Basic Nutrition Exam 1 Study Guide
What is the World Health Organization's definition of health?
"a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."
CHAPTER 1
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CHAPTER 10
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CHAPTER 26
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What are the micronutrients? What is their function?
******************************************************************* Potassium, calcium, vitamin D, and fiber.
What is energy balance and what does it depends on?
******************************************************************Depends on nrg intake, nrg expenditure, and existing nrg stores.
What is a dietary or eating pattern? What is a diet?
1. Everything we have consumed. 2. Limiting what we consume.
Summarize the 13 ways you can judge nutrition research.
1. Go beyond the headlines. 2. Keep a healthy skepticism. 3. Check the source. 4.Recognize preliminary findings and unpublished data for what they are - preliminary. 5. Remember, once isn't enough! 6. Know what the words mean. 7. Look for the human dimensions. 8. Read carefully before applying research conclusions to you - even if they are studies with human objects. 9. Keep your eyes out (and ears open) for follow-up reports. 10. Check the disclosure statement for funding resources. 11. Consider who is reporting the results. 12. Ask a qualified expert. 13. Put scientific reports into your own life's reality.
What are five ways you can judge the nutrition information you read?
1. Go beyond the headlines. 2. Keep a healthy skepticism. 3. Check the source. 4.Recognize preliminary findings and unpublished data for what they are - preliminary. 5. Remember, once isn't enough! 6. Know what the words mean. 7. Look for the human dimensions. 8. Read carefully before applying research conclusions to you - even if they are studies with human objects. 9. Keep your eyes out (and ears open) for follow-up reports. 10. Check the disclosure statement for funding resources. 11. Consider who is reporting the results. 12. Ask a qualified expert. 13. Put scientific reports into your own life's reality.
What are the ten red flags of junk science?
1. Recommendations that promise a quick fix. 2. Dire warnings of danger from a single product. 3. Claims that sound too good to be true. 4. Simple conclusions drawn from a complex study. 5. Recommendations based on a single study. 6. Dramatic statements that are refuted by reputable scientific organizations. 7. Lists of "good" and "bad" foods. 8. Recommendations made to help sell a product or by the manufacturer itself. 9. Recommendations based on studies without peer review. 10. Recommendations from studies that ignore differences among individuals or groups.
Why is it important to reduce food waste?
1. Strategy for reducing hunger. 2. Wasted food impacts the environment by wasting natural and other resources: water, fertilizer and pesticide, and fuel used to transport food. 3. Rotting food produces methane. 4. Food that ends up in landfills wastes your own grocery and eating-out dollars.
How can you limit your exposure to pesticides?
1. Wash raw fruits and vegetables under running water. 2. Remove and discard the outer leaves of cabbage, lettuce, and other leafy vegetables. 3. Clean organic produce too. 4. Eat a variety of foods. 5. Minimize your use of pesticides if you are a gardener.
How much moderate-intensity physical activity per week should we engage in?
150 minutes Two strength training sessions every two weeks.
What is the temperature "Danger Zone"?
40-140 F
What are the AMDR for total fat, saturated fat, protein, and carbohydrate?
45-65% calories from Carbohydrates 20-35% calories from Fats 10-35% calories from Proteins
What is a whole-grain? Do Americans get enough whole grains? Why are whole grains a healthier choice than refined grains? What are the health benefits?
A whole-grain is the intact or entire edible part of any grain. Americans do NOT get enough whole grains. Whole grains offer MANY more nutrients and phytonutrients. Key source of carbohydrates, Vitamin B, folic acid, and etc.
What factors influence your health?
Age, genetics, sex, what and how much we eat, etc.
What is the Mediterranean route and what are some of its health benefits?
Based on traditional cuisines of the regions bordering the Mediterranean nutrients. Heart healthy, lower risk of; cancers, type 2 diabetes, and Parkinson's disease.
What are some key nutrients you can get by eating dairy? How can dairy bring benefits to your health?
Best sources of calcium, vitamin D, and riboflavin.
What are the macronutrients? What is their function?
Carbohydrates Proteins Fats
How many calories does each nutrient provides? How can you calculate grams of a macronutrient if you know how many calories or grams of other nutrients in a food?
