Nutrition Science and Guidelines Quiz
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Questions and Answers

According to Michael Pollan, which guideline promotes healthier eating?

  • Prioritizing the consumption of processed foods.
  • Eating foods your grandmother would recognize. (correct)
  • Consuming a diet high in saturated fats and sugars.
  • Exclusively eating foods with detailed nutritional labels.

    • Which characteristic is associated with a plant-based diet?

  • Rich in vitamins and minerals. (correct)
  • High in cholesterol.
  • Low in fiber.
  • High in fat.

    • How does the content suggest one should approach eating in relation to hunger?

  • Eat until feeling completely full to maximize nutrient intake.
  • Ignore hunger cues and follow a strict, calorie-controlled diet.
  • Eat only when hungry and enough to satisfy that hunger. (correct)
  • Eat frequently throughout the day, regardless of hunger levels.

    • Why were packaged foods considered rare before the 1960s?

    <p>Most people ate home-cooked meals made from simple ingredients (C)</p> Signup and view all the answers

    What did the Nutrition Labeling and Education Act (NLEA) mandate regarding food labels?

    <p>Specific information must be provided on all packaged food products. (C)</p> Signup and view all the answers

    Which ingredient added to bread is associated with a chewier texture?

    <p>Extra wheat gluten (B)</p> Signup and view all the answers

    What is the primary function of calcium sulfate in packaged foods?

    <p>Stabilizer and pH regulator (D)</p> Signup and view all the answers

    Why is it difficult to accurately measure nutrients in natural, non-processed foods?

    <p>They lack food labels. (D)</p> Signup and view all the answers

    Which factor does NOT significantly influence a culture's definition of food?

    <p>Individual genetic predispositions (C)</p> Signup and view all the answers

    According to the simple guidelines, where should you primarily shop in a grocery store?

    <p>The perimeter of the store (C)</p> Signup and view all the answers

    What is Michael Pollan's advice regarding what to eat?

    <p>Eat food, not too much, mostly plants. (B)</p> Signup and view all the answers

    Which of the following is the MOST accurate definition of nutrients?

    <p>Molecules in food required by organisms to sustain life. (C)</p> Signup and view all the answers

    What is the primary focus of nutrition science as it initially developed?

    <p>Addressing nutritional deficiencies and poor nutrition. (A)</p> Signup and view all the answers

    What is the general advice regarding food labels and ingredients you cannot pronounce?

    <p>Avoid them. (B)</p> Signup and view all the answers

    Aside from natural meats and veggies, what does the content suggest keeping an eye on when consuming food?

    <p>Foods that have more than 5 ingredients and stuff you can't pronounce (C)</p> Signup and view all the answers

    Which of the following is a valid reason that understanding human nutrition is difficult?

    <p>Humans are complex and impacted by various factors, like culture, habits, and advertising. (C)</p> Signup and view all the answers

    Which of the following is NOT considered a nutrient?

    <p>Fiber (A)</p> Signup and view all the answers

    What ingredient has been linked to cancer and food allergies?

    <p>DATEM (B)</p> Signup and view all the answers

    Which of the following is NOT a role of the food we consume?

    <p>Aiding in DNA replication (C)</p> Signup and view all the answers

    Which of the following is NOT a macronutrient?

    <p>Minerals (D)</p> Signup and view all the answers

    Which of the following is true regarding the role of food?

    <p>Food provides energy and building blocks necessary for bodily functions. (B)</p> Signup and view all the answers

    In many countries, which factor significantly contributes to the understanding of nutrition?

    <p>A lifestyle focused on health (A)</p> Signup and view all the answers

    Which of the following is a primary role of dietitians and nutritionists?

    <p>Planning and supervising service or nutritional programs (D)</p> Signup and view all the answers

    How does obesity impact public health, according to the information?

    <p>It contributes to various diseases such as type 2 diabetes and hypertension. (D)</p> Signup and view all the answers

    Which trend is observed regarding food-related diseases in developed nations?

    <p>A rise in the incidence of food-related diseases like Crohn’s disease and gluten intolerance (A)</p> Signup and view all the answers

    What association has been identified regarding colorectal cancer (CRC) in young, non-obese individuals?

    <p>It is linked to the consumption of processed foods and meat. (C)</p> Signup and view all the answers

    What dietary factor is correlated with a lower risk of colorectal cancer (CRC)?

    <p>Diets rich in whole grains and fiber. (D)</p> Signup and view all the answers

    What is a critique of packaged food labeling practices?

