Culinarian Nutrition & Dietary Guidelines Flashcards

According to the Dietary Guidelines for Americans, what percentage of total daily calories should come from added sugars?

Answer: Less than 10%

The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily caloric intake.

Which cooking method best preserves water-soluble vitamins like vitamin C and B vitamins?

Answer: Steaming

Steaming minimizes contact with water, which prevents leaching of water-soluble vitamins compared to boiling.

A guest requests a lacto-vegetarian meal. Which ingredient is acceptable to include?

Answer: Yogurt

Lacto-vegetarians consume dairy products but avoid eggs, meat, poultry, and seafood.

What is the primary role of dietary fiber in the body?

Answer: Promotes digestive health and regulates blood sugar

Dietary fiber aids digestion, helps regulate blood glucose levels, and supports healthy cholesterol levels.

Which fat type is associated with raising LDL cholesterol and is found in partially hydrogenated oils?

Answer: Trans fat

Trans fats, created through partial hydrogenation, raise LDL (bad) cholesterol and lower HDL (good) cholesterol.

How many calories per gram does protein provide?

Answer: 4 calories

Protein provides 4 calories per gram, the same as carbohydrates, while fat provides 9 calories per gram.

Which mineral is critical for oxygen transport in red blood cells and is commonly deficient in vegetarian diets?

Answer: Iron

Iron is a key component of hemoglobin, and non-heme iron from plant sources is less bioavailable than heme iron from meat.