human nutrition ch02
According to the Dietary Guidelines, Americans should limit their sodium intake to less than
2300 mg per day
how many cups of dairy are in a 2000 kcal diet
3
low fat means
3 g or less per serving
high fiber means
5 g more per serving
what percentage of Americans meet the recommendation for fruit?
55
calorie free means
fewer than 5 kcal per serving
typically combine muscle strengthening, balance training, light-intensity aerobic activity, and flexibility in one package
mind-body
activities that maintain or improve muscular strength, endurance, or power
muscle-strengthening
clinical assessment
physical appearance and function
the Dietary Guidelines recommend that Americans reduce their intakes of... (3)
saturated fat. trans fat. sodium.
what happens when undernutrition occurs?
surpluses, stores, declining health
what foods are good sources of vitamin A?
sweet potatoes, spinach, carrots (dark-green / yellow veggies)
who monitors food labels?
the FDA (food and drug administration)
light or lite means
1/3 fewer calories or 50% less fat, and the sodium content of a low-cal, low-fat food has been reduced by 50%
low sodium means
140 mg or less per serving
how many cups of fruit are in a 2000 kcal diet
2
MyPlate food groups: how many cups of low-fat or fat-free dairy products or other rich sources of calcium should one have?
2 to 3
how many cups of veggies are in a 2000 kcal diet
2.5
good source of fiber means
2.5-4.9 g per serving
low cal means
40 kcal or less per serving
what are some marginal deficiencies of western industrialized countries?
calcium, iron, folate, other B vitamins, vitamins C, vitamins D, vitamins E, potassium, magnesium, and fiber
the major nutrient contributions from the grains group
carbs, fiber, thiamin, iron
the major nutrient contributions from the dairy group
carbs, protein, vit D, calcium, phosphorus
what are the major nutrient contributions for the veggies
carbs, vit A and C, minerals such as magnesium, fiber
what can occur when the blood vessels become sufficiently blocked by cholesterol and other materials?
chest pain during physical activity or a heart attack
define variety and why it is useful
choosing foods from all the food groups and subgroups, rather than eating the same thing day after day. ensures we get sufficient nutrients.
serving sizes must be
consistent among similar foods
name key recommendations from the Dietary Guidelines for Americans.
consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calories level. choose nutrient-dense foods. balance intake with activity. include a variety of veggies from all subgroups, fruits, grains, fat-free or low-fat dairy, a variety of protein foods, and oils. limit added sugars to <10% of daily kcal, saturated fats to <10% of daily kcal, sodium to <2,300 mg per day, and alcohol to <1 drink per day for women and <2 for men.
low source means
contains 5% or less of the DV for nutrient
what basic eating and lifestyle patterns do health professionals recommend?
control the quantity of food you eat. day attention to what you eat: more whole grains, fruit, veggies. stay physically active: move more and sit less.
What is(are) the benefit(s) of using body composition to determine nutritional status?
easy to obtain, generally reliable
dietary patterns predominated by sugars and saturated fats especially increase risk for...
obesity, type 2 diabetes, hypertension, cardiovascular disease, and cancer.
what percentage of Americans meet the recommendation for total grains?
over 100
what do major health problems of Americans stem from?
overconsumption of one or more of the following: calories, added sugars, saturated fat, alcohol, and sodium.
what does eating in moderation require?
paying attention to portion sizes and planning your daily eating pattern.
clinical deficiency
physical symptoms of nutrient deficiency are apparent
what is overnutrition?
prolonged consumption of more nutrients than the body needs
define balance and why it is useful.
proportionality, eating more nutrient-dense foods and beverages such as fruits, vegetables, whole grains, and fat-free or low-fat milk products, and fewer foods in certain types of fat, sugars cholesterol, salt, and alcohol. ALSO refers to matching your energy intake (consumed calories) with energy expenditure (calories burned) over time. without balance, body weight may fluctuate.
The FALCPA is a law that requires manufacturer to label food products that contain an ingredient that is or contains ____ from a major food allergen.
protein
the major nutrient contributions from the protein group
protein, vit B-6, iron, zinc
why is calorie labeling important?
raising public awareness may improve consumer behaviors and understanding, people may demand lower calorie alternatives, manufacturers may reduce calorie content of high calorie items
Daily Value (DV)
recommended daily amount of a nutrient; used on food labels to help people see how a food fits into their diet. applicable to both genders from 4-adult based on a 2000 kcal diet.
what all is included under dietary reference intakes?
recommended dietary allowances, adequate intakes, estimated energy requirements, tolerable upper intake levels, chronic disease risk reduction intakes
what should you do to evaluate nutritional info?
reference Dietary Guidelines; examine the background and credentials of source; be wary about claims not listing disadvantages, claiming cures, bias against medical community, or new/secret breakthrough; note the size and duration and type and group of a study cited in support of a claim; beware of news conferences and other hype regarding latest findings.
