Download Module 2 Guided Notes

NAME: ___________________________________________________________________ DATE: ________ MODULE 2.1
Food Package Labels
Legislation Overview
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1990: Nutrition _______________________and Education Act of 1990.
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1994: >300,000 packaged foods relabeled. Mandatory compliance was required by food
_____________________.
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Package Size: Packages smaller than 12 square inches in surface area require a _____________________
number.
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Serving Size: The FDA established set serving sizes for >100 food categories making product
_____________________ easier.
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2003: Legislation passed for _____________________to appear on a separate line under SFAs in the nutrition
facts panel starting January 1, 2006.
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2004: The Food Allergen Labeling & Consumer Protection Act of 2004 passed. Manufacturers must plainly list
milk__________________________________________________________ingredients starting January 1, 2006.
Daily Reference Values Daily Reference Values (DRV).
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Are based on a _____________________Calorie diet.
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Are used exclusively on Food _____________________ labels.
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Are applicable to adults and children __________ years or older.
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See Appendix
DRV’s
Based on a 2000 Calorie Diet
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Fat (29% of Calories or ___________)
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Saturated Fat (___________ of Calories or 20 g)
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Cholesterol (300 mg)
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Carbohydrate (___________ of Calories or 300
g)
High-fat: ___________ of Calories come from
fat.
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Moderately-fat: ___________ of Calories come
from fat.
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Low-fat: ___________ of Calories come from
fat.
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Fiber (12.5 gm/1000 Calories or ___________)
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Protein (___________ of Calories or 50 g high
quality Pro, 65 gm low quality Pro)
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___________ (Na; 2400 mg)
This principle can also be applied to diets
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Potassium (K; 3500 mg)
Classifying Foods by Fat Content
Calculating % Fat by Calories
Calories from Fat ÷ total Calories X 100 = Percent Calories from Fat
Calculating % Fat by Weight
Grams from Fat ÷ total Grams in a servings X 100 = Percent Fat by Weight
Whole Milk Example
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244 g/cup
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8 g Fat X 9 Calories/gram = 72 Cals
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9 g Pro X 4 Calories/gram = 36 Cals
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12 g Carbs X 4 Calories/gram = 48 Cals
–
•
–
Classification: whole milk is a high fat food.
72+36+48 = 156 Calories
Amount of fat based on weight?
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–
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Amount of total Calories?
8 g ÷ 244 g x 100 = 3.3%
Amount of fat based on Calories?
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72 cals ÷ 156 Cals x 100 = 46%
Energy Producing Nutrients: looking deeper
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The nutrition facts panel provides total Calories, Fat Calories, grams carbohydrate, protein, and fat.
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Subcategories are given for ___________ and carbohydrate.
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Total fat is the ___________ grams of all the type of fatty acids found in the food. Manufacturers only show
component gram amounts of SFA & TFA.
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Total carbohydrate is the sum grams of simple and complex carbohydrate. Manufacturers only show
___________ gram amounts of sugars & fiber (which is non-caloric).
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% of Calories from simple sugar, SFA, protein etc can be determined as follows:
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Grams x Calories/gm ÷ total Calories x 100 = % Calories
Energy Producing Nutrients
looking deeper examples
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Corn Taco shell example: Total Calories 110, protein grams 2.
– % Calories from Protein: 2 x 4 Cal/gm ÷ 110 x 100 = 7.3%
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Raspberry Jam example: Total Calories 60, total CHO grams 11, Sugars grams 9.
– % Calories from Carbohydrate: 11 x 4 Cal/gm ÷ 60 x 100 = 73%
– % Calories from Sugars: 9 x 4 Cal/gm ÷ 60 x 100 = 60%
Applying Knowledge
Given your understanding of the nutrients … let’s apply it.
• Is the protein in the ____ example HBV or LBV?
– Cereal
– Hamburger
– Corn Taco Shells
– Peanuts
•
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Is the majority of carbohydrate in the
_____simple or complex?
– Cereal
– Corn Taco Shells
– Peanuts
– Raspberry Jam
– Whole Milk
What kind of fatty acids are in the ________?