    <p>Labels can be misleading by using terms like “healthy” and “wholesome”. (C)</p> Signup and view all the answers

    Which ingredient is included in Sara Lee 100% Whole Wheat Bread that might contradict the perception of it being entirely healthy?

    <p>Sugar (B)</p> Signup and view all the answers

    What information MUST be included in the statement of identity on a commercial food product?

    <p>A common name or descriptive term for the product. (D)</p> Signup and view all the answers

    According to the ingredient list requirements, how should ingredients be listed?

    <p>In order of abundance, from highest to lowest amount. (B)</p> Signup and view all the answers

    Since 2006, how many major allergens must be listed by common name on food labels?

    <p>Eight (A)</p> Signup and view all the answers

    What information is provided by the 'Daily Values' on a nutrition facts panel?

    <p>The percentage of the recommended daily intake of each nutrient provided by one serving of the food, based on a 2000 calorie diet. (D)</p> Signup and view all the answers

    What dictates the serving sizes that are listed on nutrition labels?

    <p>The FDA regulated Reference Amounts Customarily Consumed (RACCs). (A)</p> Signup and view all the answers

    What is the primary difference between a nutrient content claim and a health claim on food packaging?

    <p>Nutrient content claims describe the amount of a nutrient in a food, while health claims link a dietary component to a reduced risk of disease. (A)</p> Signup and view all the answers

    What is the difference between serving size and portion size?

    <p>Serving size is a recommendation, while portion size is the amount one chooses to eat. (B)</p> Signup and view all the answers

    Which of the following is an example of a health claim that might be found on a food label?

    <p>Can help lower cholesterol. (D)</p> Signup and view all the answers

    Which characteristic is required for qualified health claims on food labels?

    <p>They require specific wording or disclaimers. (D)</p> Signup and view all the answers

    What is the primary concern with claims such as 'Twice the protein' on food packaging?

    <p>The specific comparison is not identified. (B)</p> Signup and view all the answers

    What does the GRAS (Generally Recognized as Safe) designation by the FDA indicate?

    <p>Experts consider the substance safe under its intended use conditions. (C)</p> Signup and view all the answers

    What is a potential issue associated with GRAS (Generally Recognized as Safe) ingredients?

    <p>New scientific data can lead to their removal from the GRAS list. (D)</p> Signup and view all the answers

    What is TBHQ, commonly found in food products, derived from?

    <p>Petroleum and related to butane (A)</p> Signup and view all the answers

    According to the content, what potential health concern is linked to BHA (butylated hydroxyanisole) as a food preservative?

    <p>Thyroid system damage and potential carcinogenicity (D)</p> Signup and view all the answers

    What is carmine, a natural dye commonly used in food production, made from?

    <p>Boiled, crushed, and powdered cochineal insects (B)</p> Signup and view all the answers

    What is shellac used for in the food industry?

    <p>To add a shiny coating or glaze to foods. (B)</p> Signup and view all the answers

    Flashcards

    Role of Nutritionists

    Nutritionists plan and oversee food service to promote healthy living.

    Obesity in the US

    Over 40% of the US population suffers from obesity, linked to various diseases.

    Diseases from Obesity

    Obesity contributes to joint pain, diabetes, hypertension, insomnia, and depression.

    Trends in Colorectal Cancer

    Colorectal cancer is rising among young non-obese individuals in China.

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    Healthy Diet Components

    Diets rich in whole grains and fiber are linked to lower colorectal cancer rates.

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    Packaged Food Labeling

    Packaged foods often use misleading terms like 'healthy' or '100%'.

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    Sara Lee Whole Wheat Bread

    Claimed to be 100% whole wheat, but contains various additives and preservatives.

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    Epidemiological Trends

    Food-related diseases like IBD and gluten intolerance are increasing in developed nations.

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    Wheat Gluten

    A protein added to bread to enhance its chewiness.

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    DATEM

    An emulsifier linked to cancer and food allergies often used in baked goods.

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    Potassium Iodate

    A dough conditioner associated with cancer risks.

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    Calcium Propionate

    A preservative that may stimulate insulin and cause headaches.

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    Preservatives

    Substances added to food to prevent spoilage and prolong shelf life.

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    Ingredient Labels

    Lists of components in food products that inform consumers of contents.

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    Natural Foods

    Foods without labels or few ingredients, typically healthier options.

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    Five Ingredient Rule

    Advice to avoid products with more than five ingredients or hard-to-pronounce ones.

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    Eat food - Mostly Plants

    Focus on plant-based foods rich in nutrients, low in fat, and beneficial for gut health.

