nutriton for you UNIT 1

A. You may be able to increase your chances of living a long and healthy life by taking the following steps

1. Consume more fruits, vegetables, unsalted nuts, seafood, and fat-free or low-fat dairy products. 2. Exercise regularly. 3. Reduce intake of fatty meats, sugar-sweetened foods, and refined grains.

Acceptable Macronutrient Distribution Ranges (AMDRs)

Acceptable Macronutrient Distribution Ranges (AMDRs) are ranges of carbohydrate, fat, and protein intakes (percentages) that provide adequate amounts of vitamins and minerals and may reduce the risk of diet-related chronic diseases. Refer students to Table 3.1. b. You can use the AMDRs to determine whether your diet has a healthful balance of macronutrients

organic nutrients have what element in their chemical structure

carbon

Organic foods

don't rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation -Eating organic food may reduce your exposure to pesticide residues and antibiotic-resistant bacteria

Peer review

expert critical analysis of a research article before it is published

kcal/g measurements

fat=9g protein=4g carbs=4g alcohol=7g

In the United States poor eating habits contribute to..

heart disease, some types of cancers, stroke diabetes, and kidney disease

Numerous factors influence a person's food choice

income, family, peers, moods occupation etc

kilocalories, calories or kcal

interchangeable with "food energy" or "energy"

Megadose

is an amount of a nutrient that is much greater than the recommended amount. Megadoses of nutrients can be toxic

Metabolism

is the total of all chemical reactions or changes that occur in a living cell

water functions

maintains fluid balance, lubricates moving parts, dissolves chemicals and nutrients, aids in digestion, transports nutrients and secretions, flushes out wastes, regulated body temperature

quackery

practicing medicine without the proper training and licensing -illegal

Anecdotes

reports of personal experiences -A person can report that a product works for him or her, when he or she experiences an improvement in his or her health.

Carbs function

source of energy

"natural"

the food must not contain food coloring agents, synthetic flavors, or other manufactured substances.

cells don't need food to survive but..

they need nutrients in food to carry out metabolic activities that support life

Diet

usual pattern of food choices

Experiment

way of testing a scientific question

Dietary supplements

- vitamin - A mineral - An herbal or other plant product -An amino acid -most americans take supplements

Recommended Dietary Allowances (RDAs) are

-are daily nutrient recommendations that meet the needs of 97-98% of healthy people in a life stage/sex group. -To establish an RDA for a nutrient, nutrition scientists add a "margin of safety" amount to the EAR that allows for individual variations in nutrient needs and helps maintain tissue stores

Dietary Guidlines

-are designed to promote adequate nutritional status and good health and reduce the risk of major nutrition-related, chronic health conditions such as obesity, high blood pressure, and cardiovascular disease -The guidelines are a set of general nutrition-related lifestyle recommendations that emphasize diet and are intended for healthy people over 2 years of age. -Dietary Guidelines are updated every 5 years

Our bodies are designed to obtain nutrients from food

-can develop health problems by taking high doses of dietary supplements that contain vitamins and/or minerals -Nutrients and phytochemicals may need to be consumed together in foods to provide desirable effects in the body

Federal Trade Commission (FTC)

-enforces consumer protection laws and investigates complaints about false or misleading health claims that are used in advertising

dairy foods include milk and products made from milk that retain some or most of their calcium content after processing

-food.beverages made from soybeans -a. Dairy foods are excellent sources of protein, calcium, phosphorus, and potassium, and vitamins A and D. b.Some dairy products (e.g., cream cheese, cream, butter) have high saturated fat content and little to no calcium and therefore, aren't classified as dairy foods

Becoming a more skeptical consumer

1. Don't believe everything you hear or read about nutrition, including nutrition-related products or services. 2. Ask questions about the sources of the information. 3. Ask questions about the source's motives for promoting the information. 4. Be wary of claims that the product was "scientifically tested" or "clinically tested at a major university," citations to what appear to be scientific journal articles, scientific sounding terms, and popular sources of nutrition information.

Lifestyle

a person's way of living, which includes diet, physical activity, habits, use of drugs such as tobacco and alcohol and other typical patterns of health-related behavior

malnutrition

a state of poor health that occurs when the body is improperly nourished

Daily Values were developed by FDA for labeling purposes and t help consumers evaluate the nutritional contend of food products

a. A food that supplies 5% DV or less of a nutrient is a low source of the nutrient. b. A food that provides 20% DV or more is a high source of the nutrient. c. You should try to obtain at least 100% of the DVs for fiber, vitamins, and minerals each day. Consume less than 100% DVs of saturated fat, added sugars, and sodium

Herbal supplements may be made from plants that have toxic parts.

a. Comfrey, pennyroyal, sassafras, kava, lobelia, and ma huang are among the plants known to be highly toxic or cancer causing. b. Medicinal herbs may contain substances that evoke allergic responses or interact with prescription or over-the-counter medication as well as other herbs. c. Consult a physician or pharmacist before using any dietary supplement or giving such products to your children. d. Treat dietary supplements as medications

Fruits include fresh, dried, frozen, sauced, and canned fruit as well as 100% fruit juice

a. Fruits are low in fat and good sources of phytochemicals and micronutrients, especially the mineral potassium and vitamin C and folate. b. Whole or cutup fruits are healthier options than juices because they contain more fiber.

