Human Nutrition Test 1, Chpt 1, 2, 3
PORTION SIZES
3 oz meat = palm of a woman's hand or deck of cards 1 medium potato or piece of fruit = tennis ball 1½ oz cheese = 9-volt battery 1 oz lunch meat or cheese = 1 slice 1 cup cooked pasta = baseball Most ice cream scoops hold ¼ cup = lump of the size of a golf ball
Credible Sources of Nutrition Information
Academy of Nutrition and Dietetics www.eatright.org American Journal of Clinical Nutrition www.ajcn.org U.S. Department of Agriculture www.usda.gov U.S. Food and Drug Administration www.fda.org
Characteristics of a nutritious diet
Adequacy - get enough of essential nutrients as well as fiber and energy Balance - contains a good proportion of nutrients; no overemphasis of a food type or nutrient at the expense of another Nutrient density: create a healthy eating pattern to meet nutrient needs and stay within calorie limits Calorie control - choose foods to supply the amount of energy you need to maintain a healthy weight Moderation - eat any food in reasonable-size portions Variety - eat different types of foods to prevent boredom and to ensure dietary adequacy. Choose within and among the different food groups
Nutrition in the media
Advertising and the media Play a powerful role in influencing food choices Aimed at selling products—not aimed at promoting healthful eating Television: #1 source of nutrition information Social and cultural factors Influence of family, friends, and coworkers Importance of religious customs
Hypertension risk factors
Age, genetics (race), and obesity Salt and alcohol intake Dietary factors - low fruit, vegetable, nut, & low-fat dairy intake
Protein & Grain group facts
All protein foods supply iron & protein but the saturated fat content can vary widely Meats tend to have higher saturated fat content while seafood, nuts, seeds, & soy foods have less saturated fats while providing essential fatty acids Refined grains usually lack fiber and other beneficial nutrients but supply energy Whole grains should represent at least half the grains in each day's intakes
Greatest usefulness for percentages of daily values
Allows comparisons among foods (two different breads or cereals)
Factors affecting our food choices.
Availability Income, food prices, and convenience Low income households at risk for undernutrition Most convenience foods are more expensive than healthful foods, e.g., fruits and vegetables Consumer's perception plays a role in his or her food choices Personal values or beliefs Worldview: importance of sustainability Other factors that affect our food choices Taste preferences Psychological needs
Lifestyle elements for optimal quality of life and longevity
Avoiding excess alcohol Not smoking Maintaining a healthful weight Exercising regularly Sleeping seven to eight hours a night Eating breakfast Eating nutritious, regular meals
What are ten tips to a great plate?
Balance your calories. Enjoy your food, but eat less. Avoid oversized portions. Eat some foods more often. Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Make half your grains whole grains. Eat certain foods less often. Compare sodium in foods. Drink water instead of sugary drinks.
Using the Nutrition Facts Panel
Be aware of serving sizes Notice calories. Check out the nutrient information that must appear in the Nutrition Facts panel, for example, total fat, saturated fat, trans fat, and cholesterol. Look for the percent Daily Values.
Structure/function claims on food labels
Best ignored; requires no prior approval Notification of FDA is sufficient Required label disclaimer - "FDA has not evaluated this statement" Examples "Lowers cholesterol" - FDA approved health claim "Helps maintain normal cholesterol levels," "supports" - less regulated structure-function claim
Shopping tips
Buy local foods and fresh foods in season Shop from a list to help avoid buying unnecessary items Read the ingredients list and Nutrition Facts label on packaged foods Use "sell by" and "best if used by" dates to ensure quality and freshness Shop the perimeter of the grocery store
Overnutrition
Calorie or nutrient overconsumption severe enough to cause or increase risk of disease; a form of malnutrition Contributes to obesity and dental disease Leads to increased deaths, hospitalization, disability, and poor quality of life
Estimated Energy Requirements (EER)
Calories Not generous Set to maintain healthy body weight & discourage weight gain Apply to individual of particular age, gender, height, weight, and activity level
Calorie Percentage Ranges
Carbohydrate: 45-65 percent Fat: 20-35 percent Protein: 10-35 percent
What are the caloric values of Carbs, Protein, Fat and Alcohol?
Carbohydrates 4 calories per gram Protein 4 calories per gram Fat 9 calories per gram Alcohol 7 calories per gram
What are the energy yielding nutrients? (energy = calories)
Carbohydrates, proteins, and fats Nutrients provide energy (calories) to maintain & repair tissues & support growth Alcohol is NOT a nutrient but provides calories
Name the six Nutrients
Classes of nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
Food label requirements
Common or usual name Manufacturer, packer, or distributor name and address Net contents in terms of weight, measure, or count Nutrient contents (Nutrition Facts panel) Ingredients Descending order by weight Sugar can have many other names (cane sugar, fruit juice, high fructose corn syrup, honey, dextrose) Can find products made from sugar water not fruit juice; whole grain vs refined Any of the eight major allergens in food
What is the CARS Checklist?
