Nutrition & Diet Chapter 1 & 2

What is promoted in the new USDA MyPlate guidelines?

"Fill 1/2 your plate with fruits & vegetables."

What is a Stroke?

(Cerebrovasclar disease) A decrease or loss in blood flow to the brain that results from a blood clot or other change in arteries in the brain. This in turn causes the death of brain tissue.

One lb of weight loss requires a deficit of -_______ kcals

-3500

1 gram = _______ kg, __ meter = 0.001 km

0.001 kg, 1

inch to centimeters

1 inch = 2.54 cm ? cm = 75 inches ? cm = 75 inches (2.54 cm/1 inch) = 190.5 cm

A healthy rate of weight loss is ___ to ____ lbs per ______

1, 2, week

Smoking is the #______ cause of ___________ deaths in the US

1, preventable

1 gram = __________ µg, 1 ____ = 1000 µg

1,000,000, mg

A percentage is part of _______

100

1 kilocalorie = ________ calories

1000

1 gram = ______ milligrams, 1 _____ = 1000 millimeters

1000 mg, meter

What is 25% of 1200?

1200 X 0.25 = 300

North Americans eat up to _____ times as much protein as the body needs to maintain health

2

Obesity is the #____ cause of ________ deaths in the US

2, preventable

Conversion of standard to metric: pound to kilogram

2.2 lbs = 1 kilogram ? kg = 150 lbs ? kg = 150 lbs (1kg/2.2 lbs) = 68.2 kg

2500 calories on a food label is actually _______ kilocalories

2500

As many as ____% of college students are at risk of developing an eating disorder

30

In 2010, _____% of children and teens were overweight

33

Carbohydrates have how many kcal per gram?

4

Proteins provide ______ kcal/gram of energy

4

_-_-_ estimates for the calorie content of carbohydrate, fat and protein help determine the ________ _________ of a food

4-9-4, calorie content

Typical weight gain of ___ to ___ lbs the first year away from home

6,9

The human body is approximately _____% water

60

Vitamin ____ can be toxic in excess

A

symptom

A change in health status noted by the person with the problem, such as stomach pain

Adipose tissue

A group of fat storing cells

Solvent

A liquid substance in which other substances dissolve.

macronutrient

A nutrient needed in gram quantities (large amounts) in a diet. Include carbs, lipids, proteins and water

micronutrient

A nutrient needed in milligram or microgram quantities (small amounts) in a diet. Includes vitamins and minerals

Hypothalamus

A region at the base of the brain that contains cells that play a role in the regulation of hunger, respiration, body temperature, and other body functions.

Glucose

A six-carbon sugar that exists in a ring form; found as such in blood, and in table sugar bound to fructose; also known as dextrose, it is one of the simple sugars. It is a major source of calories/energy for cells in the body. Normally referred to as blood sugar.

Gene

A specific segment on a chromosome. Genes provide the blueprints for the production of all body proteins.

overnutrition

A state in which nutritional intake greatly exceeds the body's needs

The release of energy from the chemical bonds in carbohydrates, fat and protein is converted into other forms of energy known as _______, for body functions.

ATP

AI is

Adequate Intake

________ is not considered an essential nutrient. It has _____ required function.

Alcohol, no

double blind study

An experimental design in which neither the participants nor the researchers are aware of each participant's assignment (test or placebo) or the outcome of the study until it is completed. An independent third party holds the code and the data until the study has been completed.

theory

An explanation for a phenomenon that has numerous lines of evidence to support in.

Inorganic

Any substance lacking carbon atoms bonded to hydrogen atoms in the chemical structure Includes minerals and water

Organic

Any substance that contains carbon atoms bonded to hydrogen atoms in the chemical structure. Includes carbs, lipids, proteins & vitamins

Unsaturated fatty acids

Are in Plant oils (corn & olive oils) Tend to be liquid at room temperature and contain one or more carbon-carbon double bond

Saturated fatty acids

Are in animal fats (butter & lard) Tend to be solid at room temperature, they do not contain carbon-carbon double bonds. They tend to increase blood cholesterol levels and increase risk for cardiovascular disease.

In undernutrition many ___ vitamins are exhausted rapidly and require a _______ intake

B, regular

Actionable health messages:

Balancing calories: enjoy your food, but eat less & avoid oversized portions. Foods to increase: Make 1/2 your plate fruits & veggies, make at least 1/2 your grains whole, switch to skim or 1% milk. Foods to reduce: compare sodium in foods and choose the one w/lower #s, drink water instead of sugary drinks

_______ is the heat energy it takes to raise the temperature of 1 gram of water one degree Celsius.

Calories

6 classes of nutrients

Carbs, lipids, proteins, vitamins, minerals & water

Ion

Charged Particles Have uneven numbers of protons and electrons

Metabolism

Chemical processes in the body by which energy is provided in useful forms and vital activities are sustained.

Consequences of obesity are

Chronic illness, health care expenses & loss of productivity in the workplace

Too much alcohol can cause?

Cirrhosis of the liver, accidental deaths/suicide

_________ carbohydrates are also called polysaccharides

Complex

_______ are data gathered from experiments that may either support or refute the hypothesis

Conclusions

Nutrient claims made on packages must follow legal definitions:

Definitions containing the word free-contain small amounts but usually are not free fortified or enriched-vitamins or minerals have been added to a food product in amounts greater than 10% of that normally present in the product. Enriched refers to replacing nutrients lost in food processing Fortified refers to adding nutrients not originally present in the specific food good source-contains 10% to 19% of the DV of a certain nutrient high-contains 20% or more of DV of a certain nutrient reduced or less-contains at least 25%less per serving than the reference food natural-free of any synthetic substance healthy-food can be labeled healthy if it meets the following: low fat and low saturated fat content, less than 360-480 mg of sodium, less than 60 mg cholesterol, provides at least 10% of the DV for Vitamin A, vitamin C, protein, calcium, iron or dietary fiber lean vs. extra lean-meat & poultry are regulated by the USDA, lean is less than 10 g of fat, 4.5 g of saturated fat & 95 mg of cholesterol per serving. Extra lean is less than 5 g of fat, 2 g of saturated fat and 95 mg of cholesterol per serving

Clinical symptoms of some nutritional deficiencies are not very specefic:

Diarrhea, facial sores and the inability to walk normally may have different causes other than poor nutrition.