Scientific Method Steps

a. Make observations b. Develop a question c. Test the question d. Collect information e. Analyze the findings f. Form conclusions g. Share the results h. Conduct more research

Grains include products made from wheat, rice, corn and oats

a. Pasta, noodles, crackers, and flour tortillas are members of this group. b. Carbohydrates and protein are the primary macronutrients in grains. c. Whole grains are good sources of micronutrients and fiber. -Enrichment of grains is the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to refined cereal grain products such as flour and rice.

Look for red flags of misinformation

a. Promises of quick and easy health remedies b. Claims that sound too good to be true c. Scare tactics d. Money-back guarantees e. Statements about the superiority of unconventional medicine practices f. Testimonials and anecdotes as evidence of effectiveness g. Information that promotes a product's benefits, while overlooking its risks h. Recommendations based on a single study i. Information concerning nutrients or the human body that's not supported by reliable scientific evidence j. Disclaimers, usually in small or difficult-to-read print (Red flags are often clues or signals of nutrition misinformation in media, advertising, and personal communications)

Vegetables include fresh, cooked, canned, frozen, and dried/dehydrated vegetables and 100% vegetable juice

a. They can be grouped into dark green, orange, and starchy categories. b. Vegetables are a good source of micronutrients, fiber, and phytochemicals and are naturally low in fat and energy.

the internet can have a lot of nutrition information and its important you

a. Uses multiple sites (especially, .gov agencies) b. Relies primarily on sites that are sponsored by groups or qualified health professionals c. Is skeptical of blogs d. Is wary of websites that promote or sell products for a profit (.com) e. Avoids sites that include disclaimers f. Doesn't trust sites that include attacks on the trustworthiness of the medical or scientific establishment g. Avoids sites that provide online diagnosis and treatments h. Avoids giving personal information at the site i. Displays the HONcode symbol

Treatment of a nutrient deficiency

add the missing essential nutrient to the diet

Dietary Supplement Health and Education Act of 1994

allows manufacturers to classify dietary supplements as a special category of foods

Unreliable sources of nutrition information

anecdotes, testimonials and advertisements

dietetics

application of nutrition and food information to achieve and maintain optimal health and to treat many health-related conditions

Phytochemicals

are made by planets ex: caffeine which is made by coffee plants

Food energy

as long as you are alive, you are constantly using energy

Why are there no "good" or "bad" foods

because all foods have some nutritional value, so no food deserves to be labeled as bad or junk food example: a. foods containing a lot of unhealthy fat and added sugars (and alcohol-containing beverages) may contribute small amounts of protein, vitamins, and minerals to diets.

U.S. Food and Drug Administration (FDA)

can regulate nutrition- and health-related claims on product labels, but the agency cannot prevent the spread of health and nutrition misinformation that's published in books or pamphlets or presented in the popular media

Six classes of nutrients

carbohydrates, fats, proteins, vitamins, minerals, water

List the organic nutrients

carbohydrates, lipids(fats), proteins, vitamins

Energy density

describe the energy value of a food in relation to the food's weight example: donuts, french fries

Health claim

describer the relationship between a food or food ingredient and the reduced risk of a nutrition related condition

structure/function claim

describes in general terms the role a nutrient plays in maintaining a structure, such as bone, or promoting a normal function, such as digestion

nutrient Content claim

describes levels of nutrients in packages foods

Dietary Reference Intakes (DRIs)

encompass a variety of energy and nutrient intake standards that can be used to help people reduce their risk of nutrient deficiencies and excesses, prevent disease, and achieve optimal health -Registered dietitian nutritionists use DRIs to plan menus and evaluate the nutritional adequacy of diets.

placebo

fake treatment -appears to be the same as actual treatment but has no effect

Foods and beverage that contain ____ supply energy to your body

fat, carbs, protein and alcohol

Nutrient dense

food that contains more key beneficial nutrients (protein, fiber, vitamin C and E, minerals, iron calcium and potassium) in relation to total calories, especially calories from unhealthy fats, added sugars and alcohol

Sugary foods

foods ("sweets") include candy, regular soft drinks, jelly, and other foods that contain high amounts of sugar added during processing. Such foods are sources of empty calories that supply few or no micronutrients.

