ftwl ch.8: nutrition

food irradiation organic foods

______ ___________: treatment of foods with gamma rays, X rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life. ____________ ______: foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices.

antioxidants free radical

____________ are found in many fruits and vegetables and can help block formation and action of free radicals and help repair the damage they cause. _______ ________: electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors.

hydrogenation mixture

_____________: process by which hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats. hydrogenation produces a _________ of saturated fatty acids and standard and trans forms of unsaturated fatty acids.

macronutrient micronutrient

______________: essential nutrient required by the body in relatively large amounts. ______________: essential nutrient required by the body in minute amounts

divided refined *tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds.

complex carbs are further _________ into refined carbs and unrefined or whole grains. __________ carbohydrates usually retain the calories of their unrefined counterparts.

additives animal pathogen

food __________ of potential concern: sulfites and MSG. raw or undercooked __________ products post the greatest risk. ____________: microorganism that causes disease.

healthy home larger *many ethnic restaurants offer healthy choices.

stay committed to a ___________ diet. easiest when you choose and prepare your own food at _______. portion sizes in restaurants tend to be _________ than MyPlate serving size equivalents.

added empty calories *sweetened beverages supply nearly half of all added sugars.

sugars are ________ by food manufacturers or individuals. "________ __________": food high in added sugar are generally high in calories and low in nutrients and fiber, they add 250-300 calories to typical daily American diet.

consume 10 fats *sodium: aim for no more than 2,300 mg a day; shortfall nutrients: deficits in calcium, vitamin D, potassium, iron, and fiber of concern

the 2015 Dietary Guidelines Advisory Committee identified nutrients that Americans tend to over- or under-__________. added sugars should be no more than ____% of daily calories. ______: guidelines focus on limiting saturated and trans fats rather than overall fat intake.

abundant rare *however, many Americans consume lower-than-recommended amounts of several vitamins. *extra vitamins in the diet can also be harmful.

vitamins are __________ in fruits, vegetables, and grains. vitamin deficiency diseases are relatively _______ in the U.S.

-clean hands, food contact surfaces, and vegetables and fruits -separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods -cook foods to a safe temperature -chill perishable food promptly

what are FDA basic food safety principles?

whole half low

whole and refined grains: make at least half your grains __________ grains. vegetables and fruits: fill ______ your plate with fruits and vegetables. dairy: use fat-free or ____-fat milk and dairy products.

analyze techniques

*assessing and changing your diet* __________ your current diet and compare it with optimal dietary goals. use behavioral self-management ______________ and tips.

USDA MyPlate *provide strategies for getting specific nutrients: vitamin B-12, vitamin D, calcium, iron, zinc

*food plans for vegetarians* _________'s Healthy Vegetarian diet plan. __________ can be adapted for vegetarians.

cholesterol caffeine sustainability

*key differences in 2015 guidelines* dietary ____________: no specific limit. ___________: moderate amounts of coffee can be part of a healthy dietary pattern. _______________: consider environmental outcomes and food security.

0.8 10 *most Americans get sufficient protein, experts recommend focusing on low-fat choice to reduce calorie intake.

adequate daily intake of protein for adults is _____ gram per kilogram of body weight. the recommended range for intake is _____-35% of total daily calories.

plant lower *processing of packaged

all ________ foods contain some dietary fiber. *fruits, legumes, oats (especially oat bran), and barley all contain fiber that help ________ blood glucose and cholesterol levels.

levels glycemic index *for people with such health concerns as diabetes, glycemic index may be an important consideration in choosing foods.

insulin and glucose ________ rise and fall following a meal or snack containing any type of carbohydrate. ____________ _______: measure of how a particular food affects blood glucose levels.

complex digestion

__________ carbohydrates include starches and most types of dietary fiber. during ____________ the body breaks carbohydrates into simple sugar molecules.

glucose glycogen

__________: a simple sugar that is the body's basic fuel. ____________: a starch stored in the liver and muscles.

bran endosperm germ

*the parts of a whole grain kernel* _______: "outer shell" that protects seed. contains fiber, B vitamins, trace minerals. _____________: provides energy, contains carbohydrates and protein. ________: provides nourishment for the seed, contains antioxidants, vitamin E, B vitamins.

information supplements *FDA has labeling regulations for supplements.

