Nutrition Exam 2 (Ch. 112-19): Concepts Study Guide
How can you reduce risk of developing diabetes?
Ch. 13 1. Follow a healthy dietary pattern: low in added sugars; whole grains and whole grain products, increased fruits and vegetables, decreased red meat and processed meat, increased fish and shellfish , no or low-fat dairy products, and lean meat, increased legumes, nuts, adequate Vitamin D, moderate alcohol intake. 2. Lose 7% of initial body weight, if overweight -> obese 3. Exercise 150 minutes per week or more
What is celiac disease
Ch. 17 Wheat allergy; an autoimmune disease in which people cant eat gluten because is causes inflammation of their small intestine. The inflammation produces diarrhea, fatty stools, weight loss and vitamin and mineral deficiencies. Gluten is the protein in grain (wheat, barley, rye). Find in breads, pasta, cereal, etc.
Why is fat important? What is fat's role in the body?
ch. 18 1. Fats are a concentrated source of energy; 1 gram fat = 9 calories = energy to walk/jog for 2 minutes 2. Contributes to body's energy reserves (fat stores); 1 lb of body fat = 3500 calories of energy 3. Fats carry the "essential fatty acids", provide fat soluble vitamins to the body (Vitamin D, E, K, and A), and certain phytochemicals. 4. Fat increases flavor and palatability of foods 5. Fats provide relief from hunger 6. Body Fat helps cushion organs and tissues 7. Body fat insulates organs and tissues 8. Produces hormones, such as adiponectin and leptin, and other signaling substances that participate in regulation of body processes 9. serves as a component of cell membranes that acts as a barrier between ourside and inside cells and maintenance of structural integrity of cells 10. Precursor to Vitamin D, estrogen and testosterone
How does alcohol affect nutrition?
provides 7 calories/g (energy source) provides minimal or no nutrients (energy dense) Interferes with absorption of Vitamins Increases excretion of Vitamins and Minerals leads to malnourishment Decreased ingestion of vitamins: thiamin, niacin, vitamin b12, A, C, and folate toxic effects on liver decreased cellular use of nutrients Ex: decreased intake of thiamin, impairs brains utilization of glucose.
What is the DASH diet, Mediterranean diet?
Explain characteristics and health effects? (See Attached)
What % of calories are recommended to be carbs, protein, fat (including saturated fat).
Hint: Look at diet assessment reports USDA recommendations: Carbohydrates: 45-65%; 1,034.1-1,493.7 kcal Protein: 10-35%; 229.8-804.3 kcal Fat: 20-35%; 459.6-804.3 kcal
What are the three types of diabetes and what's the difference amongst them?
(hint: risk factors, causes, treatment) type 1 (insulin deficient; starts young, insulin dependent, 5-10%, genetic predisposition, diet; treated with insulin, diet, exercise, weight) type 2 (insulin resistant; due to obesity especially belly fat, being sedentary, insulin resistance, low weight at birth, genetic traits, older age; most common 90-95%; treat with weight loss, exercise, healthy diet, insulin, other meds), gestational (insulin resistant, first discovered during pregnancy; 9.2% of women develop; varies a lot by ethnicity - blacks, asians and native americans have higher level; > 35, obesity, diet high in red and processed meat, low fiber, high processed sugar and low physical activity increase risks)
Which foods can cause someone's blood sugars to rise?
Carbohydrates (carbs) are what cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars (glucose). Those sugars then enter the bloodstream. As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. Key: Limit intake of added sugars and foods high in refined (white bread, white rice, pasta, sweets, cakes, cookies, sodas); Eat more high fiber, whole wheat, bright colored fruits and veggies, low fat meat, fish. legumes, nuts and seeds.
What happens if we don't eat carbohydrates?
Carbs are: simple sugars (4 cal/g), complex carbs (4 cal/g), dietary fiber (2 cal/g); body's main energy source, 1. What is the storage form of carbohydrates? Chemical substances in foods that consist of simple sugar molecule (glucose) or multiples of them in various forms; consists of carbon, hydrogen and oxygen; 2. How can the body make glucose from other intermediates? if you don't have carbs, the body also makes it's own glucose too. body can also create its own glucose from non-carbohydrate carbon sources; this process is known as gluconeogenesis—or GNG for short. Most gluconeogenesis (about 90%) happens in the liver (glycogen - in muscles too), and the remaining 10% occurs in the kidney; and amino acids in the body; and glycerol component of fats.