Carbohydrates - 4 kcals Proteins - 4 kcals Fats - 9 kcals
What are nutrients? Please describe the 6 types of nutrients. Why are they important?
Carbohydrates - body's main source of energy, or calories, carbs are both starches and sugars, fiber <--(not a nutrient). Fats - supply energy, support many metabolic functions, such as nutrient transport and growth, part of many body cells. Proteins - sequenced combination of amino acids, which build repair, and maintain body tissues, your body makes nonessential amino acids; others from food, are considered "essential" because your body cannot make them. Vitamins - work like spark plugs, triggering chemical reactions in body cells, each vitamin regulates different body processes , one vitamin cannot replace another. Minerals - somewhat like the actions of vitamins, minerals also work body processes, each mineral also has a unique metabolic role; some such as calcium, are also part of your body's structure. Water - makes up 45-75% of body weight, it's also a nutrient, it regulates body processes, helps regulate your body temperature, carries nutrients and other body chemicals to your cells, and carries waste away.
What are the energy-yielding nutrients?
Carbohydrates, fats, and proteins.
What are the four basic food safety rules to prevent foodborne illness?
Clean Separate Cook Chill
What is a control group and an experimental? What is a placebo? What is the placebo effect?
Control Group - does not receive the test variable. Experimental Group - receives the test variable and is compared to the Control Group. Placebo - a "fake" treatment perhaps a sugar pill, which appears to be the same as the treatment under study. It's used to remove bias when study subjects don't know which treatment they have. Placebo Effect - positive results among subjects who think they're getting the real treatment.
Who can be a registered dietitian?
Degrees in human nutrition, dietetics, public health, come from well-respected, accredited colleges, universities, or medical schools. An "accredited" institution is generally certified by an agency recognized by the US Department of Education. Degrees such as MS, MEd, ScD, MD, or PhD. Lifelong education. ETC.
How should you use supplements? What are things you should not do if you take supplements?
Do some homework to determine what, if anything, may offer benefits to improve or enhance your health. Replacements for healthy eating.
What are examples of physical activity?
Doing yard work, using the stairs, and walking the dog or with a friend.
Exemplify ways you can limit intake of added sugars, saturated fats, and sodium
Don't exceed 10% of your total daily calorie intake.
What is a common reason for the growing of health fraud?
Due to an unprecedented interest in and responsibility taken for one's own personal healthcare and staying healthy. That interest has created a huge demand for health-focused products and services: both legitimate and not.
Why is variety an important trait in a healthy diet?
Eating an appropriate mix of foods from the food groups and subgroups - within an appropriate calorie level - is important to promote health. No one food or food group supplies all the nutrients, fiber, and other components needed for NRG, health, and growth.
What are benefits of being healthy? What is healthy?
Energy to do what's important to you and to be more productive. Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of everyday life and to deal with stress. Reduced risk for many health problems, including serious, often life-changing diseases such as heart disease, cancer, type 2 diabetes, and osteoporosis. The opportunity to look and feel your personal best. The physical strength and endurance to protect yourself in case of an emergency. A better chance for a higher quality of life, and perhaps a longer one! Physical Health + Emotional and Mental Well-Being = Healthy
What are some potential consequences of Nutrition Quackery?
Exploits consumers, and it carries significant health and economic risks. Many claims are simply useless; others, potentially harmful: 1. False hopes. 2. Substitute for reliable healthcare. 3. Interference with sound eating and lifestyle habits. 4. Unneeded expense. 5. Potentially harmful health risks.
Which entity regulated supplements? Are supplements regulated the same as drugs? What are the regulations for supplements?
FDA Supplements are regulated differently. The FDA's Dietary Supplement Health and Education Act requires that supplements are: 1. Safe, unadulterated, and properly labeled. 2. Produced with good manufacturing practices. 3. Promoted with truthful label information.
What is a GMO? What is its effect on human health?
GMO - Genetically Modified Organism.
What are the proper internal temperature for cooked foods? E.g. meats, eggs, poultry, casseroles, fish, ground beef, chicken, etc.
Ground Meat - 160 F Chicken - 165 F Casseroles - 165 F Fish - 145 F
What is the different between hand sanitizer and hand washing? Is one more effective than the other? Why or why not?
Hand Washing removes any dirt and germs. Sanitizers cannot kill everything,
How can crop rotation help the soil?
