Nutrition Chapter 2

3 oz meat, poultry or fish looks like

a deck of cards (1/2 to 3/4 cup)

What is a megadose?

A large intake of a nutrient beyond estimates of needs or what would be found in a balanced diet; 2 to 10 times human needs is a starting point

If after performing a scientific controlled experiment, the hypothesis is accepted, what does it become?

A scientific theory (like the theory of gravity)

Recommendations within the Dietary Reference Intakes- Which refers to the nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA? Based on estimates of intakes that appear to maintain a defined nutritional state in a specific life stage.

AI (Adequate Intake)

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.

Major nutrient contributions of dairy group

Carbohydrate, protein, vitamins like vitamin D, minerals like calcium and phosphorus

Major nutrient contributions of grains group

Carbohydrates, vitamins like thiamin, minerals like iron, fiber

Major nutrient contributions of fruits

Carbohydrates, vitamins like vitamin C, minerals like potassium, fiber

Major nutrient contributions of vegetables

Carbohydrates, vitamins such as plant pigments that form vitamin A, minerals like magnesium, fiber

Recommendations within the Dietary Reference Intakes- Which refers to the estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage?

EER (Estimated Energy Requirement)

Examples of food with medium energy density (1.5 to 4 kcal/gram)

Eggs, ham, pumpkin pie, whole-wheat bread, cake with frosting, pretzels, rice cakes, bagels

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

Most common form of overnutrition in developed nations

Excess intake of calories, which often leads to obesity

Undernutrition

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

Which type of experiments provide the most convincing evidence on nutrition? Why can these not be used?

Human experiments- not practical or ethical

Anthropometric assessment

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

What are the three components of a food philosophy that works?

Moderation, variety, balance

Examples of foods with very low energy density (less than 0.6 kcal/gram)

Most fruits & vegetables, fat-free milk, vegetable soup

Serving of vegetables group (amount of vegetables, amount of juice, amount of leafy greens)

1 cup= 1 cup of raw/cooked veggies, 1 cup of vegetable juice, 2 cups of leafy greens

Serving of dairy group (amount of milk/yogurt/soy milk, amount of cheese, amount of processed cheese)

1 cup= 1 cup, 1.5 ounces, 2 ounces

Serving of fruits group (amount of whole fruit, amount of juice, amount of dried fruit)

1 cup= 1 cup, 1/2 cup, 1/2 cup

5 steps of the scientific method

1. Observations Made & Questions Asked 2. Hypothesis Generated 3. Research Experiments 4. Analyze Data 5. Accept or Reject Hypothesis

Scurvy

The deficiency disease that results after a few weeks to months of consuming a diet that lacks vitamin C; pinpoint sites of bleeding on the skin are an early sign

Recommendations within the Dietary Reference Intakes- Which refers to the 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?

UL (Tolerable Upper Intake Level)

Animal model

Use of animals to study disease to understand more about human disease

Ulcer

erosion of the tissue lining, usually in the stomach (gastric ulcer), or the upper small intestine (duodenal ulcer). Also called peptic ulcers

Serving of salad dressing, peanut butter, butter, etc.is the size of a

golf ball= 2 tbsp

The key recommendations from the 2010 Dietary Guidelines are...

Balance calories with activity to manage weight, Consume more of certain foods & nutrients (fruits, vegetables, whole grains, fat-free dairy, seafood). Consume less of some foods (sodium, saturated fats, trans fats, cholesterol, added sugars, and refined grains).

Serious health conditions with delayed symptoms

Cardiovascular disease, low bone density resulting from a calcium deficiency

Foods/nutrients to increase for women capable of becoming pregnant

Choose foods that supply heme iron (like lean red meat), consume 400 mg per day of synthetic folic acid

What does variety mean when choosing a diet plan?

Choosing a number of different foods within any given food group. It makes meals more interesting and helps ensure that a diet contains sufficient nutrients. Added bonus- phytochemicals

Foods/nutrients to increase for women who are pregnant/breastfeeding

Consume 8-12 oz. of seafood, avoid certain fish, take an iron supplement

Healthy Habits to Adopt

Consume a healthy diet Control your weight Drink alcohol only in moderation Exercise > 30 minutes a day Don't smoke

What does balance mean when choosing a diet plan?

Consuming food from each group: Grains, Vegetables, Fruits, Dairy, Protein; Matching your energy intake to your energy expenditure in order to avoid gaining weight

The term used to encompass nutrient recommendations made by the Food & Nutrition Board of the National Academy of Sciences and also Health Canada.