FDA regulations now require calorie ______________ on restaurant menus and vending machines. dietary ____________ are not legally considered drugs and not regulated the way drugs are, and large doses of some can cause health problems.

fats (linoleic acid and alpha-linolenic acid) saturated fats unsaturated fats *monounsaturated, polyunsaturated

____ (lipids) are the most calorie-dense form of energy (9 calories per gram) ______________ ______: fatty acids found mostly in animal products and tropical oils; usually solid at room temperature. ________________ _______: fatty acids found primarily in plant foods; usually liquid at room temperature.

low-density lipoprotein (LDL) high-density lipoprotein (HDL)

______ ________ _____________: blood fat that transports cholesterol to organs and tissues; excess amounts cause accumulation of fatty deposits on artery walls. ______ _________ ____________: blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease.

trans fatty acid cholesterol

_______ ________ ______ (trans fat): unsaturated fatty acid produced during the process of hydrogenation. ____________: waxy substance found in blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones.

water absorption *water is the medium in which most chemical reactions in the body take place.

_______ is a major component in foods and the human body (can go 50 days without food, only a few days without water). water is used in digestion and __________ of food.

dietary reference intakes (DRIs) adequate *adequate intake (AI), estimated average requirement (EAR), recommended dietary allowance (RDA)

_________ ______________ ________: 4 types of nutrient standards levels of intake ___________ to prevent nutrient deficiencies and reduce risk of chronic disease.

supplements groups

_____________ lack the potentially beneficial synergistic balance of nutrients, phytochemicals, and fiber. food and nutrition board recommends supplements for the following _________: women capable of becoming pregnant, people over age 50, smokers

phytochemical (phyto means "plant") cruciferous vegetables *the flower petals of these plants form the shape of a cross, hence the name.

______________: naturally-occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer. ______________ ___________: vegetables of the cabbage family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower.

carbohydrate (sugars, starches, and dietary fiber) simple

______________: supplies energy to body cells, is an essential nutrient. _________ carbohydrates are single sugar molecules (monosaccharides) and double sugars (disaccharides)

Dietary Guidelines for Americans patterns *healthy U.S.-style pattern, healthy vegetarian pattern, healthy mediterranean-style pattern

________ _____________ ____ __________: general principles of good nutrition intended to help prevent certain diet-related diseases. 2015 Dietary Guidelines Advisory Committee developed three eating ________ that can be used as the basis of a healthy diet.

Dietary Approaches to Stop Hypertension (DASH) vegetarian *vegans, lacto-vegetarians, lacto-ovo-vegetarians, partial, semivegetarians, or pescovegetarians

_________ __________ ___ _______ _______________: developed to help control high blood pressure, tailored with consideration given to sodium, potassium, and other nutrients of concern for blood pressure. ______________: someone who follows a diet that restricts or eliminates foods of animal origin.

unrefined slowly *consumption of whole grains is linked to reduced risk of heart disease, diabetes, and cancer. they play an important role in gastrointestinal health and body weight management.