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    Occasional Animal Products

    Consume meat, dairy, and eggs infrequently as part of a balanced diet.

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    Eat Food - But Not Too Much

    Only eat when hungry, and stop when satisfied, being mindful of portion sizes.

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    Need for Food Labels

    Food labels provide essential information about packaged food products, mandated by the FDA since 1990.

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    Real Food vs. Packaged Food

    'Real' food lacks labels, as they are simple and natural, unlike processed packaged foods.

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    Nutrients

    Molecules in food necessary for life, growth, and maintenance.

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    Essential Nutrients

    Nutrients the body cannot produce, must be obtained from food.

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    Macronutrients vs Micronutrients

    Macronutrients provide energy; micronutrients assist in bodily functions.

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    Nutrition Science

    Field studying how nutrients impact health and diseases.

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    Food Labels

    Information on packaged foods detailing nutrients and ingredients.

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    Health Claims

    Statements about the health benefits of food products.

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    Questionable Ingredients

    Additives in packaged foods that may be harmful or controversial.

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    Nutritional Guidelines Changes

    Evolution of dietary recommendations reflecting new science.

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    Statement of Identity

    Commercial food products must display a common name or descriptive term.

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    Ingredient List

    A list of ingredients in order of abundance, with allergen disclosure.

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    Major Allergens

    Must be listed by common name; includes eight specific allergens.

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    Nutrition Information: Facts Panel

    Displays serving size, calories, and Daily Values per nutrient.

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    Serving Size Regulation

    Serving sizes are based on typical consumption, regulated by FDA.

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    Portion Distortion

    Differences in calories can occur due to varying portion sizes.

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    Nutrient Content Claims

    Descriptive terms that meet specific FDA thresholds, such as 'low fat'.

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    Qualified Health Claims

    Claims requiring specific wording to suggest health benefits.

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    GRAS Ingredients

    Ingredients considered safe by the FDA for food use.

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    TBHQ

    A petroleum-derived preservative linked to negative health effects.

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    BHA and BHT

    Petroleum-derived preservatives linked to various health risks.

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    Carmine

    A natural dye made from crushed cochineal insects.

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    Shellac

    A resin used for shiny coatings in food and furniture.

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    Silicon Dioxide

    Used to prevent clumping in dry food ingredients.

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    FDA's GRAS Database

    The FDA's list of generally recognized as safe substances.

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    Study Notes

    Module 1: Food Labels and Dietary Guidelines

    • Module 1 covers food labels and dietary guidelines
    • Part 1 focuses on nutrition science and general advice
    • Part 2 delves into food labels and questionable ingredients

    Module 1 Learning Objectives

    • Define nutrients and distinguish them from food
    • Define nutrition science and give examples of current trends in dietary health and disease
    • List the 6 essential nutrients and distinguish macronutrients and micronutrients
    • List major changes to nutritional guidelines over the past few decades
    • List required food label items and interpret food labels
    • Define health claims and nutrient claims
    • Name U.S. agencies governing food labels and nutritional guidelines
    • List common questionable ingredients in packaged foods
    • State simple but good nutritional advice

    What is Food?

    • Food encompasses plants and animals consumed
    • Food provides energy (calories) and building blocks (macromolecules) for bodily functions—growth, repair, and homeostasis
    • Cultural factors like food availability, climate, agriculture, identity, religious beliefs, and societal norms influence food choices

    What are Nutrients?

    • Food contains nutrients—molecules needed for life
    • Nutrients include carbohydrates (sugars), lipids (fats), proteins, vitamins, minerals, and water
    • These are categorized as macronutrients (carbohydrates, fats, and proteins) and micronutrients (vitamins and minerals)

    Nutrition as a Science

    • Nutrition studies how nutrients affect health
    • Nutrition is a comparatively new scientific discipline
    • Understanding human nutrition is complex due to factors including: humans' inherent complexity, evolutionary adaptations to consuming fat and calories, cultural influences, food industry trends, and the impact of climate, agriculture, and political/social contexts

    What Does a Nutritionist Do?

    • Dietitians and nutritionists plan and supervise food service or nutritional programs to help people lead healthier lives
    • It's a rapidly growing field within the healthcare sector
    • Obesity is a significant concern, affecting over 40% of the U.S. population
    • Obesity contributes to numerous diseases, including joint and back pain, type 2 diabetes, hypertension, insomnia, and depression
    • Food-related conditions like Crohn's disease, inflammatory bowel disease (IBD), and gluten intolerance are increasing, especially in developed nations
    • Colorectal cancer is rising among the young, non-obese population, and linked to processed food and meat consumption. Conversely, diets rich in whole grains and fiber are associated with low colorectal cancer risk.