What is the sugar found in milk called? What enzyme is needed to break this down called? If people don't have enough of this enzyme, what symptoms may they experience?
Ch. 12 1. Lactose. It consists of two sugars: glucose and galactose. 2. An enzyme in our small intestine called lactase quickly breaks down the lactose into its two parts. Only after the two sugars have been separated can they be absorbed by our bowel. 3. Lactose Maldigestion: when you don't have enough of the enzyme lactase to breakdown lactose. NOTE: different from Lactose Intolerence which symptoms of lactose maldigestion (flatulence, bloating, abdominal pain, diarrhea, rumblint in the bowel)
What are some examples of whole grains?
Ch. 12 Barley. Brown rice. Buckwheat. Bulgur (cracked wheat) Millet. Oatmeal. Popcorn. Whole-wheat bread, pasta or crackers
What is the difference between a whole grain and refined carbohydrates?
Ch. 12 Hint: what part(s) of the grain are removed and what do these contain? Whole Grain: They have three important parts to them: the bran, the germ, and the endosperm. Bran has plenty of B-vitamins. The germ also has B-vitamins, and it also offers up some protein, fatty acids, and minerals; Examples: Barley. Brown rice. Buckwheat. Bulgur (cracked wheat) Millet. Oatmeal. Popcorn. Whole-wheat bread, pasta or crackers. Refined Carb: Refined grains have removed the bran and germ, just left with endosperm; Examples: white bread, white rice, cookies, and cakes. Because of their simple sugars structure, these carbs break down in the body rapidly.
What has research found on artificial sweeteners? Are there any health benefits?
Ch. 12 See Week 6 curated content article on artificial sweeteners, metabolic syndrome and weight gain 1. non-nutritional sweeteners, offer no significant source of energy or nutrients; have chemical properties; only Aspertame has calories (4 cal/g); no tooth decay; don't promote weight loss w/o calorie reduction too; do NOT promote cancer, nerve disorders, other health problems. 2. No real health benefits of artificial sweeteners except maybe managing intake of "refined" sugars but then these sweeteners over no calories either (except aspertame) which can also fuel the body.
What are some examples of refined grains?
Ch. 12 white flour, white bread, white rice, cookies, and cakes, corn grits
How does fiber provide us with fiber? (key: metabolism)
Ch. 12: Dietary fiber is components of plants that can't be digested by digestive enzymes; 2 types: soluble and insoluble; provides 2 calories/per gram' Get fiber in body by bacteria in colon breaking down fiber; bacteria excretes fatty acids from fiber breakdown; these fatty acids are used as entegy source by colon and body. Helps reduce inflammation, insulin resistance; fat storage and more.
What are some examples of complex carbohydrates?
Ch. 12: Examples include beans, oatmeal, 100 percent whole-wheat bread, quinoa, barley, potatoes, and sweet potatoes. These foods are also naturally rich in vitamins, minerals, and phytochemicals.
What are some examples of simple sugars?
Ch. 12: glucose, galactose, fructose, sucrose
What is diabetes?
Ch. 13 A disease; abnormal use of carbs by body and elevated blood glucose levels; affects 9.4% adults in US; 8.5% worldwide due to rising obesity. Three main types: type 1 (auto immune disease; starts young 11-12 yrs old or before 40; insulin deficiency; 5-10%, genetic predisposition, diet; treated with insulin, diet, exercise, weight) type 2 (due to obesity especially belly fat, being sedentary, insulin resistance, low weight at birth, genetic traits, older age; most common 90-95%; treat with weight loss, exercise, healthy diet, insulin, other meds), gestational (during pregnancy)
Is the glycemic index used a common intervention to manage diabetes in US? Why or why not?
Ch. 13 Yes, it is used to manage diabetes. Eating low-glycemic foods is one tool to help keep your diabetes under control. The glycemic index is a rating system for foods that contain carbohydrate. It helps you know how quickly a food with carbohydrate raises blood sugar, so you can focus on eating foods that raise blood sugar slowly.
What is insulin?
Ch. 13 a hormone produced in the pancreas that regulates the amount of glucose transported into blood after meals. Insulin Resistance: blood cells have reduced sensitivity to insulin so MORE is required to transport glucose; this is what you have with Type 2 and Gestational diabetes; Typically you have elevated insulin levels, glucose, triglycerides and blood pressure. Insulin Deficient: Type-1 diabetes; insulin-producing cells in pancreas are damaged or destroyed and stop producing insulin; leaves too much sugar in the blood and not enough in the cells for energy; need to take insulin to keep in balance.
