Download Dietary Guidelines, Food Pyramid and Nutrients Review

Dietary Guidelines, Food Pyramid and Nutrients Review
1. What are the new 2000 recommended Dietary Guidelines?
Aim for Fitness . . .
• Aim for a healthy weight.
• Be physically active each day.
Build a Healthy Base . . .
• Let the Pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.
Choose Sensibly . . .
• Choose a diet that is low in saturated fat and cholesterol and moderate
in total fat.
• Choose beverages and foods to moderate your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
2. What is the dietary goal for the amount of carbohydrates, proteins, and fats
that should be consumed daily?
• Carbohydrates - 55 - 60% of total calories
• Proteins - 10 - 15% of total calories
• Fats - 30% of total calories
3. What are the food groups in the Food Pyramid and the number of servings
needed daily?
• Bread and Cereal
- 6 - 11 servings
• Fruits
- 2 - 4 servings
• Vegetables
- 3 - 5 servings
• Meat and protein
- 2 - 3 servings
• Milk and dairy
- 2 - 3 servings
• Fats, Oils, Sweets
- use sparingly
4. In the food pyramid diagram, the circles throughout the pyramid represent
foods that contain amounts of ___fat___.
5. In the food pyramid diagram, the triangles throughout the pyramid represent
foods that contain amounts of ___sugar___.
6. The foods within the food pyramid are groups according to the
___nutrients___ they provide.
7. Why do people have different needs for calories and nutrients?
Age, gender, body size, and activity level
8. The average American diet has more ___fat, salt, sugar and calories___ than
is recommended.
9. The average American diet has less ___fiber ___ than is recommended.
10. Invisible fat is found in foods such as: avocados, whole milk, egg yolk,
cheese, salad dressings.
11. T or F High amounts of salt and sodium are usually added to processed
foods and beverages and diet drinks. True
12. What nutrients are found in the bread and cereal group?
Carbohydrates, fiber, B-vitamins, and incomplete proteins.
13. Most teenage boys need how many servings from the bread and cereal
group? 11 servings
14. Most teenage girls need how many servings from the bread and cereal
group? 9 servings
15. What are some serving sizes from the bread and cereal group?
• 1 slice bread
• 1 oz. dry cereal (1/2 cup to 1 cup)
• 1/2 cup cooked cereal, rice, pasta
• 1 typical bagel would be 2 - 3 servings
16. What nutrients are found in the vegetable group?
Fiber, complex carbohydrates and are low in fat, vitamins A, C, and K
17. T or F It is recommended to have daily servings from the dark green and
yellow vegetables. True
18. What are some serving sizes from the vegetable group?
• 1 cup raw leafy vegetables
• 1/2 cup cooked vegetables
• 3/4 cup vegetable juice
19. What nutrients are found in the fruit group?
Complex carbohydrates, low in fat and sodium, high in fiber, vitamin C,
potassium
20. What are some serving sizes from the fruit group?
• 1 medium fruit; apple, banana, orange
• 1/2 cup chopped, cooked or canned fruit
• 3/4 cup fruit juice
21. T or F One cup of a fruit beverage or a fruit drink which contains less than
10% juice counts as a serving of fruit. False
(Only 100% fruit juice counts as a serving of fruit)
22. What nutrients are found in the milk and dairy group?
Protein, vitamins A and D, calcium, phosphorus and riboflavin, fat
23. How many servings should pregnant women and youth up to age 24
consume a day? 4 servings
24. What are some low fat choices of milk products? Skim milk, nonfat yogurt,
low-fat cheeses
25. What two things are essential for maintaining bone density?
• dairy foods
• weight bearing exercises
26. What are some high fat choices of milk products? Ice cream, cheese
27. What are some serving sizes from the milk and dairy group?
• 1 cup milk or yogurt
• 1 1/2 oz. cheese
• 2 oz. processed cheeses
28. What nutrients are found in the meat group?
Complete proteins, B vitamins and minerals, iron
29. What are some serving sizes from the meat group?
• 2 - 3 oz. cooked lean meat, poultry, fish (size of deck of cards)
• 1/2 cup cooked dry beans
• 1 egg
• 2 Tbs. peanut butter
30. What are some high protein foods that are high in fiber?
Dry beans, split peas, refried beans, pork and beans, chili, and lentils.
31. Fruit jelly or jam is considered a sugar or a fruit serving? Sugar
32. What are some foods that are fat sources? Margarine, butter, mayonnaise,
bacon, french fries, potato chips, nuts
33. The primary function of carbohydrates is to ___provide energy___.
34. The primary function of protein is to ___build and repair body tissue___.
35. The primary function of fats is to ___energy, insulates, retains heat, protect
internal organs___.
36. How many calories per gram do carbohydrates have? Four
37. How many calories per gram do proteins have? Four
38. How many calories per gram do fats have? Nine (the most concentrated
source of calories)
39. Simple carbohydrates are called ___sugars___ found in ___candy, jelly,
jam___.
40. Complex carbohydrates are called ___complex ___ and are found in
___pasta, potatoes, grains, cereal, rice___.
41. Too many carbohydrates in one’s diet could lead to ___obesity___.
42. A person who does not have enough protein in their diet could suffer from
___Kwashiorkor___.
43. A complete protein must have all ___nine___ of the ___22___ essential
amino acids because the body can’t manufacture them from other amino
acids.
44. Proteins are broken down into ___amino acids___.
45. Incomplete proteins come from plant sources and need to be combined with
other foods to be a complete protein for the body. Some examples would be:
• rice and beans
• peanut butter and whole wheat bread
46. T or F Tofu from soybeans is the only complete protein from a plant source.
True
47. A diet high in fat could lead to ___heart disease, obesity___.
48. The body manufacture all the cholesterol it needs in the ___liver___.
49.
