Bio 240 Chapter 2 LS part 2
Daily Values for ___________represent a maximum level not a goal one should strive to reachl
cholesterol and fat
Nutrient claims on food packaging must
follow legal definitions
food must be a “good source” (before any fortification) of fiber, protein, vitamin A, vitamin C, calcium, or iron. (The legal definition of “good source” appears in Table 2-10.) Second, a single serving of the food product cannot contain more than 13 grams of fat, 4 grams of saturated fat, 60 milligrams of cholesterol, or 480 milligrams of sodium. If a food exceeds any one of these requirements,
no health claim can be made for it,
Foods exempt from food labels are
fresh fruit , fish and fresh vegetables
why is the percent daily value for protein omitted from the Nutrition Facts food label
Protein is not a public health concern for the majority of people.
It would be necessary to know the protein quality of a food which is expensive to determine
What are some of the ways that increase the chances of exceeding the tolerable upper intake level?
Use of many fortified foods
excessive intakes of a limited variety of foods
Megadoses of individual vitamins or minerals
The _____ is a generic nutrient standard used on food labels
What is the term used to describe the highest amount of a nutrient unlikely to cause adverse health effects?
tolerable upper intake level
FALCPA is a labeling law that requires food manufacturers to clearly indicate the presence of ___________in products.
major food allergen
The basic premise of dietary guidelines for americans includes which of the following statements.?
Needs should be met primarily through foods.
The limit of less than _________mg of sodium per day coincides with the Upper Limit for those 14 years and older.
An average of _______drinks per day is considered moderate alcohol intake for women.
What is the best way to store buy prep beets and carrots?
The ancestors of carrots were purple
Once purchased cut the tops off carrots so they retain moisture
carrots and beets are more nutrious cooked
Purchased beets with the green tops still attached.
Physical activity recommendations for children and adults
60 minutes per day
A food is deemed nutrient __________if it provides a large amount of a nutrient for a relatively small amount of calories when compared with other food sources.
Eating in____________requires paying attention to portion sizes and planning your daily eating pattern so that you do not overconsume any nutrients.
_____________ of a food is determined by comparing its protein, vitamin, or mineral content with the amount of calories it provides
Comparing the nutrient density of different foods is an easy way to estimate their relative _____________
Eating nutrient-dense foods is especially important for people who have eating patterns relatively ___________
low in calories
Overall, foods with lots of water and fiber (i.e., low-energy-density foods) contribute few calories even though they help one feel ____
Features of My Plate
Food are categorized in 5 groups
directs consumers to many useful online tools for meal planning
It shows the proportion of food groups to be eaten at a meal
Vitamins such as thiamin
Minerals such as iron
Vitamins such as folate and vitamin C
Minerals such as potassium
Foods rich in phytochemicals are now part of a family of foods referred to as
- Include vegetables in main and side dishes. Add these to rice, omelets, potato salad, and pastas. Try broccoli or cauliflower florets, mushrooms, peas, carrots, corn, or peppers.
- Look for quick-to-fix whole grain side dishes in the supermarket. Pilafs, couscous, rice mixes, and tabbouleh are just a few that you’ll find.
- Choose fruit-filled cookies, such as fig bars, instead of sugar-rich cookies. Use fresh or canned fruit as a topping for pudding, hot or cold cereal, pancakes, and frozen desserts.
- Put raisins, grapes, apple chunks, pineapples, grated carrots, zucchini, or cucumber into coleslaw, chicken salad, or tuna salad.
- Be creative at the salad bar: Add fresh spinach, leaf lettuce, red cabbage, zucchini, yellow squash, cauliflower, peas, mushrooms, or red or yellow peppers to your salad.
- Pack fresh or dried fruit for snacks away from home instead of grabbing a candy bar or going hungry.
- Add slices of cucumber or zucchini, spinach, or carrot slivers to the lettuce and tomato on your sandwiches.
- Each week try one or two vegetarian meals such as beans and rice, vegetable stir-fry, or pasta with tomato sauce.
How to include phytochemicals
Researchers have shown that eating a meal with many foods of __________ density promotes satiety without contributing many calories.