Nutri-160 Exam 1 Study Guide
What is a hypothesis?
hypothesis - an unproven statement that tentatively explains the relationships between two or more variables.
Know the 4 different categories of "organic" seals or labels of food packages and what they refer to as far as the amount of ingredients that are organic. In class, I said know the first 2 categories.
100% organic means that all the ingredients must be organic. Organic means that over 95 percent (>95%) of the ingredients must be organic. Foods with 70-95% organic ingredients can put "made with organic ingredient A, B, and C"; Foods with less than 70% organic ingredients cannot claim any form of "organic" on their packaging.
Know specific limits for sodium, saturated and trans fat, added sugar, and alcohol.
<10% calories of added sugar <10% calories of saturated fat <2300 mg of sodium 1 drink for women, 2 drinks for men (drink = 12 oz beer or 5 oz wine) all per day
Describe how various factors influence personal food choices.
A person selects foods for a variety of reasons. Whatever those reasons may be, food choices influence health. Individual food selections neither make nor break a diet's healthfulness, but the balance of foods selected over time can make an important difference to health. For this reason, people are wise to think "nutrition" when making their food choices.
Know what the concepts of variety, balance, moderation, nutrient density, and energy density mean and be able to recognize examples if they are given. Nutrient Density is an important concept used throughout the semester!
Adequacy - providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health. Balance - providing foods in proportion to one another and in proportion to the body's needs. kcalorie control - management of food energy intake. Nutrient density - a measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcalories, the higher the nutrient density. Moderation - providing enough but not too much of a substance. Variety - eating a wide selection of foods within and among the major food groups. Energy density - a measure of the energy a food provides relative to the nutrients it provides. The more kcalories and fewer nutrients, the higher the energy density.
Also know the energy value of alcohol.
Alcohol = 7 kcal/g
Chapter 1
An Overview of Nutrition
What are the main updates (changes) to the revised nutrition facts panels that are already starting to appear on the shelves?
Calories and Serving Sizes are in larger font, and bolded. Have to specify added sugars under total sugars section. Required Vitamin D and Potassium, replacing Vitamin A and C (along with still having Calcium and Iron)
Which nutrients are macro- and micro- nutrients? And what does that imply?
Carbohydrate, fat, and protein are sometimes called macronutrients because the body requires them in relatively large amounts (many grams daily). In contrast, vitamins and minerals are micronutrients, required only in small amounts (milligrams or micrograms daily). technically water is a macro-nutrient as well, but is usually not classified as such.
List food safety guidelines discussed in lecture. What criteria do bacteria need for growth in food? What temperature is danger zone for bacteria growth in food? What is the minimum temperature required to cook meats to kill pathogens?
Clean hands and dishes to avoid cross-contamination, separate meat and vegetables, chill foods to stagnate bacterial growth, and cook foods to kill bacteria. Anywhere between 40 and 140 degrees Fahrenheit is a danger zone for bacteria growth in food. Below 40 degrees stops bacteria from multiplying but doesnt kill them. 140 degrees and higher in meats kills pathogens.
Which bacteria can cause paralysis and what foods is it usually found in?
Clostridium botulinum is found in canned corn, peppers, green beans, soups, beets, asparagus, mushrooms, ripe olives, spinach, tuna, chicken, chicken liver, liver pâté, luncheon meats, ham, sausage, stuffed eggplant, lobster, and smoked and salted fish.
Chapter 19
Consumer Concerns about Food and Water
And what are some of the typical symptoms of food-borne illnesses? How are they similar yet different than the "flu" symptoms?
Diarrhea, difficulty breathing/swallowing, double vision, fever lasting over a day, headaches, muscle stiffness, numbness, muscle weakness, tingling sensations, rapid heart rate, fainting, dizziness. with flu there is respiratory infections as well, this doesnt happen with food borne illnesses
Distinguish the difference between what digestion and absorption do.
Digestion - the process by which food is broken down into absorbable units. absorption - the uptake of nutrients by the cells of the small intestine for transport into either the blood or the lymph.
