[8.18/20] Basic Nutritional Concept/Deciphering Nutrition Labels

Nutrition

What is the process of obtaining food and using it for maintenance, growth, and repair?

Nutrients

What are the chemicals in foods that are critical to human growth and function?

Adequate diet

What type of diet provides all essential nutrients and calories needed to maintain good health and body weight?

Vitamin C deficiency

What deficiency causes scurvy?

Iodine deficiency

What nutrient deficiency leads to goiter?

Type 2 diabetes mellitus

What metabolic disorder is a major risk of obesity?

36.6%

What percentage of Filipinos aged 20 years or older are overweight or obese according to FNRI (2019)?

5 out of 10

How many of the 10 leading causes of death in the Philippines in 2020 were obesity-related?

Digestion

What process breaks nutrients into smaller parts for absorption?

Triglycerides in adipose tissue

What is the body’s major fuel reserve during starvation?

70%

What percentage of total energy expenditure (TEE) comes from resting energy expenditure (REE)?

Indirect calorimetry

What is the gold standard for accurate assessment of REE?

4 kcal/gram

How much energy does 1 gram of carbohydrates provide?

Dietary fiber

What type of carbohydrate is not easily digested but helps lower glucose and cholesterol levels?

Protein sparing

What is the process where adequate carbohydrate intake prevents protein breakdown for energy?

Essential amino acids

What type of amino acids must be obtained from the diet?

Methionine

Which essential amino acid contains sulfur?

4 kcal/gram

How much energy does 1 gram of protein provide?

High biologic value proteins

What term describes proteins from animal sources that contain all essential amino acids?

9 kcal/gram

How much energy does 1 gram of fat provide?

Saturated fat

What type of fat has no double bonds and is usually solid at room temperature?

Trans fat

What type of fat is artificially created through partial hydrogenation?

10%

What is the recommended maximum intake of saturated fats as a percentage of total calories?

Fat-soluble vitamins

What category of vitamins includes vitamins A, D, E, and K?

Iron deficiency anemia

What condition results from inadequate dietary iron intake?

Calcium and vitamin D

Deficiency in which two nutrients increases the risk of osteoporosis?

50%

What percentage of the human body is composed of water?

80%

What percentage of daily water intake comes from fluids?

Lubrication of body organs

What is one function of water in the body?

Mid-upper arm circumference (MUAC)

What anthropometric measure is used to assess acute malnutrition?

Weight-for-height

What nutritional index is used to assess wasting?

BMI formula

What is weight (kg) divided by height (m²) used to calculate?

40 inches (men), >35 inches (women)

What waist circumference values indicate abdominal obesity?

Waist-to-hip ratio

What ratio determines the proportion of fat stored around the waist versus hips?

65.45 kg

What is the desirable body weight of a 50-year-old man who is 5’8” based on the Tannhauser method?

30 kcal/kg/day

What caloric requirement is recommended for a sedentary individual?

500 kcal/day

What daily caloric deficit is needed to lose 1 pound per week?

Carbohydrates, protein, fat

What three macronutrients must be balanced when planning a diet?

Food exchange list

What method is used to distribute macronutrients for meal planning?

Nutrition label

What part of a food label provides information about nutrient content per serving?

Principal Display Panel

What section of a food label contains the product identity and net content?

% Daily Value

What percentage-based guide on nutrition labels is based on a 2000-calorie diet?

RENI (Recommended Energy Nutrient Intake)

What nutrition guideline is used in the Philippines?

Codex Alimentarius Commission

What organization regulates food claims globally?

Health claim

What type of claim states a relationship between a food component and health?

"High in fiber"

What is an example of a nutrition claim?

Less than 5 mg

How much sodium must a product contain to be labeled "sodium free"?

140 mg or less

How much sodium per serving qualifies a product as "low sodium"?

20 mg or less

What is the cholesterol limit per serving for a "low cholesterol" claim?

Less than 0.5 grams

How much fat per serving qualifies a food as "fat free"?

At least 25% fewer calories

What does "reduced calorie" mean on a food label?

Best-before date

What date on a food product refers to quality rather than safety?

Expiration date

What date on a food product indicates it is no longer safe to consume?

100 calories

How many calories per serving are considered moderate?

400 calories

How many calories per serving are considered high?

Energy balance

What principle requires matching calorie intake with expenditure?

2,000 kcal/day

What general calorie intake is used for % Daily Value recommendations?

High energy density

What describes foods with a high calorie-to-weight ratio?

46g

What is the daily carbohydrate intake in a 400-calorie serving with 46g of carbohydrates?

At least 2.5g more fiber

What does "more fiber" mean on a food label?

5g or more fiber

What fiber content per serving qualifies a product as "high fiber"?

40 kcal or less

What calorie limit per serving qualifies a product as "low calorie"?

At least 50% less sodium

What reduction qualifies a product as "light in sodium"?

Lean meat

What label is used for meat with

Extra lean meat

What label is used for meat with

Saturated fat free

What label is used for products with

What is the limit per serving for a "cholesterol free" claim?

Food and Drug Administration (FDA)

What agency regulates food labeling in the U.S.?

MyPlate

What dietary guideline replaces the USDA Food Pyramid?

Macronutrient distribution range

What term refers to the recommended percentage of daily calories from macronutrients?

Calories from alcohol

What energy source is not listed under macronutrients?

14 vitamins

How many vitamins can be listed on a nutrition label?

14 minerals

How many minerals can be listed on a nutrition label?

Sugar-free

What label applies to products with

No added sugar

What label applies to products without sugar added during processing?

Meal planning

What dietary approach involves distributing TCR across meals?

Underweight

What condition is indicated by a BMI

Obese

What condition is indicated by a BMI ≥30?

High blood pressure

What health condition is associated with excess sodium intake?

Calcium

What mineral is essential for strong bones and teeth?