DRI is

Dietary Reference Intakes

Guidelines and tools such as ______guidelines, My______, & the _______ activity guideline are available for planning healthy ________

Dietary, Plate, Physical, lifestyles

_______ eating is a mild & short term change in eating patterns that typically occurs in response to life stress, a desire to change appearance or a bad habit

Disordered

Different types of experiments:

Double-blind studies, human experiments, laboratory animal experiments, & case-control experiments

Whole grain bread, cereals, rice & pasta contribute vitamin ___ & _____

E, fiber

__________ is the study of how disease rates vary among different ________ groups

Epidemiology, population

A _________ ___________ is a substance that, when left out of a diet, leads to signs of poor health

Essential nutrient

Estimated Energy Requirement (EER)

Estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage.

EER is

Estimated energy requirement

dietary assessment

Estimation of typical food choices relying mostly on the recounting of one's usual intake or a record of one's previous days' intake.

clinical assessment

Examination of general appearance of skin, eyes, and tongue; evidence of rapid hair loss; sense of touch; and ability to cough and walk.

Food labels are monitore in the US by the _____

FDA (Food & Drug Administration

undernutrition

Failing health that results from a long standing dietary intake that is not enough to meet nutritional needs

malnutrition

Failing health that results from long-standing dietary practices that do not coincide with nutritional needs.

_______ health and history are background factors of your nutritional state

Family

kilocalorie

Heat energy needed to raise the temperature of 1000 grams of water 1 degree Celsius; also written in calories.

Organic compounds contain carbon atoms bonded to _________ atoms in the chemical structure

Hydrogen

Athletes must take care not to severly restrict calories because:

It could impact performance and health, muscles need adequate carbs for fuel, proteins for growth and repair, and the body needs fat as stored energy for use during exercise.

Essential Fatty Acids

Key fats that are essential nutrients that must come from our diet, that are body cant produce. They help regulate blood pressure and play a role in the synthesis and repair of vital cell parts. Sources include canola or soybean oil or fatty fish (salmon/tuna) at least twice a week

Triglycerides, unsaturated fatty acids, saturated fatty acids & essential fatty acids are all ____

Lipids

Fatty Acid

Major part of most lipids. Primarily composed of a chain of carbons flanked by hydrogen.

Upper level

Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage.

biochemical assessment

Measurement of biochemical functions (E.g. concentrations of nutrient by products or enzyme activities in the blood or urine) related to a nutrient's function

anthropometric assessment

Measurement of body weight and the lengths, circumferences, and thicknesses of parts of the body

simple sugar

Monosaccharide or disaccharide in the diet.

____________ ___ is produced by the hypothalamus

Neuropeptide Y

__________ _________ is determined by comparing a food's ________, vitamin, or ________ content with the amount of calories that it provides.

Nutrient density, protein, mineral

Adequate Intake (AI)

Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA. Als are based on estimates of intakes that appear to maintain a defined nutritional state in a specific life stage.

Recommended Dietary Allowance (RDA)

Nutrient intake amount sufficient to meet the needs of 97% to 98% of the individuals in a specific life stage.

Th 2nd leading cause of preventable death in the US?

Obesity

Steps of scientific method:

Observation, Hypothesis, experiments, evaluation of data, conclusion drawn, theory, once complete scientists summarize the findings and seek to publish the results in scientific journals.

Control group

Participants in an experiment who are not given the treatment being tested.

The Mediterranean Diet Pyramid:

Patterns dietary data from parts of Mediterranean (lowest recorded rates of chronic disease & the highest adult life expectancy), research supports the health benefits Diet includes: food form plant sources, variety of minimally processed & seasonally fresh foods, olive oil as the principal fat, tatal fat less than 25% to 35% of energy; saturated fat no more than 7% to 8% of energy, weekly consumption of low to moderate amounts of fish & poultry (fish & seafood are consumed at least twice weekly), lean or low fat sources of protein should be consumed in moderation, red meats and sweet desserts are consumed less often, fresh fruit as the typical daily dessert, regular physical activity is performed at a level that promotes a healthy weight, fitness and well being, moderate consumption of wine (preferably with meals), water is the bevarage of choice

Optional listings on Nutrition Facts Panel:

Polyunsaturated & monounsaturated fats, potassium; listing these components becomes required if a claim is made about the health benefits of the specific nutrient or if the food is fortified with that nutrient.

Scientific Method

Problem solving, testing procedure designed to detect & eliminate error, sound scientific discoveries will always be subject to challenge and change

Cholecystokinin

Promotes the release of pancreatic enzymes from the pancreas. Promotes the release of bile from gallbladder. Hunger regulation

RDA is

Recommended Dietary Allowance

Physical activity guideline for americans issued in 2008 by US Dept of H & H Services to compliment Dietary guidlines:

Regular physical activity produces long tterm health benefits, includes standards for ages 6 & older, adults should have at least 150 hrs per week of moderate-intensity physical activity & children/adolescents should strive for 60 minutes a day, include aerobic & muscle-strengthening activities for optimum benefits, physical activity should be enjoyable and safe

Hormones affect ________

Satiety

___________ is a neurotransmitter, produced from tryptophan (an amino acid), that decreases the desire to eat carbs and induces sleep

Serotonin

The # 1 cause of preventable death in the US?

Smoking

subclinical

Stage of a disease or disorder not severe enough to produce symptoms that can be detected or diagnosed

Satiety

State in which there is no longer a desire to eat; a feeling of satisfaction.