Helps limit pest buildup in the field because insects lose their natural food source.
What is the definition of nutrition?
How food nourishes your body.
How can you tell if you are engaged in moderate-intensity physical activity?
If you can talk comfortably, but not sing, while you are moving.
What are some key nutrients you can get by eating protein? How can protein foods bring benefits to your health?
Iron, zinc, magnesium, selenium, B vitamins, and vitamin E.
What is listeriosis? How can it affect pregnant women? In what foods can we find this pathogen?
It is a serious infection caused by the germ Listeria monocytogenes. People usually become ill with listeriosis after eating contaminated food. It can cause a miscarriage. It can be found in soil and water.
What are the limitations of applying animal research to humans?
Just cause it is effective on animals doesn't mean it is effective on humans.
What are recommendations to shift food choices? Thinks about specific food groups, e.g. oils, grains, etc.
LIMIT: saturated fats and trans fats, added sugars and sodium. Consume less than 10% of calories per day from saturated fats. Consume less than 2,300 milligrams per day of sodium.
What are the characteristics of sustainable agriculture?
Managing waste Conserving, protecting, and regenerating natural resources, such as soil, water, and fossil fuels as well as landscapes. Protecting the environment from practices that may harm public health. Preserving the diversity of plants, animals, and soil nutrients. Using ecologically sound practices when it comes to farming and food production and distribution. Maintaining and working to improve the economic health and vitality of communities.
What is a meta-analysis? A systematic review? What is the difference between the two?
Meta-Analysis - a statistical analysis that combines the results of multiple scientific studies. Meta-analysis can be performed when there are multiple scientific studies addressing the same question, with each individual study reporting measurements that are expected to have some degree of error. Systematic Review - a type of literature review that uses systematic methods to collect secondary data, critically appraise research studies, and synthesize findings qualitatively or quantitatively. A systematic review answers a defined research question by collecting and summarizing all empirical evidence that fits pre-specified eligibility criteria. A meta-analysis is the use of statistical methods to summarize the results of these studies.
Please describe MyPlate and how can it help build a healthy meal.
MyPlate is your reminder to eat foods from the five food groups and to learn how to choose a variety of foods and drinks for a single day.
Are herbal supplements safe for kids?
NO.
When do you need expert and science-based eating advice? Please give examples.
Nearly every day! Need to manage a health condition. Want advice and support to help you lose or gain weight. Improve your performance in sports. Are pregnant. Need guidance and confidence for breast-feeding. Are a parent or caregiver and want to make sure you're feeding your kids properly and teaching them to become healthy eaters.
What are dietary supplements?
Neither food nor drugs. They're products taken orally that contain a dietary ingredient meant to supplement, not substitute for, healthy foods.
Is there any difference between 'conventionally-grown' and 'organic foods' in terms of nutrient content and healthiness? Why or why not?
No big differences between the two. organic tends to cost more and be more perishable.
Can you get toxic levels of a nutrient from food?
No, the vitamin and mineral content of food is much more balanced than in dietary supplements.
Is taking supplements the best way to prevent chronic diseases? Why?
No, there is no sufficient evidence that supports taking, or not taking, a multivitamin/ mineral supplement as the best way to prevent chronic disease for healthy people
Are supplements the answer to a bad diet?
No.
Is more of a supplement always better? What is the UL?
No. The UL is the Tolerable Upper Intake Level. It's maximum amount is considered to be safe for most healthy people.
What is a nutrient-dense food? An energy-dense food? An empty-calorie food?
Nutrient-Dense - Banana Energy-Dense - Hamburger Empty-Calorie - Soda, candy
What does nutrient-dense means? Energy-dense? Empty-calorie?
Nutrient-Dense - high in nutrients and low in calories Energy-Dense - large amounts of calories Empty-Calorie - no nutrients and high in calories
What are some key nutrients you can get by eating vegetables? How can vegetables improve your health?
Potassium, magnesium, iron, beta carotene, vitamins C and K, folate, other vitamins, dietary fiber, and phytonutrients. Vitamin C found in vegetables not only helps to heal wounds and keep teeth and gums healthy, but also aids iron absorption. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin E works as an antioxidant. ETC>
Who is most at risk of getting a foodborne illness?
