Exam 1 (Ch. 1-5 and Dietary Supplements)
Calculate the percentage of calories in a food (or a combination of foods) that come from fat, protein, and carbohydrate, given the number of grams of fat, protein and carbohydrate in that food (or combination of foods)
% of energy from fat -> kcal from fat/total kcal = ? * 100% = % of kcal from fat % of energy from protein -> kcal from protein/total kcal = ? * 100% = % of kcal from protein % of energy from carbohydrate -> kcal from carbohydrate/total kcal = ? * 100% = % of kcal from carbohydrate
List some categories of people who should consider supplementing their diet (especially with a vitamin/mineral supplement)
3 Groups Who Really Can Benefit from Vitamin Supplements Vitamin and mineral supplements do not prevent death or chronic diseases, according to a new scientific article, but some groups can still benefit. ... Vitamin D for the Sun Deprived. ... Vitamin B12 for Vegans and the Elderly. ... Folic Acid for Pregnant Women.
What percent of your body is water?
50-60%
Dietary Reference Intakes (DRIs)
A framework of dietary standards that includes Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
Placebo effect
A physical or emotional change that is not caused by properties of an administered substance. The change reflects participants' expectations.
Highly processed foods
A product of modern processing and grain surpluses. Hard to immediately think of what died to make it. Ex. Chicken nuggets, soda, candy, cereal
Double-blind study
A research study set up so that neither the subjects nor the investigators know which study group is receiving the placebo and which is receiving the active substance. This reduces the possibility that researchers will see the results they want to see even if these results do not occur.
Direct (food) additive
A substance that is intentionally added to food. Direct food additives are regulated by the FDA.
"Empty" calories
Americans are not eating enough nutrient-dense foods and eating too much of the foods known to be harmful. Together, solid fats and added sugars alone contribute many empty calories. Changing your diet to include more functional foods and fewer empty calories needn't be pain- ful. Sometimes you can have your pizza and eat it too. Next time, ask for your pizza loaded with vegetables.
List, discuss, and evaluate the relative importance of several reasons why the diets of Americans are (on average) not very healthy
Americans spend most of their food budget on food that is not cooked at home. But many people underestimate how many calories and fat that food actually has. Your environment—where you live, how you live, who you live with—has a lot to do with what you choose to eat. People around us influence our food choices, and we generally prefer the foods we grew up eating. Environmental factors that influence our food choices include economics, lifestyle, culture, and religion. Where you live and the surrounding climate also influence which foods are most accessible to you. The obesogenic environment is used to describe how many Americans live: in an environment that promotes overconsumption of calories while at the same time discouraging physical activity. Other environmental factors that influence our food choices include economics, lifestyle, availability, cultural influences, religion, and the social-ecological model. Obesogenic environment - Circumstances in which a person lives, works, and plays that promote the overconsumption of calories and discourage physical activity and calorie expenditure. Approximately 23.5 million Americans, including 6.5 million children, live in nutritional wastelands commonly referred to as "food deserts." Food deserts are low-income areas where residents lack access to a supermarket or large grocery store to buy affordable fruits, vegetables, whole grains, low-fat milk, and other foods that make up the full range of a healthy diet. Not only do many people who live in food deserts lack the ability to get fresh, healthy, and affordable foods easily, but they often rely on "quick markets" that offer mostly highly processed, high-sugar, and high-fat foods. Their communities often lack healthy food providers, such as grocery stores and farmers' markets. In these neighborhoods, food needs typically are served by inexpensive restaurants and convenience stores, which offer few fresh foods.