50. The body has good cholesterol called ___HDL___ and bad cholesterol called
___LDL___.
50. Saturated fats come from ___animal___ sources found in ___meat, poultry
skins, whole milk, butter, shortening, lard___.
51. Saturated fats ___raise___ the LDL and HDL levels of cholesterol in the
blood.
52. Monounsaturated fats are found in ___olive oil, olives, avocados, peanuts,
canola oil.___
53. Monounsaturated fats ___lower __ the LDL and ___raise___ the HDL levels
of cholesterol in the blood.
54. Polyunsaturated fats ___lower __ the LDL and HDL levels of cholesterol in
the blood.
55. Some examples of polyunsaturated fats are ___fish, corn oil, soybeans and
safflower oil___.
56. The National Cancer Institute recommends ___20 to 35 grams of fiber in the
diet daily.
57. Fiber is needed in the diet to:
• attract water to the intestines.
• move food through the intestines faster
• provide roughage
• keep bowels movements soft in form, prevent constipation
• aids in digestion
58. Example of high fiber foods are: fruits, vegetables, whole grains, legumes,
nuts, seeds, dried beans, and peas.
59. What is essential in the body to work with fiber? Water
60. Fiber in the diet can reduce the risks of ___diverticulosis, colon and rectal
cancers___.
61. What will occur in the body from a lack of water? Dehydration
62. What function does water have in the body?
• carries water soluble vitamins in the body
• carries waste products through the body
• regulates body temperature
63. A person should consume how many glasses of water each day? Eight
64. T or F A person’s urine should be the color of lemonade or a pale yellow
color to avoid dehydration. True (Too dark is an indication of dehydration)
65. What function does vitamin A have in the body? Enhances hair, skin, and
vision.
66. Vitamin A prevents ___Night blindness___.
67. Thiamin or vitamin B1 prevents ___beriberi___.
68. Niacin or vitamin B3 prevents ___pellagra___.
69. Riboflavin or vitamin B2 prevents ___cheilosis___.
70. The fat soluble vitamins are ___A, D, E, K___ and are stored in the fat.
71. The water soluble vitamins are ___B and C vitamins___ and are stored in the
water.
72. Vitamin C prevents ___scurvy___.
73. The chemical name for vitamin C is ___ascorbic acid___.
74. Vitamin D is known as the ___sunshine ___ vitamin.
75. Vitamin D can be manufactured by the body with exposure to the
___sun___.
76. Vitamin K helps to ___clot the blood___.
77. Vitamin E is known as the ___ miracle drug___.
78. Vitamin D prevents ___rickets___.
79. What do vitamins do in the body? They assist in the biochemical reactions
related to the metabolic processes.
80. The two kinds of mineral are ___ macro minerals__ and ___trace
minerals___.
81. Macro minerals are those minerals in ___greater___ quantity in the body.
82. Macro minerals include: calcium, phosphorus, magnesium, sodium,
potassium.
83. Trace minerals are those minerals in ___lower___ quantity in the body.
84. The trace minerals include: iron, iodine, zinc, fluorine, copper.
85. Calcium prevents ___osteoporosis___.
86. Too much salt or sodium in the body can cause ___high blood pressure___.
87. A person lacking iron in their diet could suffer from ___anemia___.
88. A lack of iodine in the diet could cause a person to have ___goiter___, an
enlargement of the thyroid gland.
89. A lack of fluorine in the diet could cause ___teeth caries___.
90. Calculate the percent of calories from fat for the following foods:
1 plain bagel (92 calories, 6 grams fat) 59%
1 pepperoni pizza pocket (400 calories, 20 grams fat) 45%
1 cup ramen noodles ( 220 calories, 2 grams fat) 8%
91. What function does calcium have in the body?
Maintain bone strength, teeth.
92. What function does iron have in the body?
Helps carry oxygen in the blood to the body parts.
93. What function does vitamin C have in the body?
Helps form collagen, aids in healing, resists infection.
94. What function does thiamin have in the body?
Healthy nervous system, releases energy.
95. What function does vitamin E have in the body?
It is an antioxidant (slows down enzyme activity)
96. What function does potassium have in the body?
Helps maintain fluid balance in the body.
97. Because we live in a goiter-prone area, what foods can we eat to give us
iodine? Iodized salt, fish.
98. Charlie horses are caused from a lack of potassium in the body. Sources of
potassium are: bananas, oranges, dry beans, fish, pineapple.
99. Good sources of iron are: liver, egg yolks, dried fruits
100. Vitamin A is found in dark green and yellow vegetables (carotene)
101. The three parts of the grain kernel are ___bran, germ, and endosperm___.
102. The test for doneness in pasta is called ___al dente___ meaning “firm to the
tooth.”
103. What is the common name for grains? Cereals
104. Rice ___triples___ as it cooks.
105. Pasta ___doubles___ as it cooks.
106. An example of a pasta is: macaroni, spaghetti, rigatoni, lasagna.
107. The seven principle grains are: rye, barley, buckwheat, wheat, oats, corn,
and barley.
108. What the five major nutrients? Fats, carbohydrates, proteins, vitamins and
minerals.
109. What are the other two? Water and fiber.
110. Why do people eat?
• To stay alive
• boredom
• reward
• tradition
• hungry
111. How do you cook pasta?
A large pan filled 2/3’s full of water heated to a boil, gradually add pasta.
Cook until tender in the simmering boil. Drain.
112. How do you cook rice?
It cooks by steam. Bring water to a boil. Add rice, Cover with lid, turn heat
to low.