The Food and Nutrition Board of the National Academies defines _______ as non-digestible carbohydrates that occur naturally in plant foods.
The Food and Nutrition Board of the National Academies defines ________ as non-digestible carbohydrate that has been either isolated from natural sources or synthesized in a lab and then added to a food product or supplement.
health benefits of fiber
reduces risk of colon cancer; helps manage diabetes and blood cholesterol levels; reduces risk of hemorrhoids
good source of dietary fiber
legumes, grains, and vegetables
The recommended daily intake of fiber for women is _____ grams.
The recommended daily intake of fiber for men is ____ grams.
the primary function of vitamins is to
help promote chemical reactions that take place in the body
Vitamin _____________ are fat-soluble vitamins.
A, D, E, K
_____________ are water-soluble vitamins.
Biotin, Folate, Niacin, Pantothenic acid, Riboflavin, Thiamin, B-6, B-12, C
true statements about vitamins
regulate various processes within living cells, excess vitamins come out in urine
inorganic compounds needed in small amounts for the regulation, growth, and maintenance of body tissues and functions
anemia is associated with a deficiency in
osteoporosis is associated with low intake of
the primary source of calcium in the diet is
nutrients that help build and maintain bone density
calcium, vitamin D, vitamin K
As part of total adequate daily water intake, an adult female should drink about ______ cups of fluid.
As part of total adequate daily water intake, an adult male should drink about _____ cups of fluid.
help protect the body by blocking the formation and action of free radicals and repairing the damage they cause
naturally occurring substance found in plant foods that may help prevent and treat chronic diseases
vegetables of cabbage family with flower petals of the plants in the shape of a cross (EX-cabbage, broccoli, brussels sprouts, kale, and cauliflower)
The Dietary Reference Intakes
designed to prevent nutritional deficiencies and chronic disease
case when supplements might be recommended by the Food and Nutrition Board
taking too large of a does of vitamins is bad for you
Dietary Guidelines for Americans
consume variety of nutrient-dense foods, control calorie intake, be physically active every day, increase daily intake of foods from important food groups, limit saturated and trans fat, choose good carbs, limit salt, limit alcohol consumption, keep foods safe
good strategies for reducing saturated and trans fat intake
moderation; lean meat; fat-free/low-fat milk; use vegetable oil; season with spices instead of sauces
The Food and Nutrition Board set a goal of reducing sodium intake to less than __________ mg per day.
high sodium condiments include
mustard, pickles, soy sauce
Moderate alcohol intake for women is no more than ____ drink(s) per day.
Moderate alcohol intake for men is no more than _____ drink(s) per day.
portions that count as 1 ounce-equivalent of grains
1 slice of bread; 1 small muffin; 1 cup ready-to-eat cereal flakes; 1/2 cup cooked cereal, rice, grains or pasta; 1 6-inch tortilla
How many cups of vegetables per day are recommended by USDA's MyPyramid for someone on a 2000-calorie diet?
2 1/2 cups
How many cups of fruit per day are recommended by USDA's MyPyramid for someone on a 2000-calorie diet?
vegans are likely to encounter the most difficulty in obtaining adequate intake of
two nutrients of particular concern for women are
calcium and iron
most men's diets include less-than-recommended levels of
vegetables, fruits, grains
endurance athletes may need to consume additional
cooked or refrigerated foods should not be left at room temperature for more than
TF: A diet high in dietary fiber has been shown to combat diabetes and high cholesterol levels.
TF: Popcorn is a whole-grain food.
TF: The recommended intake of fiber for adult men is 20 grams per day.
TF: Vitamins are classified as either water-soluble or fat-soluble.
TF: Taking large doses of vitamins is safe and healthy.
TF: To maintain fluid balance, the average person needs to consume approximately 6 cups of water a day.
TF:Women who may become pregnant should take a vitamin C supplement daily.
TF: The Dietary Guidelines recommend a diet moderate in sugar, salt, and sodium.
TF: Adequate intake of sodium is 2500 mg per day.
TF: Following any type of vegetarian diet requires the use of dietary supplements such as fiber pills.
TF: Athletes should follow a diet with 60-65% of calories coming from protein.
TF: Sports drinks are a good choice as a fluid replacement for activities lasting longer than 90 minutes.
TF: The FDA tests dietary supplements for purity and potency.
TF: Crops grown as organic must meet limits on pesticide residues.