Chapter 3
Digestion, Absorption, and Transport
Know the 3 subsections of small intestine.
Duodenum, Jejunum, Illium
Be familiar with the various types of studies and associated terminology (epidemiological studies, clinical, experimental studies, randomization, double-blind, placebo-effect, etc.)
Epidemiological Studies - research the incidence, distribution, and control of diseases in a population. Epidemiological studies include cross-sectional, case-control, and cohort studies. Clinical trials - research studies performed in people that are aimed at evaluating a medical, surgical, or behavioral intervention. They are the primary way that researchers find out if a new treatment, like a new drug or diet or medical device (for example, a pacemaker) is safe and effective in people. Experimental Studies - test cause-and-effect relationships between variables. Experimental studies include laboratory-based studies - on animals or in test tubes (in vitro) - and human intervention (or clinical) trials. randomization - a process of choosing the members of the experimental and control groups without bias. double-blind experiment - an experiment in which neither the subjects nor the researchers know which subjects are members of the experimental group and which are serving as control subjects, until after the experiment is over. placebo effect a change that occurs in response to expectations about the effectiveness of a treatment that actually has no pharmaceutical effects. for more go to Chapter 1 Section 1.3 Conducting Research Table/Glossary 1.1
List the types of research designs and the strengths and weaknesses of each.
Epidemiological Studies research the incidence, distribution, and control of diseases in a population. Epidemiological studies include cross-sectional, case-control, and cohort studies. Strengths: Can narrow down the list of possible causes, Can raise questions to pursue through other research. Weaknesses: Cannot control variables that may influence the development or the prevention of a disease, Cannot prove cause and effect. Experimental Studies test cause-and-effect relationships between variables. Experimental studies include laboratory-based studies - on animals or in test tubes (in vitro) - and human intervention (or clinical) trials. Strengths: Can control conditions (for the most part), Can determine effects of a variable, Can apply some findings on human beings to some groups of human beings. Weaknesses: Cannot apply results from test tubes or animals to human beings, Cannot generalize findings on human beings to all human beings, Cannot use certain treatments for clinical or ethical reasons.
Define the term "essential nutrient" and what are the criteria to determine if a nutrient is essential?
Essential nutrients - nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantity to meet physiological needs; also called indispensable nutrients. About 40 nutrients are currently known to be essential for human beings. The body can make some nutrients, but it cannot make all of them. Also, it makes some in insufficient quantities to meet its needs and, therefore, must obtain these nutrients from foods. The nutrients that foods must supply are essential nutrients. When used to refer to nutrients, the word essential means more than just "necessary"; it means "needed from outside the body"—normally, from foods.
Explain the Estimated Energy Requirement (EER) and the Acceptable Macronutrient Distribution Ranges (AMDR)
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. Acceptable Macronutrient Distribution Ranges (AMDR) - ranges of intakes for the energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic diseases.
Discuss the uses of Nutrient Recommendations and their application to specific populations.
Estimates of adequate energy and nutrient intakes apply to healthy people. They need to be adjusted for malnourished people or those with medical problems who may require supplemented or restricted dietary intakes. Recommendations are not minimum requirements, nor are they necessarily optimal intakes for all individuals. Recommendations target most of the people and cannot account for individual variations in nutrient needs. Most nutrient goals are intended to be met through diets composed of a variety of foods whenever possible. Excess intakes of vitamins and minerals are unlikely when they come from foods. Using dietary supplements to meet nutrient goals raises the risks of toxicity. Recommendations apply to average daily intakes. Trying to meet the recommendations for every nutrient every day is difficult and unnecessary. The length of time over which a person's intake can deviate from the average without risk of deficiency or toxicity varies for each nutrient, depending on how the body uses and stores the nutrient. For most nutrients (such as thiamin and vitamin C), deprivation would lead to rapid development of deficiency symptoms (within days or weeks); for others (such as vitamin A and vitamin ), deficiencies would develop more slowly (over months or years). Each of the DRI categories serves a unique purpose. For example, the EAR are most appropriately used to develop and evaluate nutrition programs for groups such as schoolchildren or military personnel. The RDA (or AI if an RDA is not available) can be used to set goals for individuals. The UL serve as a reminder to keep nutrient intakes less than amounts that increase the risk of toxicity—not a common problem when nutrients derive from foods, but a real possibility for some nutrients if supplements are used regularly.
