nutrition exam 1 content
What are the 4 guidelines?
-Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. -Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits. -Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages. -Follow a healthy dietary pattern at every life stage
what is the minimum amount of carbohydrates to fuel the brain per day?
130 grams per day
A piece of bread contains 20 grams of carbohydrate. How many calories come from carbohydrates in this bread?
20/4= 5
Which statement accurately defines health? 1) Absence of disease or illness 2) Balance between activities and goals 3) Complete physical, mental, and social well-being 4) Ability to increase control over, and to improve, one's wellness
3) Complete physical, mental, and social well-being
Each gram of carbohydrate yields how many kilocalories of energy?
4
Acceptable Macronutrient Distribution Range (AMDR) of carbohydrates is?
45% to 65% of total calories Focus on plant-based sources: Fruits and vegetables Cooked dried beans and peas Whole grains and seeds
Health
A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
what are Economic/Financial Issues affecting food choices?
Access to healthy food/markets (food desserts) Cooking facilities/refrigeration (people who live in shelters, etc) Cost of healthy foods
Which statement is a desired outcome of the nutrition-related objectives of Healthy People 2020? 1) An increase in the number of breast-fed infants 2) The proportion of food insecurity reporting decreases to 14.6%. 3) Vegetable consumption increases in children 2 years and younger. 4) Calories from added sugars have been eliminated in children 2 years and older.
An increase in the number of breast-fed infants
Which statement best describes blood glucose?
Blood glucose is the same monosaccharide as the glucose found in food sources. Blood glucose is a monosaccharide with the same chemical structure as all other glucose, and it serves as a readily available form of fuel for the body.
Sources of Insoluble Fiber
Bran, whole grains, stalks and leaves of some vegetables (e.g., broccoli stems, celery), edible seeds in fruits (e.g., strawberries, figs, flaxseed) does not break down in water
ex of fiber
Cellulose-stalks/leaves of plants, outer covering of seeds Hemicellulose-cell walls of plants Lignin-woody part of plants Algal polysaccharides-algae, seaweed Beta-glucans-oats, barley bran Gums-oats, legumes, guar, barley Mucilages-psyllium husk, flaxseed Pectins-intercellular plant material
ex of starch
Cereals and grains-breads, pastas, cereals, rice Legumes-beans, lentils, peas Vegetables-potatoes, yams, squash, corn, taro, carrots Fruits-banana, dried fruits, plums
Triggers release of bile from the gallbladder
Cholecystokinin
in order from highest in saturated fats to lowest in saturated fats:
Coconut oil red meat poultry seafood nuts olive oil
What is Health?
Consists of physical and psychological health dimensions: -Physical, intellectual, emotional, social, spiritual, and environmental
Calorie Control
Controlling energy intake
who puts out Healthy people 2020-2030?
DHHS (Dept of Health and Human Services) ODPHP (office of disease prevention and Health promotion)
Hydrolyzes glyosidic linkages to form monosaccharides
Disaccharidases
Secondary prevention with nutrition
Early detection
Changes inactive trypsinogen to trypsin
Enterokinase
Which animal-based lipid source can be included in the diet as good source polyunsaturated fatty acids?
Fish fat
Registered dietitian nutritionist (RDN)
Food and nutrition expert who has met specific academic and training criteria to earn the nationally accredited RDN license
comfort food
Foods have personal meanings
Wellness
Full potential development for all people within their environments Balance between activities and goals (e.g., play and work)
Hormone that stimulates parietal cells to secrete gastric acid
Gastrin
How does the body use glycogen?
Glycogen is stored in the muscles and liver and then broken down into glucose for quick energy resources.
Starch is found where?
Grains, rice, bulgur, legumes, vegetables, some fruits
Activates pepsinogen to its active form
Hydrochloric acid
Ovo-vegetarian
Includes eggs as the only animal-based protein. Eggs are a complete protein source.