DRIs (Dietary Reference Intakes)

Recommendations within the Dietary Reference Intakes- Which should be used as a rough guide for comparing the nutrient content of food to approximate human needs and is based on a 2000kcal diet?

DV (Daily Value)

What did the Dietary Supplement Health & Education Act (DSHEA) accomplish?

Dietary supplements can be marketed without FDA approval as long as supplement is reasonably safe and is labeled as a dietary supplement, not a medication. Labeled as foods rather than medications.

Nutritional state- malnutrition

Failing health that results from long-standing dietary practices that do not coincide with nutritional needs- can take the form of under-nutrition or over-nutrition

Biochemical assessment

Measurement of biochemical functions (e.g. concentrations of nutrient by-products in the blood) related to a nutrient's function

Nutritional state definition

The nutritional health of a person as determined by anthropometric measures, biochemical measurements, clinical examination, dietary analysis, and economic evaluation

Serving of a large apple or orange, or 1 cup ready to eat breakfast cereal resembles

a baseball (1 cup measure)

Serving of baked potato or a small apple looks like

a tennis ball (1/2 to 2/3 cup measure)

In order for a food label to claim "low fat" the food must contain less than

5 g of fat

In order for a food label to claim "high fiber" the food must contain more than

5 g of fiber

Foods/nutrients to increase for individuals age 50 or older

Fortified foods that contain vitamin B-12

What are foods rich in phytochemicals called? What does this mean?

Functional foods- foods that supply benefits beyond those supplied by the traditional nutrients they contain

Placebo

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

Sodium intake recommended for African Americans, 51 and older, or those who have hypertension, diabetes, or kidney disease.

Less than 1500 mg

Sodium intake recommended for the average healthy American

Less than 2300 mg

Control group

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

What's on a food label?

Product name Manufacturer's name & address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components

Major nutrient contributions of protein foods

Protein, vitamins like B-6, minerals like iron

Recommendations within the Dietary Reference Intakes-Which refers to the nutrient intake amount sufficient to meet the needs of 97% or 98% of individuals in a specific life stage?

RDA (Recommended Dietary Allowance)

Heart attack

Rapid fall in heart function caused by reduced blood flow through the heart's blood vessels, also called a myocardial infarction

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.

Epidemiology

The study of how disease rates vary among groups

Food nutrition labels must include which components:

Total calories, calories from fat, total fat grams, saturated fat, trans fat, total carbohydrates, fiber, sugars, protein, cholesterol, sodium, vitamin A, vitamin C, calcium, and iron

Nutritional state- desirable nutrition

When body tissues have enough of the nutrient to support normal metabolic functions as well as surplus stores that can be used in times of increased needs, getting nutrients from a variety of foods

Energy density

a comparison of the calorie (kcal) content of a food with the weight of a food

In order for a product to be called "sugar free" what must its sugar content be? What about "reduced sugar"?

less than 0.5 g, 25% less than the reference food

The 2010 Dietary Guidelines for Americans provide...

nutrition and physical activity advice for all Americans age 2 and older

Examples of food with high energy density (more than 4kcal/gram)

peanut butter, graham crackers, chocolate, chocolate chip cookies, bacon, potato chips, butter, mayonnaise

Examples of food with low energy density (0.6-1.5 kcal/gram)

Whole milk, oatmeal, cottage cheese, bananas, broiled fish, plain baked potato, rice, spaghetti

Serving of protein group (serving of meat, amount of eggs, amount of PB, amount of beans, amount of nuts)

1 ounce= 1 ounce, 1 egg, 1 tbsp. PB, 1/4 cup cooked beans, 1/2 ounce of nuts and seeds

Serving of grains group (amount of bread, amount of cereal, amount of cooked grains)

1 ounce= 1 slice, 1 cup, 1/2 cup

Dietary assessment

A dietary log

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

Overnutrition

A type of malnutrition in which nutritional intake greatly exceeds the body's needs

Environmental assessment

Background history- 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

Microorganism

Bacterium virus, or some other organism invisible to the naked eye, some of which cause disease. Also called microbes.

What does moderation mean when choosing a diet plan?

Requires paying attention to portion sizes and planning your day's diet so you do not over-consume any nutrients. Consume moderate portions of foods that contain fat, sugar, and salt rather than trying to avoid them altogether.

Subclinical

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

Hypotheses

Tentative explanations by scientists to explain a phenomena

Examples of nutrient-dense food

Whole grain bread and breakfast cereals, fat-free/low-fat milk, legumes, lean meats, fruits and vegetables