Discuss the 2015 Dietary Guidelines for Americans and the diseases they are designed to prevent or minimize.
Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate kcalorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. Focus on variety, nutrient density, and amount. To meet nutrient needs within kcalorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. Limit kcalories from added sugars and saturated fats and reduce sodium intake. Adopt an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.
Name the six major classes of nutrients and identify which are organic and which yield energy.
Foods provide nutrients—substances that support the growth, maintenance, and repair of the body's tissues. The six classes of nutrients include: Carbohydrates Vitamins Lipids (fats) Minerals Proteins Water Foods rich in the energy-yielding nutrients (carbohydrate, fat, and protein) provide the major materials for building the body's tissues and yield energy for the body's use or storage. Energy is measured in kcalories—a measure of heat energy. Vitamins, minerals, and water do not yield energy; instead they facilitate a variety of activities in the body.
What is "fortified" versus "enriched" foods?
Fortification - Put nutrients into food in abundance, more than the usual amount, even if the nutrient was never in the food in the first place. Enrichment - Putting back in nutrients that got lost during the refinement process, but not all nutrients are put back.
Know the specific nutrient claims highlighted in book as discussed in class. Know the meaning behind the claim "good source" and "excellent source" for nutrients when a claim is made on labels
Free = very little Calorie Free (<5 kcal), Fat Free (<.5 g), Sugar Free (<.5 g), Sodium Free (<5 mg). High/Excellent/Rich = >20% D.V. Low = <5% D.V. Reduced: 25% less than original Good = 10-19% D.V.
Identify the leading causes of death in the United States. Which are nutrition related?
From 1-10: Heart Disease, Cancers, Chronic Lung Diseases, Accidents, Strokes, Alzheimer's Disease, Diabetes mellitus, Pneumonia & Influenza, Kidney Disease, and Suicide. Heart Disease, Cancers, Strokes, Diabetes mellitus (and technically Kidney Disease) are nutrition related.
Identify the risk factors for chronic disease.
From highest % causing death to lowest: Tobacco, Poor diet/inactivity, Alcohol, Sexual behavior.
Discuss the MyPlate food groupings and the key behaviors suggested with the food tool.
Fruits, Grains, Vegetables, Protein, Dairy.
Identify major nutrition-related gastrointestinal diseases and disorders and typical approaches for prevention and treatment. These were the conditions discussed such as GERD, ulcers, constipation, celiac disease, hemorrhoids, diverticulitis).
GERD - Gastroesophageal Reflux, causes heartburn. some preventions include losing weight, regular physical activity, etc. ulcers - caused by H-pylorite and anti-inflammatory drugs. celiac disease- aka gluten intolerance, solved by eating gluten-free, damages and flattens villi, causes malnourishment (is inflammation of small intestine) diverticulitis - diverticula in large intestines produce this disease, caused by lack of fiber.
Recognize misinformation and describe how to identify reliable nutrition information.