There are 9 kinds of vitamins in the water-soluble group

The B vitamins and the C vitamins

Amino Acid

The building block for proteins containing a central carbon atom with nitrogen and other atoms attached.

triglycerides

The major form of lipid in the body and in food. It is composed of three fatty acids bonded to glycerol. Energy source; store energy

Appetite

The primarily psychological (external) influences that encourage us to find and eat food, often in the absence of obvious hunger.

Hunger

The primarily psychological (internal) drive to find and eat food. Mostly regulated by internal cues to eating.

Nutrition

The science that links food to health and diseases Includes processes by human organisms: ingests, digests, absorbs, transports and excretes food substances Chemical substances that are found in food

Cell

The structural basis of plant and animal organization. Cells contain genetic material and systems for synthesizing energy-yielding compounds. Cells have the ability to take up compounds from and excrete compounds into their surroundings.

epidemiology

The study of how disease rates vary among different population groups.

What nutrient supplement may be toxic in excess?

Vitamin A

The fat-soluble group has 4 types of vitamins and they are __, ____, ___, & ___

Vitamins A, D, E, and K

Lipids dissolve in organic solvents (ether & benzene) but NOT in ____________

Water

Vitamins that are water soluble dissolve in ______

Water

_______ is a major component of most foods

Water

Measuring your nutritional state:

a nutritional assessment can be perfrmed to determine your nutritional state, usually performed by a physician, w/help of a registered dietition.

simple, _____ health ______ to capture attention & achieve successful _______ change

actionable, messages, behavior

Leptin is produced by _______ tissue

adipose

If you choose to drink ________, do so in ________

alcohol, moderation

Increases in ________ consumption & decreases in _________ _________are key reasons for weight gain your 1st year in college

alcohol, physical activity

Proteins are composed of building blocks called _________ _________

amino acids

Laboratory animal experiments depend on the availabilty of an ________ _________

animal model

Examples of eating disorders are:

anorexia nervosa, bulimia nervosa or binge-eating disorder

Food flavor, texture & __________ are one of the factors that influence food choices/intake

appearance

North Americans probably respond more to external, ___________-related forcesthan to _________-related ones in choosing when and what to eat.

appetite, hunger

Vegetarian diets require __________ planning at all ______ stages

appropriate, life

Goals of Healthy People 2020 are to

attain high-quality healthy lives free of preventable disease, disability, injury & premature death. Achieve health equity, eliminate disparities & improve health for all groups. Create social and physical environments that promote good health for all. Promote quality of life, healthy development & healthy behaviors across all life stages

Vegetarians should choose foods that are _____, _______ or stir fried rather than deep fried. Select _____ grains rather than refined carbs. Consume food fortified with ______ & ______

baked, steamed, whole, vitamins, minerals

2010 Dietary guidelines key recommendations are:

balance calories w/physical activitiy to manage weight. consume more fruits, veggies, whole grains, fat free & low fat dairy products & seafood. Consume fewer foods with sodium, saturated fats, trans fat, cholesterol, added sugars & refined grains.

To meet nutritional needs you should try to practice _______, ________ & _______ in food selection.

balance, moderation, variety

Compounds found in _________ & ________ prevent the growth of certain cancer cells

blueberries & strawberries

Eating disorders can lead to serious adverse effects such as:

bone thinning, gastrointestinal problems, loss of menstrual periods, kidney problems, heart abnormalities & death

Major contributors of empty calories are:

cakes, cookies, ice cream, soft drinks, energy drinks, cheese, pizza, & processed meats

Energy (kcal) density affects ________ intake

calorie

In nutrient dense contribution to nutrient needs > contribution to _________ needs.

calorie

There are 4 calorie/energy sources:

carbohydrates (4 kcal per gram), fats (9 kcal per gram), and proteins (4 kcal per gram), alcohol (7 kcal per gram)

Minerals, for the most part, lack ________ atoms

carbon

Carbohydrates are composed of

carbon, hydrogen & oxygen

Proteins contain the elements

carbon, hydrogen, oxygen and nitrogen

______-________ experiments is when individuals w/the condition in question are compared with individuals who do not have the condition

case-control

The ______ is the basic structure of plant and animal organization.

cell

cg is a __________, cl is a ________, & cm is a ______________

centigram, centiliter, centimeter

Another name for a stroke is __________ _______

cerebrovascular accident (disease)

1 gram = 100 ____, 1 liter = ____cl, & 1 ______ = 100 cm

cg, 100, meter

Hormones are _________ __________ secreted into the bloodstream

chemical messengers

Hormones are

chemical messengers secreted into the bloodstream

______ & ______ are examples of negative ions

chloride, fluoride

When eating variety you should:

choose a # of different foods within a food group rather than eating the same old thing. Variety of food is best because no one food meets all of your nutrient needs. Include foods containing phytochemicals. Research suggests a wide variety of foods in a diet can lead to overeating

Dietary supplement health & education act of 1994:

classified vitamins, minerals, amino acids, and herbal remedies as foods. Currently, dietary supplements or herbal products can be marketed in the US w/out FDA approval if the history of its use is expected to be safe & the product is labeled as dietary supplement. Labels on dietary supplements may claim a benefit, how it affects human body, & claim well being results. Labels must claim the standard FDA disclaimer. In 2007 Supplemental manufacturers must test the purity, strength and composition of products. A better approach consult a physician or registered dietitian.

