Diet & Nutrition
By law (Public Law 101-445, Title III, 7 U.S.C. 5301 et seq.), Dietary Guidelines for Americans is reviewed, updated if necessary, and published every how many years?
5 years
How many Americans or how much of the U.S. adults have hypertension?
74.5 million Americans 34% of U.S. adults
How many Americans or how much of the U.S. population have cardiovascular disease?
81.1 million Americans 37% of the population.
True/False: We should keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats.
True
Which two organizations jointly create each edition of Dietary Guidelines for Americans?
U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS)
What is prehypertension?
blood pressure numbers that are higher than normal, but not yet in the hypertension range Note: 36% of American adults have this
What does a healthy eating pattern emphasize on eating?
nutrient-dense foods and beverages—vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds.
What are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society?
Poor diet and physical inactivity
Dietary Guidelines for Americans, 2010 also recognizes that in recent years nearly ____ percent of American households have been unable to acquire adequate food to meet their needs.
15
How much of the U.S. adult population has high total blood cholesterol?
16%
Reduce daily sodium intake to less than _________ and further reduce intake to ________ among persons who are 51 and older, African American, hypertension, diabetes, chronic kidney disease, and children.
2,300 mg 1,500 mg
The DASH Eating Plan consists of patterns with a sodium limit of HOW MANY MILLIGRAMS per day?
2,300 mg and 1,500 mg
How many people have pre-diabetes?
About 78 million Americans—35% of the U.S. adult population ages 20 years or older—have pre-diabetes.
Examples of beans and peas.
All cooked and canned beans and peas: for example, kidney beans, lentils, chickpeas, and pinto beans. Does not include green beans or green peas.
Examples of enriched grains.
All enriched refined-grain products and enriched refined grains used as ingredients: for example, white breads, enriched grain cereals and crackers, enriched pasta, and white rice.
Examples of dark-green vegetables.
All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, broccoli; spinach; romaine; collard, turnip, and mustard greens.
Examples of other vegetables.
All fresh, frozen, and canned other vegetables, cooked or raw: for example, iceberg lettuce, green beans, and onions.
Examples of red and orange vegetables.
All fresh, frozen, and canned red and orange vegetables, cooked or raw: for example, tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin.
Examples of starchy vegetables.
All fresh, frozen, and canned starchy vegetables: for example, white potatoes, corn, and green peas.
Examples of fruits.
All fresh, frozen, canned, and dried fruits and fruit juices: for example, oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, and raisins.
Examples of protein foods.
All meat, poultry, seafood, eggs, nuts, seeds, and processed soy products. Meat and poultry should be lean or low-fat. Beans and peas are considered part of this group, as well as the vegetable group, but should be counted in one group only.
Examples of dairy products.
All milks, including lactose-free and lactose-reduced products and fortified soy beverages; yogurts; frozen yogurts; dairy desserts; and cheeses. Most choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content.
What are examples of nutrient-dense foods and beverages?
All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry when prepared without solid fats or sugars.
Examples of grains.
All whole-grain products and whole grains used as ingredients: for example, whole-wheat bread, whole-grain cereals and crackers, oatmeal, and brown rice.
How much percent of calories should we consume of saturated fats?
less than 10 percent of calories from saturated fatty acids Note: by replacing them with monounsaturated and polyunsaturated fatty acids
How much dietary cholesterol are we allowed to consume per day?
less than 300 mg per day
What is the vast majority of cases (type 1 or type 2 diabetes), which is heavily influenced by diet and physical activity?
type 2 diabetes
What are nutrient-dense foods and beverages?
Foods and beverages that provide vitamins, minerals, and other beneficial substances and relatively few calories without: • Solid fats in the food or added to it • Added sugars • Added refined starches • Added sodium
What are the major risk factors of cardiovascular disease?
√ high levels of blood cholesterol and other lipids √ type 2 diabetes √ hypertension √ metabolic syndrome √ overweight and obesity √ physical inactivity √ tobacco use
In Figure 5-2, there is a chart showing how many calories are not in nutrient-dense forms and how many calories are in nutrient dense forms of some foods. The two foods that have very high NON-nutrient dense calories are?
Breaded fried chicken strips (3 ounces) and curly french fried potatoes (1 cup)
What are the four basic food safety principles that work together to reduce the risk of food borne illnesses?
Clean, Separate, Cook, and Chill
In individuals ages 50 years and older, what foods should they consume?
Consume foods fortified with vitamin B, such as fortified cereals or dietary supplements.
How many people have diabetes?
Nearly 24 million people—almost 11% of the population—ages 20 years and older have diabetes.
You should choose foods that provide more of what vitamins or minerals?
√ potassium √ dietary fiber √ calcium √ vitamin D
In Figure 5-1, what does it show about the typical American diets when compared to recommended intake levels or limits?
The typical American DIET is over the limit of intake of solid fats, added sugars, refined grains, sodium, and saturated fats. But the typical American DIET is under the goal of intake of whole grains, veggies, fruits, dairy, seafood, oils, fiber, potassium, vitamin D, and calcium.
