HHS-231 Final Study Guide Part 1 (Chapter 5 & Chapter 6)

What is the meant by healthy, fresh and natural on food labels?

"Healthy" - Low in fat, low in saturated fat, contain 480mg or less of sodium, small amounts of cholesterol, and 10% DV of specific vitamins and minerals. "Fresh"- Unprocessed or raw foods that did not undergo any freezing or thermal processing. Foods can be stated as "fresh" even if they have post-picking approved waxes, pesticides, chloride or acid wash on the produce, and ionizing radiation (under a certain amount). "Natural" - Currently under examination by the FDA. In the past, "natural" was described as nothing artificial or synthetic that was not normally expected in the food. However, this term did not address production or processing methods. In May 2016, the FDA opened a public forum for comments and suggestions about labeling parameters for the term "natural." With that said, there is currently no defined characteristics from the FDA for the term "natural" in food. Therefore, manufacturers could put "natural" on their food without any negative ramifications.

What are different types of health claims and how to they affect food labelling or food choice? Provide an example of each type of health claim.

1) Authorized - Well-established relationship between food and the health benefit. Must be petitioned by the manufacturer and verified by the FDA. Only 12 have been approved. Statements put on foods must be exactly as stated by the FDA guidelines. 2) Authoritative - Well-established claims based on a government agency like the CDC or NIH. Can only be used in food (not supplements). Must contain "may" in the statement as there are other factors that could contribute in addition to the statement. 3) Qualified - Evidence is still emerging. Allowed to expedite communication to the public; however, the evidence for this type of claim does not need to be as strong as authorized or authoritative. Needs to state: "Some evidence suggests," or "Limited or not conclusive" or "Has Omega-3" Can be used on dietary supplements if approved by FDA.

Describe the 3 types of label claims. Give an example of each.

1) Nutrient Content Claims - A descriptor of the quantity of nutrients in the food. These descriptors meet the criteria set by the FDA, although many of the nutrient content claims are determined by serving size and therefore can be slightly confusing for consumers. 2) Health Claims - Statements put on by manufacturers that show the connection of the food product or dietary supplement with the potential to reduce the risk of certain diseases or conditions. 3) Structure/Function Claims - Describes the effect that a substance has on the structure or function of the body and do not refer to a disease. They can be used on foods and dietary supplements. These types of claims must be truthful and not mislead the public; however, they are not pre-reviewed or authorized by the FDA. They tend to be more generic. Examples include "calcium builds strong bones," "boosts immune function," or "improves memory."

What are two major issues with serving sizes?

1) Serving sizes are set by manufacturers and are not standardized within the United States. Therefore, food-to-food comparisons with differing serving sizes can be difficult. Also, depending on the food, the label can portray the food as better or more 'healthy' because of a reduced serving size. 2) Serving sizes do not always portray a realistic portion size for the food. High-fat and/or high-sugar foods have small serving sizes, which isn't always equivalent to the portion sizes being consumed by individuals. The average American consumes 22 teaspoons of sugar a day, when the recommended is around 7-9 teaspoons. The recent change to the nutrition facts panel is supposed to address this issue of non-realistic portion sizes to serving sizes; however, until the new nutrition facts panels are fully implemented this will remain uncertain.

What are at least 4 (and yes there are more than 4) of the major changes to the new food label?

1) Servings - The number of "servings per container" and the "Serving Size" declaration have increased and are now in larger and/or bolder type. Serving sizes have been updated to reflect what people actually eat and drink today. 2) Calories - "Calories" is now larger and bolder. 3) Fats - "Calories from Fat" has been removed because research shows the type of fat consumed is more important than the amount. 4) Added Sugars - "Added Sugars" in grams and as a percent Daily Value (%DV) is now required on the label. 5) Nutrients - Vitamin D and potassium are now required on the label because Americans do not always get the recommended amounts. Vitamins A and C are no longer required since deficiencies of these vitamins are rare today. The actual amount (in milligrams or micrograms) in addition to the %DV must be listed for vitamin D, calcium, iron, and potassium. 6) Footnote - The footnote at the bottom of the label has changed and now has a definition and explains the meaning of %DV.

