WGU C787 NUTRITION 2023
DRIs (Dietary Reference Intakes) - ✔- 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) - ✔- 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) - ✔recommended range of
carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - ✔45-65%
AMDR range for protein - ✔10-35%
AMDR range for fats - ✔20-35%
UL (Tolerable Upper Intake Level) - ✔- 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) - ✔- 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 - ✔The science of how foods affect the human body to promote health and
prevent disease
6 classes of nutrients - ✔1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains - ✔1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
, WGU C787 NUTRITION 2023
Choose My Plate - ✔USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies - ✔- 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 - ✔9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ - ✔stroke
Strategies for balanced meal planning on a budget - ✔- 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 - ✔Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - ✔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 - ✔- 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 - ✔trans fat and added sugar intake should be minimized; there is no DRI
value (T)
Recommended daily amount of protein intake - ✔60 gm/day
Examples of proteins - ✔- garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
DRIs (Dietary Reference Intakes) - ✔- 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) - ✔- 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) - ✔recommended range of
carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - ✔45-65%
AMDR range for protein - ✔10-35%
AMDR range for fats - ✔20-35%
UL (Tolerable Upper Intake Level) - ✔- 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) - ✔- 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 - ✔The science of how foods affect the human body to promote health and
prevent disease
6 classes of nutrients - ✔1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains - ✔1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
, WGU C787 NUTRITION 2023
Choose My Plate - ✔USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies - ✔- 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 - ✔9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ - ✔stroke
Strategies for balanced meal planning on a budget - ✔- 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 - ✔Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - ✔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 - ✔- 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 - ✔trans fat and added sugar intake should be minimized; there is no DRI
value (T)
Recommended daily amount of protein intake - ✔60 gm/day
Examples of proteins - ✔- garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