Pescovegetarian
Includes fish Usually no problem meeting nutritional needs
Lacto-ovo-vegetarian
Includes milk, milk products, and eggs Usually no problem meeting nutritional needs
Judaism food pattern
Kosher - prepared in accordance with dietary laws No pork, Milk/meat not consumed together, No shellfish No leavened foods during Passover Foods consumed include lox, kugel- casserole made of noodles, latkes
Chemical digestion of fat in the mouth specific to infants
Lingual lipase
Omega 6 Fatty Acids
Linoleic acid ◦Food sources Salad dressings, margarines, vegetable oils Prepared foods Chicken Americans get plenty of this in our diets
Omega 3 Fatty Acids
Linolenic acid (precursor to EPA) Health benefits - lower risk of heart disease, thin blood Sources: ◦Fatty fish (salmon, mackerel, herring, tuna, sardines, rainbow trout) ◦Canola oil, walnuts, soybeans, flaxseed, wheat germ, green leafy veggies -Supplements (fish oil) Americans do not get enough in our diets *these thin your blood* May reduce risk of heart disease by decreasing blood clotting
what are Social Issues Affecting Food Choices?
Meal time interactions - family friends Time - too busy to cook - convenience/packaged foods Marketing/advertisements -grocery store layouts
Tertiary prevention with nutrition
Minimize further complications
Islam/Muslim food pattern
No pork, no alcohol Fasting during Ramadan and at other times Foods consumed-figs, olives, dates, honey
Sugar: Health Concerns
Nutrient displacement= when whole foods (F/V, etc.) are not eaten and are replaced by foods containing added sugars Dental caries are related to eating concentrated sweets Obesity: not usually caused by high sugar intake ONLY but many sugary foods are also high in fat Diabetes: consumption of sweets alone does not cause diabetes
Adequacy
Nutrients in amounts sufficient to maintain health and body weight
non-essential nutrients
Nutrients that are made naturally in the body. They can also be absorbed through certain foods. Even though they are referred to as nonessential, they are still important in maintaining health. Nonessential amino acids and cholesterol.
energy yielding nutrients
Nutrients that provide the body with energy that is measured in calories. Energy-yielding nutrients are also known as macronutrients because they are required by the body in large quantities relative to micronutrient requirements (e.g., vitamins and minerals). Carbohydrates, fats, and proteins.
essential nutrients
Nutrients that the body cannot synthesize on its own—or not in an adequate amount—and must be provided by the diet. They are necessary for the body to function properly. carbohydrates, protein, fat, vitamins, minerals, and water.
Plant-Based Monounsaturated Fats
Olive oil Canola oil Peanut oil Peanut butter Sesame seed oil Avocados -provide fats that support cardiovascular health when consumed in moderation and in place of saturated and trans fats. -Also a good source of vitamin E.
Italian food pattern
Olive oil, wine, olives, vegetables, smaller meat portions, whole grains
where to Find Trans Fat in Food?
On Nutrient Facts Panel Line for "Trans Fat" grams/serving
Which plant-based oils contain mostly saturated fatty acids?
Palm oil Coconut oil
Which plant-based oils provide a good source of both linoleic and alpha-linoleic essential fatty acids?
Peanut oil Soybean oil Safflower oil Sunflower oil
Proenzyme released by chief cells
Pepsinogen
Primary prevention with nutrition
Prevent initial development
Sterols
Provide basic material to make: ◦Bile ◦Vitamin D ◦Sex hormones ◦Cells in brain and nervous tissue
Variety
Providing a wide selection of foods - the opposite of monotony
Moderation
Providing constituents within set limits, not to excess for everything, even healthy
Which actions are functions of carbohydrates in the human body? Select all that apply. Producing enzymes Providing dietary fiber Sparing protein breakdown Providing the body's energy Breaking down alpha bonds
Providing dietary fiber Sparing protein breakdown Providing the body's energy
Balance
Providing foods of a number of types in proportion to each other
what is the primary function of carbohydrate?
Providing the body with energy Most cells prefer glucose as primary fuel source
what are other names for sugar?