How can people distinguish valid nutrition information from misinformation? One excellent approach is to notice who is providing the information. The "who" behind the information is not always evident, though, especially in the world of electronic media. Keep in mind that people create websites on the Internet, just as people write books and report the news. In all cases, consumers need to determine whether the person is qualified to provide nutrition information. To determine whether a website offers reliable nutrition information, ask the following questions: Who? Who is responsible for the site? Is it staffed by qualified professionals? Look for the authors' names and credentials. Have experts reviewed the content for accuracy? When? When was the site last updated? Because nutrition is an ever-changing science, sites need to be dated and updated frequently. Where? Where is the information coming from? The three letters following the dot in a Web address identify the site's affiliation. Addresses ending in "gov" (government), "edu" (educational institute), and "org" (organization) generally provide reliable information; "com" (commercial) sites represent businesses and, depending on their qualifications and integrity, may or may not offer dependable information. Why? Why is the site giving you this information? Is the site providing a public service or selling a product? Many commercial sites provide accurate information, but some do not. When money is the prime motivation, be aware that the information may be biased. If you are satisfied with the answers to all of the previous questions, then ask this final question: What? What is the message, and is it in line with other reliable sources? Information that contradicts common knowledge should be questioned. Many reliable sites provide links to other sites to facilitate your quest for knowledge, but this provision alone does not guarantee a reputable intention. Be aware that any site can link to any other site without permission.
Describe benefit of animal models.
In animal models, researchers feed animals special diets that provide or omit specific nutrients and then observe any changes in health. Such studies test possible disease cause and treatments in a laboratory where conditions can be controlled.
Identify the energy-providing nutrients and calculate the energy available from foods.
In the body, three of the organic nutrients can be used to provide energy: carbohydrate, fat, and protein. Carbohydrate = 4 kcal/g Fat = 9 kcal/g Protein = 4 kcal/g
Also know the 3 main roles of nutrients and a major use of each nutrient.
In the body, three of the organic nutrients can be used to provide energy: carbohydrate, fat, and protein. In contrast to these energy-yielding nutrients, vitamins, minerals, and water do not yield energy in the human body. In addition to providing energy, carbohydrates, fats, and proteins provide the raw materials for building the body's tissues and regulating its many activities. In fact, protein's role as an energy source is relatively minor compared with both the other two energy-yielding nutrients and its other roles. Proteins are found in structures such as the muscles and skin and help to regulate activities such as digestion and energy metabolism. Each of the 13 vitamins has its own special roles to play. One vitamin enables the eyes to see in dim light, another helps protect the lungs from air pollution, and still another helps make the sex hormones—among other things. When you cut yourself, one vitamin helps stop the bleeding and another helps repair the skin. Vitamins busily help replace old red blood cells and the lining of the digestive tract. Almost every action in the body requires the assistance of vitamins. In the body, some minerals are put together in orderly arrays in such structures as bones and teeth. Minerals are also found in the fluids of the body, which influences fluid balance and distribution. Whatever their roles, minerals do not yield energy. Water provides the environment in which nearly all the body's activities take place. It participates in many metabolic reactions and supplies the medium for transporting vital materials to cells and carrying waste products away from them.
Know the secretions for each of the organs involved and the functions of those secretions. Table 3-1
Mouth - Saliva Stomach - Gastric Juice Pancreas - Sodium Bicarbonate Liver & Gallbladder - Bile Small intestine - Intestinal juice
Identify accurate sources of nutrition information. Why is an RD an expert in nutrition?
One of the most trustworthy sites used by scientists and others is the US National Library of Medicine's PubMed, which provides free access to more than 25 million abstracts of research papers published in scientific journals around the world. Government agencies, volunteer associations, consumer groups, and professional organizations provide consumers with reliable health and nutrition information. Credible sources of nutrition information include: • Nutrition and food science departments at a university or community college • Local agencies such as the health department or County Cooperative Extension Service • Government resources such as: Centers for Disease Control and Prevention (CDC) www.cdc.gov Department of Agriculture (USDA) www.usda.gov Department of Health and Human Services (DHHS) www.hhs.gov Dietary Guidelines for Americans fnic.nal.usda.gov/dietary-guidance Food and Drug Administration (FDA) www.fda.gov Health Canada www.hc-sc.gc.ca/index-eng.php Healthy People www.healthypeople.gov Let's Move! www.letsmove.gov MyPlate www.choosemyplate.gov National Institutes of Health www.nih.gov Physical Activity Guidelines for Americans www.health.gov/paguidelines • Volunteer health agencies such as: American Cancer Society www.cancer.org American Diabetes Association www.diabetes.org American Heart Association www.heart.org/HEARTORG • Reputable consumer groups such as: American Council on Science and Health www.acsh.org International Food Information Council www.foodinsight.org • Professional health organizations such as: Academy of Nutrition and Dietetics www.ama-assn.org American Medical Association www.ama-assn.org Dietitians of Canada www.dietitians.ca • Journals such as: American Journal of Clinical Nutrition ajcn.nutrition.org Journal of the Academy of Nutrition and Dietetics www.andjrnl.org New England Journal of Medicine www.nejm.org Nutrition Reviews www.ilsi.org A registered dietitian nutritionist (RDN) has the educational background and clinical experience necessary to deliver reliable nutrition advice and care. To become an RDN, a person must earn a degree from an accredited school based on course work that typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology, and chemistry; complete an accredited and supervised practice program; pass a national examination administered by the Academy of Nutrition and Dietetics; and maintain registration by participating in required continuing education activities. In some facilities, a dietetic technician assists an RDN in both administrative and clinical responsibilities. A dietetic technician has been educated and trained to work under the guidance of an RDN; upon passing a national examination, the title changes to dietetic technician, registered (DTR).
