Nutrition & Dietary Guidance Flashcards

A commercial driver on an overnight route wants to avoid drowsiness after a 2 a.m. meal. Which choice is best?

Answer: A light meal of lean protein, whole grains, and vegetables

Light, balanced meals avoid the post-meal sluggishness that large, high-fat meals cause during night shifts.

According to the Dietary Guidelines for Americans, adults should limit added sugars to less than what share of daily calories?

Answer: 10%

The Dietary Guidelines recommend keeping added sugars below 10% of daily calories starting at age 2.

What is the recommended upper limit of daily sodium intake for most adults under the Dietary Guidelines?

Answer: 2,300 mg

The Dietary Guidelines advise keeping sodium under 2,300 mg per day, about one teaspoon of salt.

Which is generally considered a safe daily caffeine limit for most healthy adults, according to the FDA?

Answer: 400 mg

The FDA cites 400 mg per day, about four or five cups of coffee, as generally not linked to harmful effects.

A screener notices a mid-afternoon energy crash after a lunch of white bread and soda. What most likely causes it?

Answer: A rapid blood sugar spike followed by a drop

Refined carbohydrates and sugary drinks raise blood glucose fast, then insulin brings it down sharply, which causes fatigue.

Which nutrient provides the most calories per gram?

Answer: Fat

Fat supplies about 9 calories per gram, while protein and carbohydrate supply about 4.

Which snack is best for an officer standing on a long security post with limited breaks?

Answer: Nuts and a piece of fruit

Nuts and fruit combine protein, healthy fat, and fiber for steady, lasting energy.