Diversity/ Inclusion in Healthy Living Chapter 5

MyPlate

Visual icon that illustrates the five food groups as a reminder about maintaining a healthy diet Emphasizes foods high in nutrient density: the proportion of nutrients to total calories in a food

Water Regulation

Water supply in US is generally well regulated and very safe FDA regulates bottled water only if it is shipped across state lines

Cholesterol

Waxy substance that is needed for several important body functions Body produces it from the liver and obtains it from animal food sources (meat, cheese, eggs, milk) Too much can clog arteries and lead to cardiovascular disease

Dietary Fiber

a complex carbohydrate found in plants that cannot be broken down in the digestive tract allows for passage of food quickly through the intestines, which helps prevent hemorrhoids and constipation

omega-3 fatty acids

contain alpha-linolenic acid, help slow the clotting of blood, decrease triglyceride levels, improve arterial health, and lower blood pressure Found in fatty fish; vegetable oils; dark green leafy vegetables

Omega 6 fatty acid

contain linoleic acid and are also important to health, though Americans often consume too much in proportion to omega-3 *there are concerns about fish consumption due to contamination with mercury and other pollutants*

monosaturated fats

found primarily in plant sources, are liquid at room temperature, and are semisolid or solid when refrigerated ex) Olive, safflower, peanut, and canola oils Avocados Many Nuts

Dietary Reference Intakes (DRIs)

four sets of dietary recommendations; suggested intake levels of essential nutrients for optimal health

Males age 19-50

get more protein than they need and should consume more vegetables and other foods

HDLs (high density lipoproteins)

good cholesterol

MyPlate

graphic nutritional tool that translates DRIs and Dietary Guidelines into healthy food choices, published by the USDA

The DASH Eating plan

Dietary Approaches to Stop Hypertension Developed by the National Heart, Lung, and Blood Institute More emphasis on sodium reduction Adds a nuts, seeds, and legumes group to the food groups in a healthy diet

Water Functions

Digest, absorbs, transport nutrients Helps regulate body temperature Carries waste out of the body Lubricates our body parts

Soluble Fiber

Dissolves in water and lowers cholesterol

Ways to make Fast Foods meals healthier

Don't supersize Go easy on toppings Order grilled chicken or fish on whole wheat Order dressing on the side or choose fat-free Order vegetables instead of other choices Have orange juice, low-fat milk, or water instead of soda For dessert, order yogurt and fruit

Simple Carbohydrates

Easily digestible, are composed of one or two units of sugar Glucose, Fructose, Galactose, Lactose, Maltose, Sucrose

Dietary Guidelines for Americans: Three Food Patterns

Healthy U.S.-style pattern based on typical American foods, but in nutrient-dense forms and appropriate amounts Healthy Mediterranean-style pattern contains more fruits and seafood and less dairy; more than half the fat calories are from olive oil Healthy vegetarian-style pattern includes more legumes (beans and peas), soy products, nuts and seeds, and whole grains; contains no meats, poultry, or seafood

Dietary Guidelines for Americans

Scientifically based diet and exercise recommendations

Sucrose sweetness score

(Table sugar) Scores 1.0 as the benchmark for sweetness

Foods high in trans fatty acids

- Crackers, cookies, chips - Cakes and pies - Doughnuts - Deep fried foods like French fries

RDA for fiber

25 grams/day for women ( age 19-50) 38 Grams/ day for men ( aged 14-50)

Recommended Daily Allowance for Water

1 to 1.5 millimeters per calorie spent For 2000 calories spent: 2 to 3 liters, or 8-12 cups of fluids Water needs can vary depending on several factors, such as foods consumed and activity levels

High Fructose Corn Syrup (HFCS) sweetness score

1.0

AMDR for proteins

10 to 35% of daily calories, or about 0.36 grams per pound of body weight

Recommended Daily Allowance for Carbohydrates

130 grams for males and females ages 1-70

AMDR for Fat

20-35% of daily calories Less than one-third from saturated fats and trans fats These recommendations are designed to help improve cardiovascular health and prevent heart disease