– Peanuts
– Whole Milk
– Hamburger
Reference Daily Intakes (RDI’s)
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Are set for vitamins & minerals ________________ in human nutrition.
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Use the highest RDA value from the 1968 RDA table for men or women.
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Are expressed as ________________.
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Are ________________ on every food package label for Vitamin C, Vitamin A, Calcium and Iron.
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Other nutrients _____________appear on the label.
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See Appendix for values.
The RDI’s-What are they?
Nutrient Density
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Nutrient Dense Foods: A food is nutrient dense if it provides at least ______ of the RDI for a nutrient per serving.
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Nutrient Density: The amount of nutrient in reference to the ________________ or serving of food.
Terms
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Free: _______________amounts of fat, cholesterol, sodium, sugar, or Calories. <0.5 grams of TFAs per serving.
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Reduced or Less: 25% less of a nutrient compared to the original product.
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Light or Lite: ____________ fewer Calories;
1/2 the fat or sodium; color or ________________ (compared to the original product).
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Low:
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Sodium (≤140 mg per serving)
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Cholesterol (≤20 mg per serving)
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Calorie (≤40 Calories per serving)
Fat (≤3 g fat per 3.5 ounce serving)
Lean: ≤10 g fat; ≤4.5 g SFA & TFA; ≤95 mg cholesterol
per 3.5 ounce serving
Extra lean: ≤5 g fat; ≤2 g SFA & TFA; ≤95 mg cholesterol
per 3.5 ounce serving
Health Claims
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A statement linking the nutrition profile of the food to a ________________ risk of a particular disease.
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To make a claim that a food supplies a good ________________ of a nutrient, usually the food must provide at
least 20% of the RDI or DRV.
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Careful ________________ is required.
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For example, if a product provides a good source of calcium [at least 20% of the RDI for calcium (200 mg)] per
serving, then the health claim “this product __________ prevent osteoporosis” can be legally used.
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The company must also mention that other factors like ________________ may prevent osteoporosis.
FDA Approved Health Claims
1. Calcium & ________________
8. Sugar alcohols and ________________ caries
2. Low Fat & Cancer
9. Folic Acid and Neural Tube Defects
3. SFA and TFA, cholesterol, and heart disease
10. Soluble fiber from ________________ and
________________ and heart disease
4. Fiber containing fruits, vegetables, and whole grains
and cancer
5. Fiber containing fruits, vegetables, and whole grains
and heart disease
6. Sodium and high _________ __________________
7. Fruits and vegetables (vitamin C and beta-carotene)
and cancer
11. Soy and heart disease
12. ________________ and blood pressure and stroke
13. Plant sterol/________________ esters and heart
disease
14. ________________ water and dental caries
Knock it down Disease Wise
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Heart Disease: Low fat, SFA & TFA, cholesterol, a good source of ________________ especially soluble fiber
from oats and barley, soy, and plant sterols/stanols.
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Blood Pressure & Stroke: Food must be low in ________________ and a good source of potassium.
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Cancer: Food must be low fat, and a good source of fiber, fruits and/or vegetables. Meat must be extra
________________.
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Osteoporosis: Food must be high in ________________.
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Neural Tube Defects: Food must provide __________µg per serving or more of folic acid.
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Dental Caries/Tooth Decay: Food must be sugar ________________ and may contain sugar alcohols.
Dietary Reference Intakes
What are DRIs?
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Standards to guide safe & adequate intakes of ___________________nutrients for healthy humans.
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Sick individuals have different needs.
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The year 2001, 2002, 2004 revision values were designed to promote ___________________function & health
for healthy people.
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Are specific for groups of people based on: life stage, gender, conditions of pregnancy &___________________.
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Are adequate for moderately active people.
How are DRIs established?
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By scientific ___________________ literature review.
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Nutrients are given an Recommended Dietary Allowance (RDA), Adequate Intake (AI), or Estimated Average
Requirement (EAR) value by life stage & gender.
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RDA: level to meet ___________________of needs
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AI: average or mean intake level.