Estimated Average Requirement (EAR)

is the amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group. -Scientists use EARs for setting nutrient recommendations

Estimated Energy Requirement (EER)

is the average daily energy intake that meets the needs of a healthy person who is maintaining his or her weight. -The EER takes into account the person's physical activity level, height, and weight, as well as sex and life stage. -The EER is an average figure.

cigarette smoking

is the leading cause of preventable death in US

Nutrients

life-sustaining chemicals in food to function properly and maintain good health

essentail nutrients

must be supplied by food

Theres no one size fits all for good nutrition

need to individualize your diet -certain stages of life may need special diets

Macronutrients

nutrients needed in gram amounts daily and provide energy -cards, proteins and fats

Single blind study

participant isn't ware of which group he or she is in but the researcher is aware of each participants group assignment

Risk factor

personal characteristic that increases a person's chances of developing a chronic disease ex: family history

Antioxidant

protects cells and their components from being damage or destroyed by chemically unstable factors called free radicals

double blind study

researches and subjects don't know which participant are assigned the the treatment and control group

Deficiency disease

results if an essential nutrient is missing from the diet -A deficiency disease is a state of health characterized by certain abnormal physiological changes that result in signs and symptoms of disease

what does eating do

satisfies you hunger, can be comforting and have social, ceremonial and religious significance

Sign and symptom of nutrient deficiency

sign: fever or skin rash symptom: headache and numbness

vitamins that are stored and vitamins that aren't

stored: vitamin D, iron and calcium not: vitamin C and B

protein functions

structural and functional support, storage, transport, cellular communications, movement, and defense against foreign substances, growth and maintenance

nonnutrients

substances that aren't nutrients, yet they have healthful benefits example: alcohol, supplies energy and have harmful as well as beneficial effects on your health

Many non-nutrient phytochemical have antioxidant activity in the body

such activity may reduce risks of heart disease and certain caners

empty calories

supplies a lot of calories from unhealthy types of fat, added sugars or alcohol

control group

the group that does not receive the experimental treatment.

treatment group

the participants in an experiment who receive the treatment

Nutrition

the scientific study of nutrients and how the body uses these chemicals

cell

the smallest structural and functional unit in a living organism

Dietary supplements are not intended to

treat, diagnose, cure or alleviate the effects of diseases a-If the FDA has not reviewed a claim, the label must include the FDA's disclaimer indicating the claim has been evaluated by the agency. -The FDA may question the safety of a dietary supplement or the truthfulness of claims that appear on product labels

Micronutrients

vitamins and minerals; the body needs very small amounts of them to function properly and they don't provide energy for cells

Most essential nutrient

water

placebo effect

when a subject reports a positive reaction to a treatment even though he or she received the placebo

When is a food bad for you

when it contains toxic substances or it's contaminated with bacteria, viruses, or microscopic animals that cause food-borne illness

enrichment

a. is the process of replacing some of the nutrients that were lost during a raw food's refinement.

Five 2015-2020 Dietary Guidelines for Americans

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

Protein rich foods include beef, pork, lamb, fish, shellfish, liver and poultry

-Beans, nuts, tofu, and seeds are included in this group. -Rich sources of many micronutrients, especially iron, zinc, and B vitamins. - Animal foods often contain a lot of unhealthy kinds of fat, and diets that contain of lot of such foods may increase the risk of heart and blood vessel disease.

Adequate Intakes (AIs)

-Scientists set Adequate Intakes (AIs) for these particular nutrients by recording eating patterns of a group of healthy people and estimating the group's average daily intake of the nutrient.

Nutrition Facts Panel

-The FDA requires food manufacturers to use a special labeling format, the Nutrition Facts panel, to display information about the energy and nutrient contents of most packaged foods -indicates the amount of a serving size and the number of servings in the entire container 0a. must provide information about the food's total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, total sugars, added sugars, fiber, protein, vitamin D, calcium, potassium, and iron contents.

Confusion and conflict

-When two events occur at the same time, it doesn't mean they are related or that one event is the cause of the other -Multiple risk factors, including your genetic susceptibility to develop a disease, usually influence the development of a chronic disease

dietary supplements

-is a product (excluding tobacco) that contains a vitamin, a mineral, an herb or other plant product, an amino acid, or a dietary substance that supplements the diet by increasing the total intake. -Results of scientific testing also indicate that many dietary supplements aren't helpful and may even be harmful.