    Problems with Packaged Food

    • Packaged foods contain various chemicals and enriched vitamins/minerals
    • Food labels can be misleading, employing terms like "healthy," "wholesome," and "100%"
    • Food labeling often doesn't reflect reality—a product's true composition

    More Problems with Nutrition

    • Measuring nutrients in foods and making comparisons between products is challenging particularly for foods not produced in an industrial setting
    • Difficulties exist in comparing foods like free-range chickens with industrial, antibiotic-fed chickens
    • The composition of many nutrients in 'natural' foods is often harder to determine in comparison to packaged goods

    How to Decide What to Eat (Simple Guides)

    • The best choices are natural meat or vegetables without ingredient lists
    • Avoid foods with more than 5 ingredients or ingredients whose names you can't pronounce
    • Prioritize foods found in the perimeter of the grocery store
    • Mostly eat plant-based products, consuming animal products less often
    • Consume only the necessary amount of food to maintain a healthy weight

    Simple Advice: Eat Food

    • Understand what "food" truly signifies versus manufactured products
    • It's crucial to read food labels as producers are required to specify nutritional details
    • A good rule of thumb is to avoid foods and ingredients you can't pronounce

    Simple Advice: Eat Mostly Plants

    • Occasionally consume animal products
    • Increase plant consumption for vitamins, minerals, fiber, and microbiome benefits

    Simple Advice: Eat Food, But Not Too Much

    • Eat only when hungry
    • Moderate portions
    • Be mindful of serving sizes. Packaged/processed foods often contain more calories than needed in one sitting

    Packaged Food Required Items

    • Statement of identity (name of product)
    • Net contents of packaging
    • Ingredient list
    • Information about manufacturer, packer, or distributor
    • Nutritional information

    Statement of Identity

    • Commercial food products must have a common name or descriptive term, such as "Protein Snack Bar."

    Ingredient List

    • Ingredients are listed in order of abundance (greatest to least).
    • Preservatives are specifically noted and their functions.
    • Eight major allergens are clearly identified.

    Food Claims

    • Nutrient content claims (e.g., "low fat," "high fiber") adhere to FDA thresholds
    • Health claims link dietary components to disease risk, requiring scientific support
    • Qualified health claims have disclaimers, acknowledging that scientific evidence doesn't definitively prove a cause-and-effect relationship.

    Claims Are Usually Nonsensical

    • Terms like "twice the protein" or "all natural" often aren't accurate representations of the food's contents or nutritional value
    • Be skeptical of unsubstantiated claims

    Ingredients Generally Recognized as Safe (GRAS)

    • GRAS designation from the FDA indicates a chemical or ingredient is generally safe for use in food, based on expert opinion and under specific conditions of use.
    • Some GRAS substances may be banned or under scrutiny in other countries
    • FDA can remove a substance from the GRAS list if new data demonstrates harmful effects

    TBHQ (Tertiary Butylhydroquinone)

    • TBHQ is a food preservative derived from petroleum (lighter fluid)
    • Studies have linked TBHQ to negative impacts on the immune system and potentially carcinogenic properties

    BHA (Butylated Hydroxyanisole) and BHT

    • BHA is a petroleum-derived food preservative
    • Research suggests potential negative consequences like thyroid damage, metabolic/growth disorders, neurotoxicity, and carcinogenicity
    • The FDA classifies BHA as GRAS despite concerns raised by other organizations.

    Natural Dye- Carmine

    • Carmine is a natural red dye derived from cochineal insects.

    Shellac

    • Shellac is a resin secreted by lac insects, commonly used for shiny coating or glazing in food and furniture.

    Natural Ingredient: Silicon Dioxide

    • Silicon dioxide, a common food additive, prevents clumping in dry goods like spices and powdered milk. It's considered generally safe, but ingesting it directly is not recommended.

    Serving Size Can Vary

    • Serving sizes are typically listed per container or serving, and can significantly vary in size and portion sizes
    • Serving sizes must be based on typical consumption amounts.

    Portion Distortion

    • Portion sizes presented on food packaging are often inconsistent with reality
    • Visible examples illustrate significant calorie differences based on portion size

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    Module 1: Food Labels And Dietary Guidelines PDF

    Description

    Test your knowledge on nutrition science and guidelines based on the works of Michael Pollan. This quiz covers important aspects of healthy eating, the role of food labels, and characteristics of plant-based diets. Challenge yourself with questions about the evolution of packaged foods and the fundamental principles of nutrition.

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