Dietary Guidelines recommendations traditionally have been intended for healthy Americans at what age?
ages 2 years and older Note: This also includes those at increased risk of chronic disease.
What is a major calorie source for adults?
alcoholic beverages
How much of the population will be diagnosed with cancer during their lifetime?
approximately 41% of the population Note: Almost one in two men and women
What is a top calorie source for younger children?
fluid milk
What is a major risk factor for heart disease, stroke, congestive heart failure, and kidney disease?
hypertension
What are eating and physical activity patterns focused on?
on consuming fewer calories, making informed food choices, and being physically active can help people attain and maintain a healthy weight, reduce their risk of chronic disease, and promote overall health
What is also called impaired glucose tolerance or impaired fasting glucose and means that blood glucose levels are higher than normal, but NOT HIGH ENOUGH to be called diabetes?
pre-diabetes
What may contribute more calories among adolescents than younger children?
sodas and pizza
What does a healthy eating pattern limit intake of?
sodium, solid fats, added sugars, and refined grains
Why should foods (such as milks, cheeses, and juices that have not been pasteurized, and undercooked animal foods) be avoided?
they pose a high risk for foodborne illness
If alcohol is consumed, it should be consumed in moderation. How many drinks per day for women and men?
up to ONE drink per day for women and TWO drinks per day for men
How much percent of adult bone mass is acquired by the age of 18 in girls and age of 20 boys?
~ 85 to 90%
Taken together, the Dietary Guidelines recommendations encompass two overarching concepts. What are those two concepts?
• Maintain calorie balance over time to achieve and sustain a healthy weight. • Focus on consuming nutrient-dense foods and beverages.
What are the chances of osteoporosis-related fracture in men and women ages 50 years and older?
√ 1 in 2 women in their lifetime √ 1 in 4 men in their lifetime
According to the DASH eating patterns, what calorie range meets the needs of children 4-8 years old and children of 9 years and older and adults?
√ 1,200 to 1,800 calories meet the nutritional needs of children 4 to 8 years old √ 1,600 to 3,100 calories meet the nutritional needs of children 9 years and older and adults
What are the two important modifiable factors, in regards to balancing calories to manage weight?
√ Calories consumed in foods and beverages √ Calories expended in physical activity
Women who are pregnant or breastfeeding. What foods or vitamins should they take or avoid?
√ Consume 8 to 12 ounces of seafood per week from a variety of seafood types. √ Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. √ If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider.
Women capable of becoming pregnant. What foods or vitamins should they take?
√ Foods that supply more heme iron (enhancers of iron absorption: vitamin C-rich foods) √ 400 mcg per day of synthetic folic acid or folate
DASH Eating Plan Food Groups List
√ Grains: Major sources of energy and fiber. Whole grains are recommended for most grain servings as a good source of fiber and nutrients. Examples: Whole-wheat bread and rolls; whole-wheat pasta, English muffin, pita bread, bagel, cereals; grits, oatmeal, brown rice; unsalted pretzels and popcorn. √ Vegetables: Rich sources of potassium, magnesium, and fiber. Examples: Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes. √ Fruits: Important sources of potassium, magnesium, and fiber. Examples: Apples, apricots, bananas, dates, grapes, oranges, grape- fruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines. √ Fat-free or low-fat milk and milk products: Major sources of calcium and protein. Examples: Fat-free milk or buttermilk; fat-free, low- fat, or reduced-fat cheese; fat-free/low-fat regular or frozen yogurt. √ Lean meats, poultry, and fish: Rich sources of protein and magnesium. Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry. Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz meat. √ Nuts, seeds, and legumes: Rich sources of energy, magnesium, protein, and fiber. Examples: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas. √ Fats and oils: DASH study had 27 percent of calories as fat, including fat in or added to foods. Fat content changes serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 2 Tbsp low-fat dressing = one serving; 1 Tbsp fat-free dressing = zero servings. Examples: Soft margarine, vegetable oil (canola, corn, olive, safflower), low-fat mayonnaise, light salad dressing. √ Sweets and added sugars: Sweets should be low in fat. Examples: Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar.
Individuals should meet what following recommendations as part of a healthy eating pattern while staying within their calorie needs.
√ Increase vegetable and fruit intake. √ dark-green, red, and orange vegetables and beans and peas. √ Consume at least half of all grains as whole grains. √ Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. √ Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. √ Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. √ Use oils to replace solid fats where possible. √ Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
What are the principles for promoting calorie balance?
√ Monitor food and beverage intake, physical activity, and body weight √ Reduce portion sizes √ When eating out, make better choices √ Limit screen time
What are the two eating patterns that embody the Dietary Guidelines?
√ USDA Food Patterns and their vegetarian adaptations √ DASH (Dietary Approaches to Stop Hypertension) Eating Plan
What are the two important factors in achieving and maintaining optimal bone mass?
√ adequate nutrition √ regular participation in physical activity
Dietary factors are associated with risk of some types of cancer. What are some of the types of cancer?
√ breast (post- menopausal) √ endometrial √ colon √ kidney √ mouth √ pharynx √ larynx √ esophagus
What are dietary factors that increase blood pressure?
√ excessive sodium intake √ insufficient potassium intake √ overweight and obesity √ excess alcohol consumption