Pregnant Women, people of old age, children, sick people.
What is organic farming? How is it regulated? What 'counts' as an organic food production operation?
Producing food with little or no nonorganic fertilizers or pesticides and with no antibiotics or hormones. It is regulated by the USDA.
What is RDAs and AMDRs?
RDA - (Recommended Dietary Allowances) Recommended nutrient levels that meet the needs of almost all healthy individuals in specific age and gender groups. AMDR - (Acceptable Macronutrient Distribution Ranges) Recommended ranges of intake for the 3 macronutrients as nrg sources.
Judging by the three-letter suffix on a website. How can you tell which websites are more reliable?
RELIABLE: .edu, .gov UNRELIABLE: .com, .net
What are the characteristics of a healthy eating pattern?
Regular physical activity, consuming foods that contain unsaturated fatty acids regularly, include vegetables, fruits, and grains as a mainstay of one's diet.
What are some key nutrients you can get by eating fruits? How can fruits improve your health?
Supplies, carotenoids, including those that form vitamin A, vitamin C, folate, potassium, fiber, and many other phytonutrients.
What is the definition of sustainable agriculture? How does it differ from 'organic' or 'conventional'?
Sustainable Agriculture - refers to a food system that can maintain itself in healthy and responsible ways. Organic - producing food with little or no nonorganic fertilizers or pesticides and with no antibiotics or hormones. Conventional - tries to attain the highest yield as possible.
What products can be classified as a dietary supplement?
Tablets, capsules, softgels, gelcaps, liquids, powders, and energy bars.
How is food produced in the US? Who still primarily runs the majority of farming operations in the US?
Takes place in a food manufacturing plant: washing, cleaning, concentrating, cutting, chopping, emulsifying, enriching, fermenting, ETC. Mostly family-runned farms.
What are some common food safety mistakes people make?
Thawing on countertop. Washing meat or poultry. Not washing hands. Not replacing sponges and dishcloths. Undercooking high-risk foods. Marinating at room temperature. Stirring and tasting the same spoon. Using the same knife to trim raw meat and chop vegetables.
What are the labeling requirements for foods identified as 'organic'?
The USDA organic seal may appear on foods that contain least 70% organic ingredients.
How can the hierarchy of scientific evidence help you judge scientific evidence?
The hierarchy of ranges from the strongest evidence, based on meta-analyses, systematic reviews, and randomized controlled trials, to weaker evidence based on case reports.
What makes beans and peas uniquely healthy?
They belong in two food groups. Plus, they're a nutrient powerhouse.
In a supplement label, what is the manufacture expected to ensure?
To guarantee the identity, purity, strength, and composition of their dietary supplements. To PREVENT contamination, wrong ingredients, too much or too little of dietary ingredients, and improper packaging and labeling.
What is the goal of the Dietary Guidelines for Americans?
To make recommendations about the components of a healthy, nutritionally adequate diet to help promote health and prevent chronic disease for current and future generations.
How is nutrition a scientific field of study?
Today's understanding of nutrition is based on years of scientific study. It was recorded by Ancient Greeks.
How is biotechnology used in food production?
Used to enhance the quality, safety, abundance, and wholesomeness of the food supply, but also to protect the environment, manage waste, provide alternative fuels, and develop products for medical treatment, amount other applications.
What are the key recommendations of the Dietary Guidelines for Americans?
Variety of vegetables from all subgroups. Fruits, especially whole fruits. Grains, at least half whole grains. Fat-free and low-dairy. Variety of proteins. Oils.
What are some characteristics of the best eating plan for good health?
Vary your choices. Make choices from all food groups nutrient-dense. Think in proportions. Balance calories (NRG). Right-size your proportions. Enjoy your food, but eat less.
What is the problem with the ingredients stated in the supplement labels?
While many supplements are labeled accurately and completely, some aren't; what's stated on the label may not be what's in the container. The potency or purity may be misrepresented or inconsistent.
In which situations is a supplement recommended?
Woman with heavy menstrual bleeding would need iron supplements. Pregnant or breastfeeding mothers may need extra nutrients if they don't consume enough calcium-rich foods.
When can herbal supplements be harmful?
YEAH, affects range from mild to deadly and they should be taken with extreme caution.