What is metabolic syndrome?
Ch. 13 metabolic abnormalities that increase risk of heart disease and type 2 diabetes; AKA Syndrome X and Insulin Resistance Syndrome. includes: insulin resistance, abdominal obesity, high blood pressure, high triglyceride levels, low HDL cholesterol, impaired glucose tolerance.
How does socioeconomic factors play a role in development and management of diabetes? How can providers support minority communities in managing diabetes?
Ch. 13; (see articles in week 6: Race and Diabetes) 1.
What macronutrient is alcohol produced from and what is the process called?
Ch. 14 Macronutrient in Alcohol is Carbs. Carbs come from grains, fruits, and other foods. Process is Fermentation. This is where the sugars in carbs are turned into ethanol (alcohol=ethanol) by enzymes in yeast.
Why is protein important? What is protein's role in the body?
Ch. 15 1. Important for structural and functional roles in our bodies. Protein is a chemical substance made up of a chain of 9 essential amino acids (must come from diet) which do kinds of jobs in our body. 2. a. Structural Roles: structural material in muscles, tissues, bones, organs, and blood (hemoglobin); maintains and repairs muscles and tissues; makes up your hair, nails, bones, and muscles; gives tissues and organs their shape and also helps them work the way they should b. Functional Roles: basic component of enzymes, hormones (insulin) and other biologically important chemicals; serves as energy source; helps maintain body fluid balance; helps maintain acid balance in body fluids; contributes to feeling of satiety (feeling full) make enzymes in our body; provides immuo properties for heart, liver, intestines and other body parts. Note: Protein has "nitrogen" so is NOT stored in the body; most protein gets excreted thru urine.
What are key dietary guidelines and MyPlate recommendations for protein?
Ch. 15 For a male, Age 19-20: 6½ to 7 oz-equiv of protein daily from myPlate 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. Food Groups: seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products; Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts; seafood options that are higher in beneficial fatty acids (omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.
What will happen if we do not eat enough or too much protein?
Ch. 15 Not Enough Protein: deficient calories and nutrients; low in iron, zinc, B12, niacin; reduced body strength for breathing; susceptibility to infection; abnormal organ functions; slow growth in kids; loss of muscle mass and strength in adults; possible death if extreme. Too Much Protein: nausea, weakness, diarrheat, rabbit feaver, weak bones, kidney stones, cancer, heart disease, obesity.
What are complementary proteins and examples?
Ch. 15 This is a concept that combines two incomplete proteins at the same meal in order to provide all 9 essential amino acids. Examples: Rice and Beans; rice, tofu and broccoli; corn and lima beans.
How is protein intake determined?
Ch. 15, Dietary Analysis Hint: what do I use as a registered dietitian to estimate how my protein my patient needs?) The RDA for male, age 19-30 yrs old is 56 grams, assumed sedentary. Take your weight lbs x .36. Recommended intake is balanced against their weight and goals (muscle growth, fat loss, athlete) and physical activity level.
What are some examples of mostly protein containing foods?
Ch. 15: "complete proteins"; contain ALL of the essential amino acids in amounts needed to support growth and tissue maintenance EX: animal products such as meat (Chicken, Beef, Turkey, Pork), milk, fish, eggs and soybeans. Note: Legumes (beans), nuts, peanut and almond butter, and certain vegetabes (dark leafy grean, carciferous (brussel sprouts, caluiflower, broccoli)) are good plant based sources of protein too.
What are some reasons someone may be vegetarian or vegan?
Ch. 16 1. Lack of availability of affordability of animal products 2. desire not to cause harm to animals 3. Religious beliefs or cultural values 4. Desire to consume environmentally sustainable foods 5. Taste preferences 6. Personal health 7. Desire to avoid hormones, antibiotics, and possible contaminants in meats and other foods
What are some healthy benefits to following a plant based meal?
Ch. 16 1. Research suggests that people who eat primarily plant based diets tend to have a lower body mass index (BMI) and lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, lower cholesterol and some types of cancers than those who eat meat. 2. Plant based diets are high in fiber, complex carbohydrates, and water content from fruit and vegetables; low in saturated fat, very low if no cholesterol, and rich in vitamins, minerals and antioxidants
What is MSG? What are origins about it being "unhealthy" of "bad" for us? What are some flaws with those reports/studies?
