C787 WGU Nutrition to support wellness
DRIs (Dietary Reference Intakes) Ans- - 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) Ans- - 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) Ans- recommended range of
carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs Ans- 45-65%
AMDR range for protein Ans- 10-35%
AMDR range for fats Ans- 20-35%
UL (Tolerable Upper Intake Level) Ans- - 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) Ans- - 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 levels
Nutrition Ans- The science of how foods affect the human body to promote health and
prevent disease
6 classes of nutrients Ans- 1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains Ans- 1. Adequate energy intake
, 2. Variety
3. Fiber
4. Adequate hydration
Choose My Plate Ans- USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies Ans- - 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 Ans- 9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ Ans- stroke
Strategies for balanced meal planning on a budget Ans- - 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 Ans- Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake Ans- 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 Ans- - 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 Ans- trans fat and added sugar intake should be minimized; there is no DRI
value (T)
Recommended daily amount of protein intake Ans- 60 gm/day
Examples of proteins Ans- - garbanzo beans
- egg
- chicken breast
DRIs (Dietary Reference Intakes) Ans- - 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) Ans- - 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) Ans- recommended range of
carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs Ans- 45-65%
AMDR range for protein Ans- 10-35%
AMDR range for fats Ans- 20-35%
UL (Tolerable Upper Intake Level) Ans- - 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) Ans- - 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 levels
Nutrition Ans- The science of how foods affect the human body to promote health and
prevent disease
6 classes of nutrients Ans- 1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains Ans- 1. Adequate energy intake
, 2. Variety
3. Fiber
4. Adequate hydration
Choose My Plate Ans- USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies Ans- - 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 Ans- 9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ Ans- stroke
Strategies for balanced meal planning on a budget Ans- - 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 Ans- Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake Ans- 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 Ans- - 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 Ans- trans fat and added sugar intake should be minimized; there is no DRI
value (T)
Recommended daily amount of protein intake Ans- 60 gm/day
Examples of proteins Ans- - garbanzo beans
- egg
- chicken breast
