Intro and Chapter 2

The dietary guidelines pattern will do what 5 things?

(1) contribute to nutrient adequacy; (2) lower intake of problem nutrients; (3) improve gastrointestinal function; (4) aid in weight management; and (5) decrease risk for chronic diseases.

Background things to look out for when taking a nutritional assessment:

1) Family health history 2) medical history, disease states or treatments that could decrease nutrient absorption or ultimate use 3) list of medications taken 4) social history (e.g., marital status and living conditions) 5) level of education to determine the degree of complexity that can be used in written materials and oral discussions 6) economic status to determine the ability to purchase, transport, and cook food.

The recommendation is to limit intake of saturated fats to less than _______ of total kilocalories per day.

10%

The recommendation is to limit intake of added sugars to less than .................

10% of total calories per day

The limit of less than ______ mg of sodium per day coincides with the UL for those 14 years and older

2,300

_ ____________________ _________ __________ can be achieved by obtaining essential nutrients from a variety of foods.

A desirable nutritional state

Sugars and syrups that are added to foods during process or preparation.

Added Sugars

Use to evaluate your current intake of nutrients but realize that an AI designation implies that further research is required before scientists can establish a more definitive recommendation.

Adequate Intake (AI)

Saturated fats are primarily _________ ______.

Animal fats

Measurement of body weight and the lengths, circumferences, and thicknesses of parts of the body it shows the current state of nutrition. Its easy to obtain and accurate.

Anthropometric assessment

Name four nutritional-assessment categories

Anthropometric assessment biochemical assessment clinical assessment dietary assessment environmental assessment

Proportionality is also referred to as _______________.

Balance

Consumer messages include......

Balancing Calories •Enjoy your food, but eat less. •Avoid oversized portions. Foods to Increase •Make half your plate fruits and vegetables. •Make at least half your grains whole. •Switch to skim or 1% milk. Foods to Reduce •Compare sodium in foods such as soup, bread, and frozen meals—and choose the foods with lower numbers. •Drink water instead of sugary drinks.

Measurement of biochemical functions (e.g., concentrations of nutrient by-products or enzyme activities in the blood or urine) related to a nutrient's function. Most expensive function.

Biochemical assessment

A food is called nutritious if it has a large amount of nutrients for a small amount of _________.

Calories

Examination of general appearance of skin, eyes, and tongue; evidence of rapid hair loss; sense of touch; and ability to cough and walk.

Clinical assessment

Name some healthy habits that can help you live a prosperous life.

Consumed a healthy diet •Varied •Included some fish •Rich in fiber •Low in animal fat and trans fat •Maintained a healthy weight •Occasionally consumed alcohol in small amounts •Exercised for at least 30 minutes daily •Avoided use of tobacco

What 3 guidelines that have been given by Health professionals for a basic diet?

Control how much you eat Pay attention to what you eat (choose whole grains, vegetables, and fruit) Stay active

Its easier to consume moderations of bad foods than to ______ _____ ___ ___________.

Cut them out completely

A diet high in animal and other solid fat often This kind of diet increases blood cholesterol but without producing any clinical evidence for years a heart attack may occur.

Diet high in animal and other solid fat

General goals for nutrient intakes and diet composition set by the USDA and the U.S. Department of Health and Human Services.

Dietary Guidelines for Americans

Term used to encompass nutrient recommendations made by the Food and Nutrition Board of the Institute of Medicine. These include RDAs, AIs, EERs, and ULs.

Dietary Reference Intakes (DRIs)

Estimation of typical food choices relying mostly on the recounting of one's usual intake or a record of one's previous days' intake.

Dietary assessment

Creator of the Volumetrics Diet

Dr. Barbara Rolls

A combination of foods and beverages that constitutes an individual's complete dietary intake over time.

Eating pattern

A food that is rich in calories but weighs relatively little is considered _________ ________.

Energy dense

Added sugars and saturated fats are ____________ _______.

Energy dense

Includes details about living conditions, education level, and the ability of the person to purchase, transport, and cook food. The person's weekly budget for food purchases is also a key factor to consider.

Environmental assessment

Use to estimate Calorie needs of the average person within a specific height, weight, gender, age, and physical activity pattern.

Estimated Energy Requirement (EER)

What things lead to most deaths in North America?