Examples of vitamins, minerals, and foods that are primarily carbohydrate, primarily protein, and primarily fat
Carbohydrate: Dairy products, fiber, dry beans, peas, vegetables, legumes, eggs, cereals Protein: Meats, dairy products, grains, legumes, vegetables, vitamin D, magnesium, potassium Fat: Butter, chocolate, sugary drinks, cheese, biscuits, cakes, pizza, ice cream
Carbohydrate
Carbohydrates are made of carbon, hydrogen, and oxygen and are a major source of fuel for the body. Dietary carbohydrates are the starches and sugars found in grains, vegetables, legumes (dry beans and peas), and fruits. We also get carbohydrates from dairy products and from fiber, a type of carbohydrate that exists in plants. Your body converts most dietary carbohydrates to glucose, a simple sugar compound that is found in the body's circulation and provides a source of energy for cells and tissues.
Garlic helps promote...
Cardiovascular health. It is selectively lowering the LDL.
Obesogenic environment
Circumstances in which a person lives, works, and plays that promote the overconsumption of calories and discourage physical activity and calorie expenditure.
Identify or list what has to be on a food label, by law, in the US
Dietary Guidelines for Americans, 2015-2020 The Dietary Guidelines for Americans are the foundation of federal nutrition policy and are developed by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (DHHS). These science-based guidelines are intended to reduce the number of Americans who develop chronic diseases such as hypertension, diabetes, cardiovascular disease, obesity, and alcoholism. the motive of these guidelines is to encourage eating patterns and regular physical activity for the American people. Emphasize meeting nutritional needs by including nutrient- dense foods that contain essential vitamins and minerals, dietary fiber, and other naturally occurring substances that have positive health effects. Dietary Guidelines for Americans, 2015-2020 Key Recommendations Follow a healthy eating pattern that accounts for all foods and bever- ages within an appropriate calorie level Consume less than 10 percent of calorie per day from added sugarsConsume less than 10 percent of calories per day from saturated fatsConsume less than 2,300 mg per day of sodium If alcohol is consumed, it should be consumed in moderation-up to one drink per day for women and up to two drinks per day for men- and only by adults of legal drinking age. Meet the Physical Activity Guidelines for Americans Looking further into the Dietary Guidelines you can determine what foods to increase in our diets, as well as what foods to limit. For most Americans, foods to eat more of in our diet include: A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other types Fruits, especially whole fruits Grains, at least half of which are whole grains Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, and nuts, seeds, and soy products Oils In order to follow healthy eating patterns, individuals should limit the following foods: Saturated fats and trans fats Added sugars Sodium
Explain or identify why animals (including people) store extra energy as fat rather than carbs or protein
Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Since fats are such an efficient form of energy, the body stores any excess energy as fat.
The USP symbol guarantees identity and safety for supplements but not their...
Effectiveness (efficacy)
Number of kilocalories in a gram of fat, of carbohydrate, and of protein
Fat: 9 calories Carbohydrate: 4 calories Protein: 4 calories
List several types of direct food additives and give their functions
Food additives are chemicals added to foods to keep them fresh or to enhance their colour, flavour or texture. They may include food colourings (such as tartrazine or cochineal), flavour enhancers (such as MSG) or a range of preservatives. Types of food additives Anti-caking agents - stop ingredients from becoming lumpy. Antioxidants - prevent foods from oxidising, or going rancid. Artificial sweeteners - increase the sweetness. Emulsifiers - stop fats from clotting together. Food acids - maintain the right acid level. Colours - enhance or add colour.
GRAS
GRAS or "Generally recognized as safe" is a United States Food and Drug Administration designation that a chemical or substance added to food is considered safe by experts under the conditions of its intended use.
Calculate the number of kilocalories in a food, given the number of grams of fat, of carbohydrate, and of protein
Greek Yogurt: Fat (0.7g) - 0.7g * 9 calories = 6.3 kilocalories Carbohydrate (6g) - 6g * 4 calories = 24 kilocalories Protein (17g) - 17g * 4 calories = 68 kilocalories
I need more calcium than the average person, because I have somewhat fewer calcium transporters. The amount I need is probably...
Higher than the EAR but lower than the RDA.
