Ch. 1-4; 20
what must a scientific article undergo before being published?
peer review: a critical analysis of an article about a study submitted to a journal that is conducted by a group of investigators who were not part of the study but are experts involved in related research; editors of scientific journals choose the experts, and the researchers are usually not aware of the peers' identities
risk factor
personal characteristic that increases a person's chances of developing a chronic disease
what are factors that may contribute to undernutrition around the world?
poor diet, disease, medication interactions, inadequate food and nutrient intake; social, environmental, economic, political, poverty is the leading risk factor
where can you find probiotics and prebiotics?
probiotic (live bacteria) containing foods such as yogurt (live and active cultures) and pills and solutions that contain the microbes; prebiotics (often fiber-rich foods) are fruits, veggies, and whole grains, soybeans, berries, garlic, barley, kale, and legumes
what are dietary supplements? do supplements have to be tested for safety before being sold?
product (excluding tobacco) that contains a vitamin, a mineral, an herb or other plant product, an amino acid, or a dietary substance that supplements the diet by increasing total intake; no there is a legislation (DSHEA) that allows manufacturers to classify nutrient supplements and herbal products as foods
what is the role of villi and microvilli?
provide a healthy mucosa with a surface area of about 200 square meters, it enables the small intestine to absorb nutrients more efficiently; each has an outer layer of absorptive cells that are also called enterocytes; microvilli line the exposed end of enterocyte and contain "brush border enzymes" that participate in the digestion of protein and carbs
what does WIC provide?
provides nutrition education including breastfeeding support, referrals for health and social services, and checks or vouchers to purchase specific foods (for women, infants, and children)
acceptable macronutrient distribution ranges (AMDRs)
ranges of carbs, fat, and protein intakes that provide adequate amounts of vitamins and minerals, and may reduce the risk of diet-related chronic diseases
energy density
refers to the amount of energy a food provides per given weight of the food (high fat low water)
what are food deserts?
regions or areas in which a large proportion of those living there experience difficulty in obtaining nutritious food; numerous low-income people living farther than 1 mile away from grocery stores in urban areas or farther than 10 miles away from grocery stores in rural areas
nutrition
scientific study of nutrients and how the body uses them
distinguish between density, energy density, and empty calorie foods
see definitions
chyme
semiliquid mass that forms when food mixes with gastric juice
dietetic reference intakes (DRI)
set of energy and nutrient intake standards that can be used as references when making dietary recommendations
recommended dietary allowances (RDA)
standards for recommended daily intakes of several nutrients
what can upset the normal balance of intestinal microflora and what is the result?
starvation, excessive emotional stress, and antibiotic use; As a result of the imbalance, an overgrowth of pathogenic bacteria can occur, increasing the likelihood of diarrhea and serious intestinal infections. Probiotics help control the growth of pathogenic bacteria that reside in the large intestine by competing successfully against them for available nutrients.
malnutrition
state of health that occurs when the body is improperly nourished
intrinsic factor
substance necessary for absorbing vitamin B-12; released by parietal cells
phytochemical
substances in plants that are not nutrients but may have healthful benefits
what are the accessory organs and what role do they play in digestion?
the liver (uses cholesterol to produce bile), gallbladder (stores bile), and pancreas (produces and secretes enzymes for breakdown and bicarbonate ions); assists the functioning of the GI Tract
digestion
the process of breaking down large food molecules into nutrients that the body can use
where is the major site of chemical and mechanical digestion?
the small intestine is the major site of chemical and mechanical digestion of nutrients; most occurs in the duodenum and upper part of the jejunum
absorption
the uptake and removal of nutrients from the digestive tract, which may also be called the gastrointestinal tract (GI tract), alimentary canal, or gut
why should we choose whole or cut-up fruits over 100% juice more often?
they are healthier options because they contain more dietary fiber
diverticula
tiny pouches that form in the wall of the colon
villi/microvilli
tiny, fingerlike projections of the small intestinal mucosa that are involved in digestion and nutrient absorption/tiny hairlike projections that form the brush border of an enterocyte
know how to distinguish which food is more nutrient dense. Example: pork sausage (2 mg iron and 200 cal per serving) or turkey sausage (2 mg iron and 150 cal per serving)
turkey sausage is more nutrient-dense and less energy-dense
we often think of malnourished means someone is starving, but what other groups of people would be considered malnourished?
undernutrition and overnutrition (the long-term excess of energy or nutrient intake); or people with nutritionally inadequate diets; people with limited financial resources, severe eating disorders, addicted to drugs/alcohol, serious medical problems
what are the four most common micronutrient deficiencies around the world?