Excess calories, Saturated fats, cholesterol, trans fat, salt, alcohol, and sugar.

5 Guidelines are the foundation of the 2015-2020 Dietary Guidelines:

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

Moderation is important for all _________ __________.

Food components

nutritional needs should be met primarily from _________.

Foods

Name The new MyPlate icon five food groups and describe them.

Fruits and vegetables cover half of the plate, dense sources of nutrients and health-promoting phytochemicals despite their low calorie contents. •Grains occupy more than one-fourth of the plate, make half your grains whole is stressed throughout accompanying consumer-education materials. •The remaining space on the plate is reserved for sources of protein. Specifically, the Dietary Guidelines recommend a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products. •A cup of dairy appears next to the plate. Depending on personalized calorie recommendations, users should have 2 to 3 cups per day of low-fat or fat-free dairy products or other rich sources of calcium. (MyPlate does not display a separate group for fats and oils, as they are mostly incorporated into other foods.)

Foods that are rich in phytochemicals that provide health benefits beyond those supplied by the traditional nutrients they contain.

Functional foods

Name the 5 major food groups that you should have in variety.

Grains Vegetables Fruits Dairy Protein

Rapid fall in heart function caused by reduced blood flow through the heart's blood vessels. Often part of the heart dies in the process. Technically called a myocardial infarction.

Heart attack

Who said "Let food be thy medicine"?

Hippocrates

Why has the human body developed a need for phytochemicals for great health?

Humans evolved eating a lot of plant based foods

Who said "Tell me what you eat and I will tell you who you are" and "A dessert without cheese is like a beautiful woman with only one eye." ?

Jean Anthelme Brillat-Savarin

Failing health that results from long-standing dietary practices that do not coincide with nutritional needs.

Malnutrition

The ratio derived by dividing a foods nutrient content by its calorie content by its calorie content and nutritional quality. When the foods contribution to our nutrition need for that nutrient exceeds its contribution to our calorie needs, the food is considered to have a favorable nutrient density.

Nutrient density

We need variety to ensure that we get enough ___________.

Nutrients (No one food meets all the nutrient needs)

The science of food and how the body utilizes it.

Nutrition

The most common form of overnutrition in developed nations is an excess intake of calories that leads to _________ also may cause __________.

Obesity Cancer

What diseases cause death primarily in North America due to excess nutrients?

Obesity, hypertension, cardiovascular disease, cancer, liver disease, and type 2 diabetes.

A state in which nutritional intake greatly exceeds the body's needs.

Over nutrition

________________ means eating more nutrient dense foods

Proportionality

Use to evaluate your current intake for a specific nutrient. The further you stray above or below this value, the greater your chances of developing nutritional problems.

Recommended Dietary Allowance (RDA)

Studies show that populations have a __________ cancer risk from regularly eating fruits and vegetables.

Reduced

Stage of a disease or disorder not severe enough to produce symptoms that can be detected or diagnosed.

Subclinical

A change in health status noted by the person with the problem, such as stomach pain.

Symptom

To find out how nutritionally fit you are you should .........

Take a nutritional assessment

____ ___________ ___________ uses the DGA to develop nutrition education materials for the public, such as MyPlate.

The Federal Government

Physical inactivity is _____ ______.

Too Common

Failing health that results from a long-standing dietary intake that is not enough to meet nutritional needs.

Undernutrition

__________ means eating many different foods

Variety

The best diet plan consists of learning the basics of a healthy diet which includes:

Variety Moderation Proportionally

You can't buy a bottle of phytochemicals because they are only available in ______ foods.

Whole

What do medical experts suggest a diet should be because phytochemicals will most likely not be able to be made into supplement form?

a diet rich in fruits, veggies, and whole grains.

Moderate __________ consumption is associated with reduced risk of cardiovascular disease, deaths, and cognitive decline.

alcohol

Meeting nutrient needs within calorie limits could......

alleviate many chronic diseases, especially cardiovascular disease, type 2 diabetes, and osteoporosis.

Lack of vitamin E is bad but too much can ______ __ _____.

also be bad

It is important to choose foods that help you limit the intake of ..........

animal fat added sugars cholesterol salt alcohol (Americans tend to take in too much of these)

Nutrient dense foods are really good for people that .....

are on a low calorie weight loss diet

Once availability of a nutrient falls sufficiently low, _____________________ ___________indicates that the body's metabolic processes have slowed or stopped. At this state of deficiency, there are no outward ___________.

biochemical evidence symptoms

The balance between calories consumed and calories burned determines .........

body weight. Consuming too many calories without increasing physical activity will inevitably lead to weight gain, which exacts an enormous toll on individuals and communities.