Ch. 17, hint: refer to article in Week 8 curated content 1. MSG (monosodium glutamate) is a flavor enhancer use on meats and in soups, stews and many Chinese food items. 2. Some people are "sensitive" to MSG after eating it but it's just like any other food intolerance. Some people have it and some don't. Symptoms have included: dizziness, sweating, flushing, rapid heartbeat, ringing sound in ears. 3. It was frequently reported that symptoms were seen after eating Chinese food so it was dubbed "Chinese Restaurant Syndrome". However, The best way to test for a food intolerance is to separate real from unreal by doing double-blind, placebo-controlled food challenge. True food intolerances product predictable reactions - it happens every time person consumes sufficient amount of suspected food.
What is the difference between monounsaturated and polyunsaturated fat in terms of chemical structure? What are foods that are mostly mono or polyunsaturated?
Ch. 18 1. Mono v. Poly Unsaturated Fat Chemical Structure Mono: unsaturated fat; contains a fatty acid in which ONE carbon-carbon bond is not saturated with hydrogen. Poly: unsaturated fat; contains a fatty acid in which TWO OR MORE carbon-carbon bonds are bot saturated with hydrogen. 2. Mono v. Poly Foods Mono: Olive, peanut, canola, safflower oils; Avocados; Nuts such as cashews, macadamia, peanuts, almonds, hazelnuts, and pecans. Seeds such as pumpkin, sesame; peanut butter, almond butter; eggs; margarine; hamburger; chicken - roasted, pork chop, Poly: corn, flaxseed, soybean, sunflower, grapeseed oils; sunflower seeds; walnuts, flax seeds, pine nuts; roasted turkey; Fish such as salmon, mackerel, herring, albacore tuna, and trout; mayonnaise; salad dressings
What are some food sources of fat?
Ch. 18 1 gram fat = 9 calories Types of Fats: Monoglycerides, Diglycerides, Triglycerides (fatty acids), Saturated, Monounsaturated, Polyunsaturated. Note: Unsaturated fats have two forms: CIS and Trans Fats are a type of lipid; lipids include fats, cholesterol and oils. Fats consist of carbon,hydrogen and oxygen; energy source 1. Fats and Oils: butter, oil, mayo, heavy cream, salad dressing, margarine 2. Meats and Fast Foods: hot dog, sausage,, bacon, salami, hamburger, chicken w/skin, steak, boiled shrimp, 3. Milk and Milk Products: cheeses, milk (whole, skim, 1-2%), cottage cheese, yogurt 4. Other: olives, avocado, almonds, peanuts, sunfloer seeds, cashews, flax seeds, eggs, potato ships, french fries, taco ships 5. Candy: peanut butter cups, milk chocolate, almond joy, kit kat,
What is cholesterol? Is is essential for our diet? What role does it have on our health? What are dietary recommendations for intake, if any? What are some dietary examples of cholesterol?
Ch. 18 1. Cholesterol is a lipid found in animal products, also in plant cell membranes; 75% of body's cholesterol is produced in liver and brain, rest comes from diet; involved in a lot of body functions. There are TWO TYPES: HDL (good) and LDL (bad); see image for recommended levels. Only in animal products (meats, dairy, eggs, fish) 2. It's NOT an essential nutrient because the liver produces cholesterol from other substances in our diet. 3. It has a lot of functions in the body and our health: a. major component of cell membranes and nerve cells b. used in production of Vitamin D, estrogen, testosterone and other hormones c. Major part of bile which is produced in liver, stored in gallbladder and used in small intestine for digestion and absorption of dietary fats d. Brain is RICH in cholesterol 4. Dietary Recommendations for Intake: 2015 dietary guidelines did not make any recommendations for intake; focused on recommendations on prevention of heart disease and consuming healthy dietary patterrns. 5. Dietary Examples of Cholesterol: Saturated fats: These mostly occur in meat and dairy products. They instruct the liver to produce more bad cholesterol. Unsaturated fats: These are more common in fish, plants, nuts, seeds, beans, and vegetable oils. Certain unsaturated fats can help increase the rate at which the liver reabsorbs and breaks down bad cholesterol. Trans fats: These are solidified vegetable oils. Manufacturers normally use an artificial process called hydrogenation to produce them. Fried food, baked goods, and packaged foods often contain trans fats. These are more related to bad cholesterol. KEY: most effective dietary approach to cutting blood cholesterol is choosing foods that contain unsaturated fats over those that contain saturated or trans fats.
What will happen if we do not eat enough fat? What will happen if we eat too much fat?