vitamin A (leads to childhood blindness), iron (most prevalent, hemoglobin develop, oxygen delivery), iodine (metabolism and thyroid, goiter), and zinc (immune)
although very little absorption takes place in the large intestine, what does get absorbed?
water and minerals because its mucosa has no villi
peristalsis
waves of muscular contractions that help move material through most of the digestive tract
can an occasional empty-calorie food be included in a person's healthy diet?
yes; when consumed in moderation
describe the 3 factors that can help ensure a diet is adequate in nutrients
1. *variety* of nutrient-dense foods; different kinds of foods from each food group 2. consume each food in reasonable amounts (*moderation*); meeting needs and avoiding excess 3. *balance* caloric intake with physical activity to maintain healthy weight
What are the two types of Inflammatory Bowel Disease and their characteristics? What is the treatment for IBD?
1. Crohn's disease: the body's immune system cells attack normal intestinal cells, damaging parts of the intestines (results in abscesses, blockages, and fistulas) 2. Ulcerative colitis: causes ulcers to form in the mucosa of the colon and rectum avoid certain foods, medications, and surgery
what are some factors that may worsen heartburn and recommendations to reduce the risk?
1. Factors: Having *excess body fat*, especially around the waistline Drinking alcohol, coffee, carbonated beverages, and citrus juices Overeating Eating chocolate, peppermint, and greasy or spicy foods Eating foods that contain tomatoes or vinegar Smoking; 2. caused by the passage of acidic contents from the stomach into the esophagus; lose excess body weight, do not lie down within 2 hours after eating a meal, do not overeat at mealtimes, avoid smoking cigarettes, elevate the head of the bed so it is about 6 in higher than the foot of the bed, do not wear tight belts or clothes with tight waistbands, learn to recognize foods that cause heartburn
which nutrients are broken down in the stomach?
10% of fat; the chemical digestion of proteins begins in the stomach because HCL converts inactive gastric enzymes to their active forms which begins enzymatic digestion of proteins
what amount of calories are the daily values based on? what DV% must a food contain to be considered a great source of a nutrient?
2000 kcal/day; 20%DV or more
how many calories per gram does carbs, protein, fat, and alcohol have?
4;4;9;7
know how to calculate how many calories is in a product
:)
what nutrition programs are available for the elderly?
Elderly Nutrition Program: provides financial assistance for nonprofit programs that provide free meals to adults 60 years of age and older, regardless of their income Congregate meals: meals served in a community location so people can socialize while they eat Meals on Wheels: program in which volunteers deliver meals that have been prepared at a community site to home bound individuals
know how to calculate AMDR's based on calorie needs
Mary's usual diet provides an average intake of 342 grams of carbohydrate, 110 grams of protein, and 25 grams of fat. How many kcalories does she consume? What percentages of her calories are consumed from each macronutrient? 342 grams of carbohydrate x 4 kcal/gram = 1368 kcal 110 grams of protein x 4 kcal/gram = 440 kcal 25 grams of fat x 9 kcal/gram = 225 kcal 1368 + 440 + 225 = 2033 kcal carbohydrate: 1368 ÷ 2033 = .67 x 100 = 67%* protein: 440 ÷ 2033 = .22 x 100 = 22%* fat: 225 ÷ 2033 = .11 x 100 = 11%*
what type of food programs do public schools offer to eligible families?
The National School Lunch Program: provides reimbursements to schools that offer free or reduced nutritious lunches for eligible low-income students and after-school snacks at sites that meet certain eligibility requirements The School Breakfast Program: program through which schools and other nonprofit agencies are reimbursed for the cost of providing a nutritious morning meal to eligible low-income children Special Milk Program: program that enables eligible students to receive free or reduced-cost milk with meals Summer Food Service Program: program that provides financial support to qualifying facilities that serve free meals and snacks to students during the summer
the results of one study rarely gain acceptance for nutrition recommendations. What should be done to confirm nutrition recommendations?
The findings obtained by one research team must be supported by those generated in other studies. If the results of several scientific investigations conducted under similar conditions confirm the original researcher's conclusions, then these findings are more likely to be accepted by other nutrition scientists.
people that take supplements need to be especially aware of which of the DRIs to avoid toxicity?