Credibility Accuracy Reasonableness Support Seek the advice of a registered dietitian Check for diploma earned from an accredited institution
Dairy
DAIRY: Get your calcium-rich foods Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages. 1 cup = 1 1/2 oz natural cheese, or 2 oz processed cheese. Get 3 cups every day; for kids aged 2 to 8, it's 2.
What is the DASH Diet?
DASH diet: Dietary Approaches to Stop Hypertension Emphasizes fruits, vegetables, nuts, whole grains, legumes, fish, & low-fat dairy (note lack of red meat) Ensures adequate intakes of fiber, potassium, magnesium, & calcium May also lower total cholesterol, LDL, and inflammation Weight control - loss of 5-10% body wt can help; one of the most effective nondrug treatments Potassium - diet
Genes Influence Nutrition and Disease
DNA mutations SNPs - single nucleotide polymorphisms 10 million possible SNPs SNPs and diseases Do not directly cause disease; may work with other genes & environmental factors like diet to increase risk of developing a disease Epigenome - complex of proteins & molecules that associate with DNA (histones & methyl groups) can turn on or off these genes Can be changed by bioactive food components
Which Diet Factors Affect Cancer Risk?
Depends on genetic inheritance Energy intake Reduced caloric intakes may reduce risk but once cancer develops reduced intake doesn't help Obesity Colon, uterus, pancreas, kidney, breast, esophagus Physical activity Alcohol - mouth, throat, esophagus, colon, breast Fat and fatty acids - evidence is limited; omega-3 may protect Red meats Red & processed meats (cured, smoked, preserved - nitrates/nitrites) increase risk of colon cancer Should roast or bake meat, line grill with foil, marinate meat, and don't burn it Acrylamide in French fries and potato chips Fiber-rich foods and decreased colon cancer risk Folate and antioxidant vitamins; not supplements Calcium, vit D may prevent colon ca Iron may promote colon ca; high levels in meat Whole foods and phytochemicals - epigenetics
Strategies for eating healthfully away from home requires some planning-tips
Don't supersize Think grilled, not fried Hold the mayo Avoid all-you-can-eat restaurants "Just say no" Balance fast-food meals with other food choices during the day
The Savvy Diner: Researchers studied Okinawans' eating habits and lifestyles...
Enough is enough: hara hachi bu (eat until 80 percent full) Moderation and a healthful lifestyle Do not smoke Eat 80 percent plant-based diet: unrefined whole grains, soy, vegetables, and fruits, good fats Remain active The Okinawan elders' eating habits 500 calories less per day than Americans Plenty of whole grains, 3.5 cups of vegetables, and 2 cups of fruits a day Seaweed, coldwater fish, and other seafood choices at least three times a week Soy foods in daily diet; poultry, eggs, pork, beef, and other meats in moderation Plenty of water and tea; alcohol in moderation Very few sweets Okinawans' psychological and spiritual health Socially engaged: strong bonds with family and friends Strong sense of purpose
What should be obtained from food?
Essential nutrients Must be obtained from food
Using the Percent Daily Values (%DV)
Example using 2,000 calories per day No more than 65 fat grams a day A cereal containing three grams of fat in a serving has a Daily Value of five percent
The Food Label Makeover
FDA made changes in 2016 that must manufacturers must implement by June 2018. Among the changes are: Updated serving sizes Emphasis on calories, including calories and nutrients for entire package on some foods Added sugars, Vitamin D, & potassium now required; Vitamins A & C now voluntary "Calories from fat" removed
Fruits
FRUITS: Focus on fruits Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices. Eat 2 cups every day.
Five Dietary guidelines
Follow a healthy eating pattern across the life span. 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. **Less than 10% of total calories from saturated fats & less than 10% of calories from added sugars **
Diet Planning with the USDA Food Intake Patterns-tips
Food group plan Foods sorted into groups by nutrient content Specifies minimum servings from each group Choose a variety of foods Among the food groups and within each group to achieve adequacy, balance, moderation, & variety Adequate nutrients and phytochemicals Helps to limit calories and potential harmful food constituents
Malnutrition
Forms of dietary excess and imbalance Diet-related diseases: heart disease, cancer, stroke, diabetes, and hypertension
Grains
GRAINS: Make half your grains whole Eat at least 3 oz of whole grain cereals, breads, crackers, rice, or pasta every day. 1 oz is about 1 slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked rice, cereal, or pasta. Eat 6 oz every day.