Refined white sugar, brown sugar, dextrose, crystalline fructose, high fructose corn syrup (HFCS), glucose, corn sweeteners, lactose, concentrated fruit juice, honey, maple syrup, molasses, agave nectar
Puerto Rico food pattern
Rice, beans, plantains, tropical fruits, avocado, seasonings Sofrito (pureed onions, tomatoes, peppers, onion, garlic, cilantro) Tend not to drink much milk
Mexico/Central America food pattern
Rice, beans, tortillas, beans, avocado, tropical fruits, seasonings Tend not to drink much milk
Plant-Based Polyunsaturated Fats
Safflower oil Soybean oil Corn oil Sunflower oil
Hydrolysis of starch into maltose and dextrin
Salivary amylase
Controls bicarbonate ion release and secretion of enzymes from the pancreas
Secretin
Which characteristics are signs of good nutrition? Select all that apply. Smooth skin Clear and bright eyes Resistance to infections Increase in adipose tissue High weight-to-height ratio
Smooth skin, Clear and bright eyes, Resistance to infections
Polysaccharides
Starch (glucose units linked by alpha bonds). most significant polysaccharide in human nutrition. Starch is the storage form of carbohydrates for plants. Starch is composed of many glucose molecules linked together with alpha bonds. During digestion, the alpha bonds are broken to yield individual glucose molecules
why do we Need Fat in Our Body?
Stored energy 1 lb of adipose tissue = ~3,500 calories as energy Organ protection Adipose tissue cushions/protects organs Temperature regulation Minimizes heat loss Electrical insulation Myelin provides electrical insulation
Stroke rehabilitation program
Tertiary prevention
Which statement made by the nutritionist demonstrates an understanding of the Healthy People 2020 goals?
The Healthy People 2020 initiative helps create social and physical environments that promote good health for all people.
Nutrition
The intake of food, considered in relation to the body's dietary needs
Health promotion
The process of enabling people to increase control over and improve their health
Nutrition science
The study of the effects of food components on the metabolism, health, performance, and disease resistance of human beings and animals
Dietetics
The use of evidence-based practices in the area of food and nutrition to improve and maintain good health
Greek food pattern
Yogurt, olive oil, olives, feta, smaller meat portions, more vegetables, whole grains
Healthy People Vision
a society in which all people live long, healthy lives
chyme
a thick semiliquid mass that passes into the lower GI tract through the pyloric sphincter
which foods contain invisible animal fat sources?
apple pie, chocolate muffins
Invisible fats
are hidden and cannot be "cut away" from the rest of the food. These include baked goods that use butter or shortening such as pies, cakes, and cookies. Casseroles also include invisible fats such as cheeses or creamy soups.
Monosaccharides
are single saccharide units with six carbon atoms. They are the building blocks for all other carbohydrates. simple sugars. Glucose-the most basic of the simple carbohydrates and the primary fuel for cells; generally created from the breakdown of other carbohydrates (corn syrup) Fructose-the simple carbohydrate found in fruits and honey (fruit) Galactose-formed from the digestion of lactose (milk)
Sources of Added Sugars in the U.S.
beverages, dairy, grains, mixed dishes, snacks and sweets, vegetables, fruits/ fruit juice, condiments
what are the two forms of carbohydrates found in the body?
blood glucose, glycogen
what carbohydrates provide dietary fiber?
brains, prunes, nuts, apples, green beans, bananas
3. Which component is a storage form of carbohydrates in humans? a)Beta-glucans b)Galactose c)Glycogen d)Disaccharides
c)Glycogen
Visible Fats
can be seen in food or separated from the source (i.e., can be cut away). Examples include the white layer of fat in bacon, pork, and steak. Other visible fats are those that are 100% fat on their own, such as butter and lard.
What is the preferred source of energy for cells in the human body?
carbohydrates
Primary nutrient deficiency
caused by insufficient dietary intake of a particular nutrient or nutrients.
Acculturation
changing from traditional cultural food patterns to more American food ways
Complete proteins
contain all essential amino acids come from animals; the only complete plant-based protein is soy
Examples of foods that are not nutrient dense:
cookies, soda, French fries, and processed meats. Some of these foods may contain important nutrients, but the overall quantity of nutrients per calorie is low. Some of the foods (e.g., soda) are referred to as empty calories because they provide calories but no nutrients.
what can glucose be found in?
corn syrup, It is commonly used in processed foods.