Once evaluation of data has been done, _______ are drawn.

conclusions

Serving sizes on Nutritional facts panel must be ______ w/______ foods

consistent, similar

Recommendations for health promotion & disease prevention in diet:

consume enough essential nutrients, consume dietary fiber (fruits & veggies), moderate calorie/energy, cholesterol, solid fat, added sugars and alcohol intake

A healthful diet is:

consuming a variety of nutrient-dense foods within and across the food groups (fruits, vegetables & whole grains, low fat or fat free milk or milk products, lean meats and other protein sources). Limit intake of solid fats, cholesterol added sugars, sodium and alcohol. Limiting the intake of calories to meet needs for calories.

fat free

contains small amounts of fat, but are usually not free of fat. Contains less than 0.5 grams per serving

sugar free

contains small amounts of sugar, but are usually not free of sugar. Contains less than 0.5 grams per serving

Eating in moderation requires paying attention to ____________ portion size

controlling

Nutrient ________ focuses on Nutrient ______

density, content

RDAs are intended mainly for _____ planning. A diet should aim to meet the _____ or ____& not to exceed the ____over long term.

diet, RDA, AI, UL

In nutritional assessment there may be delays of clinical evidence such as:

diets high in saturated fats may lead to increased cholesterol levels and future heart disease & calcium deficiency in adolescent and young females may lead to osteoporosis later in life.

Nutrition is the science that links food to health and _________

diseases

Phytochemicals help in reducing the risks of certain _________

diseases

The ________ (preferably in _________) we develop lifestyle habits of good nutrition, regular physical activity & the avoidance of addictions to salt, fat, sweets, high calorie foods & sedentary lifestyles, the ________

earlier, childhood, better

Basis of a healthful diet is

eat a variety and balance of foods from all food groups, moderate consumption of foods, and monitor total calorie intake and stay physically fit

5 simple tips to avert the "Freshman 15":

eat breakfast containing a protein source, a source of whole grain and a fruit. Plan ahead to eat a balanced meal or snack every 3-4 hours. Limit liquid calories, drink water instead of cokes, fruit juices, alcohol or coffee. Stock the fridge, utilize low calorie nutritious snacks or fruit. Exercise regularly, find a friend to work out with you

Potato chips and cookies are examples of ______ __________ foods

empty calorie

Examples of hormones that increase hunger

endorphines, ghrelin, neuropeptide

Minerals provide no _________/calories directly

energy

Water does not provide __________

energy

Nuts, cookies, fried foods & fat free snacks are examples of ________ ________foods

energy dense

A _________ is a compound that is involved in metabolic activity.

enzyme

The human body cannot produce _________ fatty acids

essential

Include plant oils on daily basis & eat fish at least twice a week for ______ _____ _____

essential fatty acids

Comparing the nutrient density of different foods is an easy way to ________ their relative ____________ quality

estimate, nutritional

Assessing nutritional status using ABCDEs Dietary assessment is the _______ of typical food intakes

examination

Overnutrition is when nutrient intake _______ the _______ of the body.

exceeds, needs

The most rigorous type of controlled _______ follows a randomized, ________- blind, _______ controlled study design.

experiment, double, placebo

_________ test the validity of hypotheses.

experiments

A hypothesis suggests possible __________, it is simply an ________ guess.

explanations, educated

Dairy products, nuts, seeds & oils are sources of ______ ________ vitamins

fat soluble

______ _______ vitamins are more likely to build up in excess in the body & these may lead to toxicities

fat soluble

Vitamins that are ______ _______ dissolve in fat

fat-soluble

______ provides cells with basic materials to function according to the directions supplied by the genetic material

food

Consume ________ vegetables, instead of _____ vegetables

frozen, can

Exceptions to food labeling:

fruits & veggies, fish, meats & poultry are not required to have a nutrient facts label. declaration of the % DV for protein is not mandatory on foods for people over 4 yrs of age.

The 5 major food sources are:

fruits, vegetables, grains, dairy and protein sources

Carbohydrates are a major source of?

fuel/calories

Cholecystokinin promotes the release of bile from the ___________

gallbladder

enriched

generally refers to replacing nutrients that were lost in food processing

9 out of 10 leading causes of death have a strong ______ component.

genetic

Body cells contain ______ information, also known as _______

genetic, genes

1000 _____ = 1 kg, 1000 meters = 1 ___

grams, km

_________ nutrient density > _______ nutrient source

greater, better

Nutrients promote __________, development and maintenance of a healthy body

growth

Positive Ions

have more protons than electrons Sodium (Na+) or calcium (Ca+2)

health claims on food labels

health claims are statements made about a food product or ingredient linking to a reduced risk of disease. FDA limits the use of health messages, a may or might qualifier mus be used in statement. Before a health claim can be made: 1. a food must be a good source of fiber, protein, vit A, vit C, calcium or iron. 2. a single serving may not contain more than any of the following constituents: 13 g of fat, 4 g of saturated fat, 60 mg of cholesterol, 480 mg of sodium. If a food exceeds any one of these, no health claim can be made.

An animal model is a disease in laboratory animals that closely mimics a particular ______ disease

human

_______ experiments provide the most convincing evidence about relationships between ________ & health, but they are often not practical or ethical

human, nutrients

Centi is a ___________ of a base value and is abbreviated _____

hundredth, c

Endorphines, ghrelin, & neuropeptide Y are homones that ________ hunger

increase

Leptin, cholecystokinin & serotonin are hormones that __________ satiety

increase

Saturated fats tend to _____ blood cholesterol levels

increase

Risk of chronic diseases ________ with increased weight gain

increases

MyPlate does not apply to _____ or _____ under 2 years of age

infants, children

Minerals are simple _________ substances

inorganic

Sodium, potassium, calcium, and iron are examples of _____________ _____________

inorganic substances

______ are charged particles

ions

____ is a thousand times a base value & is abbreviated ___

kilo, k

The amount of heat energy required to raise the temperature of 1000 grams (1 liter) of water 1 degree C is __________

kilocalorie

food energy is more conveniently expressed in terms of ______

kilocalories

kg is __________

kilogram

Assessing nutritional status using ABCDEs Biochemical assessment are _______ assessments, measurements of concentrations of _________ & nutrient by products in the ______, _______ or feces & measurement of specific blood ______ activities.

laboratory, nutrients, blood, urine, enzyme

A meter is a metric unit for _______

length

Examples of hormones that increase satiety

leptin, cholecystokinin, serotonin

Recommendations for health promotion & disease prevention in lifestyle changes:

limit alcohol intake, it prevents liver disease and alcohol related accidents. Never start using tobacco products or stop using them completely. No illicit drugs. Adequate fluid intake; adequate sleep. Reduce stress; have a positive outlook & consult w/health care professionals on a regular basis.