Ch. 18 1. Eat Too Much Fat? Weight Gain Because they contain calories; Overindulging in fat is especially risky, however, because fat contains 9 calories per gram -- more than double the 4 calories per gram the other nutrients provide. Being overweight is not just a cosmetic concern. Carrying extra weight increases your risk of developing health problems, such as high blood pressure, diabetes and coronary artery disease. Increased Cholesterol Your body needs some cholesterol; the lipid is a precursor for estrogen and testosterone as well as vitamin D and bile acids. Cholesterol is also a major part of your cell membranes. However, having too much cholesterol in your blood can harden your arteries and increase your risk of developing heart disease. Eating too many of the wrong types of fat is one of the major contributors to high cholesterol. Saturated fat raises your LDL, or "bad" cholesterol, levels; trans fat not only raises LDL levels, but it also decreases HDL, or "good" cholesterol levels. High LDL combined with low HDL is considered a double-whammy when it comes to heart disease. Increased Cancer Risk Although polyunsaturated fat comes with several health benefits, including decreased blood pressure and decreased cholesterol levels, eating too much may increase your cancer risk. a high intake of polyunsaturated fatty acids, specifically the omega-6 fatty acid linoleic acid, stimulates various stages of colon and mammary cancer. Sources of linoleic acid include safflower, sunflower, soybeans and corn. In contrast, consumption of omega-3 polyunsaturated fatty acids derived from fish oil may have a protective effect against the development of cancer. These fats are thought to influence the enzymes that control intracellular signaling and control cell growth. Increased Risk for Chronic Disease: cardiovascular, diabetes - depending on type of fat consumed. 2. Eat Too Little Fat? Increased risk for diabetes and heart disease. Why? Eating good fats helps cut your risk of cardiovascular problems—so if you don't get enough of them, you're missing out on some legitimate heart benefits. Blood sugar may pay the price. When you decrease your intake of saturated fats and up your intake of monounsaturated fats, you may even be able to improve your sensitivity to insulin, a hormone made in the pancreas that regulates your blood sugar levels, When your body isn't sensitive enough to insulin, it reacts by producing even more of it, which can lead to type 2 diabetes down the line if too few fats in diet. You'll feel really hungry all day long. Fat actually keeps you full for longer, since it's harder than sugar for your body to break down. Fat also helps inhibit ghrelin, the hormone responsible for hunger. Your energy levels will be all over the place. When your blood sugar spikes and then dips rapidly—which happens when you eat carbs, since they are full of sugars—you cycle through bursts of energy and subsequent crashes. "When you eat a little fat, though, your blood sugar stays even for a much longer period of time," says Greuner. And that stability will keep you going full steam ahead. With less fat you're substituting more carbs and proteins. You may have trouble concentrating. there is a high concentration of omega-3s in your brain, so they play a crucial role in your ability to concentrate and memory function. when people stuck to a Mediterranean diet (which is full of foods that contain omega-3s, like fish and seeds), they experienced fewer instances of cognitive impairment over the course of about four years. Your skin may feel dry and itchy. Although rare in healthy adults, there is such a thing as essential fatty acid deficiency (EFAD). Essential fatty acids may contribute to skin health, so one of the symptoms you might deal with if you don't get enough is a dry, scaly rash. Other symptoms include decreased immunity and poor wound healing. You're also at a higher risk for EFAD if you have a GI condition (such as inflammatory bowel disease), which might make it harder for your body to digest fats. Vitamin Deficiencies because they are absorbed through fat. KEY: Balanced diet and follow these guidelines: What's recommended: 20-35% of total calories from fat (# grams of fat intake x 9 / total calorie intake x 100); Less than 10% from saturated Fats Most saturated fat in the diet comes from animal foods, such as meat, whole-milk dairy products, cheese, butter and ice cream. Coconut oil and palm oil also contain saturated fat. Trans fats = 4g or less with a 2,000 calorie diet = ~ 1% Processed foods and margarine are the biggest dietary sources of trans fat. AI (Adequate Intake) for essential fatty acids is: (Omega 6, linoleic) = 17g/day men, 12 g/day women; (Omega 3,alpha linolenic) = 1.6g/day men, 1.1 g/day women; to get EPH/DHA recommend 2 servings of fish weekly
What are the types of fatty acids? What are examples essential fatty acids?
