Nutrition Midterm

Identify three risk factors for diabetes

1. Obesity 2. Unhealthy diet 3. Physical inactivity

Potential nutritional problems for vegetarian diets

1. Potential deficiencies of nutrients found in animal foods 2. Protein, iron, zinc, calcium, vitamin D, riboflavin, vitamins B12 and A, omega-3 fatty acids

Identify two types of fiber:

1. Soluble 2. Insoluble

Name three foods that are good sources of phytonutrients

1. Spinach 2. Red Peppers 3. Carrots

Which nutrients are added to enriched grains?

1. Thiamin 2. Riboflavin 3. Niacin 4. Folic Acid 5. Iron

Name fat soluble vitamins

1. Vitamin A 2. Vitamin D 3. Vitamin E 4. Vitamin K

Name the antioxidant nutrients

1. Vitamin C 2. Vitamin E 3. Beta- Carotene 4. Selenium

The six classes of nutrients:

1. Water 2. Carbohydrates 3. Protein 4. Fat 5. Vitamins 6. Minerals

Esophagus

No digestion takes place, bolus is rhythmically pushed down the esophagus by the muscles, mucus is secreted to make it slippery

Why are antioxidants added to oil

Prevents spoilage of oil to compete for the oxygen.

How does the first amendment influence nutrition in the media?

The first amendment guarantees freedom of the press, people can express whatever they want even if its dangerous

Liver

performs a wide variety of functions essential for life

Starches: Complex carbohydrates include _____________ and ______________

starch and fiber

Identify two recommendations for optimal dental health

1. Eat a balanced diet 2. Reduce the intake of calories from added sugar

Vitamins that assist with formation of new blood cells

1. Folate 2. Vitamin B12

Identify 4 units that the body can break down when more energy is needed

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

Identify 4 units that the body can use to build body compounds

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

Give three examples of an essential amino acid

1. Histidine 2. Isoleucine 3. leucine

Fats & Oils:

Fats and oils contain mixtures of *saturated*, *monounsaturated*, and *polyunsaturated* fatty acids.

Identify the difference between fat and oil

Fats are lipids that are solid at normal room temperature Oils are lipids that are liquid at normal room temperature

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 nutrients content of various foods, generate a list of nutrients consumed per day, generate a list of foods that are high or low in nutrients

LDL cholesterol vs. HDL cholesterol Why are they called "good" and "bad" cholesterol?

HDL is good because it predicts low heart disease risk LDL is bad because it damages the artery walls when its becomes oxidized

Why should trans fatty acids be avoided?

Have been implicated in research as culprits in heart disease. Raises LDL levels

Discuss the differences between the Recommended Dietary Allowance (RDA) and the Tolerable Upper Intake Level (UL)

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 *Target for nutritional intake* 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 *Not intended to be a recommended level of intake*

Identify the difference between a refined grain and a whole grain.

Refined Grain: Has most of the nutritious part removed. (not as healthy) Whole Grain: Milled in its entirety, but not refined. Includes all 3 parts of the grain.

Vitamin that assists with hemoglobin formation

Vitamin B6

Identify the functions of protein: -Growth & Maitenance -Regulatory Roles -Energy Production

*1. Growth & Maitenance* - Proteins provide building materials-amino acids- for growth and repair of body tissues - Body structures. Proteins form vital parts of most body structures such as skin, nails, hair, membranes, muscles, teeth, bones, organs, ligaments and tendons *2. Regulatory Roles* -Enzymes -Hormones -Antibodies -Fluid balance -Acid-base balance -Transportation *3. Energy Production* -Energy

Identify the difference between LDL cholesterol and HDL cholesterol

*LDL cholesterol* carries cholesterol (much of it synthesized in the liver) to body cells. A high blood cholesterol level usually reflects high LDL *HDL cholesterol* carries cholesterol in the blood back to the liver for recycling or disposal