1. Which sugar is an example of a monosaccharide? a)Sucrose b)Lactose c)Maltose d)Fructose
d)Fructose
where can lactose be found?
dairy products
Physical health
depends on the quantity and quality of nutrients available
Where can galactose be found?
derived from the sugars in dairy products.
Disaccharides
double saccharide units composed of two monosaccharides with a single bond linking them together. simple sugars. Sucrose-This is the granulated table sugar with which most people are familiar. (table sugar) Maltose-This is not generally found in foods, but is an intermediate breakdown of complex starch. (malt sugar) Lactose-This is the sugar found in dairy products. (milk sugar)
what is the leading cause of added sugars to a diet?
drinks
Animal-based lipids: liquid
egg yolks, milk, and cream
True or False: Butter contains 100% saturated fatty acids.
false
Which food substances are considered essential nutrients? Select all that apply. Fats Fiber Water Protein Carbohydrates
fats, water, protein, carbohydrates
how to calculate kilocalories
first determine the number of grams of carbohydrates in the food. For example, a piece of bread may contain 20 grams of carbohydrates. Next, multiply the grams of carbohydrates by the fuel factor of 4 kilocalories per gram available in carbohydrates; this piece of bread provides 80 kilocalories to the body (4 kcal/g x 20 g = 80 kcals).
Which food provides a good source of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)?
fish
Traditional approach
focused on treatment heal them if they are sick
where can maltose be found?
found in molasses, as well as in the sweeteners found in many processed food products.
what can fructose be found in?
fruits and honey
Stores and releases bile to emulsify fat
gallbladder
Fiber
glucose units linked by beta bonds. Humans do not have the necessary enzymes to break apart the beta bonds. Thus, fiber is indigestible but still plays an essential role in maintaining and promoting health.
Which component is a storage form of carbohydrates in humans?
glycogen
is the Average Intake of Added Sugars in the U.S. high or low?
high
Nutrient Density
how many nutrients are present in a food, given the number of calories it contains. It is a simple way to connect nutrients with calories.
Environmental health
includes access to food preparation facilities, knowledge about preparation, and financial and physical access to food stores
A protein that helps with the absorption of vitamin B12
intrinsic factor
Produces bile
liver
Trans fat
man-made fat ◦Increases LDL cholesterol (bad cholesterol) ◦Reduces HDL cholesterol (good cholesterol) ◦Food sources: vegetable shortening, some frostings, some baked goods, some fried foods
Emotional health
may be affected by poor eating habits
Animal-based lipids: solid:
meats and cheeses
Which foods are considered liquid sources of animal fats?
milk, yogurt, cream, egg yolks
not nutrient dense food
more calories
Mechanical digestion
muscular activity responsible for the initial breakdown of food by mastication and the movement of the food bolus along the GI tract by motions like peristalsis, begins in the mouth
what do you use to educate people about nutrition?
myplate.gov
what are some examples of the Dietary Guidelines in use?
national school lunch program my plate WIC healthy people 2030 chooseMyPlate.gov
do meats or fats contain carbohydrates?
no
Fiber: Are We Getting Enough?
no Women eat: 15 grams per day Men eat: 18 grams per day Recommendation 25 grams per day for most women 38 grams per day for most men
Christianity/Catholic food pattern
no meat on Fridays
Spiritual health
often has ties to food, some religions don't eat meat
linoleic acid
omega 6 fatty acid
linolenic acid
omega-3 fatty acid, body can not make this
Gelatin
only animal-based protein that is an incomplete protein.
Preventive approach
optimal nutrition and wellness are sought from the beginning of life get to them before sick
Secretes enzymes that digest proteins, carbohydrates, and fats
pancreas
Sources of Soluble Fiber
prevents fats and cholesterol from being absorbed by the body ◦Oats, legumes, barley, flaxseed breaks down in water
Healthy eating class
primary prevention
where can starch be found?
rains, rice, bulgur, legumes (dried beans), vegetables, and some fruits.