Unsaturated fatty acids tend to be _________ at room temperature

liquid

A ______ is a metric unit for volume

liter

The body uses ________ protein for the purpose of meeting daily calorie needs

little

Foods w/ high energy density can help people with poor appetites to _______/_________ weight. Ex. the elderly

maintain, gain

There are ______ minerals and _______ minerals

major, trace

Good source

means that a sercing of the food contains 10%-19% of the Daily Value for a particular nutrient. If 5% or less, it is a low source.

The metric system is a standard of _________

measurement

µg is x___________

microgram

mg is a ________, ml is a ______, and ___ is a millimeter

milligram, milliliter, mm

micro is a _________ of a base value and is abbreviated ____

millionth, µ

Vegetarians may be at risk for _______ or _____ deficiencies, but _______ breakfast cereals can provide these nutrients.

mineral, vitamin, fortified

Simple sugars are also called __________

monosaccharides

_______ ions have more electrons than protons

negative

Minerals have a variety of functions including

nervous system function, water balance, structural (skeletal) systems and many cellular processes

Serotonin

neurotransmitter, produced from tryptophan (an amino acid), decreases the desire to eat carbs, induces sleep

ATP builds ____ compounds, performs _______ movements, promotes nerve ______, & maintains _________ (ion) balance within cells.

new, muscular, transmissions, electrolyte

Fat free or low fat milk, lean meats, legumes, oanges, carrots, brocolli, and whole grain breakfast cereals are all examples of ________ ___________ foods.

nutrient dense

AI is the _____ intake amount set for a nutrient for which there is not a ______ established. This is used when the _____ is lacking. It is derived from _____ intakes of people that appear to be maintaining ________ health. It includes nutrients such as _______, potassium, vitamin D, flouride, and ______. Further ______ is required to establish a precise standard.

nutrient, RDA, RDA, dietary, nutritional, calcium, biotin, research

Vitamins are _________ molecules that _______ many chemical reactions to occur in the body such as ______________

organic, enable, metabolism

Nutrient deficiencies

osteoporosis (Calcium), rickets (Vitamin D), scurvy (vitamin C), anemia (iron & B- 12)

Hunger is a _______, biological (_________) drive to find and eat food

physical, internal

Assessing nutritional status using ABCDEs Clinical assessment is a _____ exam, blood pressure checked, general appearance of the ____, eyes & ________, evidence of rapid hair _____, and accessing the sense of _______ & the ability to cough & ________.

physical, skin, tongue, loss, touch, walk

functional foods are foods rich in __________

phytochemicals

_________ is another important component in food. They are especially found in fruits & _____________

phytochemicals, vegetables

Several _______ based meals per week can be _______ to help with weight control, ______ intake of fiber & phytochemical.

plant, beneficial, boost

moderation refers mostly to:

portion size. Means paying attention to contolling portion size.

Sodium and calcium are _______ ions

positive

_______ ions have more protons than electrons

positive

Lipids are composed of

primarily of carbon and hydrogen but contain less oxygen than carbohydrates

Eating disorders arise from:

problems with self esteem, control and abusive relationships

Leptin

produced by adipose tissue stimulates the satiety center; turns off the hunger center long-term regulation of fat mass involved in insulin release

Ghrelin

produced by the stomach stimulates the hunger cener; turns off the satiety center

Neuropeptide Y

produced in the hypothalamus is inhibited by the hormone leptin

Food labels contain:

product name, name & address of manufacturer, the amount of product in package, list of ingredients in descending order by weight.

The Food & Nutrition Board of the National Academy of Sciences advocated 10% to 35% of calories come from _______, ___% to ___% of calories come from carbs & 20% to 35% of calories come from _______.

protein, 45% to 65%, fat

The experimental group follows a specific ______ (Ie. consuming a specific nutrient or receiving a certain treatment for a specific disease)

protocol

Appetite is a _____________, (_________) drive encouraging us to find & eat food

psychological, external

Nutrient density is assessing the nutritional _______ quality of an individual food.

quality

10 red flags:

recommending a quick fix, dire warning of dangers from a single product, claims that sound too good to be true, simplistic conclusions drawn from a complex study, recommendations based on a single study, dramatic statements refuted by reputable scientific organizations, lists of good or bad foods, recommendations made to help sell a product, recommendations based on studies published w/out peer review, recommendations from studies that ignore differences among individuals or groups

Endorphines

reduce pain; influence mood

When an obese or overweight person loses just 5% to 10% of body weight, the risks of numerous chronic diseases are greatly _______

reduced

fortified

refers to adding nutrients not originally present in the specific food.

Recommendations for health promotion & disease prevention in regular physical activity:

refuce the risk of obesity, type 2 diabetes, cardiovascular disease, bone loss, loss of muscle tone, premature aging & certain cancers.

Essential fatty acids help ________ blood pressure

regulate

Animal fats contain ________ fatty acids

saturated

Scientists seek to publish their findings in ________ _________

scientific journals

Warning signs & symptoms of alcohol poisoning:

semiconsciousness or unconsciousness, slow respiration rate (8 or fewer breaths per minute), cold, clammy, pale or bluish skin, & strong odor of alcohol

Glucose and fructose are __________ sugars

simple

Carbohydrates may be

simple sugars (monosaccharides) like glucose & fructose, 2 monosaccharides that can join to form a disaccharide, like sucrose, lactose and maltose, or complex carbohydrates (polysaccharides) like starch & glycogen

Glucose & fructose (monosaccharides) are absorbed in the _________ _________

small intestine

Saturated fatty acids tend to be _______ at room temperature

solid

Empty calories come from ___ ___ and/or ____ sugars. Solid fats & added sugars ____ calories to the diet but contribute ____ nutrients.

solid fats, added, add, few

MyPlate recommends limiting _____ fats & focusing on ____ ____(essential _____ ______ & vitamin __)

solid, plant oils, fatty acids, E

The functions of water are _________, _________, _____________, & __________

solvent, lubricant, vehicle for transporting nutrients & wastes, & a medium for temperature regulation and metabolic (chemical) reactions.

