Nutrition Exam 1

what are foods/beverages that we consume a lot of in the US?

red meat, candy, cheese, sugary beverages, refined grain products, and processed food

what do we eat too little of?

fruits, veggies, fish, whole grains, low-fat dairy

what are at least 5 factors that influence a persons food choices?

beliefs, occupation, habits, education, and cost

How are most food marketing dollars spent?

Fast food and soda marketing

how much of the marketing dollars go towards fruits and vegetables?

less than 1%

list the top 10 leading causes of death in the US?

heart disease, cancer, COVID-19, unintentional injuries, stroke, chronic lower respiratory disease, Alzheimers disease, diabetes, chronic liver disease and cirrhosis, and kidney disease

Which causes of death are related to diet/physical activity?

heart disease, cancer, COVID-19, stroke, Alzheimers disease, diabetes, and chronic liver disease and cirrhosis

contrast regional differences in rates of obesity and heart disease

south east is the worst

list the 6 classes of nutrients

water, carbs, fat, protein, vitamins, and minerals

which nutrients provide energy?

carbs, proteins, and fats

compare the body composition of males and females

males can hold 62% of water and females can hold 57%

what percentage of a typical adults body weight is water?

50-70%

What elements are found in each of the six classes of nutrients?

Carbon, oxygen, hydrogen, nitrogen, and minerals

which nutrients are organic?

Carbs, protein, fat, and vitamins

what is an essential nutrient?

the body does not synthesize the nutrient or make enough to meet its needs

which fatty acids are essential?

linoleic and linolenic acids

what is a conditionally essential nutrient?

nutrients that are normally not essential but become essential under certain conditions

What are examples of times when nutrients may become conditionally essential?

Serious illnesses or infections

compare macro and micronutrients

macro- carbs, proteins, and fats. micro- vitamins and minerals

how many kcals are provided per gram of fat?

9 grams

How many kcals are provided per gram of protein?

4 grams

how many kcals are provided per gram of carbs?

4 grams

how many kcals are provided per gram of alcohol?

7 grams

what the components of the dietary reference intakes?

Recommended dietary allowance, adequate intake, and tolerable upper intake level

who develops the DRIs?

food and nutrition board

how are the DRIs utilized?

used for planned and assessing diets

Describe how the recommended dietary allowance are utilized?

RDA represents a person’s nutrient intake goal

Describe how the adequate intake is utilized?

same concept at RDA, used when not enough information is available to determine human requirements “best guess”

Describe how the tolerable upper intake level is utilized?

highest amount that is unlikely to harm most people when consumed daily

how often are the dietary guidelines for americas updated?

every 5 years

which organizations are responsible for the DGAs

USDA and the department of health and human services

what is the tagline for the 2025-2030 DGAs?

eat real food

What are the 8 key principles of the 2025-2030 DGAs?

eat the right amount for you, prioritize protein foods at every meal, consume dairy, eat veggies and fruits throughout the day, incorporate healthy fats, focus on whole grains, limit highly processed foods, added sugars, and refined carbs, and limit alcohol

Describe the new inverted food pyramid- what food groups are included?

All the protein, dairy, healthy fats, and fruits and veggies are on the top, and the whole grains are the small point at the bottom

what are the major food groups that are a component of my plate?

Fruit, vegetables, protein, grains, and dairy

What are food equivalents for whole grains?

1 regular slice of bread or small tortilla, 1 cup ready-to-eat cereal, ½ cup cooked rice, pasta, or cereal such as oatmeal, and 5 whole grain wheat crackers

What are food equivalents for dairy?

1 cup of low fat cow’s milk or calcium-fortified almond or soy milk, 1 cup plain yogurt, frozen yogurt, or pudding, ½ oz natural cheese, and ½ cup shredded cheese

What are food equivalents for protein?

1 oz cooked lean beef, pork, ham, poultry, or fish, 1 tablespoon peanut or almond butter, 1 egg, ¼ cup cooked beans, cooked dried peas, baked beans, or tofu

What are food equivalents for fruit?

1 small apple, 8 large strawberries, 1 cup applesauce or fruit juice, and ½ cup dried fruit.

What are food equivalents for vegetables?

1 cup raw or cooked vegetables, 1 cup vegetable juice, 2 cups leafy greens, 1 large sweet potato or tomato

Describe what whole-grain contains and why consumption is beneficial to health.

it contains more fiber and micronutrients

describe how dietary intake of the average adult in the US compares to MyPlate food group recommendations

everything is well below the recommendations and refined grains are above

compare the healthy eating plate from Harvard University to MyPlate

Harvard includes water instead of dairy and healthy oils. They also include whole grains and healthy protein instead of just grains and proteins. their vegetables take up most of the plate

compare the Canadian food guide to MyPlate

They include water instead of dairy. Canada has only 3 groups, and MyPlate has 5.

what is required as part of the nutrition education and labeling act of 1990?

packaged foods must state the common or usual name of the product, the name and address of the manufacturer, packer, or distributor, net contents in terms of weight, measure, or count, and the nutrient contents of the product

describe how ingredients are listed on the ingredient list

listed in descending order of predominance by weight

compare the new FDA food label to the old one

bigger/bolder calories and serving sizes, added sugars list, and updated % daily values

which nutrients must now be listed on the label?

vitamin D, calcium, iron, and potassium

what are daily values and how are they utilized?

Standards developed for labeling purposes. utilized by asking am i eating a little or a lot of a nutrient or by comparing similar products

which restaurants must provide calorie labeling

chain restaurants with 20 or more locations

what information must be posted/available from those restaurants?

calories for each standard menu item and detailed nutrient information

what is a health claim?

Specific wording requirements: they cannot diagnose or treat disease

who approves of health claims

the FDA

what is the definition of reduced sugar?

at least 25% less sugar than original

What is the definition of fat-free?

less than 0.5g fat per serving

What is the definition of high fiber?

more than 5g fiber per serving (must also be low-fat)