HUN2201 Study Questions Chapter 2

low cholesterol

(20mg or less of cholesterol) AND (2g or less of saturated fat per serving)

Possible effects and sources of monoterpenes

(Including limonene). May trigger enzyme production to detoxify carcinogens, inhibit cancer promotion and cell proliferation. Citrus fruit peels and oils.

extra lean (meat and poultry)

(less than 5g fat) AND (less than 2g saturated and trans fat combined) AND (less than 95mg of cholesterol) per serving

DRIs are...

...based on available scientific research to the greatest extent possible. ...updated to reflect the most current of such research. ...based on concepts of probability and risk, meaning that their values are those that the research indicates have a likelihood of producing in most individuals in a given life stage and gender group no deficiency or toxicity. ...set for optimal intakes rather than bare minimums. ...set in reference to certain indicators of nutrient adequacy. ...reflect requirements to be achieved on average over time with the assumption that daily intakes will vary.

What counts as a serving of dairy?

1 cup is 1 serving of dairy; 1 cup milk, yogurt, or fortified soy milk, 1.5 ounce natural cheese, 2 ounce processed cheese

What counts as a serving of fruit?

1 cup is 1 serving of fruit. 1 cup fresh, frozen, or canned fruit, 1 cup of fruit juice, or 1/2 cup of dry fruit counts as 1 cup of fruit and therefore 1 serving.

What counts as a serving of veg?

1 cup is 1 serving of veg; 1 cup cut-up raw or cooked veg, 1 cup legumes, 1 cup vegetable juice, or 2 cups raw leafy greens

What counts as a serving of grain?

1 ounce is 1 serving of grain; 1 slice bread, 1/2 cup cooked rice, pasta, or cereal, 1 oz dry pasta or rice, 1 cup ready-to-eat cereal, 3 cups popped popcorn

What counts as a serving of protein?

1 ounce is 1 serving of protein; 1 ounce cooked lean meat, poultry, or seafood, 1 egg, 1/4 cup cooked legumes or tofu, 1 Tbsp peanut butter, 1/2 ounce nuts or seeds

1 ounce lunch meat or cheese is the size of

1 slice of such

What counts as a serving of oil?

1 teaspoon is 1 serving; 1 teaspoon veg oil, 1 teaspoon soft margarine, 1 Tbsp low-fat mayonnaise, 2 Tbsp light salad dressing

What might "light" mean on a food label?

1. A serving provides 1/3 fewer calories or half the fat of the regular product. 2. A serving of a low-calorie, low-fat food provides half the sodium normally present. 3. The product is light in color and texture, so long as the label makes this intent clear, e.g., "light brown sugar."

Dietary Guidelines for Americans, 2005: Increase Intakes Of Certain Nutrient-Dense Foods

1. Fruit and veg intake should increase. 2. Eat a variety of veg, especially dark green and red and orange veg and beans and peas. 3. At least half of all grains should be whole grains. 4. Increase intake of fat free dairy or fortified soy beverages. 5. Variety of protein foods, including seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted seeds and nuts. 6. Increase amount and variety of seafood consumed by replacing some meat and poultry with seafood. 7. Replace proteins which are higher in solid fats with those that are lower in solid fats and calories and/or are sources of oils. 8. Use oils in place of solid fats where possible. 9. Choose foods that provide more: potassium, dietary fiber, calcium, and vitamin D, including veg, fruit, whole grains, and milk/milk products.

Dietary Guidelines for Americans, 2005: Balancing Calories To Manage Weight.

1. Prevent and/or reduce obesity through improved eating and activity. 2. Control total intake to manage weight. 3. Increase physical activity and spend less time in sedentary behaviors. 4. Maintain appropriate calorie balances in each life stage.

Dietary Guidelines for Americans, 2005: Reduce Intakes Of Certain Foods and Food Components

1. Reduce daily intake of sodium to less than 2300mg and further reduce to 1500mg for those aged 51+ and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1500mg recommendation applies to roughly half the population including children and the elderly. 2. Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. 3. Consume less than 300mg per day of cholesterol. 4. Keep trans fatty acids as low as possible by eliminating synthetic sources of trans fat such as partially hydrogenated oils; limit other fats as well. 5. Reduce intake of solid fats and added sugars. 6. Limit consumption of foods containing refined grains, especially those which also contain solid fats, added sugars, and sodium. 7. If alcohol is consumed, it should be done only in moderation.

Dietary Guidelines for Americans, 2005: Build A Healthy Eating Pattern

1. Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. 2. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. 3. Follow all food safety recommendations.

Every packaged food label must state

1. the common or usual name of the product 2. the name and address of the manufacturer, packer, or distributor. 3. the net contents in terms of weight, measure, or count. 4. the nutrient contents of the product. 5. the ingredients in descending order of predominance by weight and in ordinary language. 6. essential warnings, such as alerts about ingredients that often cause allergic reactions or other problems.

low sodium

140mg or less sodium per serving

less saturated fat

25% or less saturated fat and trans fat combined than the comparison food

low fat

3g or less fat per serving

low calorie

40 or fewer calories per serving

Acceptable Macronutrient Distribution Ranges

45-65% of calories from carbohydrates 20-35% of calories from fats 10-35% of calories from proteins

high fiber

5g or more per serving (must also fit the criteria for low fat or else have the fat content included next to the high fiber claim)

flavonoids

Act as antioxidants, scavenge carcinogens, bind to nitrates in the stomach, preventing conversion to nitrosamines, inhibit cell proliferation.