Use the food groups from MyPlate to determine the correct food group for each food listed: 1. Spaghetti 2. Peanuts 3. Yogurt 4. Low-fat Mayonnaise 5. Watermelon 6. Eggs 7. Raw Carrots

1. Spaghetti belongs in the *grains* group. 2. Peanuts belong in the *protein* group 3. Yogurt belongs in the *dairy* group 4. Low-fat mayonnaise belongs in the *oil* group. 5. Watermelon belongs in the *fruits* group 6. Eggs belong in the *protein* group 7. Raw carrots belong in the *vegetable* group

Three positive health benefits of phytonutrients

1. Strenghtens immune system 2. Acts as antioxidants 3. Prevents and or helps to reverse cancers.

Identify food sources for each of the disaccharide's: 1. Sucrose 2. Maltose 3. Lactose

1. Sucrose: beet & cane sugar, most sweets. 2. Maltose: sprouted seeds. 3. Lactose: milk

Identify three foods that are cholesterol free

1. Vegetables 2. Fruit 3. Whole grain

Vitamins needed to make and maintain healthy bones

1. Vitamin A 2. Vitamin C 3. Vitamin D 4. Vitamin K

Name water soluble vitamins

1. biotin 2. folate 3. niacin 4. pantothenic acid 5. riboflavin 6. thiamin 7. vitamin C 8. vitamin b6 9. vitamin b12.

Nutrients that do not provide any energy or calories:

1. minerals 2. vitamins 3. water

Vitamins needed for energy metabolism

1. thiamin 2. riboflavin 3. niacin 4. vitamin B6 5. folate 6. Vitamin B12 7. pantothenic acid 8. biotin

Identify the functions of fats in the body

1.Provide a concentrated source of energy 2.Serve as energy reserve 3.Form major component of cell membranes 4.Nourish skin and hair 5.Insulate the body from extremes of temperature 6.Cushion the vital organs to protect from shock

Identify the functions of fats in food

1.Provide calories 2.Provide satiety 3.Carry fat-soluble vitamins and essential fatty acids 4.Contribute aroma and flavor

Lipids are a family of compounds that include:

1.Triglycerides (fats and oils) 2.Phospholipids 3.Sterol

Carbohydrate yield _________ calories per gram

4

Protein yield ______ calories per gram

4

A piece of cheese pizza contains 52 grams of carbohydrate, 24 grams of protein, and 30 grams of fat. How many calories will it provide?

52x4=208 24x4=96 30x9=270=574 Answer: B - 574 Calories

Fat yield _______ calories per gram

9

Use the Dietary Reference Intake (DRI) tables from your textbook to determine nutrient needs for the following:

A 19yr old male needs *90* mg/day of vitamin C. A 19yr old female needs *75* mg/day of vitamin C. A 31yr old male needs *8* mg/day of iron. A 31yr old female needs *18* mg/day of iron. At 25 yrs of age, both males and females need *1000* mg/day of calcium

Antioxidant

A compound that protects other compounds from oxygen by itself reacting with oxygen (additive)

Saturated fatty acids vs. unsaturated fatty acids

A saturated fatty acid is filled to capacity with hydrogen bonds. The site in a molecule where hydrogens are missing is called a point of unsaturation. A monounsaturated fatty acid has one point of unsaturation. A polyunsaturated fatty acid has two or more points of unsaturation

Emulsifier

A substance that mixes with both fat and water and can break fat globules into small droplets, thereby suspending fat in water

Triglycerides

A triglyceride is made up of three units known as *fatty acids* and one unit called *glycerol* About *95 percent* of the lipids in foods and in the human body are triglycerides

Trans fatty acids

A type of fatty acid created when an unsaturated fat is hydrogenated. Found primarily in margarines, shortenings, commercial frying fats, and baked goods.

What is the difference between "added" sugar and "natural" sugar? Give an example of each.