Restaurant Menu Labels

2010 Affordable Care Act includes a requirement that all chain restaurants provide calorie counts on their menus Studies show only a marginal change in calorie consumption Researchers have also found symbols indicating healthy choices are more likely than numbers to be effective

American Consumption of Sugar

22.5 teaspoons a day, mostly in sweetened beverages

Stevia Sugar Substitute Sweetness Score

300.0

"Best if used by" label

A subjective guess by food manufacturers as to when a food is at peak flavor and looks presentable on store shelves 91% of US consumers are confused by these labels and unnecessarily throw out food that has passed the "best if used by" date.

Three important types of phytochemicals

Antioxidants, Phytoestrogens, Phytonutraceuticals

Carbohydrates

Body's main source of energy Fuels most of the body's cells during daily activities Used by muscle cells during high-intensity exercise Only source of energy for brain cells, red blood cells, and some other types of cells

Proteins

Build and maintain muscles, bones, and other body tissues. Form enzymes that facilitate chemical reactions Constructed from 20 different amino acids

Celiac Disease and Gluten

Celiac disease is an immune reaction to gluten, which is found in wheat, barley, rye, and triticale Over time, the immune system's reaction to gluten causes inflammatory damage to small intestine lining Symptoms include weight loss, bloating, and occasionally diarrhea In 2013, the FDA released a new labeling law that makes it much easier for people with celiac disease to avoid gluten

Synbiotics

Combine Prebiotics and Probiotics Scientific studies have not confirmed health benefits

Total Fiber

Combined amount of dietary fiber and functional fiber

Complex Carbohydrates

Composed of multiple sugar units and include starches and dietary fiber Starches occur in grains, vegetables, and some fruits

RDA for cholesterol

Consume no more that 300 milligrams per day

Incomplete Proteins

Contains small amounts or some of the essential amino acids Beans, legumes, vegetables, nuts, seeds

Nutrient Dense Diet

Diet of nutrient-dense foods from each food group allows for a discretionary calorie allowance that can be consumed as added fats, sugars, alcohol, or other foods At the 2,000 calorie level, 270 discretionary calories (about 2 cans of regular cola or 30 potato chips)

Overconsumption of soft drinks

Diet sodas are no better and may be worse for health Nearly all contain high levels of caffeine Soda drinkers consume less milk and fruit juices

Food Allergies and food intolerances

Eight foods are responsible for 90% of food allergies: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat Food intolerances such as lactose intolerance are less severe Typical symptoms of allergic reactions include skin rash, nasal congestion, hives, nausea, and wheezing There is no treatment or cure for food allergies or intolerances

Gluten Sensitivity

Empirical evidence does not support any special benefits for gluten-free diets for people who do not have celiac disease Those who are sensitive to gluten tend to be sensitive to other foods like eggs and cow milk Evidence suggests that gluten-free diets may damage the gut of those who do not have celiac disease

Energy Bars and Energy Drinks

Energy bars are more healthy than candy bars and other snack foods, but they can be high in calories and sugar Energy drinks are not considered a health risk if consumed in recommended amounts, although there is some concern about acid damaging to tooth enamel Mixing hard alcohol and energy drinks can result in greater intoxication than intended, can pose a danger to heart muscle fibers, and can cause extreme dehydration

Kilocalories

Energy provided by food is measured in kilocalories (aka calories) One kilocalorie equals the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree centigrade Fats provide 9 calories per gram Carbohydrates and protein provide 4 calories per gram

Moderately active

Equivalent of walking 1.5 miles per day at 3 to 4 mph

Complete Proteins

Have ample essential amino acids Sources of complete proteins include animal proteins: Meat, fish, poultry, milk, cheese, and eggs

