Session 1

Question 1

When nutrition advocates became concerned that recommendations did not do enough to address prevention of chronic diet related diseases, what policy changes were made?

Answer 1

RDAs (Recommended Daily Allowance) expanded into several DRI (Dietary Reference Intakes) categories

Question 2

Dietary Reference Intakes

• Food labeling must include ___
• Differ depending on ___ and ___

Answer 2

Information about the food

Age and gender

Question 3

A healthful diet contains nutrient intake near what amount?

(Not a number)

Answer 3

RDA - Recommended Daily Allowance

Question 4

Someone with a bleeding disorder should eat more ___

Answer 4

Iron

Question 5

Osteoporosis - eat more ___

Answer 5

Calcium

Question 6

AMDR

Answer 6

Acceptable Macronutrient Dietary Range

Question 7

Macronutrients

Answer 7

The main nutrients that supply calories:

carbohydrates, fats, proteins

Question 8

___-___% of calories in your diet should come from carbohydrates (AMDR)

Answer 8

45-65%

Question 9

___-___% of daily calories should come from fat (AMDR)

Answer 9

20-35%

Question 10

Tolerable Upper Intake Level

Answer 10

The highest level of daily consumption that current data has shown to cause no side effects in humans (commonly used for dosing supplements)

Question 11

EAR

Answer 11

Estimated Average Requirement

Question 12

How is Estimated Average Requirement (EAR) commonly used?

Used in combination with ___

Answer 12

To guide recommendations and MENU PLANNING for communities

Used in combination with upper intake level

Question 13

Choosemyplate.gov recommendations

Answer 13

Half plate is fruit and vegetables, but more vegetables

Other half is grain and protein (about ¼ + ¼)

Plus side of dairy

Question 14

What is a nutritional benefit of fruits and vegetables?

Also can lower risk of ___

Answer 14

High in fiber, vitamins, and minerals while being low in calories

Lowers risk of some types of cancer

Question 15

Vital nutrients

Answer 15

Nutrients that come from plants

Question 16

Plants do not have vitamin ___

Answer 16

B12

It can come from bacteria and fungi however

Question 17

Increasing the amount of colorful vegetables reduces the risk of ___

Answer 17

Stroke

Question 18

___ meals are expensive for the amount of nutrition they provide, and should be avoided for patients looking to eat more healthfully on a budget

Answer 18

Frozen

Question 19

Skim milk has roughly the same amount of ___ and ___ as whole milk

Answer 19

calcium and protein

Question 20

T/F: Seasoning foods with spices and herbs increase sodium content

Answer 20

False

SALT increases sodium content and is frequently packaged with spices and herbs

Question 21

At least half of all grain products consumed should be ___

Answer 21

whole grain products

Question 22

White rice and white bread are ___ grains

Answer 22

refined

Question 23

Whole grain products are ___ interchangeable with fruits and vegetables

Answer 23

NOT

Question 24

“Fruit juice is really just ___”

Answer 24

sugar water

Question 25

Trans fat and added sugar intake should be \_\_\_ There is ___ DRI value

Answer 25

minimized, no DRI (dietary reference index) value

Question 26

Recommended daily amount of protein

Answer 26

60 g/day

Question 27

T/F: yogurt and cheese have protein

Answer 27

TRUE Dairy products have protein

Question 28

chickpeas, peanuts, and soy beans are

Answer 28

legumes

Question 29

Best plant-based food combination to maximize healthy protein

Answer 29

legume + whole grain

Question 30

Most things ending in -ose are \_\_\_

Answer 30

sugar (glucose, sucrose, fructose, lactose, galactose)

Question 31

Honey might be more obviously labeled as \_\_\_

Answer 31

sugar

Question 32

Which carbohydrate will cause the quickest return to hunger

Answer 32

one with a high glycemic index

Question 33

Something with a high glycemic index raises blood glucose ___ and then it will also lower \_\_\_. A low glycemic index will raise/lower it \_\_\_.

Answer 33

quickly slowly

Question 34

Some seafood is high in healthy \_\_\_, which is a type of \_\_\_

Answer 34

omega-3 oils, fat (fatty acid)

Question 35

Sources of healthy fat

Answer 35

Fish, nuts, olive oil

Question 36

Some common sources of high levels of sodium

Answer 36

processed foods canned soups and broths manufactured breads

Question 37

Foods rich in iron

Answer 37

dark leafy greens legumes red meat nuts

Question 38

Best vegetarian source of iron

Answer 38

beans

Question 39

Two things protective against heart disease

Answer 39

Fiber HDL cholesterol

Question 40

Three nutrients linked to increase risk of heart disease

Answer 40

LDL cholesterol Trans fat Saturated fat (some evidence both ways)

Question 41

Reducing risk of heart disease and \_\_\_: LDL below \_\_\_ Cholesterol intake less than ___ per day Saturated fat less than \_\_\_% of total daily calories At least ___ minutes of activity \_\_\_ Sodium less than ___ per day (varies) Increase intake of \_\_\_, especially \_\_\_ Limit alcohol intake to ___ drinks per day

Answer 41

LDL below **120** mg/dL Cholesterol intake less than **30 mg** per day Saturated fat less than **7 %** of total daily calories At least **30** minutes of activity **daily** Sodium less than **1600 mg** per day (varies) Increase intake of **fiber**, especially **insoluble fiber** Limit alcohol intake to **1-2** drinks per day

Question 42

Diet to address patient with low albumin level

Answer 42

High-protein diet

Question 43

Patients with kidney disease should avoid foods that are \_\_\_, because \_\_\_

Answer 43

high in protein protein is broken down into keytones

Question 44

DASH diet

Answer 44

**D**ietary **A**pproaches to **S**top **H**ypertension

Question 45

Factors important in controlling hypertension

Answer 45

Sodium below 1600 mg daily Daily exercise Healthy weight (BMI below 25)

Question 46

Plant-based diet helps decrease ___ risk

Answer 46

cancer

Question 47

Fiber delays absorption of ___ by the body

Answer 47

glucose | (helps to avoid glucose spikes)