What are 5 ways to increase your mental flexibility?

1) Social Connection - Join clubs/organizations/groups. Call someone you care about instead of text. Get out from behind TV/computer screen. Provides improved quality of life. 2) Staying Active - Physical activity and exercise increase mental flexibility and resilience. 3) Managing Stress - When we get stressed out, the nervous system perceives stress and triggers hormones into the blood. Then the body secretes the cortisol (stress hormone), epinephrine and norepinephrine and your body begins to respond (heart rate elevated, sweat). Then the hormones reach the target area and the fight or flight response is activated. 4) Brain Healthy Diet - Focus on water and limit sugary drinks and excessive caffeine. Incorporate a healthy daily breakfast. Quality whole fruits and veggies, nuts, and other food. Have and encourage responsible consumption behavior (why are your engaging in this activity?). 5) Quality Sleep - Brain regions involved in learning are reactivated during sleep. Have a sleep schedule, practice a relaxing bedtime ritual, avoid electronics 30 minutes prior to sleep, and use bright lights in the morning. If you can't sleep, go into another room until you are tired, write your thoughts down, and avoid taking long naps. 6) Meaning and Purpose - Find activities that are meaningful to you. Also find work that is engaging to you (not just about money). Be creative in your thinking. Reflection and mindfulness. Journaling is a great way to reflect on your priorities and because "shame loves secrecy", the more we put it out there, the better you will feel. It will also help with structure. Create a personal mantra or vision, and say yes to things that make you uncomfortable, but also know it is okay to say no. Volunteer, hang around pets or animals, learn to be still, and limit multitasking.

What are the 5 governmental requirements of a food label?

1) Statement of Identity (SOI) - On the front of the package and in prominent font. Clearly states what the food is. 2) Net Weight/Contents - The amount of food in the container expressed in weight (g), measure (oz) or numeric amount (bars). It must have both metric (grams, kilograms, milliliters, liters) and U.S. customary system (oz, fluid oz, lbs). It must be prominent, conspicuous, and easy to read as well. 3) Ingredients List - The ingredients that weigh the most are listed first and ingredients that are listed last weigh the least. Some common names for food can be in parenthesis like sucrose (sugar) and lecithin (soy). Artificial colors are listed by name if certified (Red 40), and non-certified colors are listed as artificial colors or caramel coloring. Most importantly, major food allergens must be identified: Milk, eggs, fish, Crustacean shellfish, tree nuts (specific nut must be declared), wheat, peanuts, and soybeans. These account for 90% of food allergens. 4) Information of Food Manufacturer - Must list the manufacturer, distributor, or packer of the food. List name, address (if not listed in a phonebook), city, state, and zip code. 5) Nutritional Information - (also called Nutrition Facts Panel) Offer the Percent Daily Value (% DV) on the label which is used as a guide to the nutrients in one serving of food. These are based on a 2,000 Calorie diet for healthy adults and should serve as a rough estimate. %DV = 5% or less is low; %DV= 20% or more is high. The nutritional information label was recently updated in May 2016 with an anticipated label change deadline for manufacturers with over $10 million dollars in sales by July 26, 2018 and one year later (July 26th, 2019) for manufacturers with sales less than that.

Who are prone to mental health issues and why is it relevant to our HHS 231 class?

44.7 million people (18.3%) in 2016 in the United States suffered from any mental illness. That's about 1 in 5 or 1 in 6. This statistic encompasses mental health issues that affect emotional, psychological and behavioral disorders from mild to severe in nature such as depression, anxiety, bipolar disorder, autism, ADHD, post-traumatic stress, eating disorders and much more. Mental Health disturbances can be triggered in many different ways; biological (for example: genetics or chemical imbalances), psychological (personality type, trauma) or environmental (trauma, circumstances, stressors). Due to brain changes in the teenage years, many mental health issues appear between 18-25 years old. This age group is also the least likely to seek help. Oregon has the highest prevalence of all states, with 22.7% of adults having a mental illness. ⅓ of college students suffered debilitating depression and 49.9% experienced overwhelming anxiety over the last year. ½ of mental health issues start by 14 years of age. ¾ start by 25 years of age.