Using MyPlate to meet nutrient needs
Grains, fruits, vegetables, and dairy groups serve as the foundation of a healthful diet Supply vitamins, minerals, and fiber Protein selections should be chosen wisely Include lean meats, skinless poultry, fish, legumes, nuts, and seeds A small amount of oil is needed for vitamin E and essential fats Choose foods with little, if any, solid fats & added sugars and ones lower in sodium Choose nutrient-dense, whole foods to get enough nutrients without overdoing
How are we doing in meeting Healthy People 2020 objectives?
Half of Americans have one or more lifestyle-related disease. More than two-thirds of adults are overweight or obese and one-third of children and teens. Current diet: LOW in vegetables, fruit, and whole grains. HIGH in sodium, calories, unhealthy fats, and added sugars. One-third of adults get no regular physical activity.
Perceived barriers to healthful eating
Healthful foods are not always available from fast-food restaurants It costs more to eat healthful foods I'm too busy to eat healthfully I hear too much conflicting information Healthful foods don't taste as good The people I eat with do not eat healthful foods
Acceptable Macronutrient Distribution Ranges (AMDR)
Healthful ranges for energy-yielding nutrients
Name the top 5 causes of death in the USA
Heart Disease Cancer Strokes Diabetes Mellitus (Type 2) Hypertension (HBP) All have a genetic component but mostly diet related.
Four goals of Healthy People 2020
Help all Americans live high-quality, longer lives free of disease. Eliminate health disparities. Create environments that promote good health. Promote health behaviors across all ages.
Difference between Hunger and Appetite
Hunger: the physiological need for food Appetite: the psychological desire for food, which may be stimulated in response to the sight, smell, or thought of food even when you're not hungry
Using MyPlate to improve nutrient and energy intakes
Implement a healthy eating plan by: Choosing nutrient-dense, whole foods to get enough nutrients without overdoing vegetables, fruits, legumes, and whole grains dairy products seafood, lean meat and poultry, eggs, soy, nuts, seeds, and oils Choosing foods with little, if any, solid fats and added sugars and ones lower in sodium
Name 2 types of diseases
Infectious TB, Influenza can be treated with antibiotics Chronic Diabetes, heart disease can arise from genetics prior/current diseases influenced by lifestyle choices
US Dietary facts
Large gap exists between actual and optimal food intake patterns We consume too many calories, too much red and processed meats, refined grains, added sugars, sodium, and saturated fats Too few vegetables, fruits, whole grains, dairy products, and oils Individuals can make the needed changes. Choose carefully.
National Agenda for Improving Nutrition and Health
Lifestyle behaviors Based on personal choices, habits, and customs: shaped by social forces Health promotion Focuses on changing human behavior: eat healthful diets, be active, get regular rest, etc. Healthy People 2020 National health agenda - US Dept of Health & Human Services Priorities for maintaining good health
Choosing Nutrient-Dense Foods
Limit solid fats, added sugars, and alcohol Empty calories - heavy syrup with peaches adds 135 empty calories of added sugar vs peaches alone (60 calories) Choose unprocessed or lightly processed foods Raw oil Vitamin E and essential lipids High temps destroy vit E
Exchange lists
Lists of categories of foods, e.g., fruit, with portions specified in a way that allows the foods to be mixed and matched Example: exchanges for one fruit are One-half cup of orange juice One small banana One small apple Useful tools for diabetics or people following calorie-controlled diets to lose weight
VEGETABLE SUBGROUPS
Not every vegetable supplies all the nutrients attributed to the vegetable group ALL vegetables (and fruits) provide fiber and potassium Red and orange: vitamin A Dark green: folate (folic acid) Starchy: carbohydrate Legumes: substantial iron and protein
What Food Labels May Include
Nutrient claims Health claim Structure/function claims
Disease responsiveness to nutrition
Nutrition Unresponsive Diseases Sickle cell anemia Hemophilia Less Nutrition Unresponsive Diseases Osteoporosis Cancer Nutrition Responsive Diseases Arthritis Diabetes Hypertension Heart Disease More Nutrition Responsive Diseases Anemias Vitamin and mineral deficiencies Poor resistance to disease
Visual references for choosing the right amount of food to eat
One fist, clenched = 8 fl oz Two hands, cupped = 1 cup One hand, cupped = 1/2 cup Palm of hand = 3 oz Two thumbs together = 1 tbsp
Hypertension (HBP)
One of most prevalent forms of Cardiovascular Disease Silent (no symptoms), worsens atherosclerosis, and makes heart attacks & strokes more likely Two numbers Systolic pressure Diastolic pressure Prehypertension Blood pressure checks at regular intervals
Proteins
PROTEIN FOODS: Go lean with protein Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein routine—choose more fish, beans, peas, nuts, and seeds. 1 oz = 1 oz meat, poultry, or fish; 1/4 cup cooked dry beans; 1 egg; 1 tbsp peanut butter; 1/2 oz nuts/seeds. Eat 5 1/2 oz every day.