Added Sugar: Added by the manufacturer and are frequently found in foods that are high in calories. Example: High fructose corn syrup. Natural Sugar: Part of a healthy diet and generally can be found in nutrient-dense foods. (Lactose in milk) Example: Fructose (sugar found in fruit)

Why are emulsifiers added to fats and oil

Allow fats and water to mix and remain mixed in food products

Cholesterol is found only in ____________ foods and is also made in the body

Animal

Social groups exert great influence on our food choices. Why?

Because it is a group of people who depend on one another and share a set of norms, beliefs, values and behaviors. Family - values, attitudes, & traditions of family can have a lasting effect on our food choices. (ex: holiday food traditions or treasured recipes.) Friends, co-workers, & others in social group - can influence food choices & eating behavior. (ex: group weight loss programs.) Social pressure can also push us to eat meals we typically wouldn't choose on our own (ex: being a guest and declining meal may be considered rude, or going to get ice cream with friends when you really aren't hungry.)

Blood Glucose Control

Blood glucose is controlled by releasing the hormones insulin and glucagon. When the blood glucose rises, *insulin* is secreted and this hormone allows the body's cells to take up glucose from the blood to make glycogen or fat. When blood glucose falls, *glucagon* is secreted and it signals the liver to draw glucose from storage (glycogen), making it available to supply energy

Why does the manufacturer choose to hydrogenate oil?

Cheaper & longer shelf life

Essential and nonessential amino acids

Essential amino acids: cannot be *synthesized* by the human body and must be consumed in the diet. Nonessential amino acids: can be made by the body

Small Intestine

Finishes the process of digestion and absorption, hormonal messenger systems communicate with other organs to release bile and digestive enzymes, peristalsis continues

Explain how a food allergy is different from a food intolerance

Food allergy: An adverse reaction to an otherwise harmless substance that involves the body's immune system. Food intolerance: An adverse reaction to food that does not involve the immune system (more common than a food allergy)

What are nutrient content claims? Give 3 examples.

Nutrient content claims are a statement on a food label about the food's nutrition profile. By law, food must adhere to specific definitions as specified by the FDA. Examples: 1. Low fat 2. High or excellent source of a nutrient 3. Healthy

Mouth

Physically breaks down food, mixes with saliva, digestion of starch beings with salivary enzymes, initiates the swallowing reflex

What is hydrogenation?

Process of adding hydrogen to unsaturated fat to make it more solid and more resistant to chemical change

A diet based on whole foods may be healthier than a diet based on lots of refined and processed foods. Why?

Refined and heavily processed foods have part of the nutrients removed or may have unwanted ingredients added

What is the difference between a registered dietician (RD) and a nutritionist?

Registered Dietitian (RD) : -Fulfilled coursework by the American Dietetic Association (ADA) -Completed on the job training (internship) -Passed national registration exam -Maintains Continuing Education Credits Nutritionist: Claims to be capable of advising people about diets, Can be an RD, Can be a person with little to no scientific training

Pancreas

Regulates blood glucose levels through secretion of the hormones, insulin and glucagon into the blood, secrets digestive enzyme

Large Intestine (colon)

Some digestion can occur by the naturally occurring bacteria that live in the colon, bacteria can synthesize some absorbable vitamin K

Identify the body's fat storage form

Storage form: -How much energy can be stored? *60%* -Which calorie-bearing nutrients taken in excess can be stored? *Carbohydrate and protein*

Stomach

Stores food until processing, forms chyme (a mixture of food and gastric secretions) controls movement of chyme into small intestine, mucus secreted, hydrochloric acid is secreted

DRI Committee

The DRI Committee recommends that protein provide *10* to *35* percent of total caloric intake. The recommended protein allowance for a healthy adult is *0.8* gram per kilogram of desirable body weight.

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

The amount of fat, sodium, fiber and other nutrients that health experts say should make up a healthful diet.