Describe the difference between an absolute and relative stressor.

Absolute Stressor - Situations which everyone exposed to that stressor would interpret the situation as being stressful. EX: A forest fire close to your neighborhood, a tsunami, earthquake, or flood. Relative Stressor - An event interpreted by some people as being stressful such as time constraints, busy schedules, relationships, or work demands.

Explain the difference between acute and chronic stress and how/why these increased states of stress can lead to health implications?

Acute Stress - Demands and pressures of the recent past or anticipated demands of the near future. Some examples of acute stress are things like: public speaking, exams, or relationship issues. Acute stress can be motivating or overwhelming. Chronic Stress - Never-ending, reoccurring, or long-term stress. Some examples of chronic stress are health conditions, finances, or acute stressors that are never dealt with. Chronic stress can result in the body's inability to shut off the stress response even after the stressor has disappeared (allostatic load).

Describe the symptoms of anxiety and depression.

Anxiety - Fear or worry that won't go away and can get worse over time. Some symptoms include sleep issues, uncontrollable worry, irritability, muscle tension, on edge. Most common form of mental health issue. Includes generalized and social anxiety, panic disorder, and OCD. Sustained mental health disorder that can be triggered by stress. ⅓ receive treatment. 23% at OSU have major or moderate anxiety. Depression - Persistent feeling of sadness, loss of interest, irritability, lack of energy, or hopelessness. Feeling depressed long term can trigger depression. Treatment is long term. At OSU, about 32% of students deal with major or moderate depression. 16.2 million people in the US suffer from depression (6.7%).

Describe at least 3 other creative options for managing stress.

Coloring, journaling, hanging out with friends, singing, dancing, drinking tea, listening to music, sex, watching a movie, aromatherapy, animals, massages, video games, reading a book, hugs, knitting, laughing.

What are the 4 universal components or ingredients that lead everyone to feel stressed? Give a practical example of each component.

Components or "Ingredients" that Increase Stress (N.U.T.S.). These situations will allow the body to secrete our stress hormones and anticipating or worrying about these stressors keeps our stress response turned on. 1) Novelty - A new experience that you haven't experienced before. 2) Unpredictable - No way of knowing it would have occurred. 3) Threat to Ego - Reflects your competence, knowledge, and personal credibility. 4) Sense of Control - Lack of autonomy (you are not in control of the situation).

What does it mean when the package has the "Non-GMO verified" label on it?

Currently, the United States and Canada allow GM foods to be incorporated into the food supply without being labelled. The two main reasons why they are not labelled are: 1) it would be expensive and 2) it could cause unnecessary concern for consumers. The Non-GMO Verified Project is a non-profit organization that tests and verifies that food products have less than 0.9% of genetically engineered ingredients.

What are strategies to engage in responsible drinking behaviors during college?

Examining or being aware of your attitudes and behaviors, drinking moderately and responsibly, and encouraging responsible drinking in others.

In choosing low fat, fat free, or light food options, what are important aspects to know?

Fat Free - Less than 0.5 grams of fat per serving. Low Fat - Less than or equal to 3 grams of fat per serving. Light - ⅓ fewer calories or ½ fat of the "regular" version.

What are crystalized and fluid intelligence? Give an example of each.

Fixed Mindset - Abilities and intelligence is static. Avoiding challenges. Giving up easily (external locus of control). Seeing effort as fruitless (outcome focus). Ignoring feedback. Growth Mindset - Abilities and intelligence is fluid. Embracing challenges. Persisting in the face of setbacks. Seeing effort as a path to mastery. Learning from criticism.

General Adaptation Syndrome

General Adaptation Syndrome (GAS) - A universal and predictable response pattern to all stressors. This sequence follows three main stages: Alarm, Resistance, and Exhaustion. Homeostasis occurs before the alarm phase.

What is the difference between traditional, greek, and greek-style yogurt?

Greek Yogurt - Strained 3 times, more expensive, thicker and creamier, higher in protein and saturated fat. Greek-Style Yogurt - Thickened and not strained, less calories but more additives.

What are 5 ways to help a friend and yourself if you are struggling with mental health.