UL
what factors are considered when determining estimated energy requirements?
average daily energy intake that meets the needs of a healthy person who is maintaining his or her weight; takes into account the physical activity level, height, weight, sex, and life stage
what is the most reliable and economical way for people to obtain nutrients and phytochemical?
base diet on a variety of "whole" and minimally processed foods. Plant foods often contain a variety of nutrients and phytochemicals, but processing (refining) food often removes some of the most healthful parts
what are the primary roles of the digestive system?
breakdown of food into smaller components (nutrients), absorption of nutrients, and elimination of solid waste products. (GI tract and accessory organs)
What are the 6 classes of nutirents
carbs, proteins, lipids, vitamins, minerals, water
which nutrients are classified as macronutrients? Which are classified as micronutrients?
carbs,fats,proteins; vitamins and minerals
what is the AMDR for carbs, fat, and protein?
carbs: 45-65% of total kcal fat: 20-35% of total kcal protein: 10-35% of total kcal
what might be the consequences of chronic undernutrition?
if occurs early in life, can result in permanent negative health effects such as decreased cognitive ability, reduced adult size (stunting), and compromised reproductive functioning; depresses the body's immune system, increasing risk of infectious diseases, such as measles
what order must the list of ingredients by listed in
in descending order according to weight
what is the difference between the RDAs and the AIs?
in some instances, nutrition scientists are unable to develop RDAs for nutrients because there is not enough info available to determine human requirements. Until such info becomes known, scientists set AIs for these nutrients; both are used as nutrient intake goals in planning diets (see definitions)
what is the placebo effect?
in studies involving human subjects, the situation that occurs when a subject reports having positive results even though he or she is taking a placebo
constipation
infrequent bowel movements and feces that are difficult to eliminate
what is Healthy People 2020
issued by the US Dept of health and human services; a report that includes national health promotion and disease prevention objectives that Americans should meet by 2020 Has objectives such as: reduce the proportion of adults who are obese, increase the contribution of fruits to the diets of the population aged 2 years and older, increase the contribution of whole grains to the diets of the population aged 2 years and older, reduce consumption of calories from solid fats and added sugars
what happens when the lower esophageal sphincter fails to close properly?
it is not able to prevent the backflow of acidic stomach contents into the esophagus which leads to heartburn ("acid reflux")
what factors may cause constipation to occur?
lack of dietary fiber, low water intake, anxiety, depression, and other psychological disturbances, and changes to typical routines and can result from ignoring urge to have a bowel movement
nutrients
life sustaining substances in food
oils are ___ at room temp
liquid
probiotics
live microorganisms that promote good health for their human hosts
chronic disease
long-term conditions that usually take many years to develop and have complex causes
what is the treatment for diarrhea?
loperamide, drinking replacement fluids that contain sodium, potassium, and simple sugars such as glucose, avoid eating solid foods (treat within 24-48 hours or dehydration will occur
what enzymes does saliva contain and which nutrients are do these enzymes break down?
lysozyme (destroys bacteria in food or mouth), salivary amylase (initiates chemical digestion in the mouth and beings the breakdown of starch), and lingual lipase (inactive until it reaches the stomach)
which nutrients supply energy?
macronutrients; carbs fats and proteins
what beneficial roles do the intestinal bacterial play in the large intestine?
metabolize undigested food, such as dietary fiber, and synthesize certain fats that can be used for energy by the cells of the colon, improve host's blood lipid level and immune function, make vitamins K, folate, B-6, B-12, biotin
which foods are included in the diary group? what kind of diary products should be used sparingly?
milk and products made from milk that retain their calcium content, such as yogurt and hard cheeses; as well as ice cream/frozen yogurt/and ice milk (cream cheese, cream, and butter are dairy products but aren't in this group; use high fat and high sugar dairy products sparingly
essential nutrient
nutrient that must be supplied by food (water is the most)
know figure 4.20 on page 95
!!!
what are some ways to use the internet wisely when looking for reliable nutrition info? what types of websites should you be wary of?
- in general websites sponsored by nationally recognized health associations such as the Academy of Nutrition and Dietetics and nationally respected nonprofit organizations such as the national osteoporosis foundation are reliable sources of nutrition and governmental agencies - compare multiple sites - look for Health on the Net symbol - be wary of websites that are authored or sponsored by one person or that promote or sell products for profit (.com and .org) - avoid sites that have online diagnosis or treatments
what foods do americans not purchase enough of? what foods do americans purchase too much of?
- most americans do not purchase recommended amounts of *fruits, vegetables, whole grains, fish, and low fat dairy products* - more than recommended amounts of *red meats, candies, cheese, sugary beverages* such as sweetened fruit and soft drinks, and* refined grain products* (more refined = more processed = less beneficial vitamins and minerals)
what is the difference between low food security and very low food security?
LFS: experience reduced nutritional quality of their diet due to a limited ability to purchase enough nutrient-dense foods VLFS: experience reductions in both the quality and quantity of their diet due to the inability to purchase enough food
what are some questions that should be asked when trying to decide if nutrition information is accurate? what are some red flags that may show the info to be unreliable?