MyPlate food groups: what protein foods do they recommend?
seafood, lean meats, poultry, eggs, legumes, nuts, seeds, soy products
"high" or "rich" means
serving contains 20% or more of DV for a nutrient
"good source" means
serving contains between 10 and 19% of daily value for nutrient
what is needed to align current dietary intakes with healthy eating patterns?
shifts
MyPlate food groups: grains cover how much of the plate?how much of your grains should be whole?
slightly over one fourth; at least half
what should you be aware of regarding evaluating nutritional info?
testimonials about personal experience. nonreputable publication sources without peer review. promises of dramatic and often rapid results. lack of evidence from other scientific studies.
from the dairy group, choose what?
low-fat or fat-free items
movements that create impact and muscle-loading forces on bone
bone-strengthening
What is one serving of dairy?
1 cup
What is one serving of fruit?
1 cup
what is one serving of veggies
1 cup
what is one serving of grains
1 oz
what is one serving of protein
1 oz-eq
how many oz-eq of protein are in a 2000 kcal diet
5.5
how many oz-eq of grains are in a 2000 kcal diet
6
what percentage of Americans meet the recommendation for dairy?
60
what percentage of Americans meet the recommendation for veggies?
60
"made with organic ingredients"
70% of ingredients must be organic.
What can women do before becoming pregnant to avoid excess weight during pregnancy?
Achieve a healthy body weight before becoming pregnant.
how often should adults exercise?
All adults should avoid inactivity. For substantial health benefits, adults should engage in at least 150 minutes of moderate-intensity aerobic physical activity per week or 75 minutes of vigorous-intensity aerobic physical activity per week. For additional and more extensive health benefits, adults should engage in at least 300 minutes of moderate-intensity aerobic physical activity per week or 150 minutes of vigorous-intensity aerobic physical activity per week. Adults should also do muscle-strengthening activities of moderate or high intensity involving all major muscle groups on 2 or more days per week.
identify the dietary principles emphasized by the Mediterranean Diet Pyramid.
Eat plenty of fruits and vegetables. Consume a variety of minimally processed foods. Use olive oil and other plant oils as the main sources of fat in the diet.
name 3 goals of Dietary Guidelines
Develop food, nutrition, and health policies and programs. Create nutrition education materials for the public. Tool for health professionals to help Americans design healthy eating and activity patterns.
General goals for nutrient intakes and diet composition set by the United States Department of Agriculture and the U.S. Department of Health and Human Services are collectively called
Dietary Guidelines
what are drawbacks of using the assessment of body composition to determine nutritional status?
Does not offer in-depth examination. More expensive assessment is required for confirmation.
biochemical assessment
blood or urine measurements
dietary assessment
Estimation of typical food and beverage intake
How do typical American diets compare to the Dietary Guidelines?
Exceed recommendations for refined grains intake. Exceed limits for sodium intake. Exceed limits for intake of added sugars.
what elements of a food label are required by law?
Food manufacturer name and address List of ingredients in descending order by weight Nutrition Facts panel
anthropometric assessment
body measurements
environmental assessment
Includes details about living conditions, education level, and the ability of the person to purchase, transport, and cook food
what are the limitations of MyPlate? (3)
It does not provide guidance on overall calorie intake. It does not illustrate snacks between meals. It does not illustrate which foods to choose within each food group.
menu planning
MyPlate, Dietary Guidelines, Daily Values on NF label in line with RDA, NF label to identify nutrient-dense foods.
more or added fiber means
at least 2.5 g more per serving than reference food
Dietary Reference Intakes (DRIs)
Term used to encompass nutrient recommendations made by the Food and Nutrition Board of the National Academy of Sciences. These include RDAs, EARs, AIs, EERs, and ULs.
reduced or fewer cal means
at least 25% fewer kcal per serving than reference food
reduced or less fat means
at least 25% less per serving than reference food
reduced sugar means
at least 25% less sugar per serving than reference food
what components are optional on the Nutrition Facts panel of a food label? a. Monounsaturated fat b. Polyunsaturated fat c. Magnesium d. Iron e. Fiber
a b c
what is a MyWin?