Dietary Fiber: The bonds that hold units of fiber together _____________ be broken by human digestive enzymes. Some of these bonds can be broken by _____________ that live and reside in the human digestive tract

The bonds that hold units of fiber together *cannot* be broken by human digestive enzymes. Some of these bonds can be broken by *bacteria* that live and reside in the human digestive tract

Catabolism

The breaking down of body compounds to release energy

Denaturation of proteins

The denaturation of a protein is the first step in the protein's *breakdown*

The essential fatty acids

The essential fatty acids must be supplied by the diet and are considered polyunsaturated fatty acids. -Name these two fatty acids: 1.Linoleic acid 2.Linolenic acid

Characteristics of Water Soluble Vitamins

excess intake excreted in urine, daily intake recommended (short term storage), deficiencies develop quickly in the absence, lower risk of toxicity, easily absorbed- travels freely in the blood, dissolves in water, less stable in cooking

Characteristics of Fat Soluble Vitamins

excessive intake is stored in fat, long term storage in the body (regular intake recommended), deficiency takes longer to develop, higher risk of toxicity, absorbed into lymph system- requires a protein carrier, dissolves in fat, more stable in cooking

Polysaccharides: Starch is a polysaccharide made up of many _____________ units bonded together

glucose

Gall Bladder

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

Identify three nutrient dense foods

1. Low-fat milk 2. Orange Juice 3. Eggs

What is the difference between an epidemiological study and an intervention study?

Epidemiological Study: A study of a population that searches for possible correlations between nutrition factors and health patterns over time. Intervention Study: A population study examining the effects of a treatment on experimental subjects compared to a control group.

Carbohydrate storage:

Excess glucose can be stored as *gycogen* It is stored in *liver* and *muscle*

Anabolism

The building of the body compounds

DRI Committee :

Total fat: *20*to *35* percent of total calorie intake

Which seems to be more promising: Phytonutrients in dietary supplements or whole foods?

Whole foods

Omega 6 fatty acids vs. Omega 3 fatty acids

Why should you include more omega-3 fatty acids in your diet? They have a protective effect on health: lower blood pressure, decrease inflammation, lower blood cholesterol and triglyceride levels, decrease clot formation. Identify three good sources of omega-3 fatty acids: 1. Flaxseed oil 2. Coldwater fish (e.g., salmon) 3. Soy foods Note: more foods are listed in Table 5-6

Explain the difference between complete and incomplete proteins:

*Complete proteins* - contain all essential amino acids in the right proportion relative to need. The quality of a food protein is judged by the proportions of essential amino acids that it contains relative to our needs. Animal and soy proteins are the highest in quality. *Incomplete protein* -lacking or low in one or more of the essential amino acids

Carbohydrate digestion and absorption:

*Glucose* is the basic unit that each cell of the body uses for energy. Following absorption, the *liver* converts to glucose any carbohydrates that were not absorbed in the form of glucose. The cells can either *store* glucose, use it for current energy needs, or convert it to *fat* It takes about ** hours after a meal for all the starch to be digested and absorbed and circulating to the cells as glucose.

Describe two differences between type 1 and type 2 diabetes

*Type 1 diabetes* -5%-10% incidence -Age of onset <30 -Unable to make insulin -Possible environmental factor for risk factor -Promotes weight loss *Type 2 diabetes* -90%-95% incidence -Age of onset >40 -Insufficient insulin or insulin resistant -Linked to obesity and family history -Promotes weight gain

A wheat kernel has four parts. After milling, identify the parts that remain for a whole grain and an enriched (refined) grain

*Whole Grain* 1.Endosperm 2.Germ 3.Bran *Enriched Grain* 1.Endosperm

Proteins

-Proteins contain carbon, hydrogen, oxygen, and *nitrogen* atoms. -The building blocks of protein are called *amino acids*

Are there any treatments for lactose intolerance? What foods may be better tolerated?

-Consume small amounts of lactose (small portions) -Fermented dairy products -Buy products that contain lactase

Protein as a source of life's variety

-In the first step of protein synthesis, each amino acid is *hooked* to the next. -A *peptide bond* connects one amino acid to another. -The differing *shapes* of proteins enable them to perform different tasks in the body.