Ch. 18 1. Types of Fatty Acids: Essential and Nonessential a. Essential Fatty Acids: #1: Linoleic Acid=Omega 6; polyunsaturated fat; energy source; stored in fat tissue; required in diet; growth and maintenance of healthy skin; reproductive system; large amounts in nerves and brain; helps regulate blood pressure, blood clotting; anti-inflammatory; helpful with diabetes, heart disease, osteoporosis, cancer, Alzheimers, rheumatoid arthritis EXAMPLES: vegetable oils, nuts, grains, and meats. #2: Alpha-Linolenic Acid=Omega 3); polyunsaturated fat; energy source, stored in fat tissue; required in diet; structural part of cell membranes; high amount in brain and nervous system; used in regulation of blood pressure, blood clotting and anti-imflammatory. EXAMPLES: walnuts and flaxseeds; dark, leafy green vegetables (spinach, chard, kale), flaxseed, canola,, walnut or soybean oils. NOTE: Other important Omega-3 fatty acids exist and those are fish oils = EPA and DHA. DHA is a structural component of brain and also a large amount in retina of eye. Fatty fish are the best sources of EPH and DHA. EXAMPLES: anchovies, sea bass, catfish, cod, crab, lobster, salmon, scallops, shrimp, sole, squid, tilapia, trout, tuna, sea bass, mackerel, perch. b. Non-Essential Fatty Acids 1. Choloesterol: lipid found in animal products; found in egg yolks, shell fish, organ meats. 2. Trans Fats: process of adding hydrogen to liquid fats to make them more saturated and solid to extend shelf life.
What is saturated fat? What are some examples of foods that are mostly saturated fat? How does intake of saturated fat impact health?
Ch. 18 1. molecules of fat in which adjacent carbons within fatty acids are linked by a "single bond"; Carbons are saturated with hydrogens 2. Tend to be solid at room temperature; Animal fat, palm oil, coconut oil are sources 3. Saturated fats contribute to heart disease risk factors, increase LDL (bad cholesterol) and especially in highly processed meat products have been contributing to obesity and type 2 diabetes risks. You can't remove ALL saturated fats, its in some food that's also good for nutritional health too. Moderation is key. A reasonable limit is that saturated fat should contribute no more than 10% of your daily calories. For someone who generally takes in 2,000 calories, that's 200 calories, or about 23 grams of saturated fat. That's the amount in eight pats of butter, three glasses of whole milk, or a Burger King Whopper with fries.
What type of fat is coconut oil? What are some "touted" health benefits of coconut oil? What do the studies say about coconut oil?
Ch. 18, hint: look at article in week 9 curated content 1. Coconut is a "saturated" fat; it's 100% fat and 80-90% of it is saturated which you want to limit because it can raise LDL cholesterol (bad one). 2. Touted health benefits include blasting away belly fat, curbing appetite, strengthening immune system, preventing heart disease, staving off dementia and alzheimer's diseases. 3. What did Studies say about Coconut Oil? a. coconut oil increases both LDL and HDL compared to vegetable oils (sunflower, canola, olive); increased total cholesterol by 15 points, LDL by 10 points, HDL by 4 points. b. did not find that coconut oil had any significant effect on body weight, waist circumference, or body fat % c. American Heart Association issued scientific advisory statement in 2017 to replace saturated fats (including coconut oil) with unsaturated fats. They found in 7 trials it raised LDL levels. Advised agains use and limiting saturated fats. 1 gram coconut oil = 12 grams sat fat.
Week 9 Lecture, KNOW SLIDE #17 REALLY WELL
Ch. 19
What are dietary recommendations for heart disease?
Ch. 19 1. Choose more unsaturated fats over saturated fats Guidelines for Saturate Fat Intake: <10% of calories, AHA 5-6% 2. Choose foods containing Omega 3 fats 3. Limit intake of trans fats (4 g per 2000 cal diet) 4. Limit sodium intake (< 2300 mg per day) 5. Limit intake of added sugars and refined carbs Guidelines for Added Sugars : < 9tsp or < 36g men <6tsp or < 25g women
What are some risk factors for heart disease?
Ch. 19 family history high blood pressure elevated LDL and low HDL cholesterol levels Smoking Physical Inactivity Age (> 55) Diabetes Low intake of vegetables, fruits, whole grains, and other sources of fiber and antioxidants Obesity (especially belly fat) High intake of trans fates, refined carbs, added sugars Insulin resistance and chronic inflammation
What are 5 myths about building a healthy vegetarian diet?
