C787 WGU Nutrition to support wellness
Exam 100% Correct!!
DRIs (Dietary Reference Intakes) - ANSWERS- 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) - ANSWERS- 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) - ANSWERSrecommended range of carbohydrate,
fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - ANSWERS45-65%
AMDR range for protein - ANSWERS10-35%
AMDR range for fats - ANSWERS20-35%
UL (Tolerable Upper Intake Level) - ANSWERS- 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) - ANSWERS- 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 - ANSWERSThe science of how foods affect the human body to promote health and prevent
disease
6 classes of nutrients - ANSWERS1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
True - ANSWERSSkim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - ANSWERSOne 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 - ANSWERS- 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 - ANSWERStrans fat and added sugar intake should be minimized; there is no DRI value (T)
, Recommended daily amount of protein intake - ANSWERS60 gm/day
Examples of proteins - ANSWERS- garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
- peanut butter
- tofu
True - ANSWERSAdding 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 - ANSWERSending in -ose
Honey is made up of sugars
What will cause a quick return to hunger? - ANSWERSA carbohydrate with a high glycemic index
What kind of proteins are high in Omega-3 oils? - ANSWERSSome seafoods
Some healthy fats - ANSWERS- fish
- nuts
- olive oil
4 things that a healthy full diet contains - ANSWERS1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
Exam 100% Correct!!
DRIs (Dietary Reference Intakes) - ANSWERS- 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) - ANSWERS- 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) - ANSWERSrecommended range of carbohydrate,
fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - ANSWERS45-65%
AMDR range for protein - ANSWERS10-35%
AMDR range for fats - ANSWERS20-35%
UL (Tolerable Upper Intake Level) - ANSWERS- 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) - ANSWERS- 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 - ANSWERSThe science of how foods affect the human body to promote health and prevent
disease
6 classes of nutrients - ANSWERS1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
True - ANSWERSSkim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - ANSWERSOne 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 - ANSWERS- 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 - ANSWERStrans fat and added sugar intake should be minimized; there is no DRI value (T)
, Recommended daily amount of protein intake - ANSWERS60 gm/day
Examples of proteins - ANSWERS- garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
- peanut butter
- tofu
True - ANSWERSAdding 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 - ANSWERSending in -ose
Honey is made up of sugars
What will cause a quick return to hunger? - ANSWERSA carbohydrate with a high glycemic index
What kind of proteins are high in Omega-3 oils? - ANSWERSSome seafoods
Some healthy fats - ANSWERS- fish
- nuts
- olive oil
4 things that a healthy full diet contains - ANSWERS1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