What are health claims on food labels? Give 3 examples.

Health claims on food labels are a statement on the food label linking the nutritional profile of a food to reduced risk of a particular disease. Examples: 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

Why was the enrichment process started?

Most were added as a means to prevent nutritional deficiencies in the US. Folic acid was recently added to prevent birth defects

Give three examples of nonessential amino acids

1. Alanine 2. Arginine 3. Asparagine

Identify lifestyle elements associated with longevity

1. Avoid excess alcohol consumption 2. Not smoking 3. Maintaining a healthy weight 4. Exercising regularly 5. Sleeping 7-8 hours at night 6. Eating breakfast 7. Eating nutritious and regular meals.

The Dietary Guidelines for Americans provide science based advice to promote health and reduce risk for chronic diseases through diet and physical activity. Discuss four topics from the guidelines

1. Balancing calories to manage weight: Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. (Control calorie intake, increase physical activity, maintain appropriate calorie balance during each stage of life.) 2. Foods and Food Components to Reduce: Reduce daily sodium intake, limit consumption of foods containing refined grains, esp ones with certain solid fats, added sugars, and sodium. 3. Foods and Nutrients to Increase: Increase vegetable and fruit intake, choose a variety of protein foods, increase intake of fat-free or low-fat milk. 4. Building Healthy Eating Patterns: Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.

Identify four methods for saving money and buying more healthful foods at the grocery store.

1. Buy local and fresh food 2. Shop from a list 3. Read ingredients 4. Use sell by and best used by dates

Name three foods that generally contain trans fatty acids.

1. Cakes, cookies, crackers, pies, bread 2. Margarine 3. Animal products

Identify the leading causes of death in which excess alcohol consumption plays a part in

1. Car accidents 2. Suicide 3. Chronic Liver disease 4. Homicide

The DRI allows range for the energy nutrients. Identify the range for 1. Carbohydrate 2. Fats 3. Protein

1. Carbohydrate: *45* to *65* percent of total calories. 2. Fats: *20* to *35* percent of total calories. 3. Protein: *10* to *35* percent of total calories.

Dietary Guidelines: 1. Carbohydrates should range from ___________ percent to _________ percent of total calories. 2. Added sugars should be _________ of total calories. 3. Fiber intake should be _____ grams per _______ calories consumed.

1. Carbohydrates should range from *45* percent to *65* percent of total calories. 2. Added sugars should be *less than 10 percent* of total calories. 3. Fiber intake should be *14* grams per *1,000* calories consumed.

DRI Committee: 1. Carbohydrates should range from ___________ percent to _________ percent of total calories. 2. Added sugars should have a maximum upper limit of ______ percent or less of total calories. 3. Adult men under the age of 50 should consume __________ grams of fiber per day. Adult women under the age of 50 should consume _________ grams of fiber per day.

1. Carbohydrates should range from *45* percent to *65* percent of total calories. 2. Added sugars should have a maximum upper limit of *25* percent or less of total calories. 3. Adult men under the age of 50 should consume *38* grams of fiber per day. Adult women under the age of 50 should consume *25* grams of fiber per day.

Identify two ways that fatty acids differ from one another

1. Chain length 2. Degree of saturation

Identify three foods that have a high protein digestibility score:

1. Chicken 2. Beef 3. Pork

Identify 3 staple grains commonly used throughout the world.