Mental Health Action Plan: ALGEE A - Assessing for risk of suicide or harm L - Listening non-judgmentally G - Give reassurance and information E - Encouraging appropriate professional help E - Encouraging self-help and other support strategies

What is progressive muscle relaxation? Describe how someone participate in this activity?

Pairs rhythmic breathing and muscle contraction to reduce muscle stiffness (good to use before bed). PMR occurs through first contracting a major muscle groups (from toe to head) for 10-15 seconds, relaxing that muscle group, and ending by contracting all muscles at once and then relaxing to release any muscle tension left.

List and describe the following positive mental health strategies: positive self-talk, self-compassion, imagery, and mindfulness.

Positive Self-Talk or Mentally Restructuring - Research recommends at least a 3:1 positive to negative ratio and a 5:1 ratio of positive to negative interactions in your relationships. Thinking negatively can lead to negative actions or outcomes and thinking positively can lead to positive actions or outcomes. Your self-efficacy, or belief in your ability to succeed or accomplish a specific task, is impacted based on your thoughts and internal dialogue. Positive self-talk is realistic, specific, restructuring dialogue that you have with yourself during times of struggle, stress, or accomplishment. Think about your past, present, and future. Self-Compassion - Being kind and understanding to yourself during times of failure or inadequacy instead of being judgmental and critical. The factors of self-compassion are: kindness, common humanity, and mindfulness. When things go wrong in our life we go into problem solving mode instead of care and compassion. Mindfulness - Your active awareness during the present moment - fully present with our feelings and in our space - not thinking about the past or future. It does not take much time. Mindfulness allows for our feelings to be present but it is distinct in that we need to be aware of those feelings without over-identifying with our reactions or emotions. The take home message about the 'superpower of mindfulness' in this video is best stated as "Mindfulness is learning how to become aware and respond wisely to situations that happen to you rather than responding blindly". Limit distractions. Take 3 deep breaths. Imagery/Visualization and Meditation - A technique used to see yourself accomplishing the task before you do, and it helps to develop your self-efficacy. Visualization can be done with your eyes closed as you focus on a specific outcome, situation, or image within your mind.

What are at least 3 positives and negatives of High Fructose Corn Syrup?

Positives - Inexpensive, sweet preservative, increases shelf life of food. Negatives - High level of processing, contains at least 1 GMO enzyme.

What are the positives and areas of concern for GM foods?

Positives - Strengthening global food supply, pest or disease resistance, herbicide, drought, and cold tolerance, higher crop yields, and increased nutrients (such as golden rice where Vitamin A is added). Negatives - Environmental hazards, increase prevalence in allergies (too early to tell), outcrossing (gene transfer to other species which could modify their genomes unintentionally), gene transfer within our bodies.

List and describe strategies for improving your time management skills.

Prioritize what is most important, use a calendar, write to-do lists with only 5 things on it, avoid over-commitment, and plan more time for tasks to make them more manageable. The Pomodoro technique says that you should intently focus one Pomodoro session for 25 minutes. To do this, you should turn off anything that could distract you and at the end of the session, take a break or turn your attention to something else. Get the big things done first.

Why are reading food labels important? What are some things to look for in reading food labels?

Reading food labels is important to health because it is enables you to understand how healthy a food item truly is. Look at the serving sizes.

Define serving size, portion size. What is the difference between these two terms? What are some practical ways to estimate your portion size?

Serving Size - The amount of food that is used to show the dietary guidelines for that food. Portion Size - The amount of food one eats. Fist..............................................1 cup Cupped Hands....................1/2 cup 2 Cupped Hands................1 cup or 1 oz Palm..........................................3-4 oz Thumb......................................1-2 tbsp Thumb Tip...............................1 tsp

Why are sleep and physical activity important for managing stress?