Fast Foods

Fast-food meals are high in calories, fat, sodium, and sugar and low in vitamins, minerals, and fiber

Dietary Guidelines for Americans: 5 Concepts

Follow a healthy eating pattern across the lifespan Focus on variety, nutrient density, and amount Limit calories from added sugars and saturated fats and reduce sodium intake Shift to healthier food and beverage choices Support healthy eating patterns for all

American consumption of fat

In the U.S., 34% of daily calorie intake comes from fat

"Sell by" lables

In the past, food manufacturers used 10 different types of "sell by" labels. The USDA is now encouraging that they only use two: "Use by" and "Best is used by"

Phytoneutraceuticals

May inhibit growth of cancer and heart disease

Strategies to reduce intake of dietary fat

Limit intake of saturated fat by consuming vegetable oils instead of animal fats Reduce the amount of fat used in cooking Choose leaner cuts of meat and poultry or fish over beef Limit fast foods, because they are high in saturated fat

Electrolytes

Maintains the right fluid balance (the right amount of fluid inside and outside each cell) Minerals that carry electrical charges and conduct nerve impulses

Overconsumption of salt

May be a factor in causing hypertension; can damage the brain and hinder cognitive functions Many packaged foods, convenience foods, and restaurant foods are heavily salted You can reduce the amount of salt in your diet by emphasizing whole foods, like grains, vegetables, and fruits, which are naturally low in sodium

Active

More than 3 miles per day at 3 to 4 mph

Children vs Adult Fat consumption

Most adults need only 15% of their daily calorie intake in the form of fat, whereas young children should get 30 to 40%

Macrominerals

Need at least 100 milligrams per day Calcium, chloride, magnesium, phosphorous, potassium, sodium

Specific Vitamins needed by body

Need at least 11 specific vitamins A, C, D, E, K, and the B-complex vitamins

Microminerals

Need less that 100 milligrams per day Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese, nickel, and others

Micronutrients

Needed in small amounts vitamins, minerals

Diet for Healthy Brain

Research supports theory that good diet leads to a healthy brain Docosahexaenoic acid (DHA) may be the primary nutrient contributing to brain health; this omega-3 comes primarily from seafood

Sedentary

Only light physical activity

Whole Grains

Preferred over refined carbohydrates (plant sources whose fiber has been processed away) provide more nutrients Slow digestive process Make you feel full longer

Characteristics of Diets in Mediterranean countries, Scandinavian countries, and Japan

Protect brain mass Have similar characteristics: Lower levels of sugar and sodium; fewer processed foods; and moderate amount of meat Rich in fruits, vegetables, whole grains, and fish

Functions of Fats

Provide essential fatty acids Help produce other fatty acids and vitamin D Provide the major material for cell membranes and for the Myelin Sheaths that surround nerve fibers Assist in absorption of the fat-soluble vitamins Affect the texture, taste, and smell of foods Provide and emergency reserve when we are sick or when our food intake is diminished

The Nutrition Facts Label

Regulated by FDA Lists serving size and number of servings Gives total calories per serving Shows % Daily Value (DV): the percentage that a nutrient in a serving of food contributes to a daily diet Shows the DV for key vitamins and minerals *Look for foods with no more than 30% of calories from fats and no more than 10% from added sugar*

Limiting Red Meats

Research supports a link between red meat consumption and heart disease, cancer, and diabetes American Cancer Society recommends no more than 18 ounces (cooked) of red meats per week and avoiding or limiting processed meat Processed meats high in sodium and saturated fats

Types of Carbohydrates

Simple Carbohydrates- Sugars Complex Carbohydrates- Starches and dietary fibers

Claims on Food and Dietary Supplement Packaging

Some food descriptors and health claims on food packaging are regulated by the FDA; others are not yet well regulated Light can be used if the product has one-third fewer calories or half the fat of the regular product Dietary supplements are less regulated than foods Information can be misleading and confusing