Explain how the four assessment methods are used to detect energy and nutrient deficiencies and excess.
People become malnourished when they get too little or too much energy or nutrients. Deficiencies, excesses, and imbalances of nutrients lead to malnutrition diseases. To detect malnutrition in individuals, health-care professionals use a combination of four nutrition assessment methods. Reviewing historical information on diet and health may suggest a possible nutrition problem. Laboratory tests may detect a possible nutrition problem in its earliest stages, whereas anthropometric measurements and physical examinations pick up on the problem only after it causes symptoms. National surveys use similar assessment methods to measure people's food consumption and to evaluate the nutrition status of populations.
Chapter 2
Planning a Healthy Diet
How does Bioaccumulation of toxins in the food chain occur?
Plants and small plankton have small amounts of toxins, but get eaten by fish, so the toxins accumulate in the fish. Then bigger fish, or sharks, eat the small fish and toxins increase again. Then humans catch the fish and consume them, so they get toxins from all along the food chain.
Of all seafood, which one is most likely to cause Hepatitis A and liver disease?
Raw oysters
Recognize many of the red flags that identify nutrition misinformation.
Satisfaction Guaranteed, Quick & Easy Fixes, Natural, One Product Does It All, Time Tested/Newfound Treatment, Paranoid Accusations, Personal Testimonials, Meaningless Medical Jargon
Explain the scientific method and how scientists use various types of research studies and methods to acquire nutrition information.
Scientists learn about nutrition by conducting experiments that follow the protocol of scientific research. In designing their studies, researchers randomly assign control and experimental groups, seek large sample sizes, provide placebos, and remain blind to treatments. Their findings must be reviewed and replicated by other scientists before being accepted as valid.
Explain the 3 main types of absorption; if I emphasized certain nutrients being absorbed by a certain route, you should know those.
Simple diffusion - nutrients float across passage Facilitated Diffusion - protein carrier helps nutrients along the way Active transport - protein carrier helps nutrients at any cost, expends calories to get this done. goes along a concentration gradient.
Compare the Daily Values to the Dietary Reference Intakes and explain how they are used on Nutrition Facts panels.
The Daily Values reflect dietary recommendations for nutrients and dietary components that have important relationships with health. Daily Values - reference values developed by the FDA specifically for use on food labels. The DRI and daily value both provide information about nutrients, but the DRI establishes the guidelines for how much of each nutrient you need, while the daily value tells you how much of the nutrients you're actually getting from the foods you eat. The scope of information they provide is also different. DRI includes four groups of detailed information, while the daily value is simply one number assigned to each nutrient.
Discuss DRI and the four parts of the DRI including the Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL).