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EAR: average daily nutrient intake level estimated to meet the ___________________of half the needs
Other DRI Components
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Tolerable ___________________ intake levels (UL) for vitamins & minerals.
–
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Acceptable ___________________ Distribution Ranges (AMDR) for energy producing nutrients & essential fatty
acids.
–
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Highest intake level likely to pose no risk of adverse health effects.
% Calorie range.
Estimated ___________________Requirement
(EER) for Calories.
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DRI for physical
___________________DRIs Exist For:
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Vitamins:
–
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A, D, E, K, B1 (thiamin), B2 (riboflavin), B3
(niacin), B6, B12, folate, vitamin C
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Minerals:
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Ca, P, Mg, Fe, Zn, I, Se
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Cu, Mn, Cr, Mo, F
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Na, K, Cl
Water:
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Men ≥19 years: 3.7 L/day (approx. 15
cups)
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Women ≥ 19 years : 2.7 L/day (approx.
11 cups)
biotin, pantothenic acid, choline
DRI for Protein
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The adult DRI for protein is set at 0.8 grams/Kg. This level is for ___________________persons.
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See appendix for gram/Kg need for infants, children, and adolescents.
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Although not DRIs: Active persons need more than the DRI, approximately 1.2 - 1.6 grams/Kg. Endurance
athletes need more than the DRI, approximately 1.8-2.0 grams/Kg.
DRI for Calories
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Is calculated from formulas (See Appendix).
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Is set as an EAR and is the called the estimated energy___________________ (EER).
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The EER is based on age, gender, and physical activity.
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The formulas require height in meters and weight in ___________________.
DRI for Carbohydrate,
Fiber & Fat
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Carbohydrate: At least 130 gm/day for adults
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Fiber:  38 gm/d  25 gm/d, [adults]
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1.4 gm/100 Calories consumed
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FAT: not determined for adults
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Essential Fatty Acids:
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Linoleic Acid:
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Alpha-Linolenic Acid:
17 12 [adults, gm/d ]
1.6  1.1 [adults, gm/d ]
DRI for Exercise
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There is a DRI for exercise!
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It is 60 minutes cumulative moderate ___________________ per day.
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That means moving body parts and ___________________ while you are doing it.
Na, K, Cl & Water
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In 2004 the DRI was published for Water and the ___________________ (Na, Cl, and K)
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Sodium (Na): 1.5 gm if 19-50 years Sodium
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Chloride (NaCl): 19-50 years 3.8 gm (3.8 gm NaCl – 1.5 gm Na = 2.3 gm/day of Cl)
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Potassium (K): 4.7 gm/day if >18
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Water: 2.7 L/day if 3.7 L/day if
Tolerable Upper
Intake Levels: ULs
DRIs Do Not Exist For:
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___________________
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Sulfur (sulfate)
For minerals with DRIs
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Cobalt
For arsenic, ___________________, nickel,
silicon, vanadium
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Non-essential,
nutritional___________________
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For vitamins with DRIs
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DRIs
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Are used to achieve nutritional balance and health in the ___________________.
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Are used in nutrition assessment, meal ___________________, health care, research, food industry, national
defense, food programs, public policy, etc.
2.3 MyPlate
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The Original Food Guide Pyramid was released from the U.S. Department of ___________________ (USDA) in
1992.
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It was remodeled and released as ___________________ in 2005 and as MyPlate in 2011.
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It is a model for healthy eating for children, teenagers, adults, and the elderly.
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If followed, the nutritional content of the diet should met the DRIs and AMDRs. Further, nutritionally-related
disease should be ___________________.
What is the MyPlate Plan?
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Daily Calorie recommendation which ties to specific daily ___________________ recommendations (ounces or
cups or teaspoons depending on the food group or category) for grains, vegetables, fruits, protein foods, and
dairy.
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Also for healthy oils and limiting empty calories
Grains Make at least ___________________ whole grain
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Includes: whole grains such as amaranth, barley, brown rice, buckwheat, bulgur (cracked wheat), cornmeal,
millet, oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole wheat, wild rice; and whole grain bread, cereal,
tortilla, and pasta products. Refined grains may include products such as breads, crackers, cereals, flour tortillas,
noodles, processed grains, bakery goods.