1. Corn (Mexico) 2. Rice (Asia) 3. Wheat (Canada, U.S., Europe)

Identify four methods for ordering more healthful fast food meals and snacks:

1. Don't supersize. 2. Grilled, not fried. 3. Hold the mayo 4. Grab and go.

Identify 5 recommendations for a heart-healthy lifestyle

1. Eat a variety of antioxidants rich fruits and vegetable 2. Choose fat-free or low-fat dairy products 3. Consume abundant legumes 4. Eat a variety of whole grains 5. Choose soy foods (skinless poultry, lean meat (pg. 157)

Identify three foods that are high in cholesterol

1. Eggs 2. Beef Liver 3. Shrimp

Identify food sources for each of the monosaccharides: 1. Glucose 2. Fructose 3. Galactose

1. Glucose: Fruits & Sweeteners 2. Fructose: fruits, honey, high fructose corn syrup 3. Galactose: Part of lactose, found in milk.

Identify the leading causes of death in the U.S. in which diet plays a part

1. Heart disease* 2. cancer 3. strokes 4. diabetes 5. hypertension

Identify 5 risk factors for heart disease

1. High blood pressure 2. Obesity 3. Diabetes 4. Physical inactivity 5. High LDL (Low density lipoproteins)

Identify three important characteristics of dietary protein:

1. It should supply at least the nine essential amino acids 2. It should supply enough other amino acids to make nitrogen available for the synthesis of whatever nonessential amino acids the cell may need to make 3. It should be accompanied by enough food energy (preferably from carbohydrate and fat) to prevent sacrifice of its own amino acids for energy

Identify 3 potential health benefits from consuming adequate fiber

1. May help to prevent obesity 2. May improve blood glucose in diabetes. 3. May lower blood cholesterol and decrease risk of heart disease

Potential health benefits for vegetarian diets

1. May reduce risk of heart disease, high blood pressure, diabetes, cancer, stroke, and obesity 2. Vegetarian diet food staples are rich in fiber, low in saturated fat and cholesterol

Identify the top eight foods causing adverse reactions

1. Milk 2. Eggs 3. Peanuts 4. Tree nuts 5. Fish 6. Shellfish 7. Soy 8. Wheat

Identify the common sites for allergic reactions:

1. Mouth (swelling of lips/tongue, itchy lips) 2. Airways (wheezing, breathing problems) 3. Digestive Tract (stomach cramps, vomiting) 4. Skin (hives, rashes, eczema)

Briefly describe the types of vegetarian diets:

1. *Semivegetarian Diet* - Some but not all groups of animal-dervied products are included in this diet 2. *Lactovegetarian Diet* - Milk and milk products are included in this diet, but meat, poultry, fish, seafood & eggs are excluded. 3. *Lacto-ovovegetarian Diet* - Milk & milk products and eggs are included. Meat, poultry, fish & seafood are excluded. 4. *Ovovegetarian Diet* - Eggs are included. Milk, milk products, meat poultry fish, seafood are excluded. 5. *Strict vegetarian/vegan Diet* - All animal derived foods, including meat, poultry, fish, seafood, eggs, milk and milk products are excluded. 6. *Macrobiotic Diet* - Extremely restrictive diet based on metaphysical beliefs and consisting mostly of legumes, whole grains, and certain vegetables.

Dietary Guidelines:

-Consume less than *10* percent of calories from saturated fatty acids. -Consume less than *300* milligrams per day of cholesterol. -Keep trans fatty acids as *low* as possible. -Keep total fat intake between *20* and *35* percent of calories.

Organs and Protein Digestion

1. *Mouth* - Chewing crushes and softens protein-rich foods and mixes them with saliva. 2. *Stomach* - acid works to uncoil (denature) protein strands and activate stomach enzymes. The enzyme pepsin breaks the protein strands into dipeptides, tripeptides, and polypeptides. A mucous coating on the stomach wall protects the stomach's own proteins from both the harsh stomach acid and the protein digesting enzymes. 3. *Small intestine* - the fragments of protein are split into free amino acids, dipeptides, and tripeptides with the hep of enzymes from the pancreas and small intestine. Enzymes on the surface of the small intestinal cells break these peptides into amino acids, and they are absorbed through the microvilli of the small intestine into the blood. 4. *Large intestine* - carries undigested protein residue out of the body. Normally, practically all the protein is digested and absorbed.