Serious health condition with delayed symptoms is low bone density resulting from a ___________ ___________—a particularly relevant issue for adolescent and young adult females this can cause osteoporosis.

calcium deficiency

Remember to incorporate dietary variety but pay attention to the ___________ intake.

calorie

At first in undernutriton, any surpluses are put to use ; then, as stores are exhausted, health begins to _______. Many nutrients are in high demand due to constant cell loss and regeneration in the body, such as in the gastrointestinal tract.

decline

Three general categories of nutritional status are

desirable nutrition, under nutrition, and over nutrition

Foods that tend to be high in sugar and or fat but provide few other nutrients.

empty calories (SoFas)

Balance also refers to __________ intake.

energy

Is a measurement that best describes the calorie content of a food, determined by comparing the calorie (kcal) content with the weight of food.

energy density

Calories burned by metabolism and physical activity is called __________ __________.

energy expenditure

A prolonged imbalance between energy intake and energy expenditure leads to _____________ ___ _______ _________.

fluctuations in body weight

Foods with low energy density include .....

fruits, vegetables, and any food that incorporates lots of water during cooking, such as oatmeal

What does eating and drinking nutrient dense foods entitle to?

fruits, veggies, whole grains, fat free or low fat milk products, less foods high in fat, sugars, cholesterol, salt, and alcohol.

Overall, foods with lots of water and fiber contribute _____ calories even though they help one feel full. Alternatively, foods with ______ energy density must be eaten in greater amounts to promote fullness.

little high

Regular physical activity for people of all ages, races, ethnicities, and physical abilities produces ......

long-term health benefits.

Eating a diet low in energy density can aid in _________ _______.

losing weight

The nutritional state for a particular nutrient is desirable when body tissues have enough of the nutrient to support normal.......

metabolic functions and surplus stores that can be used in times of increased need

________________ refers mostly to portion size and planning ahead.

moderation

The body's ___________ __________ is determined by considering the _________________ _____________ of each needed nutrient

nutritional health nutritional state

The nutritional health of a person as determined by anthropometric measurements (height, weight, circumferences, and so on), biochemical measurements of nutrients or their by-products in blood and urine, a clinical (physical) examination, a dietary analysis, and economic evaluation; also called nutritional status.

nutritional state

Examples of energy dense foods include ......

nuts; cookies; fried foods in general; and even fat-free snacks, such as fat-free pretzels.

What does my plate not provide?

overall calories, serving sizes, or number of servings to choose from each food group.

What kind of chemical in fruits and vegetables is known for preventing disease?

phytochemicals

North Americans don't consume enough vitamin E which is in what foods?

plant oils, nuts, some fruits, and vegetables

What can Foods with high energy density can help people with?

poor appetites, such as some older people, to maintain or gain weight.

How is the nutrient density of a food determined by comparing?

protein, vitamin or mineral content with the amount of calories it provides.

Clinical evidence of a nutritional deficiency can be evident on what parts of the body?

skin, hair, nails, tongue, or eyes

__________________ is a useful alternative to MyPlate.

the Mediterranean Diet Pyramid

What's an example of a functional food?

tomato

The aim of the Dietary Guidelines is to ....

translate nutrition science into food-based guidelines that will help Americans meet nutrient needs and reduce risk for many chronic diseases.

Replacing saturated fats with ______________ ______ may reduce risk of cardiovascular disease

unsaturated fats

Consume a _________ of foods balanced by a __________ intake of each food.

variety moderate

Many Americans have eating patterns that are low in ............ and high in.............

vegetables, fruits, whole grains, dairy, seafood and oil, and high in refined grains, added sugars, saturated fats, and sodium.

To improve nutritional status and overall health, the Dietary Guidelines promote the consumption of ..............without exceeding calorie needs.

vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, lean meats and poultry, eggs, beans and peas, nuts and seeds, and oils, without exceeding calorie needs.

Is it possible to be both overnourished (e.g., consume excess calories) and undernourished (e.g., consume too few essential vitamins and minerals) at the same time.

yes