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Servings in General: A 1-ounce MyPlate serving equivalent of grain, could be 1 slice of bread, 1 cup of ready-toeat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories).
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Health Benefits: Grains reduce___________________, high blood pressure, cancer, type 2 diabetes, neural tube
defects during fetal development, and both constipation and obesity (useful in weight management) when
eaten as whole grains.
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Nutrients: Grains provide many nutrients, including several B vitamins (thiamin, riboflavin, niacin, and folate),
minerals (iron, magnesium, and selenium), carbohydrate, fiber (as whole grains), and protein.
Patterning
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Identify the appropriate food group for the food.
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Determine the number of equivalents consumed using this formula.
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The number of _____________________ = amount ______________ ÷ amount of an equivalent.
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Go to the food gallery at choosemyplate.gov to see serving equivalents.
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Refer to appendix C for the amount of food that counts as an ounce equivalent.
Vegetables
Make ___________________ your plate fruits & vegetables & ________________ your veggies
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Includes: All fresh, frozen, canned, & dried vegetables & vegetable juices.
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Servings in General: ___________________of raw or cooked vegetables or vegetable juice, or 2 cups of raw
leafy greens can be considered as 1 cup from the vegetable group (approximately 50 Calories or 120 Calories for
starchy vegetables).
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Health Benefits: Vegetables reduce heart disease, heart attack, high blood pressure, ___________________,
type 2 diabetes, some cancers, kidney stones, obesity, and bone loss. Eating vegetables that are low in Calories
instead of higher-Calorie foods may be useful in helping to lower Calorie intake.
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Nutrients: Potassium, vitamin A, vitamin C, folate (folic acid), carbohydrate, fiber, and protein. Most are low in
fat and Calories. None have cholesterol.
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Subgroups: Dark green, red-orange, beans and peas, starchy, & other.
Fruit
Make___________________your plate fruits & vegetables. Choose a ___________________ of whole fresh fruit
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Includes: All fresh, frozen, canned, and dried fruits and fruit juices.
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Servings in General: 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the
fruit group (approximately 100 Calories).
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Health Benefits: Fruits reduce heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some
cancers, kidney stones, obesity, and bone loss.
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Nutrients: Potassium, vitamin C, folate (folic acid), carbohydrate and fiber. Most are low in fat, sodium, and
Calories. None have cholesterol.
Dairy
choose ___________________or low-fat (1%)
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Includes: All fluid milk products and many foods made from milk that retain their calcium. Foods made from
milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group.
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Servings in General: 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can
be considered as 1 cup from the milk group (approximately 90 Calories when fat free or low-fat). Refer to
appendix C for milk alternatives.
•
Health Benefits: Milk products reduce the risk of low bone ___________________ throughout the life cycle and
may prevent osteoporosis.
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Nutrients: Milk products provide calcium, potassium, vitamin D, and protein. Low-fat or fat-free forms provide
little or no solid fat.
Protein Foods
choose ___________________ or low-fat
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Includes: All foods made from meat, poultry, fish, beans or peas, eggs, nuts, and seeds are considered part of
this group. Beans and peas can be counted either as vegetables (beans and peas subgroup), or in the protein
foods group. Generally, individuals who regularly eat meat, poultry, and fish would count beans and peas in the
vegetable group. Individuals who seldom eat meat, poultry, or fish (vegetarians) would count some of the beans
and peas they eat in the protein foods group.
•
Servings in General: 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, ¼ cup cooked beans, or
½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group
(approximately 55 Calories when lean).
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Health Implications: Foods in the protein foods group provide nutrients that are vital for health and body
maintenance. However, choosing foods from this group that are high in ___________________ fat and
cholesterol may increase the risk for heart disease.
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Nutrients: Many nutrients are provided by protein foods including protein, B vitamins (niacin, thiamin,
riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Oils Category
Consume the recommended amounts of healthy liquid fats
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Includes: Oils that are liquid at room temperature come from plants (except coconut and palm) and from some
fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine with no trans fats.