Fortification

-is the addition of any nutrient to foods that may restore nutrients that were lost during processing or provide specific health benefits

Tolerable Upper Intake Level (Upper Level or UL

-is the highest amount of a nutrient that's unlikely to harm most people when the amount is consumed daily. -The risk of a toxicity disorder increases when a person regularly consumes amounts of a nutrient that exceed its UL

Nutrition experts

-no standard or legal definition of a nutritionist -Nutrition professors and registered dietitian nutritionists often can be found at a university or college -Just because they have a PhD doesn't always mean credible -The titles "registered dietitian" and "registered dietitian nutritionist" are legally protected

Testimonial

-person's endorsement of a product -person making the statement is usually a paid by the product's manufacturer -make sure you know your sources of information

population studies

-scientists may collect information about a specific population's food-related practices by asking questions (surveys) -Population studies involving people and their eating practices generally cannot establish cause and effect—whether a practice is responsible for an outcome

Fat functions

-source of energy -absorption of fat soluble vitamins -physical growth and development -insulation from extreme temperatures -cushion against excessive force -satiety control -flavor -carries essential nutrients

requirement

-the smallest amount of a nutrient that maintains a defined level of nutritional health -Your age, sex, general health status, physical activity level, and life cycle stage are among factors that influence your nutrient requirements.

A healthy diet does what

-variety, moderation and balance -balance caloric intake with physical activity -contain a variety of nutrient dense foods and limits food that contain a lot of empty calories

MyPlate

-was introduced by the USDA in 2011 to replace the "MyPyramid" interactive dietary and menu planning guide. -helpful for planning meals -can use MyPlate to evaluate nutritional quality of your daily diet by recording your food and beverage choices

Shoudl you take dietary supplements?

1) The human body is designed to obtain nutrients and phytochemicals from foods, not supplements. 2) Nutrients and phytochemicals may need to be consumed together to provide desirable effects in the body. 3) Some people take dietary supplements, particularly those containing nutrients, because the products are recommended by their physician or registered dietitian nutritionists. 4) Healthy adults should consider taking dietary supplements as an "insurance policy" and not as a substitute for eating a variety of nutritious foods.

foods and nutrients aren't cure-alls

1. Nutrients can cure nutrient deficiency diseases; they don't cure other ailments. 2. Diet is only one aspect of yourself that influences your health. 3. Other lifestyle factors as well as genetics and environment also play major roles in determining your health status. 4. Functional foods and beverages are often manufactured for specific health-related purposes. They may boost nutrient intakes or help manage specific health problems. a. Margarine substitutes, for example, contain phytochemicals that may lower the risk of heart disease. b. Many yogurt products contain specific bacteria that may relieve diarrhea. c. Some functional foods can help people improve their health, but more research is needed to determine their benefits as well as possible harmful effects on the body.

what causes malnutrition

1. Nutritionally inadequate (poor) diets cause malnutrition. 2. Low-income people may be at risk because they lack money to purchase nutritious foods. 3. People with severe eating disorders or those addicted to drugs and alcohol may be at risk. 4. Malnutrition is generally associated with undernutrition and starvation. 5. Overnutrition, long-term excess of energy or nutrient intake, is also a form of malnutrition. Overnutrition is often characterized by obesity.

Trust issues

1. People's lives have improved as a result of scientific advancements in medicine. (mistrust) 2. Many Americans mistrust the motives of scientists, registered dietitian nutritionists, and other medical professionals. 3. Promoters of nutrition misinformation use this mistrust to sell their products. 4. It is wise to seek information and opinions from medical professionals who have the best scientific training and experience to diagnose and treat health disorders.

A. Food is the best source of nutrients and phytochemicals

1. The most natural, reliable, and economical way to obtain nutrients and beneficial phytochemicals is to base your diet on a variety of "whole" and minimally processed foods. a. Processing plant foods often removes some of the most healthful parts. b. Replacing refined grain products with 100% whole grain products increases the likelihood of obtaining a wide variety of nutrients and phytochemicals.

Popular dietary supplements

1.Multivitamin/multimineral (MV/M) products are the most commonly used dietary supplements in the United States. 2. Popular dietary supplements that don't contain vitamins and/or minerals include fish oil or omega-3, glucosamine and/or chondroitin, probiotics, coenzyme Q10, and melatonin. 3. Every dietary supplement container must be properly labeled

major causes of death in the US

Heart disease, cancer, and diabetes are chronic diseases that can take many years to develop and have complex causes

Oils

Oils are often good sources of fat-soluble vitamins and may be sources of "healthy" fats that don't increase your risk of cardiovascular disease.

JUST KNOW: Nutrition scientists may conduct experimental (intervention) studies using humans to obtain information about health conditions (outcomes) that can result from specific dietary practices.

Researchers must be careful when applying the results of laboratory experiments involving animals to people.

First amendment and food

The First Amendment to the U.S. Constitution, which relates to freedom of speech and the press, enables people to promote nutrition and health misinformation. As a result, consumers are bombarded with nutrition misinformation, including false nutrition claims -don't believe everything you read