The Dietary Reference Intakes (DRI) are a set of nutrient intake values that can be used to plan and evaluate diets for healthy people. The Estimated Average Requirement (EAR) defines the amount of a nutrient that supports a specific function in the body for half of the population. The Recommended Dietary Allowance (RDA) is based on the Estimated Average Requirement and establishes a goal for dietary intake that will meet the needs of about 98 percent of the population. An Adequate Intake (AI) serves a similar purpose when an RDA cannot be determined. The Estimated Energy Requirement (EER) defines the average amount of energy intake needed to maintain energy balance, and the Acceptable Macronutrient Distribution Ranges (AMDR) define the proportions contributed by carbohydrate, fat, and protein to a healthy diet. The Tolerable Upper Intake Level (UL) establishes the highest amount that appears safe for regular consumption.
Describe Nutrition Facts panels and know how ingredient list is determined on food packages.
The Nutrition Facts panel has listed the Serving Size, %DVs and amounts of total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, fiber, total sugar, added sugar, and protein; %DV of Vitamin D, Calcium, Iron, Potassium (Used to require Vitamins A & C, but no more), and calories, as well as calories from fat. Ingredient list is determined by listing every single ingredient in descending order by volume (largest amount, then next largest, etc. until smallest amount)
How is energy measured in food (what is the unit of measurement)?
The energy released from carbohydrate, fat, and protein can be measured in calories—tiny units of energy so small that a single apple provides tens of thousands of them. To ease calculations, energy is expressed in 1000-calorie metric units known as kilocalories (shortened to kcalories, but commonly called "calories").
Assess the validity of a research study by evaluating whether peer review and replication processes were incorporated.
The findings from a research study are submitted to a board of reviewers composed of other scientists who rigorously evaluate the study to ensure that the scientific method was followed—a process known as peer review. The reviewers critique the study's hypothesis, methodology, statistical significance, and conclusions. They also note the funding source, recognizing that financial support and other conflicts of interest may bias scientific conclusions. If the reviewers consider the conclusions to be well supported by the evidence—that is, if the research has validity—they endorse the work for publication in a scientific journal where others can read it. This raises an important point regarding information found on the Internet: much gets published without the rigorous scrutiny of peer review. Consequently, readers must assume greater responsibility for examining the data and conclusions presented.
Define the four categories of the Dietary Reference Intakes (DRI) and explain their purposes.
The four categories of the Dietary References Intakes (DRI) are as follows: Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI) Tolerable Upper Intake Levels (UL) Estimated Average Requirement (EAR) - the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group. Recommended Dietary Allowance (RDA) - the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals. Adequate Intake (AI) - the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined. 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 are the ways nutrition experts gather dietary information on clients/patients?
To prepare a nutrition assessment, a trained health-care professional uses: Historical information - health history, drug history, diet history Anthropometric measurements - height, weight Physical examinations - visual inspection of hair, eyes, fingernails, etc. Laboratory tests - analyze blood or urine samples
What food components/nutrients must be on Facts panels?
Total food energy (kcalories) Total fat (grams and percent Daily Value)—note that the updated label does not include kcalories from fat Saturated fat (grams and percent Daily Value) Trans fat (grams) Cholesterol (milligrams and percent Daily Value) Sodium (milligrams and percent Daily Value) Total carbohydrate, which includes starch, sugar, and fiber (grams and percent Daily Value) Dietary fiber (grams and percent Daily Value) Total sugars, which includes both those naturally present in and those added to the food (grams) Added sugars, which includes only those added to the food (grams and percent Daily Value)—note that the original label does not include a separate line for added sugars Protein (grams) Vitamin D Calcium Iron Potassium
What are guidelines for consuming water when traveling? What % of people who travel will likely get traveler's diarrhea?
Use purified water for drinking, making ice cubes, and brushing teeth. Alternatively, use disinfecting tablets or boil water. Drink beverages made with boiling water (such as hot tea or coffee) or from factory sealed containers (such as bottled water or canned sodas). 50% of people who travel will likely get traveler's diarrhea.
Understand the vegetarian diets and what is included and excluded for each. What are some health benefits from eating a plant based diet? What are a few of the nutrients that are potentially a concern for a vegan if diets are not well planned?
