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Answer to #1
Dietary References Intakes (DRIs)
DRI for Nutrients
EAR, Estimated Average Requirement: the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA.
RDA, Recommended Dietary Allowance: the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (9798 percent) healthy individuals of a specific age and gender.
AI, Adequate Intake: the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA.
UL, Tolerable Upper Intake Level: the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. The UL is not intended to be a recommended level of intake.
DRI for Energy and Energy Nutrients
EER, Estimated Energy Requirement: the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health.
AMDR, Acceptable Macronutrient Distribution Range: a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients.
Answer to #2
The following is an example of a healthy Mexican-American dinner:
Appetizer: no-fry chipsImmerse several tortillas in warm water, drain quickly, cut into six to eight wedges, and place on a nonstick pan; bake in a 500-degree Fahrenheit oven for 3 minutes, flip, and continue to bake for another minute or two until golden brown. Serve with salsa.
Main course: corn tortilla filled with regular, unfried pinto beans mixed with chopped onion and topped with a sprinkle of shredded cheese and a generous portion of lettuce, salsa, a dollop of fat-free plain yogurt or fat-free sour cream, and a garnish of sliced avocado.
Dessert: one-half cup fresh fruitbanana, apple, pineapple, and mango.
Answer to #3
Balancing calories to manage weight
Foods and food components to reduce
Foods and food nutrients to increase
Building healthy eating patterns
Answer to #4
Lifestyle diseases, including some forms of cancer, heart disease, obesity, diabetes, high blood pressure, stroke, osteoporosis, and liver disease, are conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, and excessive drinking and smoking. Lifestyle diseases are also referred to as diseases of affluence.
People may choose to change lifestyle patterns of exercise, diet, and drinking practices to reduce the risks of acquiring these diseases.
Answer to #5
Daily Value is the amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet. The Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet.
Answer to #6
Chinese food served in American Chinese restaurants is a far cry from the type eaten daily by rural Chinese people. Many Chinese restaurant meals are swimming in oil and contain much more meat and poultry and fewer vegetables than real Chinese food. Consider that a typical American Chinese meal might include wonton soup, barbecued spareribs, chicken lo mein, and fried ricechalking up some 1,400 calories and more than 80 grams of fat. A typical meal eaten in rural China, in contrast, would likely contain a heaping portion of rice, along with fiber- and nutrient-rich vegetables and less than an ounce of meat or fish, and would thereby contain only a fraction of the fat.
Answer to #7
Below are suggested snacks from each of the food groups:
Grains: Whole-grain cereal, whole-grain crackers, mini rice cakes, sliced whole-grain bread, mini bagels, graham crackers, whole-wheat tortillas
Vegetables: Veggie matchsticks (thin sticks) made from fresh carrots or zucchini, bell pepper rings, cherry tomatoes, steamed broccoli, green beans, sugar snap peas, avocados
Fruits: Apple slices, clementine sections, strawberry halves, bananas, pineapple, kiwi, peach, mango, nectarine, melon, grapes, berries, dried apricots
Dairy: Low-fat cheese slices or string cheese, fat-free or low-fat milk, low-fat cottage cheese, low-fat regular or Greek yogurt
Protein Foods: Hard-boiled eggs, peanut butter, bean dip, hummus, slices of lean turkey or chicken, shelled pumpkin seeds
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