•
Servings in General: 1 teaspoon of oil is one serving. Most Americans consume enough oil in the foods they eat,
such as nuts, fish, cooking oil, and salad dressing. Since oils are a fat source, the amount should be limited to the
MyPlate recommendation to balance total Calorie intake.
•
Nutrients: Oils provide vitamin E, MUFAs, and PUFAs, which contain ___________________ fatty acids.
•
Health Benefits and Implications: Plant and fish oils promote heart health. Over consuming
___________________ acid which is dominate in most plant oils can increase cancer risk.
Empty Calories
Limit foods and beverages with solid fat and added sugars
Empty Calorie foods are___________________food choices that promote malnutrition
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Includes: Solid fats and added sugars.
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Solid fats: Solid fats are solid at room ___________________, like butter and shortening. Solid fats come from
many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut
and palm plant foods.
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Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat.
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Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground
beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and
croissants).
•
Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or
preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits.
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Foods that contain added sugars: regular soft drinks, candy, cakes, cookies, pies, fruit drinks, such as fruitades
and fruit punch, milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk,
and grain products such as sweet rolls and cinnamon toast
•
Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn
syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar,
lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup
•
Allowance: The remaining amount of Calories in a food intake pattern after accounting for the Calories needed
for all food groups—using forms of foods that are fat-free or low-fat and with no added sugars. The empty
Calorie allowance can be used to:
 Eat more foods from any food group that the food guide ___________________.
 Eat higher Calorie forms of foods—those that contain solid fats or added sugars. Examples are whole
milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
 Add fats or___________________to foods. Examples are sauces, salad dressings, sugar, syrup, and
butter.
 Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine,
and beer.
Physical Activity
•
Physical Activity: Physical activity simply means movement of the body that uses energy. Walking, gardening,
briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good
examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at
least ____________________ ___ ___________.
•
Moderate physical activities include: Walking briskly (___________________), Hiking, Gardening/yard work,
Dancing, Golf (walking and carrying clubs), Bicycling (less than 10 miles per hour), Weight training (general light
workout).
•
Vigorous physical activities include: Running/jogging (_______________________), Bicycling (more than 10
miles per hour), Swimming (freestyle laps), Aerobics, Walking very fast (4 ½ miles per hour), Heavy yard work,
such as chopping wood, Weight lifting (vigorous effort), and Basketball (competitive).
•
Casual Activities: Some physical activities, like walking at a ___________________ ___________________, such
as while grocery shopping, and doing light household chores are not intense enough to help meet the
recommendations. Although the body is moving, these activities do not increase the heart rate, so they are not
counted towards the 30 or more minutes a day that should minimally be achieved.
2.4 Dietary Guidelines and Recommendations
Dietary Guidelines, 2010
•
Americans are ____________________or obese and ________________ nourished. Individual,
societal, and environmental efforts and interventions are called for.
•
Four directives related to reducing overweight and obesity, Calorie, sodium, solid fat, added sugars,
refined grains, and non-nutritious food intake, and ________________plant-based eating and physical
activity.
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Nine sustainable food environment changes centered on improving nutrition, food, and cooking
literacy and skills________________education, financial incentives and agricultural programs that
ensure healthy and sustainable eating and food security and portion control.
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Eight topic-specific finding areas that promote energy balance and weight control,
________________ nutrient, protein, and water intake, whole grains, food safety, and limited SFA
(<7%), cholesterol (<300 mg/day), sodium (<2,300 mg /day to 1,500 mg/day) and alcohol intake.
Less:
More:
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________________ behaviors
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Physical activity
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Large portions
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Appropriate ________________
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________________ fat and trans fat
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Foods high in ________________ nutrients
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Added ________________ and sodium
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Home ________________
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Snacking
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Plant based and ________________ foods
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________________ food
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Seafood
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________________ eating
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________________ and physical education
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Heavy ________________ consumption
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Financial ________________ to eat right
•
________________ illness
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Food ________________ and security
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Obesity and chronic disease prevention
•
Good ________________ and function
AHA and ACS Recommends
•
•
AHA overall healthy eating plan: Consume a diet ________________ in vegetables, fruits, and
whole-grain. Consume ________________ (twice/week, esp. oily). Minimize the intake of
beverages and foods with added sugars.