Vegan: no animal products at all Lacto-VG: no animal products except dairy Ovo-VG: no animal products except egg Lacto-Ovo-VG: no animal products except dairy and egg Pescitarian: no animal products health benefits: lower, healthier body weight less hypertension, less risk for other diseases. Nutrients that aren't as present in VG diets: Protein, Iron, Zinc, Calcium, Vitamin B12, Vitamin D, Omega-3 fatty acids
What are guidelines for washing hands before preparing foods?
Wash hands with warm water and soap for at least 20 seconds before and after preparing foods.
Know guidelines for storing food at home for keeping it safe, such as how soon should you refrigerate food after cooking it and avoiding cross-contamination.
always refrigerate food within 2 hours, but not immediately after.
Even though the appendix is not involved in digestion and absorption, it is attached to the GI tract. What important role does it have?
appendix acts as a backup storehouse for microbiotics, in case of other organ failure.
Understand the term "biopesticides" and recognize examples if they are given in an exam.
biopesticides - other insects that consume pests living in a garden, but not the actual plant. Some biopesticides are flowers, e.g. marigolds. Examples: ladybugs eat aphids, nematotes eat worms and other insects that destroy plant roots
Where do water soluble nutrients go immediately after being absorbed from the GI tract?
bloodstream -> liver
What is the difference between bolus and chyme?
bolus - a portion; with respect to food, the amount swallowed at one time. chyme - the semiliquid mass of partly digested food expelled by the stomach into the duodenum.
What are discretionary Calories?
discretionary kcalories - the kcalories remaining in a person's energy allowance after consuming enough nutrient-dense foods to meet all nutrient needs for a day; also referred to as kcalories available for other uses.
What is the epiglottis and its role?
epiglottis - cartilage in the throat that guards the entrance to the trachea and prevents fluid or food from entering it when a person swallows. epi = upon (over) glottis = back of tongue To bypass the entrance to the lungs, the epiglottis closes off the airway so that choking doesn't occur when swallowing, thus resolving the first challenge.
Which nutrients are absorbed into the cardiovascular system (blood) and which into the lymph?
fat-soluble nutrients -> lymph water-soluble -> blood
What foods are most likely to be contaminated with mercury and other pollutants?
fish, rice, apple juice
Outline the roles played by the gastrointestinal tract and the related accessory organs (liver, gallbladder, and pancreas) in digestion and absorption. Know what happens in each area for digestion (for example in stomach, protein is denatured due to HCl and the enzyme pepsin initiates cleaving the long protein strand).
gastric juice, aka hydrochloric acid, breaks down protein along with pepsin in the stomach. salivatory glands in the mouth help break down food into a bolus, pancreas releases basic juice and enzymes (lipase, amylase, and proteases). Gallbladder releases bile to cancel out acidity of gastric juice, also emulsifies. villi in small intestine help absorb nutrients into the bloodstream/lymph.
Understand that undernutrition and over-nutrition are both malnutrition.
malnutrition - any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients. undernutrition - deficient energy or nutrients. overnutrition - excess energy or nutrients.
Explain nutritional genomics (including epigenetics) and its role in the science of nutrition.
nutritional genomics - the science of how nutrients affect the activities of genes (nutrigenomics) and how genes affect the activities of nutrients (nutrigenetics). The surge in genomics research grew from the Human Genome Project, an international effort by industry and government scientists to identify and describe all of the genes in the human genome—that is, all the genetic information contained within a person's cells. Completed in 2003, this project developed many of the research technologies needed to study genes and genetic variation. Scientists are now working on the human proteome and hope to identify each of the proteins made by the genes, the genes associated with aging and diseases, and the dietary and lifestyle choices that most influence the expression of those genes. Such information will have major implications for society in general, and for health care in particular.
What do the terms organic versus inorganic refer to in terms of nutritional science?
organic - in chemistry, substances or molecules containing carbon-carbon bonds or carbon-hydrogen bonds that are characteristic of living organisms. The four classes of nutrients that are organic are carbohydrates, lipids (fats), proteins, and vitamins. inorganic - not containing carbon or pertaining to living organisms. The two classes of nutrients that are inorganic are minerals and water.