Explain why eating a varied diet is better than a poor or mediocre diet + supplements
In many instances, the vitamins and minerals found in food sources are easier to absorb than those in supplement form. With the added benefit of the other nutrients found in food, eating healthily gives far greater benefits than opting for supplements and eating poorly
Recognize that
Ingredients are listed in descending order by weight
Nutrient
Just like your body, food is a mixture of chemicals, some of which are essential for normal body function. These essential chemicals are called nutrients. You need nutrients for normal growth and development, for maintaining cells and tissues, for fuel to do physical and metabolic work, and for regulating the hundreds of thousands of body processes that go on inside you every second of every day. Not only are they healthy for you but they are necessary so you have to have them.
Anthropometric measurements
Measurements of the physical characteristics of the body, such as height, weight, head circumference, girth, and skinfold measurements. Anthropometric measurements are particularly useful in evaluating the growth of infants, children, and adolescents and in determining body composition.
Describe or identify several of the warning signs of supplement fraud (see subsection "Fraudulent Products" in the "Dietary Supplements in the Marketplace" section
Most frequently recalled products with potentially harmful ingredients are those that are promoted for weight loss, sexual enhancement, and bodybuilding. When considering the use of dietary supplements, do your homework— make sure the product is safe and effective. It's always a good idea to ask your health care professional for help in distinguishing between reliable and questionable information.
Describe the overall purpose of MyPlate; explain why the categories in the Plate are useful, even though they do not really represent any real biological categories of plants/animals
MyPlate is an easy-to-understand visual image intended to empower people with the information they need to make healthy food choices and create eating habits consistent with the Dietary Guidelines for Americans, 2015-2020. MyPlate icon identifies visually how much room on a plate each food group should occupy. It is the objective of this tool to remind people to think about, create, and make better, more balanced food choices. MyPlate uses the image of a dinner plate divided into four sections: fruits, vegetables, grains, and proteins, with a smaller plate (or glass) representing a serving of dairy.
Unprocessed foods
Natural foods, in their original form and basically types of foods humans might've eaten a thousand years ago. Ex. Fruits, vegetables, fish, nuts, eggs, meat
A protein is identified with structures that have...
Nitrogen or N on the ends of the structure.
Give or identify examples of nutrient-dense and nutrient-poor foods
Nutrient-dense: plain baked potato Nutrient-poor: french fries
Given its name or photo, identify a whole food item (e.g. an orange, broccoli, a piece of chicken) as primarily lipid, carbohydrate or protein; for foods that are processed or combinations of other foods (e.g. pizza), make a reasonable guess about the relative levels of carbohydrate, lipid, or protein in the food
Orange - Carbohydrate Broccoli - Protein Chicken - Lipid
Organic/inorganic
Organic - In chemistry, any compound that contains carbon, except carbon oxides (e.g., carbon dioxide) and sulfides and metal carbonates (e.g., potassium carbonate). The term organic also is used to denote crops that are grown without synthetic fertilizers or chemicals. Inorganic - Any substance that does not contain carbon, excepting certain simple carbon compounds such as carbon dioxide and carbon monoxide. Common examples include table salt (sodium chloride) and baking soda (sodium bicarbonate)
Vitamin
Organic compounds necessary for reproduction, growth, and maintenance of the body. Vitamins are required in miniscule amounts. Vitamins are organic compounds that contain carbon and hydrogen and perhaps nitrogen, oxygen, phosphorus, sulfur, or other elements. The main function of vitamins is to help regulate many body processes such as energy production, blood clotting, and calcium balance. Vitamins help to keep organs and tissues functioning and healthy. Because vitamins have such diverse functions, a lack of a particular vitamin can have widespread effects.
Placebo
People in the control group do not receive the treatment but usually receive a placebo. A placebo is an imitation treatment (such as a sugar pill) that looks the same as the experimental treatment but has no effect. The placebo also is important for reducing bias because subjects do not know if they are receiving the intervention and are less inclined to alter their responses or reported symptoms based on what they think should happen. Placebo is an inactive substance that is outwardly indistinguishable from the active substance whose effects are being studied.