–
Healthy Body ________________.
–
Desirable lipid profile: <300 mg chol, SFA <7%, PUFA up to 10%, MUFA up to 15%, avoid trans
fatty acids (<1%).
–
Desirable blood ________________: sodium between 1,500 and 2,300 mg/day
–
Alcohol in ________________ if any.
ACS: Eat a variety of healthful foods, with an emphasis on________________sources.
–
________ or more fruits and vegetables
–
whole grains not ________________ grains
–
limit high fat red and ________________ meats and alcohol
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Maintain a healthy body weight throughout life, be physically active.
CASE STUDY
•
Finicky Feena:
–
–
–
–
Finicky Feena is a 19-year-old female.
She is 5 feet 3 inches tall and weighs 155 pounds.
She is overweight and has a low physical activity lifestyle (<30 minutes/day).
She likes to eat snacks while surfing the internet and eats dinner while watching TV.
Finicky Feena: Q & A
1. Which of the 4 directive areas of the Dietary Guidelines, 2010 is Feena in compliance with?
2. True or False, Feena is using her cooking skills to promote individual, societal, and environmental
health? (explain)
3. True or False, Feena engages in some mindless eating which is discouraged by the Dietary Guidelines,
2010. (explain)
4. Feena’s diet met the American Heart Association (AHA) dietary recommendation (Yes or No) for:
–
Cholesterol? Sodium? Alcohol? SFA?
5. Feena’s diet met the American Cancer Society (ACS) dietary recommendations? Yes or No (if no then what
was wrong)
6. Feena’s lifestyle met the recommendations for physical activity and she is on track for maintaining a
healthy body weight? Yes or No (if no then what was wrong)
7. Feena’s diet met the AMDRs for carbohydrate, sugar, protein, and fat. Yes or No (if no then what was wrong)
2.5 Food Composition Information and The Exchange Lists
Food Composition
•
Food ________________ tables & databases provide the ________________ composition of foods.
•
We will use the ________________ nutrient databank for food composition values.
•
http://www.nal.usda.gov/fnic/foodcomp/search/
•
Information on the chemical composition of foods can be attained by using the online search
option or by downloading the free
software database.
Let’s take a look at the current release.
Food Composition Tables
•
The chemical nutrient values are provided given a certain serving _____________ of specific foods.
•
Chemical ________________ in the USDA nutrient databank include:
•
–
Calories
–
Protein, ________________, Fat (total fat & type of fatty acid)
–
Fat ________________ vitamins (A, D, E, K)
–
________________soluble vitamins (thiamin, riboflavin, niacin, folate, vitamin B6, vitamin B12,
vitamin C)
–
________________ minerals (sodium, potassium, chloride, calcium, magnesium, phosphorus)
–
Trace ________________ (iron, zinc, iodine, selenium, etc)
Chemical values are also given in some cases the types of amino acids and for ________________
(plant chemicals that are not ________________nutrients but have many beneficial
________________effects in the human body when consumed from a variety of plant foods).
The Exchange List System
•
The Exchange List system is an excellent tool for:





Meal ________________
Calorie control
Meeting the ________________ & ________________
Was created for diabetic diet planning.
Dietary carbohydrates levels can be planned to be compatible with ________________
prescription.
 Diet ________________ meets standard dietary goals for health.
Portion sizes are based on:
–
Grams of ________________
–
Grams of ________________
–
Grams of ________________
–
Total number of ________________ (not nutrient content)
The Exchange Lists
1. Starch (grains, cereals, pasta, breads, crackers, some snacks, starchy vegetables, dried beans, peas,
and lentils)
2. Fruit
3. Nonstarchy ________________
4. Milk
5. Meat and meat ________________
6. Fat
7. Other ________________
8. Free foods
9. ________________ foods