What is the pH of gastric juice and what substance neutralizes it in the small intestines
pH = 9.5, pancreatic juice aka sodium bicarbonate.
Explain how peristalsis works.
peristalsis - wavelike muscular contractions of the GI tract that push its contents along. In peristalsis, the outer longitudinal muscles rhythmically contract in a way that moves chyme forward. These rhythmic contractions occur continuously at varying rates and intensities, depending on the section of the GI tract and on whether food is present.
Know the difference between primary versus secondary nutrient deficiencies and what part of the assessment process can detect whether the deficiency is primary or secondary.
primary deficiency - a nutrient deficiency caused by inadequate dietary intake of a nutrient. can be assessed by diet history secondary deficiency - a nutrient deficiency caused by something other than an inadequate intake, such as a disease condition or drug interaction that reduces absorption, accelerates use, hastens excretion, or destroys the nutrient. can be assessed by health history
Identify several risk factors and explain their relationships to chronic diseases.
risk factor - a condition or behavior associated with an elevated frequency of a disease but not proved to be causal. Leading risk factors for chronic diseases include obesity, cigarette smoking, high blood pressure, high blood cholesterol, physical inactivity, and a diet high in added fats and low in vegetables, fruits, and whole grains. Risk Factors Persist, Risk Factors Cluster. Diet has no influence on some diseases but is linked closely to others. Other life choices, such as engaging in physical activity and using tobacco or alcohol, also affect health for the better or worse.
What are sphincters and their purpose and their various locations?
sphincters are muscles that tighten to help food move along the GI tract, located in the top and bottom of the esophagus, the stomach (pyloric), the small intestine, large intestine (ileocecal valve), and two in the rectum and anus.
Explain subclinical versus clinical deficiency as explained in lecture.
subclinical deficiency - a deficiency in the early stages, before the outward signs have appeared. see covert covert - hidden, as if under covers. clinical deficiency - a deficiency in the later stages, after the outward signs have appeared. see overt overt - out in the open and easy to observe.
Explain the role of beneficial bacterial in the GI tract. Differentiate between probiotics and prebiotics and give examples of each.
the GI microbiome helps protect your body against disease. Probiotics are living microbes, found in yogurt, kombucha, etc.; prebiotics are substances that help microbes grow, found in garlic, onions, etc.
Why are hormones and antibiotics given to dairy cows?
to increase milk production by 20% (hormones, e.g. rBGH) antibiotics help reduce risk of infection.
What are some of the uses of intentional food additives in the market place? What are some of the concerns about some food additives? I mentioned a couple specific ones such as BPA.
to preserve color, enhance flavor, and protect against microbial growth. some food additives, like bpa in plastic water bottles, can leach into the water and are potentially carcinogenic.
Know some specifics regarding food groups, such as the color of vegetables recommended, the type of protein foods suggested, how much grains should be whole grains. Legumes are counted as a food in two different groups- which 2 food groups do they belong in?
vegetables: dark green (brocooli, greens, spinach) red and orange (carrots, pumpkin, red peppers, tomatoes, sweet potato, winter squash) beans and peas (black, garbanzo, kidney, pinto, soy beans, black-eyed, split peas) starchy vegetables (corn, green peas, white potatoes) other vegetables (bean sprouts, green cabbage, cauliflower) Protein: Meats, Poultry, Seafood, Eggs, Nuts and Seeds, Beans and Peas. Legumes are both a vegetable and a protein food.
Explain the difference between whole grain and refined grains as far as the parts of the plant the grain contains. Also, know the nutritional differences.
whole-grain has germ and bran and endosperm, whereas refined-grain only has endosperm. Refined grain has protein, starch, iron, some B vitamins, some fiber; whole grains have all of those as well as Vitamin E, more B vitamins, more fiber, more Iron and other minerals, phytochemicals that may help lower risk of chronic disease, more protein.
