NUTR150_W03_StudyGuide
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Brigham Young University, Idaho *
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Course
150
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Health Science
Date
Feb 20, 2024
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docx
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The activities listed in this Study Guide will help guide you through the Week 03 Study materials. The preparation and activities need to be completed prior to the first deadline and before taking the weekly quiz. The reading materials, videos, and website links are posted in I-Learn, W03 Study. Preparing for quizzes and tests:
Please note that the study guides are provided to establish a baseline understanding of the lesson materials. They can help you to organize your notes and prepare for quizzes and tests. You will find that the quizzes and tests do not have questions that come directly from the study guides but will build on the concepts you are learning. These assessments will require you take the knowledge and skills you have gained and apply them to real life problems and situations.
To increase your proficiency:
o
Practice real life problem solving from what you are learning. This week you should be able to find a few food items in your pantry and look at the nutrients on them. Based on
this week’s lesson, what nutrients listed on the food label would be considered low? High? o
Try teaching a few principles to someone else to see how well you are comprehending the lesson.
This week’s goals: What is healthy eating? How can you evaluate your dietary intake? Are there foods that are both nutritious and delicious? This week we will learn how to evaluate your dietary intake from
two points-of-view. First, we will learn how to identify the nutrient amounts in a dietary intake. Then we
will discuss the current nutrient dietary standards and practice using them to evaluate your nutrient intake. Last, we will explore evaluating a healthy dietary intake from a food point-of-view using My Plate, the current USDA food guide.
1. Determining Nutrient Amounts From the reading 3.1
Food Databases and Food Labels
, and the videos Understanding the new nutrition facts label (
parts 1-4
):
What type of information does a food database provide? The nutrient content of a particular food.
Other than Nutrition Facts, what types of information are required by law to be on the food label? Name and address of the manufacturer, packager, or distributor Statement of identity, what the product actually is Net contents of the
package: weight, volume, measure, or numerical count Ingredients, listed in descending order by weight.
What determines the order ingredients are listed on the Food Label? By weight
What is a Daily Value (DV)? This number reflects how much 1 serving of that product is contributing to the recommended amount of that nutrient for someone consuming a 2000 Calorie diet. Sometimes the daily value represents a maximum amount we should be taking in for a particular nutrient and other times it is a goal.
What were the key changes to the new Nutrition Facts label? Serving size changed to reflect how much one person would typically eat in one sitting, and also adding the nutrition info for the entire product.
What are the definitions for the following nutrient content claims?
o
Free: Infers a serving size of the product provides a dietary insignificant or trivial source of calories, fat, saturated fat, cholesterol, sodium or sugars. For example, a product that is labeled sugar or fat free would contain less than 0.5 g/serving. A sodium free product would contain less than 5 mg/serving.
o
Low: Used on products that contain small amounts of calories, fat, saturated fat, cholesterol or sodium. For example, a product that is labeled low in fat would contain 3 grams or less per serving. A low sodium product would contain 140 mg/serving or less
o
High/Excellent: Contains 20% of the nutrient’s DV
o
Good Source: Contains 10 to 19% of the nutrients DV
o
Reduced: Indicates a product contains 25% less of calories, fat, saturated
fat, cholesterol, added sugar or sodium as compared to a similar reference food. For instance a reduced sodium soy sauce would contain 25% less sodium than a standard soy sauce. Skill: Evaluating nutrient intakes
Be able to read and interpret data on a food label.
2. Dietary Reference Intakes
From the video Dietary Reference Intakes – EAR, RDA, AI, UL, and the reading 3.2 Dietary Reference Intakes (DRI’s):
What is the purpose of the Dietary Reference Intake (DRI) standards? They are a set of evidence based standards developed by the Institute of Medicine to assess the dietary intake of healthy people.
What is the difference between an RDA and AI? An Al is set when there is not enough data to determine the normal distribution of nutrient needs and set an RDA.
What is the purpose of the UL standard? excessive consumption of many of the vitamins and minerals can be harmful. Some have only mild effects; others can be lethal if excessive amounts are consumed. If a nutrient has a known toxicity, a tolerable upper intake level (UL) is set.
