C787 WGU Nutrition to support wellness
latest 2023 (Graded A+) 100 % Correct
Answers
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
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
latest 2023 (Graded A+) 100 % Correct
Answers
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
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