DV is nutrition _______ for everyday _____. Approximates a food's nutrient content to ______ need. Generic ______ utilized on ______ labels. They are applicable to both _____ from ___ years through ______. It is based on a _______ kcal diet. Set at or close to the highest _____ value or related nutrient standard. DV exists for vitamins, ______, _____, & other dietary components. For _____ & ______, the DVs represent a ______ level.

standard, life, human, standards, food, genders, 4, adulthood, 2000, RDA, minerals, proteins, fat, cholesterol, maximum

Ghrelin is produced by the _________

stomach

Eating excess protein for calorie needs and carbohydrate production but can ultimately lead to the _______________

storage of fat

In undernutrition defiency may be termed _______. Disease or disorder is present, but not severe enough to produce _______ that can be observed or detected

subclinical, symptoms

essential nutrient

substance that, when left out of a diet, leads to signs of poor health

Empty Calories

supply energy as sugar and/or fat but provide few other nutrients. (ex. potato chips and cookies)

3 characteristics of essential nutrient

the specific biological function of the nutrient in the body must be identified, omission of the essential nutrient leads to a decline in certain biological functions, replacing the omitted nutrient prior to permanent damage should restore normal function

3 functional categories of nutrients

those that primarily provide us w/calories-energy needs those important for growth, development and maintenance those that act to keep body systems running efficiently

milli is a ____ of a base value & it is abbreviated ____

thousandth, m

Healthy People 2020 sets forth health objectives and outline national standards such as:

to eliminate health disparities, to improve access to health education and quality health care & to strengthen public health services

UL is

tolerable upper intake level (Upper Level)

The daily dietary need of _________ minerals is less than 100 miligrams

trace

Malnutrition can refer to either an _______ or __________ state.

undernutrition, overnutrition

Ions have an ________ number of protons and electrons

uneven

Consume a ________ of foods _________ by a __________ intake of each food

variety, balanced, moderate

Furits and vegetables are sources of ______ _______ vitamins

water soluble

The health benefits of phytochemicals are best obtained through the consumption of ________ foods

whole

Daily food plans allow for ____ to ____ empty calories a day depending on energy levels

120, 600

The average male should consume _____ cups of water a day

13

There are _____ kinds of vitamins

13

If you ate a candy bar for lunch that had 280 calories & 130 calories came from fat, what % of the caloric intake was fat derived?

130/280 X 100 = 46.4% of the caloric intake was fat

If you are on a 2400 kcal diet and you eat a english muffin that coontains 139 kcal for breakfast, what % of your daily kcal did you consume at breakfast?

139/2400 X 100 = 5.79% of your daily kcal was consumed

Each year _____ college students, between the ages of 18 & 24, die from alcohol related incidents

1400

Calculating Calories using the 4-9-4 estimates to determine the calorie content of a food: You consumed 160 grams of carbohydrates, 70 grams of fat & 50 grams of protein. What is the total kcal intake for the day? What % of energy is derived from carbs? From fat? From protein?

160 X 4 = 640 kcals 70 X 9 = 630 kcals 50 X 4 = 200 kcals Total kcals for the day = 1470 kcals 640/1470 X 100 = 43.5% of carbs 630/1470 X 100 = 42.9% of fat 200/1470 X 100 = 13.6% of protein

What % of 28 is 4?

4/28 = 0.143 or 14.3% (0.143 X 100 = 14.3%)

Binge drinking is consuming ___ or more drinks in a row for a man or ___ or more drinks in a row for a woman.

5, 4

In the current north american diet simple sugars provide ____% & starches (pasta, bread, potatoes) provide ___% of carbs

50%, 50%

in the current north american diet animal sources provide __% & plant sources provide __% of lipids

60%, 40%

In the current north american diet animal sources provide ___% & plant sources provide ___% of protein

67%, 33%

In 2010, ____% of US adults were overweight or obese

68

Lipids have how many kcals per gram?

9

The average female should consume _____ cups of water a day

9

RDA is nutrient intake is sufficient to meet the needs of ____% to ___% of the individuals in a specific _______ stage. Nutrient intakes are ____ & _______ specific. Significant deviations ____ or ____ this value ______ risk of developing nutritional problems. This is used to evaluate your current ______ for a specific ______ & it is generally backed by _______ amounts of __________ research.

97, 98, life, age, gender, above, below, increase, intake, nutrient, large, experimental

Mary is 5 ft, 4 inches tall. How many cm tall is she? Then convert the cm to meters.

? cm = 64 inches ? cm = 64 inches (2.54 cm/1 inch) = 162.6 cm ?m = 162.6 cm ?m = 162.6 cm (1m/100 cm) = 1.626 or 1.63 m

grams to milligrams

? grams = 4500 milligrams ? grams = 4500 milligrams (1 gram/1000 milligram) = 4.5 grams Simply moving the decimal based on powers of 10

Mary weighs 50 kg. What is her weight in pounds?

? lbs = 50 kg ? lbs = 50 kg (2.2 lbs/1 kg) = 110 lbs

Conversion of metric to metric: milligrams to grams

? milligrams = 2.5 grams ? milligrams = 2.5 grams (1000 milligrams/1 gram) = 2500 Simply moving the decimal based on powers of 10

Phytochemicals

A chemical found in plants. Some phtochemicals may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly.

Phytochemical

A chemical found in plants. Some phytochemicals may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly.

Energy density

A comparison of the calorie (kcal) content of a food with the weight of the food. An energy dense food is high in calories but weighs very llittle (e.g. potato chips), whereas a food low in energy density has few calories but weighs a lot, such as an orange.

