Just as making healthful choices can have a number of benefits, making ________________ choices can have a number of risks.

Complete the statements as you read Chapter 3. 3. ________________ ________________ ________________ (DRIs) are estimated nutrient intake levels used for planning and evaluating the diets of healthy people.

Complete the statements as you read Chapter 3. 4. The ________________ (UL) is the highest level of daily intake of a nutrient that is unlikely to pose risks of adverse health effects.

Complete the statements as you read Chapter 3. 5. A key resource for choosing a healthful diet is the ________________ ________________, which are the federal government's nutritional advice.

Complete the statements as you read Chapter 3. 6. Balancing ________________ over time will help people manage their weight.

Complete the statements as you read Chapter 3. 7. One step many people need to take in the area of calorie balance is to eat ________________ calories.

Complete the statements as you read Chapter 3. 8. Another step many people need to take to balance calories is to avoid ________________ portions.

Complete the statements as you read Chapter 3. 9. Increasing ________________ ________________ goes hand in hand with tracking calorie intake to manage weight.

While choosing foods within calorie needs, it is important to focus on choices that are ________________ ________________.

Complete the statements as you read Chapter 3. 11. The Dietary Guidelines recommend making ________________ your plate fruits and vegetables.

Complete the statements as you read Chapter 3. 12. ________________-__ ________________ and low-fat milk are the most nutrient-dense forms of dairy products, which many Americans need to increase in their diets.

Complete the statements as you read Chapter 3. 13. For many people, choosing a nutrient-dense diet means eating less of some foods, including foods that are high in ________________ fats.

Complete the statements as you read Chapter 3. 14. The Dietary Guidelines recommend comparing ________________ in foods like soup, bread, and frozen meals and choosing the foods with lower numbers.

Complete the statements as you read Chapter 3. 15. Drinking water instead of soda, energy drinks, and sports drinks would significantly reduce ________________ ________________ in the diets of many people.

Complete the statements as you read Chapter 3. 16. The ________________ icon helps people visualize how foods from five major food groups fit together to build a healthy plate at mealtime.

Complete the statements as you read Chapter 3.
17. The ________________ group includes such foods as breads, cereals, rice, and pasta.

MyPlate divides vegetables into ________________ subgroups.

Complete the statements as you read Chapter 3. 19. The ________________ group includes all forms of fruits—fresh, canned, frozen, and dried, as well as pure fruit juices.

Foods from the ____________________ group—such as milk, yogurt, and cheese—are the best sources of calcium.

The ____________________ ____________________ group includes meat, poultry, seafood, beans and peas, eggs, processed soy products, and nuts.

22. Small amounts of ____________________ ____________________ from foods like salad dressing, fish, and nuts, are good sources of vitamin E and essential fatty acids.

Foods that provide mostly solid fats and/or added sugars tend to be high in calories and low in ____________________ and ____________________.

The SuperTracker website features ____________________ tools, such as Food-A-Pedia and MyPlan, to help people meet nutrition and activity goals.

25. Plan nutritious menus before going to the store and make careful grocery purchases to ensure ____________________ foods are on hand.

In most cases, ____________________ adds to the cost of foods while decreasing the nutritional value.

When shopping for fresh foods, choose a(n) ____________________ of fresh vegetables and fruits and look for lean cuts of meats.

28. Reading and comparing ____________________ ____________________ panels on package labels can help people choose more healthful processed foods.

The Dietary Guidelines recommend people get at least half their daily grain needs from ____________________-____________________ sources.

30. Preparing foods from ____________________ gives you more control over what goes into them.

For healthful main courses, consider preparing ____________________ entrees on a regular basis and use low-fat cooking methods.

Make a point of actually ____________________ out servings of some favorite foods to help keep sensible portion sizes in mind.

33. ____________________ methods can be as important as food choices when it comes to healthful eating.

34. Keeping foods ____________________ involves four basic steps: clean, separate, cook, and chill.

The more ____________________ a menu is, the easier it is to find healthful food options when eating out.