More About Percentages of Daily Values
Percentage daily value (%DV) applies to: Single serving of food Applies to 2,000 calorie diet If a food contributes 13 milligrams of vitamin C per serving, and the DV is 60 milligrams, then a serving of that food provides about 22 percent of the DV for vitamin C. (13/60 = 22%) (.22 X 60 = 13)
Controlling Portion Sizes at Home and Away
Portion sizes may be difficult to judge Restaurant portions have no standards Buy smaller bowls Dining out trends Order half portions, split an entrée, ask that half be put in to-go box, order from appetizer or child's menu
What do vitamins and minerals do in the body?
Regulate the release of energy and other aspects of metabolism (body processes) Provide no calories
Nutrient claims on food labels
Reliable information: food must meet specified criteria Examples "Good source" of Vitamin A "Good" - 10-19% of Daily Value per serving "High" - more than 20% of Daily Value ("rich in," "excellent source of") "Low" in saturated fat - 1 g or less; less than 0.5 g trans fats Calorie-free - less than five calories per serving Reduced sodium - at least 25% lower in sodium than the regular product
Tolerable Upper Intake Levels (UL)
Safety (how much vitamin A is harmful?) Maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people
You Can Afford to Eat Nutritious Foods—Tips
Save money and consume less fat and fewer calories Examples of healthy basics: fat-free or low-fat milk; whole-grain breads; fresh, frozen, or canned vegetables; skinless, white-meat chicken; etc.
Cancer
Second leading cause of death (600,000 deaths in 2014) Risk factors Lifestyle factors Environmental exposures Diet 30-40% of cancers are related to diet - fat, meat, alcohol, excess calories Food or dietary components may cause cancer, promote cancer, or protect against cancer
DIET PLANNING
Small changes each day can add up to substantial changes over time Spices, herbs, coffee, and tea provide few, if any, nutrients but can add flavor and pleasure to meals. Some, such as tea and spices, are particularly rich in potentially beneficial phytochemicals Varying food choices helps to ensure adequate nutrient intakes and protects against consuming large amounts of toxins or contaminants from any one food.
A Guide to Eating on the Run -tips
Split your order—share with a friend Bring your lunch Choose grab-and-go-foods If all else fails, go for the obvious low-calorie choices
Health claims on food labels
Statement linking the nutritional profile of a food to a reduced risk of a particular disease Strict rules established by the FDA Products must also identify other contributing factors, e.g., exercise The claim must be phrased to explain the relationship between the nutrient and the disease. "Diets low in sodium may reduce the risk of high blood pressure".
Vegetables
VEGETABLES: Vary your veggies Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils. Eat 2 1/2 cups every day.
How Do You Tell If It's Nutrition Fact or Nutrition Fiction?
Where is the study published? How recent is the study? What research methods were employed? Epidemiological study Intervention study Correlations Control group Placebo What was the size of the study? Who were the subjects? Does a consensus of published studies support the results reported in the news?
Dietary Reference Intakes (DRI)
a set of reference values for energy and nutrients Estimate the energy and nutrient needs of healthy people Sets values for vitamins & minerals; carbohydrates, lipids, & proteins; fiber, water, & energy (calories) Separate recommendations are made for different groups of people Age and gender groups, e.g. children ages 4 through 8, adult, men and pregnant women
Adequate Intakes (AI)
average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA
Recommended Dietary Allowances (RDA)
average daily amount of a nutrient that meets the nutrient needs of 97 to 98 percent of healthy individuals of a specific age and gender
Good Nutrition
can strengthen immune system can decrease risk of chronic diseases
Degenerative disease
chronic disease characterized by deterioration of body organs as a result of misuse and neglect (bad diet, smoking, no exercise, alcohol)
Immune System
is among first to be impaired from dietary deficiencies
EPIGENETICS
is how food and environmental factors affect how your genes are expressed Nutrients from our food can provide methyl groups to attach to our genes and silence them. If those genes code for inflammation or cell growth (uncontrolled cell growth leads to cancer), it's beneficial to your body for methylation to occur. If those genes code for cancer or disease prevention, silencing those genes can cause those diseases.
Why is water necessary?
medium for the body's processes
Which groups are most at risk from the effects of malnutrition?
very young, very old, poor, hospitalized Worsens disease Impaired immunity
Best Foods support?
your body's growth, maintenance, and repair Your body continuously builds and renews itself - new skin, hair, blood, cells in the intestines, antibodies, hormones, enzymes