Enzyme

A compound that spreads the rate of a chemical reaction but is not altered by the reaction. Almost all enzymes are proteins and some are made up of genetic material.

Trans-fat

A form of an unsaturated fatty acid, usually a monounsaturated one when found in food, in which the hydrogens on both carbons forming the double bond lie on opposite sides of that bond.

case control study

A study in which individuals who have a disease or condition, such as lung cancer, are compared with individuals who do not have the condition.

dark green or orange vegetables are good for a Vitamin ___ & vitamin ___ source

A, C

Excessive vitamin __ during pregnancy can lead to _______ ________

A, birth defects

Moderation is important for ______ food components

ALL

complex carbohydrate

Carbohydrate composed of many monosaccharide molecules. Examples include glycogen, starch, and fiber.

_________ disease causes 25% of the total deaths in the US

Cardiovascular

25% of total deaths in the US are from what disease?

Cardiovascular disease

Major Chronic diseases caused by poor diet & sedentary lifestyles

Cardiovascular disease, cancer, stroke, hypertension, diabetes

The ______ group provides a comparison for the ___________ group.

Control, experimental

Cells contain genetic material known as ______ and systems for making ________ yielding compounds

DNA, energy

DV is

Daily Value

What are some factors that influence food choices/intake?

Food flavor, texture and appearance, childhood experiences, routines and habits, advertisement/media, restaurant dining, convenience and availability; social changes, income/economis, nutrition, peer/family influences, ethnic identity (customs/culture), education/nutrition knowledge, occupation, rural residence, health status/beliefs, nutritional or religious beliefs, emotional comfort (psychological), fat, fiber, and water content of food

Functional Foods

Foods thats provide health benefits beyond those supplied by the traditional nutrients they contain. For example, a tomato contains the phytochemical lycopene, so it can be called a functional food.

Coverage on MyPlate:

Fruits & Veggies cover 1/2 the plate, grains cover 1/4 of the plate, protein sources occupy the remaining space left on the plate after the others, dairy is represented by the cup next to the plate

Colors on MyPlate:

Fruits-Red, Veggies-green, grains-orange, protein sources-purple, dairy-blue

The ___ between desirable intake & overnutrition is wide. The gap is _______ for vitamin __, iron, calcium and copper.

Gap, smallest, A

Placebo

Generally a fake medicine or treatment used to disguise the treatments given to the participants in an expleriments

% Daily Values on Nutrition Facts Panel:

Generic standard based on 2000 kcal diet, DVs are given for each nutrient per serving, (N/A to individuals who require more or less than 2000 kcals per day w/respect to carbs & fat), DVs are set at or close to the highest RDA value for specific nutrient

Daily Food Plan:

Get an interactive tool to estimate your calorie needs & to suggest a food pattern based on your age, gender, height & weight. Recommended # of servings are given in cups for fruits, veggies & dairy foods, grains & protein foods are in ounces

Negative Ions

Have more electrons than protons Chloride (Cl-) or fluoride (F-)

What 2 pursuits contribute to overall health?

Healthy food choices/diet (esp. rich in fruits, veggies & whole grains) & regular physical activity.

environmental assessment

Includes details about living conditions, education level, and the ability of the person to purchase, transport, and cook food. The person's weekly budget for food purchases is also a key factor to consider.

Tips for eating well on a college student's budget:

Pack a lunch, never shop on an empty stomach, grocer lists reduce impulse buys, consider store brands over name brands, certain canned or dry foods can be nutritious and have a long shelf life, and concentrates or powders for drinks are $ savers as compared to vending machine containers or gallon jugs

Functional categories of nutrients

Provide energy (kcal), promote growth development and maintenance of a healthy body, regulate chemical processes/functions in the body

DRI includes ______, EERs, AIs, & _____

RDAs, ULs

Electrolytes

Substances that separate into ions in water and, in turn, are able to conduct an electrical current. These include sodium, chloride, and potassium.

hypotheses

Tentative explanations by a scientist to explain a phenomenon.

Nutrient density

The ratio derived by dividing a food's nutrient content by its calorie content. When the food's contribution to our nutrient need for that nutrient exceeds its contribution to our calorie need, the food is considered to have a favorable nutrient density.

While water is adequate for events lasting less than 60 minutes, sports drinks are ideal for longer events because:

They supply carbs to fuel fatigues muscles, and the supply electrolytes and fluid that were lost during perspiration

Required listing of certain food constituents on the Nutrition Facts Panel:

Total calories (kcal), calories from fat, total fat & saturated fat, trans fat, cholesterol, sodium, total carbs, dietary fiber & sugar, protein, vitamin A and vitamin C, calcium and iron

Daily value

a nutrition standard more relevant to everyday life. This is a generic standard used on food labels. It is applicable to both genders from 4 years of age through adulthood, and is based on consuming a 2000 kcal diet.

The most common type of overnutrition in developed nations is an excess intake of _______

calories

energy in food is often expressed in _______ on food labels

calories

values on food labels in _______ are actually kilocalories

calories

Major health problems stem from overconsumption of ________, saturated ____, cholesterol, _____ fat, alcohol and/or ______

calories, fat, trans, sodium

To meet nutritional needs you should:

eat whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, lean meats & other protein sources. Provide nutrients including B vitamins, vitamin C, vitamin D, vitamin E, iron, magnesium, potassium, calcium, zinc, dietary fiber and phytonutrients. Multivitamin & mineral supplements, atttempt to balance caloric (energy) intake w/energy expenditure, decrease intake of saturated fat, trans fat, total fat and cholesterol, increase physical activity, monitor total calorie intake, monitor sodium/salt intake, monitor alcohol intake & fill 1/2 your plate with fruits & vegetables.