Sleep - ​For adults aged 18-64, the recommended amount of sleep is between 7 and 9 hours per night, and you should fall asleep within 15-20 minutes of lying down. Increased levels of stress can make it difficult to fall asleep and stay asleep, and sleep deprivation can inhibit learning and memory. Some strategies for sleep would be to plan a bedtime, remove screens 30 minutes before bed, turn phone off or place it away from where you sleep, take a nap (but this should only be between 10 and 30 minutes), keep a sleep schedule or have consistent sleep routines, exercise (vigorous exercisers report the highest quality of sleep), reduce sitting time (the more you move the better you sleep). Physical Activity and Exercise - Physical activity is known to be beneficial for cardiovascular and muscular skeletal health, and now more than ever, brain scientists are discovering the effects of physical activity on cognitive functioning. Physical activity has been found to increase executive functioning and neuroplasticity, which are critical to provide protection to the brain, aerobic fitness a little more than muscle fitness, but both are better than being sedentary.

Define and give an example of the following: Stress, stressor, eustress, distress, stress response, and allostatic load.

Stress - A disturbance in your physical or emotional state that your body needs to respond to. Mental health and wellbeing is linked (but not limited) to how we manage our day-to-day stress levels. Everyone handles stress differently. Eustress - Perceived positive stressor (gives sense of motivation). Distress - Perceived negative stressor (constant starting and stopping can overwhelm). Stress Response - How our body physiologically reacts to the stressor. Allostatic Load - Cumulative negative effects of heightened stress that can be detrimental to overall well-being. It is the body's physiological response where your body is unable to shut off the stress response. It can result in hypertension, cardiovascular disease, weight gain, hair and skin problems, diabetes, digestive system issues, and the loss of libido.

What are the Clean 15 and Dirty Dozen and how do they relate to organic foods?

The Clean 15 are the 15 foods that, when grown conventionally, still have the lowest pesticide residues. These tend to be fruits and veggies with thicker peels and outer shells that you do not eat, whereas the dirty dozen has the most pesticide residues. Purchasing organic fruits and vegetables on the Dirty 12 list is a better use of your money if buying organic is a priority for you. Clean 15: Avocados, Sweet Corn, Pineapples, Cabbages, Onions, Sweet Frozen Peas, Papayas, Asparagus, Mangoes, Eggplants, Honeydew Melons, Kiwis, Cantaloupe, Cauliflower, and Broccoli Dirty 12: Strawberries, Spinach, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes, Sweet Bell Peppers

Can you calculate the amount of energy from a food label?

The amount of energy is the amount of calories. Remember that fat is 9 kcal/g, protein is 4 kcal/g, and carbohydrates are 4 kcal/g.

What is the average added sugar intake for Americans and what is the WHO recommended limit?

The average added sugar intake for Americans is 22 tsp per day. WHO recommends 6 tsp per day.

What is a whole grain? Describe the differences between the different whole grain stamps.

There are numerous research studies that show the importance and health benefits of incorporating whole grains into our diets. It's recommended to make half of your grains whole grains. To be considered a whole grain, the three parts of the grains that must be present in the food are the bran, the germ, and the endosperm. There are three types of whole grain stamps that you would see within the grocery stores: 100% Whole Grain Stamp - All of the grains are whole grains, at least 16 grams of whole grains per serving. 50% Whole Grain Stamp - At least half of the grains are whole grains, a minimum of 8 grams of whole grains per serving. Basic Whole Grain Stamp - At least half of the grains are whole grains but they may contain some refined grains, at least 8 grams of whole grains per serving.

What are the key requirements for a food to be labelled "organic"? What are the requirements for meat/poultry?

To be considered USDA organic, the food item must have 95% or more of the ingredients follow these two requirements: 1) Free of synthetic additives like pesticides, chemical fertilizers, and dyes. 2) Must not be processed using industrial solvents, irradiation, or genetic engineering. The remaining 5% may only be foods from an approved list. Foods with a 100% Organic label claim meet and exceed these two guidelines above and can also display the USDA Organic descriptor on the package. Organic Meat/Poultry Requirements: 1) Must be raised on certified organic land. 2) Must be fed certified organic feed - Cannot contain animal by-products, antibiotics, or Genetically Engineered (GE) grains. No pesticides or chemical fertilizers. 3) No antibiotics or added growth hormones are allowed - Federal regulations prohibit the use of hormones in raising pork and poultry. 4) Must have outdoor access - This could be a window or a field.