Intellectual health
relies on a well-functioning brain, carbohydrate is the only thing our brain can use
Chinese food pattern
rice, vegetables, small amounts meat, soy, ginger Not much milk
Japanese food pattern
rice, vegetables, soy, more fish, soup twice daily Not much milk
Lubricates and binds food, aids in swallowing and bolus formation
saliva
Mammogram to detect breast cancer
secondary prevention
Which statements explain the functions of fiber in overall health?
slows down digestion to increase satiety. Increases fecal bulk to ease bowel movements. T Slows down the release of glucose into the blood. Binds bile acids in the gut to reduce circulating cholesterol
what are signs of good nutrition?
smooth skin, clear and bright eyes, and resistance to infection. An individual's body weight should be proportional to height. In addition, a healthy body exhibits a good ratio of muscle mass to fat mass, as well as good muscle development.
Social health
social situations often center on food
Which structure is the storage form of carbohydrates in plants?
starch
which plant based oils are a good source of omega-3 fatty acids?
sunflower, safflower oil
Where can sucrose be found?
table sugar, cane sugar, and beet sugar.
Food neophobia
the fear of trying new foods, common among toddlers, Nutrition education can help
Lactovegetarian
the only animal-based foods eaten are dairy products. Use of milk and milk products provides all indispensable amino acids.
Secondary nutrient deficiency
the result of poor absorption or metabolism of a nutrient caused by an interfering substance, a disease or condition, or an elevated requirement.
incomplete proteins
they lack the required amount of one or more indispensable amino acids include beans, peanuts, rice, and sesame seeds.
Examples of nutrient-rich (or nutrient-dense) food:
vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry.
Food choices
what is available to eat
Food preferences
what we like to eat when all foods available
whole grain vs white grain
whole= bran, endosperm, germ white= endosperm
do nutrients work together in the body?
yes
what are the six categories of nutrients?
•Carbohydrates •Proteins •Lipids (fats) •Vitamins •Minerals •Water
What is Health Promotion?
•The process of enabling people to increase control over and improve their health •E.g., lifestyle changes that will lead to new, positive health behaviors •Depends on: knowledge, techniques, community supports
How Much Fat Should We Eat?
•Total fat ◦25 to 30% of total calories •Saturated fat ◦Less than 10% of total calories for most people ◦Less than 7% of total calories if high heart disease risk •Trans fat ◦No set amount, recommendation is to just limit/avoid •Omega-3 fats ◦AHA recommends cold-water fish at least twice a week
Ketogenic Diet
•Very low carbohydrate 5-10% of calories •Very high fat 55-60% of calories •Moderate protein 30-35% of calories •Forces body to burn fat for fuel •Liver converts dietary fat into ketones and fatty acids •Ketones are water soluble and can get into cells for energy, including brain cells
Problems with this Keto diet?
•Very restrictive - difficult to follow long term •High in saturated fat •Nutrient Deficiencies - vitamins, mineral, fiber •Constipation •Fuzzy thinking
The Dietary Guidelines Research:
◦75% of people have dietary patterns low in vegetables, fruits, and dairy ◦63% exceed the limit for added sugars ◦77% exceed the limit for saturated fat ◦90% exceed the Chronic Disease Risk Reduction limit for sodium ◦Less than 70% of all Americans have dietary patterns that align with the Dietary Guidelines
what are Dietary Guidelines is used for?
◦Form the basis of Federal nutrition policy and programs ◦Support nutrition education efforts ◦Guide local, state, and national health promotion and disease prevention initiatives ◦Inform various organizations and industries -provides advice on what to eat and drink to: Meet nutrient needs Promote health Prevent disease
Monounsaturated fatty acids:
◦May help reduce blood cholesterol ◦Contribute vitamin E, an antioxidant
Saturated fat
◦Raises blood cholesterol ◦Mainly from foods of animal origin
Benefits of fiber
◦Satiety ◦Digestive health ◦Reduces serum cholesterol levels ◦Slows release of glucose into the blood