Skill: Evaluating nutrient intakes
Be able to evaluate a nutrient intake using the DRI recommendations. Terms to Know
DRI: general term for a set of
reference values used to plan
and assess nutrient intakes of healthy people - values vary by age and gender
EAR: The amount of a nutrient/vitamin/mineral that meets the need of 50% of a particular demographic
RDA: average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people
AI: established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy
UL: maximum daily intake unlikely to cause adverse health effects
AMDR: 3. Food Guides
From the video Food Guides, and the readings 3.3 Variety, Moderation, and Balance,
3.5 Using Choose
My Plate to Evaluate Food Intake,
3.6 Translating Principles to Practice
:
What is the purpose of a food guide? To provide healthy eating guidelines that promote Variety,
Balance, and Moderation.
What are the key nutrients in the following food groups? o
Fruit Group: Fiber, Vitamin A, Vitamin C, Folate, Potassium
o
Vegetable Group: Fiber, Vitamin A, Vitamin C, Folate, Potassium
o
Grain Group: Thiamin, Riboflavin, Niacin, Iron. Whole Grain: Fiber, magnesium
o
Protein Group: Protein, Vitamin B-6, Niacin, Iron, Zinc. If animal source: Vitamin B-12. If legumes, nuts, or seeds: Fiber, Magnesium
o
Dairy Group: Protein, Riboflavin, Calcium, Potassium. If animal source: Vitamin B-12
What counts as a cup equivalent of Fruit in the MyPlate Food Guide? Only ½ cup of dried fruit is needed for a cup equivalent of fruit
What counts as a cup equivalent of Vegetable in the MyPlate Food Guide? Generally, a cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens count as one cup equivalent of vegetables.
What counts as an ounce equivalent of Grain in the MyPlate Food Guide? o
What is the MyPlate Food Guide recommendation for whole grains?
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What counts as an ounce equivalent of Protein in the MyPlate Food Guide? typically 1 ounce of meat equals 1- ounce equivalent in the Protein Foods
What counts as a cup equivalent of Dairy in the MyPlate Food Guide? The dairy cup equivalents are based on the calcium content of the foods in that group. A cup equivalent in the dairy group contains around 300 mg of calcium. When considering yogurt and milk, the conversion is straightforward a cup = a cup. The calcium content in cheese is concentrated when the excess fluids from milk fluids are removed in the cheese making process. Hence, a person only needs to
eat 1 ounce of processed cheese, or 1.5 ounces of hard cheese (like cheddar cheese), to get credit for a whole glass of milk.
Define in your own words the nutrition principle of variety. Refers to consuming foods from each of the food groups on a regular basis
Define in your own words the nutrition principle of moderation. Applied by not eating to the extremes, neither too much nor too little
Define in your own words the nutrition principle of balance. Can’t have french fries and cake for every meal
What are some of the differences in food guides around the world when compared to the US Food Guides?
What are some of the similarities between food guides around the world with the US Food Guides? Generally a diet pattern that is varied, moderate and balanced is encouraged. Nutrient dense foods selected from all the food groups daily is consistent across cultures.
Skill: Evaluating a food intake using a food guide.
Be able to evaluate a dietary intake using the MyPlate Food Guide. Review 3.4 2020-2025 Dietary Guidelines for Americans and
DGA 2020-2025 Executive Summary: “The Guidelines”
What age group is the DGA intended for? Every age group
What does a healthy eating pattern include?
What does a healthy eating pattern limit? 4. Complete the Case Study
Read 3.3 Variety, Moderation, and Balance. Review and complete the Case Study – Diet Analysis and Courtney.
Then answer the following questions/items and have your answers available when you take this week’s quiz.
Using the nutrition principle of variety, evaluate Courtney’s intake for variety.
Using the nutrition principle of moderation, evaluate Courtney’s intake for moderation.
Using the nutrition principle of balance, evaluate Courtney’s intake for balance.