Essential Amino Acids

The 9 amino acids the body cannot produce, so they must be obtained from the diet

Fats

The body's principle form of stored energy

Vegetarian Diet

These diets may offer protection against obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms of cancer Vegetarians need to make sure their diets provide the energy intake and food diversity necessary to meet dietary guidelines

Effects of simple sugars

Too many simple carbohydrates leaves you with a "sugar high", followed by a feeling of depletion and a craving for more sugar Added sugars have been linked to the epidemic of overweight and obesity (Dietary guidelines recommends less than 10% of calories come from added sugars) Artificial Sweeteners are often touted as alternatives (May result in weight gain due to effect on appetite and insulin response)

Traffic- Light System

Traffic-light labeling system provides visible and easy-to-understand nutrition information Adopted by some college cafeterias Foods and beverages are classified by color, from the most heathy (green) to the least (red) Evidence that the traffic-light system improves healthier diet choices has been mixed

Glucose

Travels to the liver, where it can be stored as glycogen for future energy needs

Food Insecurity on the college campus

a lack of affordable access to sufficient quality and quantity of affordable healthy food 48% of U.S. college students have faced food insecurity College students who are food insecure are more likely to have difficulty paying rent or utilities Solutions for this problem will take a collaborative effort by state governments, college and university administrations, and local communities

Functional Fiber

a natural or synthetic fiber that is added to food

Vitamins

are naturally occurring organic substances needed by the body in small amounts Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining other body components Vitamins can be found in a variety of foods, so supplements are often unnecessary

Minerals

are naturally occurring substances needed by the body in small amounts Build strong bones and teeth, and help carry out metabolic processes and body functions Body needs 20 essential minerals Balanced diet provides all the necessary essential minerals

Prebiotics

are nondigestible carbohydrates that fuel probiotics

Recommended Dietary Allowance (RDA)

average daily amount of any one nutrient needed to protect against nutritional deficiency

LDLs (low density lipoproteins)

bad cholesterol

Sources of Fibers

best obtained through diet, not pills or suppluments Good sources are fruits, vegetables, dried beans, peas and other legumes, cereals, grains, nuts, and seeds

polyunsaturated fats

commonly referred to as "oil"; liquid at room temperature and when refrigerated ex) Corn and soybean oils Fish, including trout, salmon, and anchovies

Acceptable Macronutrient Distribution Range (AMDR)

intake ranges of acceptable nutrients that provide adequate nutrition and reduce the risk of chronic disease

Saturated Fats

lipids that are the predominant fat in animal products and other fats that remain solid at room temperature Ex) Beef, pork, poultry, Whole-milk dairy products, Certain tropical oils (coconut and palm), Certain nuts (macadamia)

Trans Fatty Acids

liquid vegetable oils chemically changed through the process of hydrogenation to extend the shelf life of processed foods Pose a risk to cardiovascular health by raising LDL levels and lowering HDL levels

Probiotics

living bacteria that may aid digestion

Food Deserts

low-income areas where more than 500 people or 33% of the population have low access to a supermarket or large grocery store More than 1 mile from a store in urban areas and more than 10 miles in rural areas

Phytoestrogens

lower cholesterol and reduce risk of heart disease

Macronutrients

needed in large amounts water, carbohydrates, fats, proteins

Essential Nutrients

needed to build, maintain, and repair tissues and regulate body functions

Antioxidants

neutralize the effects of free radicals

Insoluble Fiber

passes through the digestive tract unchanged; serves as natural laxative

"Use by" Label

perishable foods are no longer safe to eat

Complementary Proteins

proteins that in combination provide essential amino acids

Daily Values

standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet

Phytochemicals

substances naturally produced by plants May keep cells healthy, slow tissue degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone levels, and keep bones strong

mutual supplementation

the strategy of combining two incomplete protein sources to provide a complete protein ex) Beans and Rice