cues to regulate food intake
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15
Q

Dark green vegetables are highest in what vitamin?

A

Vitamin K 

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16
Q

Red and orange vegetables are highest in what vitamin? 

A

Vitamin A

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17
Q

Compared to other vegetables, legumes are highest in what?

A

Fiber 

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18
Q

Compared to other vegetables, starchy vegetables are highest in what nutrient?

A

Potassium 

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19
Q

Individuals with hypertension are advised to follow what eating plan?

A

DASH (Dietary approaches to stop hypertension)

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20
Q

What does the serving size on a nutrition label mean?

A

It’s the amount that most people actually consume in a sitting, not the same as how much someone SHOULD eat

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21
Q

What is the first step in the stepwise approach to reviewing a food label ?

A

Start from the top with the serving size and number of servings per container

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22
Q

What is the second step in the stepwise approach to reviewing a food label?

A

Pay attention to the total calories

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23
Q

What are three key nutrients from whole fruits?

A

Fiber
Potassium
Vitamin C

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24
Q

The federal dietary guidelines advise that no more than half of fruits consumed should come from what source?

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A

Fruit juice 

25
What sources of fruits are more calorie- dense than fresh and frozen fruits so they should be consumed with attention to portion sizes? 
Dried fruits Canned fruits Fruit juices 
26
According to the federal guidelines, juice that is less than 100% fruit is considered to be what?
A sugary drink 
27
Which source of protein is highest in zinc?
Meat
28
Which source of protein is highest in niacin? 
Poultry
29
Which source of protein provides the most vitamin B12, vitamin D, and omega-3 fatty acids? 
Seafood
30
Which source of protein provides the most choline? 
Eggs 
31
Which source of protein provides the most vitamin E?
Seeds 
32
What are two types of natural sugars and what are their source? 
Fructose from fruit and lactose from milk 
33
The federal dietary guidelines recommend that we consume no more than what percentage of calories from added sugars while staying within calorie limits? 
10%
34
According to the federal dietary guidelines, what percentage of total calories should come from saturated fat?
Less than 10% 
35
Trans fats that are found naturally occurring in some foods are called what?
Ruminant trans fats
36
The majority of trans fats that are consumed come from what source and are called what?
From processed foods and are called artificial trans fats 
37
What do artificial trans fats cause?
Increased LDL cholesterol Increased risk of cardiovascular disease 
38
Fewer than what percent of Americans meet the sodium goals established by the federal dietary guidelines?
Fewer than 15%
39
An approach that emphasizes the development of coordinated partnerships, programs and policies to support healthy eating and active living.
Socio-ecological model 
40
Moving toward a typical American eating plan from what is often a more nutritious eating pattern of one’s home country
Acculturation 
41
Gives information on whether a food item has a significant amount of a particular nutrient based on a 2000 calorie diet. 
Percent daily value (PDV)
42
Claims on labels that typically apply to supplements and relate a nutrient or dietary ingredient to normal human structure or function. Do not need to be preapproved by the FDA, but must include a disclaimer. 
Structure/function claims
43
Claims on food/product labels that imply health benefits by describing the level of a nutrient in a product
Nutrient content claims 
44
Claims on food/product labels that describe a relationship between a food or food component and the prevention or treatment of a disease or health related condition 
Health claims 
45
When paying attention to total calories on a food label, how many calories are considered low, moderate and high?
In general, 40 calories per serving is considered low, 100 calories moderate and 400 or more calories is considered high 
46
Regarding PDV’s for key nutrients listed on labels, what is considered low versus high? 
In general, 5% daily value or less is considered low while 20% or more is considered high 
47
PDV’s are based on how many calories?
A 2000 calorie per day diet 
48
Maintaining a normal blood pressure decreases the risk of what?
Cardiovascular disease, congestive heart failure, and kidney disease 
49
What is the recommended intake of sodium per day?
Less than 2300 mg for lower risk populations and 1500 mg for higher risk individuals (those with elevated cholesterol or hypertension)
50
What is the maximum amount of added sugar per day that’s recommended based on a 2000 calorie daily eating plan?
No more than 10% of total calories from added sugar or a total of 50 g per day 
51
On a food label, carbohydrates are broken down into what two categories?
Dietary fiber and sugars 
52
The ingredients listed on a food label are listed in decreasing order of what? 
Weight 
53
A product does not have to include trans fat on the label if it includes this amount
Less than 0.5 grams per serving
54
How can you tell if a product that does not list trans fat on the label may still contain it? 
If it contains partially hydrogenated oils
55
How can you tell if the grains in a particular food are actually refined grains and not whole grains?
They’re listed as “enriched” on the label
56
How many calories are there per gram for carbohydrates, proteins, and fats? 
Carbohydrates = 4 calories per gram Proteins = 4 calories per gram Fats = 9 calories per gram 
57
What is the formula used by the NIH Body Weight Planner tool for losing weight?
For every 10 calorie decrease per day, the average adult will lose approximately 1 pound. Approximately half of the weight will be lost in a year; 95% of the weight will be lost by three years 
58
Federal guidelines recommend that adults consume how many ounces of seafood per week?
At least 8 ounces 

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