Americans tend to _____ too much & do not engage in enough _________ _________

eat, physical activity

Variety

eating many different foods

Minerals may also function as __________

electrolytes

EER estimates the _____ intake needed to match the energy use of an ______ person in a specific _____ stage. Serves as a ______ point for estimating ______ needs. ____ are set slightly higher than the average needs for ______. Long-term _______ of calories from energy-yielding nutrients can result in ______ gain. A slight excess of _______ & _______ is not generally harmful. Calorie (________) intake should balance ______ output. EER takes into account age, ______, height, ______ & ________ activity. Additional _____ needs are required for _______ & lactation.

energy, average, life, starting, calorie, RDAs, nutrients, excess, weight, vitamins, minerals, energy, energy, gender, weight, physical, calorie, growth

Vitamins are divided into 2 groups: _______ & ___________

fat-soluble and water-soluble

Lipids are

fats & oils

Vitamin & mineral supplements contain ______ or _______ of these beneficial plant chemicals known as __________

few, none, phytochemicals

Phytochemicals are found in ______ & _________ & whole ________ bread or cereals

fruits, vegetables, grain

MyPlate emphasizes five food groups:

fruits, veggies, grains, dairy, protein sources

Many college students fall short on servings of whole grains, ______, ________, milk & _____ & they increase in sweets, _____ & possibly ______

fruits, veggies, meats, fats, alcohol

Genetic information/genes direct _________, _________ & ____________of the human body

growth, development, maintenance

Members of the control group follow their normal ______ or consume a ________

habits, placebo

In Healthy People 2020 the strategy is to promote ________ & prevent _________

health, disease

Fluids are also essential for _______ & _______

health, performance

Everyone should have healthy habits; consume a ________ diet w/variety, rich in ______, include some _______ & low in _______ fat & _______ fat. Maintain a _______ weight, physical activity, exercise for at least _____ minutes a day. Avoid the use of _______ products & if consuming _________, moderation is the key.

healthy, fiber, fish, animal, trans, healthy, tobacco, alcohol

Assessing nutritional status using ABCDEs Anthropometric measurements are _______ & _________, skinfold ________ & body _________

height, weight, thickness, circumferences

Afro-americans and hispanics have a greater chance of developing ______________

high blood pressure/hypertension

energy dense foods are _______in ________ but weighs very _________ (Ex potato chips)

high, calorie, little

Americans eat _____ calorie foods with _____ nutritional value

high, low

The vision is for a society in which all people ____ long, ________ lives.

live, healthy

Malnutrition is failing health resulting form ______ _________ dietary practices that do not coincide with nutritional needs.

long standing

Minerals are not destroyed by cooking but can be ________ from the food

lost

foods _____ in energy density has ______ calories but weighs more. Example: orange

low, fewer

______ energy density foods include diets rich in _______, _______, whole grain products and any food that incorporates lots of water during cooking. Example Oatmeal

low, fruits, veggies

______ energy density foods in a meal contribute to ________ w/out contributing many calories

low, satiety

Results of _______ experiments suppport the hypothesis

many

A gram is a metric unit for _______ or _______

mass, weight

UL is the _______ daily intake of a nutrient that is unlikely to cause adverse health effects. As intake increases above the UL, the potential for _______ effects increases. These amounts should not be _______ day after day since ______ could develop. It is set for ______ & ______ where toxicity data is available.

maximum, adverse, exceeded, toxicity, vitamins, minerals

Balance

means consuming food from each of the 5 major food groups. Also refers to matching energy intake w/energy expenditure

A balanced _________ and ________ supplement is usually adequate for most athletes.

multivitamin, mineral

Proteins have a variety of functions in the human body such as

muscle contraction (actin & myosin), transport (hemoglobin), body defense (immunoglobulins), connective tissue (collagen and elastin), metabolic activity (enzymes) and cell membrane (protein) channels & carriers

The first step in scientific method is the observation of a ________ phenomenon.

natural

DRI describes ________ standards, & used to encompass nutrient recommendations made by the ____ & ______ board

nutrient, food & nutrition

Required ___________ are scattered among many foods.

nutrients

Desirable nutrition; the nutritional state for a particular nutrient is desirable when:

nutrients are available to support metabolic functions, nutrients are available for use in times of increased needs & essential nutrients are obtained from a variety of foods

On MyPlate: Fruits & veggies are dense sources of ______ & _______; low calorie ______. ________ grains are emphasized. Protein sources are _____ meat & ______, ______ sources of protein, & inclusion of ______ twice a week. Dairy is __-__ cups per day of low fat or fat free dairy products or other rich sources of ______

nutrients, phytochemicals, content, whole, lean, poultry, plant, fish, 2-3, calcium

The Basis for menu planning; 2010 dietary guidelines provide _______ & _______ _______ advice based on the latest and strongest _______ info. Published by _____ & ______________ to aid in diet planning. Because of epidemic of overweight & obesity ______ _______ is emphasized.

nutrition, physical activity, scientific, USDA, US Dept of Health & Human Science, calorie balance

When a person is undernutrition, nutrient intake does not meet ________ __________

nutritional needs

The _________ _________ reflects the nutrional health of an individual

nutritional state

Multivitamin & mineral supplements are a strategy to help meet _______ needs, these are NOT a strategy to compensate for a ______ diet

nutritional, poor

Assessing nutritional status using ABCDEs Environmental assessment has the ability to _____, ________ & prepare foods needed to maintain health. It is an ______ level, your living conditions.

purchase, transport, employed

Other problems alcohol causes in college:

unsafe sex and its consequences, long-term health problems, suicides, legal problems, car accidents, academic problems, alcohol abuse and/or dependence & weight gain

Plant oils contain ____________ fatty acids

unsaturated

Vitamins provide no _______ _________/calories

usable energy

animal model

use of animals To study disease to understand more about human disease

Core concepts of _______, _______ & _______ need to be assessed for Health Living

variety, balance, moderation

MyPlate emphasizes ______, _______ & _______

variety, balance, moderation

_______ _______ vitamins are more likely to be destroyed by cooking & are excreted from the body more readily than fat soluble

water soluble