C787 WGU Nutrition to support wellness Test with complete solution

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C787 WGU Nutrition to support wellness Test with complete solution DRIs (Dietary Reference Intakes) Answer- - A set of nutritional reference values for the United States and Canada that applies to ... healthy people. - Addresses prevention of chronic diet related issues. - Differs depending on age and gender. RDA (Recommended Dietary Allowance) Answer- - the average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount! - Use this for planning family meals sufficient for infants, children, adults and elderly family members. AMDR (Acceptable Macronutrient Distribution Range) Answer- recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy AMDR Range for Carbs Answer- 45-65% AMDR range for protein Answer- 10-35% AMDR range for fats Answer- 20-35% UL (Tolerable Upper Intake Level) Answer- - The highest level of daily consumption of a nutrient that current data has shown to cause no side effects in humans. - Ensures people do not take harmful amounts - Used a lot in supplements EAR (Estimated Average Requirement) Answer- - the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group - Used to guide recommendations & menu planning for COMMUNITIES, in combination with upper intake levelsNutrition Answer- The science of how foods affect the human body to promote health and prevent disease 6 classes of nutrients Answer- 1. Water 2. Vitamins 3. Minerals 4. protein 5. fats - lipids 6. carbohydrates 4 things that a healthy full diet contains Answer- 1. Adequate energy intake 2. Variety 3. Fiber 4. Adequate hydration Choose My Plate Answer- USDA food grouping system that guides nutrition and health Nutritional Benefit of fruits & veggies Answer- - Provide phytonutrients that reduce the risk of some types of cancer. - High Fiber - High vitamins/minerals - low calories Number of recommended serving of fruits and veggies per day Answer- 9 Servings Increasing the amount of colorful veggies reduces the risk of __________ Answer- stroke Strategies for balanced meal planning on a budget Answer- - buying canned veggies in bulk - buying only the amount of fresh veggies that can be eaten at the time- buying veggies whole and preparing/trimming them at home (precut veggies are more expensive) - Grow veggies and herbs at home - buy only in season veggies True Answer- Skim Milk has roughly the same amount of calcium and protein as whole milk Dietary recommendations for whole grain intake Answer- One half of all grain products should be whole grain products Consider how the following meal can be improved: Omelet with cheese toasted English muffin 1 t. all-fruit preserves 1/2 large grapefruit 1 cup whole milk Answer- - use egg whites for omlet - replace cheese with veggies in the omelets - replace English muffin with whole grain English muffin - replace whole milk with fat-free milk True/False Answer- trans fat and added sugar intake should be minimized; there is no DRI value (T) Recommended daily amount of protein intake Answer- 60 gm/day Examples of proteins Answer- - garbanzo beans - egg - chicken breast - yogurt - cheese - ground beef- peanut butter - tofu True Answer- Adding a grain (whole grains are best) to a protein rich food, such as legumes, lentils, PB, etc, can help maximize healthy protein in a vegetarian diet. Sugars Answer- ending in -ose Honey is made up of sugars What will cause a quick return to hunger? Answer- A carbohydrate with a high glycemic index What kind of proteins are high in Omega-3 oils? Answer- Some seafoods Some healthy fats Answer- - fish - nuts - olive oil Food that are a source of high levels of sodium Answer- - manufactured breads - processed foods - canned soups and broths Some foods that are rich in iron Answer- - dark, leafy greens - legumes - red meat - nuts Best vegetarian source of iron Answer- Beans Foods that protect against heart disease Answer- Fiber, HDL cholesterol [Show More]

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