Ch. Hint: refer to article in Forum Topic on vegan/veg diets, Ch. 16 1. Myth: Veg and Vegans have a hard time getting enough protein. FACT: NOT TRUE. a well-planned diet. plant-based sources of protein that fit into a healthy eating plan: legumes (beans, lentils, peas and peanuts), soy products, whole grains, nuts, seeds and (for lacto-ovo vegetarians) low-fat or fat-free dairy and eggs. Vegans should consume more protein than their meat- and dairy-eating counterparts. That's because protein from whole grains and legumes has lower digestibility than animal protein. Protein from plant foods is encased in plant cell walls, which are hard to penetrate and digest. For familiar, high-protein vegan options, try bean burritos, tofu and vegetable stir-fries, or lentil chili. 2. Myth: To build strong bones, you mush include dairy in your diet. FACT: NOT TRUE. Dairy is not the only food that can help build and protect strong bones. A number of nutrients are needed for bone health, including calcium, vitamin D and protein. 3. Myth: Eating soy increases risk of Breast Cancer. FACT: not true. soy an easy way to meet both protein and calcium requirements. Despite news reports to the contrary, there is no proven soy-cancer link. 4. Vegetarian Diets are not appropriate for pregnant women, children or athletes. FACT: NOT TRUE. well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including pregnant and lactating women, children and athletes. It's just about making sure you get the nutrients you need. Pregnant women, for example, need more iron; expectant mothers should eat plenty of iron-rich foods and include a source of vitamin C to help increase absorption (iron is not absorbed well from plant-based sources). Try these iron and vitamin C combinations: beans and salsa, broccoli and tofu, black-eyed peas and collard greens. 5. Myth: Just Because Something is Vegetarian Means it is Healthy. FACT: NOT TRUE. "vegetarian" or "vegan" label doesn't automatically equal good health. While some cookies, chips and sweetened cereal might be vegetarian foods, they also are likely high in added sugars and oils. Meatless eaters might find it easy to load up on processed foods such as veggie burgers, but lesser processed options should make up the bulk of a vegetarian diet.
What are some health risks associated with sugar intake?
Diabetes, heart disease, cancer, obesity
What did the "Better Buying Lab: find out when they teamed up with Panera Bread?
Hint: refer to article on how to get meat eaters to eat more plant based foods in forum topic on vegan/veg Better Buying Lab works with food companies, behavioral economists and marketing experts to find ways to get people to eat more sustainably. Focus less on the meat-free or health aspects of plant-based foods — which tend to make consumers feel like they're missing out — and more on their flavor, mouthfeel and provenance, so it's "appealing to the inner food critic within all of us. Panera Bread had a "vegetarian black bean soup" on the menu that was originally labeled as low fat. Customers who tried the soup seemed to like it, but the name didn't seem to encourage a lot of new customers to try it. So Panera tried out a couple of options to see if it could make that soup sound more scrumptious. When it rebranded the dish as "Cuban black bean soup" in a test at 18 stores in Los Angeles and California's Central Valley, sales went up 13 percent. Panera found its results so convincing, Burnett says, that the company is now doing similar name testing for menu items under development. So don't be surprised to see more words like "Tuscan," "grilled" or "toasted" on Panera menus in the future. KEY: Make "healthy" = "sound delicious". Research suggests that 50 percent of U.S. consumers say plant-based foods out there "need a greater variety of flavors".
Does eliminating/avoiding sugar completely from our diet have any adverse affects?
Hint: refer to articles provided for forum topic on sugar; Ch. 12 First, it's important to distinguish between processed (refined) sugars and natural sugars found in fruit, honey, and unsweetened milk. It's hard to cut "all" sugar out of your diet because some occur naturally in foods. The key is to cut way back on processed/refined or added sugars as much as you can. Refined sugars, otherwise known as sucrose, are highly processed from sugar cane and sugar beets; They're high in calories, and have no real nutritional value, while natural sugars contain vitamins and minerals. When you cut way back on processed sugars you almost go through drug withdrawal for a few weeks. We are actually addicted to added sugars - our brain craves it. You may experience exhaustion, headaches, brain fog and irritability and maybe increased anxiety or depression. But it does ago away after a few weeks. This effects do not outweigh the benefits from cutting back on added sugars - lowered inflammation, decreased diabetes risk, lower glycemic levels, weight loss, better sleep.
What are some common myths and facts regarding alcohol intake we discussed in class?
