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