Nutrition ch 2 and 3

3 nutrient dense foods

1. low-fat milk 2. orange juice 3. egg

fat range

20-35% total calories

Use MyPlate to determine the correct equivalent amounts for the foods listed.

Given Menu: 1 cup orange juice (100%) ½ English muffin 1 tsp soft margarine 1 small banana 1 poached egg Identify Food Groups Consumed: 1 grains group (oz) 0 vegetables group (c) 1 ½ fruits group (c) 1 dairy group (c) 1 protein foods group (oz) 1 oils group (tsp)

sugar/sat fat

max 10% calories

Identify six key components of health and diet emphasized in MyPlate.

1. Activity A 2. Variety Very 3. Proportionality Prestigious 4. Moderation Man 5. Personalization Paid 6.Gradual improvement Gavin

Discuss five guidelines (or focus areas) from the Dietary Guidelines.

1. Follow a healthy eating pattern across the life span. 2. Focus on variety, nutrient density, and amount. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. 4. Shift to healthier food and beverage choices. 5. Support healthy eating patterns for all.

Identify four units that the body can break down when more energy is needed:

1. Glucose 2. Fatty acids 3. Glycerol 4.Amino acids

6 diet planning principles as the ABCs of eating for health

1. adequacy 2. balance 3. calorie control 4. moderation 5. nutrient density 6. variety

protein range

10-35% total calories

carbohydrate range

45-65% total calories

What are nutrient content claims? Give three examples.

A statement on a food label about the food's nutritional profile. By law, foods must adhere to specific definitions as specified by the Food and Drug Administration. Examples are: 1. Low fat 2. High or excellent source of a nutrient 3. Healthy

What are health claims on food labels? Give three examples.

A statement on the food label linking the nutritional profile of a food to reduced risk of a particular disease. Examples are: 1. Calcium-rich food and reduced risk of osteoporosis 2. Low-fat foods and reduced risk of cancer 3. Soy protein and reduced risk of heart disease

hemorrhoids

Can be caused by frequent straining during bowel movements, constipation or diarrhea, pregnancy, aging, and anal intercourse. Treatment to relieve symptoms: • Soaking in warm water •Apply cream

Gas or flatulence

Caused by swallowing air and/or production of gas through fermentation on fibers by colonic bacteria. Treatments: Everyone has gas • Eat slowly •Trial and error to avoid gas-forming foods

constipation

Caused when the colon absorbs too much water or the muscle contractions are slow-moving. Treatments: • Add fiber to the diet. • Become more physically active. • Drink plenty of liquids. • Avoid laxative abuse. •Pay attention to the urge for bowel movements.

What are Daily Values (DV)? How can they be used in a healthful diet?

Daily Value: The amount of fat, sodium, fiber, and other nutrients that health experts say should make up a healthful diet. • Use the DV to get a good idea of how various foods fit into a healthful diet. •Use the DV to comparison shop.

Use MyPlate to determine the correct equivalent amounts for the foods listed.

Given Menu: 2 cups raw leafy greens 1 cup vegetables (tomato, cucumber, radish, celery) 1/3 cup shredded cheese 2 ounces diced ham 4 tbsp. Italian salad dressing 1 mini bagel 1 large banana Identify Food Groups Consumed: 1 grains group (oz) 2 vegetables group (c) 1 fruits group (c) 1 dairy group (c) 2 protein foods group (oz) 4 oils group (tbsp)

How may your daily limit for empty calories be used? Give examples of foods that would contribute empty calories.

In a 2,000-calorie diet, there is a 260-calorie daily limit for empty calories. These calories may be used to increase intake from basic food groups, to select foods that contain solid fats and/or added sugars, to add fats or sugars to foods, or to consume foods providing only fats, sugars, or alcohol. Examples are: • Full-fat cheese • Sweetened cereals • Wine • Syrup

How do changes in our present-day food supply increase the risk for chronic disease?

Modern-day agriculture and food processing have created new foods that the human body may not be able to process as well. Couple this with a decline in activity and an increase in caloric consumption, and the human body may be more susceptible to chronic diseases like heart disease, hypertension, and diabetes mellitus.

hiccups

No obvious cause Treatments: No one method: • Hold breath • Breathe into paper bag • Drink glass of cold water •Eat a teaspoon of sugar

Mouth:

Physically breaks down food. • Mixes with saliva. • Digestion of starch begins with salivary enzymes. •Initiates the swallowing reflex.

Use the food groups from MyPlate to determine the correct food group for each food listed.

Spaghetti belongs in the grains group. Peanuts belong in the protein foods group. Yogurt belongs in the dairy group. Low-fat mayonnaise belongs in the oils group. Watermelon belongs in the fruits group. Eggs belong in the protein foods group. Raw carrots belong in the vegetables group.

stomach

Stores food until processing. • Forms chyme, a mixture of food and gastric secretions. • Controls movement of chyme into the small intestine (peristalsis). • Mucus is secreted. • Hydrochloric acid is secreted. • Digestive enzymes are produced in the stomach. •Pyloric sphincter controls the emptying of stomach into the small intestine.

An ingredients list provides a listing of ingredients in descending order by weight. Please explain what this means. How can this be useful?

The first ingredient listed makes up the largest proportion of all ingredients listed. The second ingredient contains the second-greatest amount, and so forth. • The ingredients list can be used to identify added sugars and fats in a food (to avoid them). • The ingredients list can be used to identify ingredients that a person may wish to add to their diet (e.g., whole grains). •A person with a food allergy or other medical concern can use the food label to find all the ingredients that may cause them adverse reactions.

things on nutrition labels

calories fat sodium carbs

liver

detoxifies chemicals, secretes bile

Recommended Dietary Allowance (RDA)

the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all healthy individuals of a specific age and gender

catabolism

the breaking down of body compounds to release energy.

Tolerable Upper Intake Level (UL)

the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people

4 nutrients low enough for health concern

vitamin D calcium potassium fiber

How can the food composition tables be used to provide information that would be useful to you?

• Find amounts of specific nutrients in the foods consumed • Find content of nutrients by cooking methods • Compare nutrient content of various foods • Generate a list of nutrients consumed per day •Generate lists of foods that are high or low in certain specified nutrients (e.g., calcium and sodium)

small intestine

• Finishes the process of digestion and absorption. • Hormonal messenger systems communicate with other organs to release bile and digestive enzymes. • Peristalsis continues. • Digestive enzymes continue to break nutrients down into smaller and smaller units. •Absorption takes place as nutrients cross through the absorptive cells of small intestine into the blood stream or lymph system.

esophagus

• No digestion takes place. • Bolus is rhythmically pushed down the esophagus by the muscles (peristalsis). • Mucus is secreted to make it slippery. •Lower esophageal sphincter (LES) opens and closes to allow food to pass into stomach.

pancreas

• Regulates blood glucose levels through secretion of the hormones insulin and glucagon into the blood. •Secretes digestive enzymes.

large intestine (colon)

• Some digestion can occur by the naturally occurring bacteria that live in the colon. • Bacteria can synthesize some absorbable vitamin K. • Primary function is to absorb dissolved minerals and water and eliminate waste products. • Produces mucus. •Waste products are eliminated through rectum.

gallbladder

• Stores and concentrates bile. • Fat in the small intestine stimulates the production of the hormone cholecystokinin which causes the gallbladder to contract and release bile.

RDA and UL difference

RDA is a target for nutritional intake while UL is not intended to be a recommended level of intake