Hint: think about scenarios discussed in Week 7 1. Myth: Had 3 shots of vodka, don't feel buzzed, I can handle it, I can drive home. FACT: NOPE. you migh build up a tolerance but you still have a BAC. It's all dependent on your weight, absorption and digestion. 2. Myth: A cold shower or cup of coffee will sober me up. FACT: NOPE. It's all dependent on how many drinks, in what time frame = absorption and digestion and timeframe you stopped drinking. 3. Myth: Alcohol poisoning isn't a thing. FACT: NOPE. People who have lack of consciousness, confusion, vomiting, seizures, irregular breathing, turning blue.
What are some risk and benefits to drinking alcohol?
KEY: how much is consumed = moderation; RDA: 1 standard size drink women; 2 standard size drinks men; depends on what you're drinking; don't drink if pregnant Risks: heart disease, type 2 diabetes, hypertension, stroke, dementia, all causes of mortality; if abused: addiction; alcohol poisoning, fatty liver disease, cirrhosis of liver, fetal alcohol syndrome (pregnant) Benefits: increases HDL cholesterol (good one); decreases inflammation, red wine has antioxidants; fermentation provides the benefits
Are gluten-free foods healthier for someone who is not allergic or sensitive to gluten?
NO. 64% of people in a survey thought GF diet was healthier but there's no proof that it will improve your health You should avoid gluten if you are diagnosed gluten intolerant (boating, diarrhea, cramps, stomach pain) or have celiac disease. If not diagnosed propertly, you could also have a wheat allergy or Crohns Disease. Downside of GF: less folic acid, iron and other nutrients; less fiber; more sugar; more fat; more expensive.
What are some common myths and facts regarding protein intake?
See Week 7 article in curated content 1. Animal protein is more easily absorbed than plant protein. Fact: Not true, it's all about what type of amino acids make up the protein. Typically, plants are 10-20% less digestable than animal proteins. 2. Vegetarians and Vegans don't get enough protein. Fact: not true. They get plenty but they have to pay attention to it. Adding lots of soybeans (tofu), lentils, nuts, seeds, whole grains and high-protein veggies they're fine. 3. Myth: Daily protein is male=56g and women=46g and most americans get TOO MUCH. Fact: Only 60% of americans get too much. Right now the RAD=0.8g/kg per gody weight. Recently, they are thinking 1-1.2g/kg is the right amount per body weight to build and maintain muscle mass. 4. Myth: Consuming more protein is better. FACT: consuming excessive animal fat is NOT good for you. Add more plant proteins to your diet to meet recommended levels. 5. Myth: Soy isn't a safe protein. Fact: Its a totally safe protein and really good for you. Reduces risk of breast cancer, prostate cancer, heart disease, type 2 diabetes, osteoperosis, lots of good minerals and vitamins, essential for vegetarians and vegans. 6. Myth: If vegan, can't lose weight because beans are so high in carbs. Fact: Yes they're high in carbs but vegans and vegetarians have lower BMI's which means weight is lower too. 7. Myth: Hard to get protein at breakfast. Fact: Plenty of good options for protein in AM. Ex: fava beans and tomatoes; eggs and black beans; breakfast tacos; sweet potato hash with egg; tofu scramble; egg whites stirred into oatmeal; eggs and cottage cheese; egg muffins.
What are recommendations for someone with diabetes in terms of timing of meals and portions of carbs.
hints: 3 types of carbs: sugars (natural, refined), starches, and dietary fiber 1. should meals be sporadic or evenly spaced? yes mealtimes should be spaced out through the day like this: Have breakfast within an hour and half of waking up. Eat a meal every 4 to 5 hours after that. Have a snack between meals if you get hungry. 2. Should someone with diabetes avoid carbs? No They do affect your blood sugar levels, which is why you'll need to keep up with how many you eat each day and pay attention to the time (complex v. refined). Some carbs have vitamins, minerals, and fiber. So choose those ones, such as whole grains, fruits, and vegetables. Gotta watch the cakes, cookies, sodas...all the added sugars. 3. Should someone with diabetes only eat carbs once a day? NO Try to eat about the same amount of carbs at each meal to keep your blood sugar levels steady throughout the day (not necessary if you use an insulin pump or give yourself multiple daily injections—you'll take a fast-acting or short-acting insulin at mealtimes to match the amount of carbs you eat). On average, people with diabetes should aim to get about half of their calories from carbs. That means if you normally eat about 1,800 calories a day to maintain a healthy weight, about 800 to 900 calories can come from carbs. At 4 calories per gram, that's 200-225 carb grams a day.