_________ carbohydrates tend to take longer to chew and digest than refined ones. generally enter the bloodstream more _________.

protein amino acids

_________: essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy. _______ ______: building blocks of proteins.

MyPlate personalization, daily physical activity, tracking and planning

_________: food-group plan with practical advice to ensure a balanced intake of essential nutrients. what are the key messages of MyPlate?

dietary fiber soluble (viscous) fiber insoluble fiber

__________ _______: non-digestible carbohydrates and lignin that are present in plants. _________ _______: fiber that dissolves in water or is broken down by bacteria in the large intestine. ___________ _______: fiber that does not dissolve in water and is not broken down by bacteria in the large intestine.

minerals (there's 17 essential minerals) anemia osteoporosis

__________: inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions. __________: deficiency in the oxygen-carrying material in the red blood cells. _______________: condition in which the bones become thin and brittle and break easily; due largely to insufficient calcium intake.

nutrition essential nutrients *the body requires about 45 essential nutrients, and these include proteins, fats, carbohydrates, vitamins, minerals, and water.

__________: science of food and how the body uses it in health and disease. ____________ __________: substances the body must get from foods, because it cannot manufacture them at all or not fast enough to meet its needs.

vitamins 13 *4 are fat-soluble (A, D, E, and K) *9 are water-soluble (C and the B vitamins; thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)

___________: carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body. humans need ______ vitamins.

digestion kilcalorie *a person needs about 2,000 kcals per day to meet their energy needs *these nutrients provide energy: protein (4 kcal/g), fats (9 kcal/g), and carbohydrates (4 kcal/g)

___________: process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use. _____________: measure of energy content in food, 1 kilocalorie represents the amount of heat needed to raise the temp. of 1 let of water 1 degree Celsius; commonly referred to as calorie.

functional fiber total fiber

_____________ _______: non-digestible carbohydrates either isolated from natural sources or synthesized (may be added to foods and dietary supplements). _______ _______: total amount of dietary fiber and functional fiber in your diet.

functional A, D *more recently, manufacturers began fortifying breads and grains with folic acid to reduce neural tube defects.

_____________ foods to which health-promoting or disease-preventing components have been added. two functional foods introduced in the U.S. were iodized salt and milk fortified with Vitamins ____ and ____.

complete incomplete legumes

foods are "___________" protein sources if they supply all nine essential amino acids: meat, fish, poultry, eggs, milk, cheese, and soy products. "____________" protein sources provide fewer amino acids: plant sources such as beans, peas, and nuts _________: vegetables like dried beans and peas that are high in fiber and provide protein.

intake *tolerable upper intake level (UL) daily values *based on a 2000-calorie diet.

maximum daily _________ that is unlikely to cause health problems. ________ ________: simplified versions of the RDAs used on food labels; includes values for nutrients with no established RDA.

mercury week *avoid shark, swordfish, king mackerel, or tilefish. check advisories

per FDA and EPA, pregnant and nursing mothers should minimize exposure to ___________ in seafood. eat 8 to 12 ounces a ______ of a variety of shrimp, canned light tuna, salmon, pollock, and catfish.

variety trans syrup *choose moderate or vigorous activity.

protein foods (meats and beans): select a _________ of protein foods. oils: avoid ________ fats. solid fats and added sugars: high consumption of high-fructose corn ________ linked to obesity, diabetes, and other problems.

-limiting marketing of unhealthy foods for children -ensuring competitive foods meet the Dietary Guidelines -eliminating sugar-sweetened beverages from schools -including amounts of added sugars in grams and tablespoons on Nutrition Facts labels

to encourage healthy living, recommend: -establishing local, state, and federal policies to make healthy food accessible -setting nutrition standards for foods and beverages offered in public places -implementing USDA's comprehensive school meal guidelines

reactions antioxidant

vitamins help chemical __________; contribute to production of red blood cells and maintenance of nervous, skeletal, and immune systems; and act as antioxidants. _____________: substance that protects from breakdown of body constituents by free radicals; antioxidants' actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules.

children and teenagers, college students, pregnant and breastfeeding women, older adults, athletes, people with special health concerns label *new FDA food label requirements to go into effect in 2016.

what are the various population groups that have dietary challenges? food _______ show serving sizes and amounts of fat, sat. fat, trans fat, cholesterol, protein, dietary fiber, total carbohydrate, and sodium in each serving.