a change you make to build your healthy lifestyle
subclinical deficiency
a deficiency in the early stages, before the outward signs have appeared
define energy density and why it is important.
a measure of the kcal content of a food relative to the weight of the food. it can aid in losing or maintaining weight.
nutrient density
a measure of the nutrients in a food compared with the energy/calories the food provides
what do you do to determine how nutritionally fit you are?
a nutritional assessment
Adequate Intake (AI)
a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people
A desirable nutrition state occurs when body tissues have enough essential nutrients from ______ of foods to support metabolic functions.
a variety
training activities and movements that safely challenge postural control
balance training
includes forms of activity that are intense enough and performed long enough to maintain or improve and individual's cardiorespiratory fitness
aerobic
what did early food guidance systems aim to do? what is no longer common in western industrialized countries?
aimed to reduce risk for nutrient deficiencies. severe deficiency diseases.
healthy means
an individual food that is low fat and low saturated fat and has no more than 360-480 mg of sodium or 60 mg of cholesterol per serving, and provides at least 10% of the DV for vit A, vit C, protein, calcium, iron, or fiber
refers to high-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells for the oxygen-consuming metabolic pathways
anaerobic
saturated fats are primarily ____ fats, such as ___ and ___ fat.
animal, butter, beef
Nutritional assessment nutritional info includes
anthropometric assessment, biochemical assessment of blood and urine, clinical assessment, dietary assessment, environmental
added sugars and saturated fats are _____ _____ but provide ___ essential nutrients.
energy dense, few
also called stretching, these activities improve the range and ease of movement around a joint
flexibility training
the major nutrient contributions from the fruit group
folate and vit C, carbs, fiber
when must it include the % DV for protein on the label?
food for infants and children under 4, food carrying a claim about protein content
"natural" means
food is free of food colors, synthetic flavors, or any other synthetic substance
According to Dietary Guidelines, nutritional needs should be met primarily from what? why?
foods. because each of the groups provides an array of nutrients, and the recommended amounts reflect eating patterns that have been associated with positive health outcomes.
What does the Mediterranean diet consist of?
fruits, veggies, grains, olive oil, beans, nuts, legumes, seeds, herbs, and spices on the bottom. fish and seafood next. then poultry and eggs and cheese and yogurt. then meats and sweets. wine in moderation and water as well.
the average American exceeds or nearly meets recommendations for __ and __.
grains and protein.
MyPlate food groups: fruits and vegetables cover how much of the plate? what are they dense sources of?
half; nutrients and phytochemicals
FDA has legal oversight over most food products and permits some health claims with certain restrictions. claims fall into one of four categories:
health claims- closely regulated. preliminary health claims- regulated but evidence may be scant. nutrient claims- closely regulated. structure/function claims- not approved
The rapid fall in heart function caused by reduced blood flow through the heart's blood vessels where often a part of the heart dies is known as
heart attack
when can a food be labeled "diet" or "artificially sweetened"?
if it is not misleading
What does else does MyPlate.gov offer?
in-depth info on Dietary Guidelines; USDA's 10 Tips Nutrition Education series that provides access to printable docs; What's Cooking? USDA Mixing Bowl which is an interaction tool for consumers who are ready to make changes and need help with healthy meal planning, cooking, and grocery shopping, a searchable database includes healthy recipes and options to build a cookbook, print recipe cards, and share recipes via social media
Vitamin or mineral toxicity is most likely to result from consuming...
individual vitamin and mineral supplements.
What does the MyPlate Plan do?
it estimates your calorie needs and suggests a food pattern based on your age, sex, height, and weight.
According to the Dietary Guidelines, how should you use balance to achieve a healthy body weight?
know how many calories you need each day (nutritioncalc plus); become familiar with the calorie content of foods and beverages; monitor weight over time to see how your food and physical choices are balancing out.
fat free means
less than 0.5 g of fat per serving
sugar free means
less than 0.5 g per serving
lean means
less than 10 g fat, 4.5 g saturated fat, 95 mg cholesterol per serving
extra lean means
less than 5 g of fat, 2 g of saturated fat, 95 mg of cholesterol per serving
sodium free means
less than 5 mg per serving
Chronic Disease Risk Reduction intake (CDRR)
level of nutrient intake set to decrease the risk for chronic diseases, when applicable
what happens during overnutrition?
long term, some nutrients may accumulate to toxic amounts, which can lead to serious disease
what can you do to celebrate a MyWin?
make half your plate fruits and veggies (whole fruits and veggies in a rainbow of colors), make your grains whole, move to low- or fat-free dairy, vary your lean protein routine, eat and drink the right amount for you
many Americans have eating patterns high in...
meat, refined grains, added sugars, saturated fats, and sodium
Nutritional assessment background includes
medical history, social history, family health history, education level, economic status, a list of medications taken, a health literacy level
According to the Dietary Guidelines for Americans, Americans should consume ______ seafood.
more
organic means
much of ingredients do not use chemical fertilizers or pesticides, genetic engineering, sewage sludge, antibiotics, or irradiation in production. at least 95% of ingredients by weight must meet these.
are there "good" or "bad" foods?
no
does Dietary Guidelines recommend dietary supplements?
no
the percentage of the Daily Value is usually given for each ____ per ____. it is based on a ____ kcal diet. DVs are mostly set at or close to the ____ RDA value or related nutrient standard seen in the various age and sex categories for a specific nutrient.
nutrient per serving. 2000. highest.
undernutrition occurs when
nutritional intake does not meet nutritional needs
Estimated Energy Requirement (EER)
the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity
what is a Recommended Dietary Allowance (RDA)?
the daily amount of a nutrient that will meet the needs of nearly all individuals in a particular age and gender group. most accurate.
Mediterranean Diet Pyramid is based off of what?
the dietary patterns of southern Mediterranean region, which has enjoyed low recorded rates of chronic diseases and high adult life expectancy
people consume fewer calories if...
the foods in a meal have a low energy density
what does MyPlate exemplify?
the foundation of a healthy eating pattern: variety, balance, and moderation
Tolerable Upper Intake Level (UL)
the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects
what do food packages HAVE to list?
the product name, name and address of manufacturer, amount of product in package, and ingredients.
define eating pattern
the totality of all foods and beverages consumed. they are adaptable to socio-cultural and personal preferences.
what is MyPlate?
the visual representation of Dietary Guidelines; the leading depiction of healthy eating for Americans; shapes the key recommendations into an easily recognizable and extremely applicable visual: a meal place setting.
how do Americans miss the mark of a healthy lifestyle?
they overload fatty meats, fried foods, sugar-sweetened soft drinks, and highly processed refined grains. this increases risk for nutrition-related chronic diseases.
why do you need adequate nutritional status?
to ensure body tissues have enough of each nutrient to support normal metabolic functions and surplus stores. it can be achieved through obtaining essential nutrients from a variety of foods and adhering to the Dietary Guidelines.
what are the goals of Dietary Guidelines? How is it useful?
to inform the development of policies and programs for food, nutrition, and health. to translate nutrition science into food-based guidelines that will help Americans meet nutrient needs and reduce risk for many chronic diseases. not intended for treating disease. important tool for health professionals to use in helping Americans design healthy eating and activity patterns. the government uses them to develop nutrition education materials for the public such as the MyPlate resources.
what is on a nutrition facts label?
total kcal, total fat, saturated fat, trans fat, cholesterol, sodium, total carbs, fiber, total sugars, added sugars, protein, vitamin A, vitamin D, calcium, iron, and potassium
Nutrition Facts serving sizes are based on
typical serving sizes and are consistent among foods
5 guidelines for safe physical activity
understand risks, choose types that ar appropriate for current fitness level and goals, increase activity gradually, protect with gear and equipment and choose safe environments, be under care of a health care provider if they have chronic conditions or symptoms.
many Americans have eating patterns low in...
veggies, fruits, whole grains, and dairy
to improve nutritional and overall health, the Dietary Guidelines promote consumption of...
veggies, fruits, whole grains, fat-free or low-fait dairy, seafood, lean meats and poultry, eggs, beans and peas, nuts and seeds, and oils, without exceeding calorie needs.
fortified or enriched
vitamins and/or minerals have been added to the product in amounts in excess of at least 10% of that normally present in the usual product
low-energy-density foods have lots of
water and fiber
what do we consume a constant of?
weight, not calories
when are we more likely to maintain a healthy eating and lifestyle pattern?
when we emphasize a total dietary pattern that is balanced and moderate.
choose _____ varieties of breads, cereals, rice, and pasta because they contribute ____ _ and ___.
whole; vitamin E; fiber