Give examples of several phytochemicals and their potential benefits
Phytochemicals are compounds that are produced by plants ("phyto" means "plant"). They are found in fruits, vegetables, grains, beans, and other plants. Some of these phytochemicals are believed to protect cells from damage that could lead to cancer.
Identify which types of foods provide phytochemicals (plants!)
Phytochemicals, also referred to as phytonutrients, are found in fruits, vegetables, whole grains, legumes, beans, herbs, spices, nuts, and seeds and are classified according to their chemical structures and functional properties. Soybeans, soy milk, tofu: Isoflavones (genistin, ... Strawberries, red wine, blueberries: Anthocya... Green and black tea, cocoa: Catechins, epicat..
Identify or describe the difference between a phytochemical and a vitamin, and a phytochemical and a nutrient generally
Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly. Phytochemicals are processed by the body as xenobiotics since it does not distinguish between beneficial, neutral or toxic compounds but only between nutrients and compounds which are not nutrients.
Undernutrition
Poor health resulting from depletion of nutrients caused by inadequate nutrient intake over time. It is now most often associated with poverty, alcoholism, and some types of eating disorders.
Dietary supplement
Products taken by mouth in tablet, capsule, powder, gelcap, or other nonfood form that contain one or more of the following: vitamins, minerals, amino acids, herbs, enzymes, metabolites, or concentrates.
Recognize that
Proteins are made of amino acids
Protein
Proteins are organic compounds made of smaller building blocks called amino acids. Proteins are found in a variety of foods, but meats and dairy products are among the most concentrated sources. Grains, legumes, and vegetables all contribute protein to the diet, whereas fruits con- tribute negligible amounts. Proteins are the main structural material in the body. They are also important components in blood, cell membranes, enzymes, and immune factors. Proteins regulate body processes and can also be used for energy.
When planning your own diet, you should probably aim to reach which measure of each nutrient?
RDA
Describe some of the (beneficial) actions of phytochemicals (e.g. neutralizing free radicals)
Research has shown that some phytochemicals may: help stop the formation of potential cancer-causing substances (carcinogens) and help stop carcinogens from attacking cells. help cells stop and wipe out any cancer-like changes.
Describe or identify the difference between a dietary supplement and a drug
Since supplements aren't considered drugs, they aren't put through the same strict safety and effectiveness requirements that drugs are. So all the drugs you can buy, even without a prescription, must be proven safe and effective - but dietary supplements do not
Minimally processed foods
Still basically one ingredient or a simple mix of a few ingredients but not its original form. Types of foods people may have eaten thousand years ago. Ex. Fruit juice, canned products, dried raisins
Mineral
Structurally, minerals are simple, inorganic substances. Minerals are important for keeping your body healthy because they are used for many different functions. There are two kinds of minerals: macrominerals and trace minerals. Inorganic compounds needed for growth and for regulation of body processes. ▶ Macrominerals - Major minerals required in the diet and present in the body in large amounts compared with trace minerals. ▶ Trace minerals (microminerals) - Minerals present in the body and required in the diet in relatively small amounts compared with major minerals; also known as microminerals.
Phytochemical
Substances in plants that may possess health-protective effects, even though they are not essential for life.
Recognize that...
Supplements often do not contain their advertised ingredients or advertised doses due to lack of regulation
Megadoses
Taking a hundred times or more of a vitamin Can be harmful Generally useless and worse
Evaluate the evidence for/against using a particular supplement for a particular situation
Taking more than you need costs more and might also raise your risk of side effects. For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.
Recognize that
The FDA regulates the use of terms such as "healthy," "light," and "low-fat" on labels and that these terms have specific meanings by law (see text), though other words, such as "natural," are not regulated & are meaningless on food labels
Given its structure, identify a nutrient as lipid, carbohydrate or protein
The carbohydrates, lipids, and proteins we eat are made of smaller building blocks. Carbohydrates - Compounds, including sugars, starches, and dietary fibers, that usually have the general chemical formula (CH2O)n, where n represents the number of CH2O units in the molecule. Carbohydrates are a major source of energy for body functions. Lipids - A group of fat-soluble compounds that includes triglycerides, sterols, and phospholipids. Proteins - Large, complex compounds consisting of many amino acids connected in varying sequences and forming unique shapes.
Calorie
The general term for energy in food; used synonymously with the term energy. Often used instead of kilocalorie on food labels, in diet books, and in other sources of nutrition information.
Estimated Average Requirement (EAR)
The intake value that meets the estimated nutrient needs of 50 percent of individuals in a specific life-stage and gender group.
Overnutrition
The long-term consumption of an excess of nutrients. The most common type of overnutrition in the United States results from the regular consumption of excess calories, fats, saturated fats, and cholesterol.
Recognize that
The main carbohydrate the body uses for energy is glucose
Tolerable Upper Intake Level (UL)
The maximum levels of daily nutrient intakes that are unlikely to pose health risks to almost all of the individuals in the group for whom they are designed.
Nutrient density
The nutrient density of food provides a clue to how "healthy" a food is. It is a ratio of nutrient content to energy content. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories. Foods that are low in nutrient density supply calories but relatively small amounts of vitamins and minerals, sometimes none at all. A food high in calories but low in vitamins and minerals is less nutrient dense than one that has a high vitamin and mineral content compared with its overall calories. Example of nutrient-dense foods are fruits, vegetables, fish, legumes, nuts, and whole grains.
Recommended Dietary Allowance (RDA)
The nutrient intake levels that meet the nutrient needs of almost all (97 to 98 percent) individuals in a life-stage and gender group.
Adequate Intake (AI)
The nutrient intake that appears to sustain a defined nutritional state or some other indicator of health (e.g., growth rate or normal circulating nutrient values) in a specific population or subgroup. AI is used when there is insufficient scientific evidence to establish an EAR.
Recognize that
The only nutrients that contain energy are carbohydrates, fat, and protein
Nutrition
The science of foods and their components (nutrients and other substances), including the relationships to health and disease (actions, interactions, and balances); processes within the body (ingestion, digestion, absorption, transport, functions, and disposal of end products); and the social, economic, cultural, and psychological implication of eating.
Explain how you would go about testing a specific nutritional hypothesis (see example in this chapter)
The scientific process (also referred to as the scientific method) follows these general steps: (1) Make observations, ask questions, or describe phenomena; (2) formulate a hypothesis to explain the observation, question, or phenomena; (3) test the hypothesis by conducting an experiment; (4) analyze data and draw conclusions; and (5) communicate results indicating whether or not the hypothesis is accepted.
Lipid
The term lipids refers to substances we know as fats and oils but also to fatlike substances in foods, such as cholesterol and phospholipids. Lipids are organic compounds and, like carbohydrates, contain carbon, hydrogen, and oxygen.
Name the six classes of nutrients
There are six classes of nutrients in food: carbohydrates, lipids (fats and oils), proteins, vitamins, minerals, and water (see FIGURE 1.9). For normal human growth, development, and maintenance, the diet must supply about 45 essential nutrients.
If you take a group of 100 people and feed them all the RDA how much vitamin they will get?
They will all nearly get all the vitamins.
Which of the following dietary supplements has been shown to promote health in any way?
Turmeric
Kilocalorie
Units used to measure food energy (1,000 calories = 1 kilocalorie).
Kilocalorie
Units used to measure food energy (1,000 calories = 1 kilocalorie). Technically, the potential energy in foods is best measured in kilocalories;
Difference between vitamins and minerals?
Vitamins are organic and minerals are inorganic.
Recognize that...
Vitamins at high (megadose) levels can have much different effects than at low doses, and potentially be toxic
Lack of which nutrient would kill you first?
Water