Possible effects and sources of tannins

Act as antioxidants; may inhibit carcinogen activation and cancer promotion. Black-eyed peas, grapes, lentils, red and white wine, tea.

Possible effects and sources of curcumin

Acts as an antioxidant and anti-inflammatory agent; may reduce blood clot formation; may inhibit enzymes that activate carcinogens. Turmeric, a yellow-in-color spice.

Possible effects and sources of resveratol

Acts as antioxidant; may inhibit cancer growth; reduce inflammation, LDL oxidation, and blood clot formation. Red wine, peanuts, grapes, raspberries

antioxidant

Compounds that protect other compounds from damaging reactions involving oxygen by themselves reacting with oxygen. Oxidation is a potentially damaging effect of normal cell chemistry involving oxygen.

Discretionary calorie allowance

Concept of where a person's energy needs are a higher quantity than how many calories that person needs to obtain adequate nutrition from foods; such a person may theoretically choose to consume whatever they want to make up the difference between the two.

Dietary reference intakes

DRIs; the set of lists: Estimated Average Requirements, Recommended Daily Allowances, Adequate Intakes, And Tolerable Upper Intake Levels

Estimated Average Requirements

EARs. The average daily nutrient intake expected to meet the needs of at least half of the healthy individuals in a particular life stage and gender group; used in research and policy; basis upon which RDAs are set.

What are the current ACSM recommendations for physical activity?

For adults, at least 1/2 hour per day or 2.5 hours per week of moderate physical activity.

What food groups are there in the USDA Food Guide?

Fruits, vegetables, grains, dairy, protein

EAR and RDA on a bell curve

In a normal distribution, EAR will be in the middle of the distribution (the highest part of the curve) and RDA will be at the upper bound.

Possible effects and sources of flavonoids

Include flavones, flavonols, isoflavones, catechins, and others; they act as antioxidants; scavenge carcinogens; bind to nitrates in the stomach, preventing conversion to nitrosamines; inhibit cell proliferation. Widespread and common in many foods from plants: berries, black tea, celery, citrus fruits, green tea, olives, onions, oregano, grapes, purple grape juice, soybeans and soy products, vegetables, whole wheat and other whole grains, wine

Possible effects and sources of phytoestrogens

Mimic effects of female sex hormone estrogen. Include genistein and daidzein (isoflavones found in soybeans, soy flour, soy milk, tofu, textured vegetable protein, other legume products) and lignans (found in flaxseed and whole grains).

Possible effects and sources of capsaicin

Modulates blood clotting, possibly reducing the risk of fatal clots in heart and artery disease. Hot peppers.

Possible effects and sources of indoles

Organosulfur compounds. May trigger production of enzymes that block DNA damage from carcinogens; may inhibit estrogen action. Cruciferous veg such as broccoli, brussels sprouts, cabbage, cauliflower, horseradish, mustard greens, kale.

Top five foods ranked by antioxidant content

Red delicious apple with skin, dark chocolate, dried plums, red wine, boiled artichokes

Possible effects and sources of carotenoids

These include beta-carotene, lycopene, lutein, and hundreds of related compounds; as antioxidants, possibly reducing risks of cancer and other diseases. Deeply pigmented fruits and vegetables (apricots, broccoli, cantaloupe, carrots, pumpkin, spinach, sweet potato, tomato).

Tolerable Upper Intake Levels

ULs. How much is too much? Anything past this.

1 cup cooked pasta is the size of

a baseball

probiotics

a live microorganism which, when administered in adequate amounts, alters the bacterial colonies of the body in ways believed to confer a health benefit on the host.

1.5 ounces of cheese is the size of

a nine-volt battery

lycopene

a pigment responsible for the red color of tomatoes and other red-hued vegetables; a phytochemical that may act as an antioxidant in the body.

1 medium fruit or potato is the size of

a tennis ball

3 oz of meat is the size of

a woman's palm or a deck of cards

reduced calorie

at least 25% lower in calories than a "regular" or reference food

calorie free

fewer than 5 calories per serving

Grains contribute...

folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber.

Fruits contribute...

folate, vitamin A, vitamin C, potassium, and fiber.

Vegetables contribute...

folate, vitamin A, vitamin C, vitamin K, vitamin E, magnesium, potassium, and fiber.

Daily values

nutrient standards as reflected in nutrition labels on products in stores and intended for consumer use in comparing products

lignans

phytochemicals present in flaxseed, but not in flax oil, that are converted to phytoestrogens by intestinal bacteria and are under study as possible anticancer agents.

phytoestrogens

phytochemicals structurally similar to the female sex hormone estrogen. Phytoestrogens weakly mimic estrogen or modulate hormone activity in the human body.

plant sterols (formerly phytosterols)

phytochemicals that resemble cholesterol in structure but that lower blood cholesterol by interfering with cholesterol absorption in the intestine; these include sterol esters and stanol esters.

Which key nutrients are often lacking in the US diet?

potassium, calcium, fiber, and vitamin D are of great concern

Protein foods contribute...

protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc.

Dairy foods contribute...

protein, riboflavin, vitamin B12, calcium, potassium, and, when fortified, vitamins A and D.

Oils contribute...

vitamin E and essential fatty acids, but they are not a food group.