What motivates the authors, promoters, or sponsors that provide the info? Who is the source? What is the source?; 1. promises of quick and easy remedies 2. claims that sound too good to be true 3. scare tactics 4. attacks on conventional scientists and nutrition experts 5. testimonials and anecdotes 6. promotes benefits while overlooking risks 7. vague, meaningless, or scientific-sounding terms 8. vague sources 9. pseudoscience 10. disclaimers
what is Irritable Bowel Syndrome? What foods may need to be avoided?
a condition characterized by intestinal cramps and abnormal bowel function, particularly diarrhea, constipation, or alternating episodes of both; dairy, legumes, and certain veggies like cabbage and broccoli, some fruits like raisins cherries and melons
diet
a person's usual pattern of food intake
enzyme
a protein that speeds up the rate of a chemical reaction without being altered in the process
what is a peptic ulcer and what may be the causes?
a sore that occurs in the lining of the stomach or the upper small intestine, results when most of the chyme has left the stomach and the HCL that remains comes in contact with and digest the lining of the mucosa of the organ, forming one or more sores; H. pylori bacteria, smoking, heavy consumption of alcohol, and regular use of NSAIDs such as aspirin, ibuprofen, and naproxen, or chronic stress
fortification
addition of nutrients to any food
enrichment
addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined grain products
once food becomes a bolus in the mouth where does it go? how does the body prevent the bolus from going down the trachea?
after being swallowed, it travels through the esophagus (pharynx to stomach), the epiglottis is a flap of tough tissue that prevents the food from entering the larynx and trachea, when swallowing initiates, breathing stops and the bolus lands on the epiglottis (covers up opening to larynx)
megadose
amount of a vitamin or mineral that is a very high, generally at least 10x the recommended amount of the nutrient
sphincters
are thickened regions of circular muscle that functions like valves to control the flow of contents at various points in the GI tract (relax = flow, contract = block)
what is a registered dietician (RD) or registered dietitian nutritionist (RDN)? what must someone do to become an RD/RDN?
college-trained health care professional who has extensive knowledge of foods, nutrition, and dietetics, "food and nutrition expert"; meet specific edu and certification requirements that are approved by the Accreditation Council for Education in Nutrition and Dietetics of the Academy of Nutrition and Dietetics; earn a bachelor's degree in an accredited plan of study, complete supervised practice program, pass national registration exam for certification, continued education
empty-calorie
describes a food that supplies excessive calories from unhealthy types of fat, added sugar, and/or alcohol
nutrient density
describes a food that supplies more vitamins and minerals in relation to total calories (lean meats, greens, fruit, whole-grain, low-fat dairy)
adequate intakes (AIs)
dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present
people that choose to regularly include certain types of food as well as exercise regularly, may reduce their chances of developing serious disease. What types of foods should be chosen?
fat-free or low-fat dairy products, fruits, vegetables, nuts, and whole-grain cereals
bile
fluid that is produced in the liver and stored in the gallbladder until it is needed for fat digestion and absorption
prebiotics
food components that beneficial bacteria in the large intestine use for fuel
what can people enrolled in the SNAP program buy?
foods from authorized stores and garden seeds/plants that produce food, not allowed to buy any nonfood items, vitamins, medicines, alcohol, or ready-to-eat hot foods with their benefits
why are whole grains recommended over refined grains?
foods made from whole grains naturally contain more fiber, as well as micronutrients that are not replaced during enrichment
what qualifications must a food meet before it is labeled as Organic? Does organic mean that it contains more nutrients than conventionally grown foods?
foods that are produced without the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation; no but they may contain fewer pesticides and antibiotic-resistant bacteria than conventionally grown crops
in the US, what do we often see that goes along with food insecurity regarding weight?
frequently report that they do not always eat when they are hungry, they eat less than they feel they should, they skip meals more than three times a month or even go an entire day without eating, and they have lost weight because of not eating
what is secreted through gastric glands? what is the major function of these secretions?
gastric juice: mucus, hydrochloric acid, intrinsic factor (absorb B-12), and digestive enzymes, gastrin (stimulate motility and secretory activity); help break down food and form chyme
GERD
gastroesohpageal reflux disease; chronic condition characterized by frequent heartburn that can damage the esophagus
according to the USDA what are the major food groups? Why is it important to choose a variety of foods from each of these groups?
grains, dairy, fruits, vegetables, protein; because nutritional content of foods within each group often varies widely
be able to tell the difference between the 3 different claims on food labels
health claims (prevents disease), structure/function claims (calcium builds strong bones), nutrient content claims (reduced fat)
which of the leading causes of death are related to diet?
heart disease, cancer, stroke, alzheimer's disease, diabetes, kidney disease
tolerable upper intake level (UL)
highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily
