Chapter 8
Serving vs Portion
Serving: is the recommended amount you should consume Portion: is the amount you choose to eat at any one time
List four of the eight major food allergens. These eight account for 90 percent of all food allergies in the United States.
milk eggs peanuts wheat soy tree nuts fish shellfish
Major Minerals
needed in larger amounts
Trace Minerals
needed in very small amounts
Trans-Fats
produced by adding hydrogen molecules to liquid oil, making a solid or semi-solid at room temperature
Incomplete Proteins
proteins from plant sources that lack one or more of the essential amino acids
Digestive Process
the sequence of functions by which the body breaks down foods and either absorbs or excretes them
Marjorie's small intestine does not produce sufficient amounts of lactase, an enzyme that degrades lactose, a sugar in dairy products. If she consumes a product containing lactose she becomes bloated with gas and she experiences abdominal pain and diarrhea. Based on this information alone, which of the following statements is probably true about Marjorie's condition? A. Marjorie has a food allergy. B. Marjorie has a food intolerance. C. Marjorie has a malabsorption disorder. D. Marjorie has celiac disease
B, Marjorie has food intolerance
Low Density Lipoproteins [LDLs]
can stick to the lining of blood vessels, contributing to the plaque that causes heart disease
What are the macronutrients?
carbohydrates, fats, proteins
The four core practices for food safety are clean, close, cook, and chill. [T/F]
False
Water-soluble vitamins tend to be stored in the body, whereas fat-soluble vitamins tend to be excreted [T/F]
False
Toward Sustainable Seafood
-USDA recommends consuming fish twice a week -safety and sustainability concerns -purchase from regularly inspected, environmentally responsible sources
MyPlate guidance system
-balance calories -increase some foods -reduce some foods
Is more fat even better?
-balanced high-fat diets can produce significant improvements in weight loss, blood fat, and blood glucose measurements -no more than 7%-10% of total calories should come from saturated fat, and no more than 35% from all forms of fat
Why avoiding trans fatty acids?
-found in the processed foods made with partially hydrogenated oils (PHOs) produced when hydrogen is added to a vegetable oil to solidify it -the FDA issued a preliminary determination that PHOs are no longer recognized as safe for consumption
Leading Causes of Death in the US with relationship to diet
-heart disease -cancers -strokes -diabetes mellitus
Bran
-high fiber -B vitamins -phytochemicals -minerals
Protein!
-major component of cell -body builders -element in antibodies, enzymes, and hormones -helps transport iron, oxygen, and nutrients to all cells -supplies another source of energy to cells when fats and carbohydrates are not available
Health Claims of Superfoods
-salmon -yogurt -cocoa
Endosperm
-starch -protein -B vitamins
Germ
-vitamin E -healthy unsaturated fats -antioxidants -phytochemicals -minerals -B vitamins
Water!
-water bathes cells, aids in fluid and electrolyte balance, maintains pH balance, and transports molecules and cells through the body
Estimating Daily Calorie Needs
14-18 = 1,800 sedentary, 2,400 active MALES 12-18 = 2,000 sedentary, 3,200 active FEMALES
What percent of daily water needs are met through food?
20%
The food label on the can of baked beans says that there are three servings per container and that each serving has 140 calories. If Mark eats the entire can, how many calories will he consume?
420 calories
What percent of the body is water?
50%-70%
What percent of the body is water weight?
50-70%
How many amino acids are essential?
9, because they cannot be produced by the body
Functional foods are increasingly referred to as superfoods. Which of the following is NOT a superfood? A. red meat B. yogurt C. salmon D. cocoa
A, red meat
Which of the following statements is true regarding alcohol use among college students in the United States? A. Male students drink far more than female students. B. Around 25 percent of students engage in binge drinking. C. Alcohol consumption is the top cause of preventable death among undergraduates. D. Very few students report practicing protective behaviors when consuming alcohol
C, alcohol consumption is the top cause of preventable death among undergraduates
Tanya's diet recently has included lots of kale. Which of the following minerals has Tanya been getting plenty of? A. chromium B. phosphorus C. magnesium D. sodium
C, magnesium
Which of the following statements about organic food is FALSE? A. To be labeled with any Organic terms, the foods must be produced without hormones, antibiotics, herbicides, insecticides, chemical fertilizers, genetic modification, or germ-killing radiation. B. Under the National Organic Rule, a product that is certified organic may carry one of the following terms: 100% Organic, Organic, Made with Organic Ingredients, or Some Organic Ingredients. C. Products that are labeled all natural are organic D. Organic foods are often more expensive than conventional foods
C, products that are labeled all natural are organic
The MyPlate plan recommends which of the following proportions? A. Your plate should be one-half lean protein, one-quarter vegetables, and one-quarter whole grains, with fruit for dessert. B. Your plate should be one-half vegetables, one-quarter fruit, and one-quarter lean protein C. Your plate should be one-half fruit and vegetables, one-quarter lean protein, and one-quarter whole grains. D. Your plate should be one-half whole grains, one-quarter vegetables, and one-quarter lean protein, with fruit for dessert.
C, your plate should be one-half fruit and vegetables, one-quarter lean protein, and one-quarter whole grains
Which of the following are characteristics that define intimate relationships_? A. emotional detachment and emotional vulnerability B. behavioral interdependence and emotional detachment C. need fulfillment and emotional vulnerability D. behavioral interdependence and need fulfillment
D, behavioral interdependence and need fulfillment
Which of the following statements is NOT true regarding a food label? A. The percent daily values are based on a 2,000-calorie diet. B. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. C. The label lists the size of a typical serving, the number of calories per serving, and the number of these servings in the container. D. The nutrients listed first are the ones Americans generally eat in adequate amounts
D, the nutrients listed first are the ones Americans generally eat in adequate amounts
List at least three tips for mindful eating
Eat at the table. Make food the main focus. Slow down. Savor the flavor. Choose foods you enjoy. Eating should nourish your soul Start slowly to begin the practice of mindful eating.
Bruce wants seafood for dinner. If he chooses fried clams over broiled halibut, then Bruce has made the healthier choice. [T/F]
False
Digestion Caloric Needs
Tolerable Upper Intake Level Recommended Dietary Allowance Adequate Intake Estimated Average Requirement Estimated Energy Requirement
Amino acids that must be obtained from the diet are called essential amino acids. [T/F]
True
Triglycerides are the most common form of fat circulating in the blood. [T/F]
True
Kilocaloire
a measure used to quantify energy in food
Dehydration
a state of abnormal depletion of body fluids
How long can a human being survive without water?
about 1 week
Cholesterol
an oily substance in food derived from animals; our liver can also make all we need
Phytochemicals
antioxidants occurring naturally in plants and thought to protect against radiation, pests, and other threats
Complex Carbohydrates
are found in grains, cereals, legumes, and other vegetables -starches and glycogen -fiber (soluble or insoluble)
Saturated Fats
come from animal sources
According to the USDA's National Organic Rule, a product that is certified and labeled "Organic" must
contain at least 95 percent organic ingredients.
Complete Proteins
dietary proteins that supply all the essential amino acids
When is extra fluids needed?
during illness, with some health conditions, the elderly, very young, or with exercise in hot weather
Water and salts are reabsorbed into the body in the small intestine. [T/F]
false
Functional Foods
foods that confer health benefits beyond the nutrients they contribute to the diet- whole foods, fortified foods, enriched foods, or enhanced foods
Simple Carbohydrates
found naturally in fruits, many vegetables, and dairy
Monosaccharides
glucose and fructose
Which of the following is a common function of vitamins in the body?
help convert food energy to body energy
Minerals
inorganic, indestructible elements that aid physiological processes within the body
According to Sternberg's triangular theory of love, the three elements that form different types of love are_?
intimacy, passion, and commitment
Unsaturated Fats
liquid at room temperature, come from plants, include most vegetable oils -monounsaturated fatty acids -polyunsaturated fatty acids
Vitamins
organic compounds that promote growth and help maintain life and health -they help maintain nerves and skin, produce blood cells, build bones and teeth, heal wounds, and convert food energy to body energy
High Density Lipoproteins [HDLs]
removed cholesterol from dying cells and from plaques within blood vessels
One of the primary functions of the major minerals is the transmission of nerve impulses. Which of the following minerals does not fulfill this function?
selenium
Dietary Guidelines for Americans
set of recommendations for healthy eating revised every 5 years
Antioxidants
substances that appear to protect against oxidative stress
Disaccharides
sucrose, lactose, maltose
Carbohydrates
supply us with the energy needed to sustain normal daily living
What helps consumers evaluate the nutritional values of packaged foods?
the Nutrition Facts panel -typically displayed on the side or back of packaged foods
Triglycerides
the most common form of fat circulating in the blood
Fats
the most energy dense nutrient -provides 9 calories per gram -significant source of our body's fuel
What are the micronutrients?
vitamins and minerals
Six Essential Nutrients
water, carbohydrates, protein, fat, vitamins, minerals
Amino Acids
when your body breaks down proteins to smaller nitrogen containing _____
Grains in their complete form that include the bran, germ, and endosperm are known as __.
whole grains