Organs and functions of lipid digestion:

1. *Mouth* - Some hard fats begin to melt as they reach body temperature. 2. *Stomach* - The stomach's churning action mixes fat with water and acid. A stomach enzyme accesses and breaks apart a small amount of fat. Fat is last to leave the stomach. 3. *Liver, gallbladder, and small intestine* - Once in the small intestine, fat encounters bile, an emulsifier made in the liver. The gallbladder, a storage organ, squirts bile into the contents of the small intestine to blend the fat with the water digestive secretions. 4. *Pancreas* - Fat-digesting enzymes from the pancreas enter the small intestine. The enzymes can attack fat only after emulsification by bile. They break down the triglycerides to fatty acids, glycerol, and monoglycerides. 5. *Large intestine* - Some fat and cholesterol, trapped in fiber, is carried out of the body with other wastes.

Identify six key components of health and diet emphasized in MyPlate

1. Activity 2. Variety 3. Proportionality 4. Moderation 5. Personalization 6. Gradual improvement.

Identify the five diet planning principles also known as the ABC's of eating for health

1. Adequacy 2. Balance 3. Calorie Control 4. Moderation 5. Variety

Explain the difference between hunger and appetite

Hunger: the physiological need for food Appetite: The physiological desire to eat food, accompanied by hunger.

How can a whole grain food be identified? What shall be stated on the food label?

Identified: Whole grain Stated on label: Whole wheat flour

Use MyPlate to identify the correct equivalent amounts for the foods listed: *Given Menu* -1 cup of orange juice (100%) -1/2 an english muffin -1 tsp soft margarine -1 medium banana -1 poached egg *Identify food groups consumed* ________ Grains group (oz.) ________ Vegetables group (c.) ________ Fruits Group (c.) ________ Dairy group (c.) ________ Protein group (oz.) ________ Oil group (tsp.)

Identify food groups consumed *1* Grains group (oz.) *0* Vegetables group (c.) *1 1/2* Fruits Group (c.) *1* Dairy group (c.) *1* Protein group (oz.) *1* Oil group (tsp.)

Use MyPlate to identify 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. light salad dressing -1 mini bagel -1 medium banana *Identify food groups consumed* ________ Grains group (oz.) ________ Vegetables group (c.) ________ Fruits Group (c.) ________ Dairy group (c.) ________ Protein group (oz.) ________ Oil group (tsp.)

Identify food groups consumed *1* Grains group (oz.) *2* Vegetables group (c.) *1/2* Fruits Group (c.) *1* Dairy group (c.) *2* Protein group (oz.) *2* Oil group (tsp.)

Describe the condition called lactose intolerance. What causes lactose intolerance?

Lactose intolerance is the inability to digest lactose. A person with lactose intolerance lacks the enzyme needed to digest lactose.

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

How can you tell if a nutrition news story is noteworthy and a source of credible nutrition information?

The study was peer-reviewed The report was recent research The report is from an epidemiological or intervention study. In general the study has a large number of subjects. Recommendations have been retested

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

There is a 260-Calorie daily limit for empty calories. Examples are full-fat cheese, sweetened cereals, wine, syrup

Why are antioxidant nutrients beneficial to health?

They fight free radicals, which are unstable oxygen molecules that cause damage to the bodies enzymes, cell membranes, and cellular DNA.

Determine Daily Fat Allowances: Computations are based on a 2,000 calorie diet.

Total fat per day (maximum) 2,000 X 35% ÷ 9 = *78* grams of fat per day. Total saturated fat per day 2000 × 10% ÷ 9 = ≤ *22* grams sat. fat/day

Explain how complementary proteins can be used to make up for a limiting amino acid

Two or more food proteins whose amino acid assortments complement each other in such a way that the essential amino acid is no longer missing are combined

Vitamin needed so that blood can clot

Vitamin K

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

We want fast food but our gene pool wants the lifestyle of the food of the ancient times