Nutrition & Diet Chapter 1 & 2
What is promoted in the new USDA MyPlate guidelines?
"Fill 1/2 your plate with fruits & vegetables."
What is a Stroke?
(Cerebrovasclar disease) A decrease or loss in blood flow to the brain that results from a blood clot or other change in arteries in the brain. This in turn causes the death of brain tissue.
One lb of weight loss requires a deficit of -_______ kcals
-3500
1 gram = _______ kg, __ meter = 0.001 km
0.001 kg, 1
inch to centimeters
1 inch = 2.54 cm ? cm = 75 inches ? cm = 75 inches (2.54 cm/1 inch) = 190.5 cm
A healthy rate of weight loss is ___ to ____ lbs per ______
1, 2, week
Smoking is the #______ cause of ___________ deaths in the US
1, preventable
1 gram = __________ µg, 1 ____ = 1000 µg
1,000,000, mg
A percentage is part of _______
100
1 kilocalorie = ________ calories
1000
1 gram = ______ milligrams, 1 _____ = 1000 millimeters
1000 mg, meter
What is 25% of 1200?
1200 X 0.25 = 300
North Americans eat up to _____ times as much protein as the body needs to maintain health
2
Obesity is the #____ cause of ________ deaths in the US
2, preventable
Conversion of standard to metric: pound to kilogram
2.2 lbs = 1 kilogram ? kg = 150 lbs ? kg = 150 lbs (1kg/2.2 lbs) = 68.2 kg
2500 calories on a food label is actually _______ kilocalories
2500
As many as ____% of college students are at risk of developing an eating disorder
30
In 2010, _____% of children and teens were overweight
33
Carbohydrates have how many kcal per gram?
4
Proteins provide ______ kcal/gram of energy
4
_-_-_ estimates for the calorie content of carbohydrate, fat and protein help determine the ________ _________ of a food
4-9-4, calorie content
Typical weight gain of ___ to ___ lbs the first year away from home
6,9
The human body is approximately _____% water
60
Vitamin ____ can be toxic in excess
A
symptom
A change in health status noted by the person with the problem, such as stomach pain
Adipose tissue
A group of fat storing cells
Solvent
A liquid substance in which other substances dissolve.
macronutrient
A nutrient needed in gram quantities (large amounts) in a diet. Include carbs, lipids, proteins and water
micronutrient
A nutrient needed in milligram or microgram quantities (small amounts) in a diet. Includes vitamins and minerals
Hypothalamus
A region at the base of the brain that contains cells that play a role in the regulation of hunger, respiration, body temperature, and other body functions.
Glucose
A six-carbon sugar that exists in a ring form; found as such in blood, and in table sugar bound to fructose; also known as dextrose, it is one of the simple sugars. It is a major source of calories/energy for cells in the body. Normally referred to as blood sugar.
Gene
A specific segment on a chromosome. Genes provide the blueprints for the production of all body proteins.
overnutrition
A state in which nutritional intake greatly exceeds the body's needs
The release of energy from the chemical bonds in carbohydrates, fat and protein is converted into other forms of energy known as _______, for body functions.
ATP
AI is
Adequate Intake
________ is not considered an essential nutrient. It has _____ required function.
Alcohol, no
double blind study
An experimental design in which neither the participants nor the researchers are aware of each participant's assignment (test or placebo) or the outcome of the study until it is completed. An independent third party holds the code and the data until the study has been completed.
theory
An explanation for a phenomenon that has numerous lines of evidence to support in.
Inorganic
Any substance lacking carbon atoms bonded to hydrogen atoms in the chemical structure Includes minerals and water
Organic
Any substance that contains carbon atoms bonded to hydrogen atoms in the chemical structure. Includes carbs, lipids, proteins & vitamins
Unsaturated fatty acids
Are in Plant oils (corn & olive oils) Tend to be liquid at room temperature and contain one or more carbon-carbon double bond
Saturated fatty acids
Are in animal fats (butter & lard) Tend to be solid at room temperature, they do not contain carbon-carbon double bonds. They tend to increase blood cholesterol levels and increase risk for cardiovascular disease.
In undernutrition many ___ vitamins are exhausted rapidly and require a _______ intake
B, regular
Actionable health messages:
Balancing calories: enjoy your food, but eat less & avoid oversized portions. Foods to increase: Make 1/2 your plate fruits & veggies, make at least 1/2 your grains whole, switch to skim or 1% milk. Foods to reduce: compare sodium in foods and choose the one w/lower #s, drink water instead of sugary drinks
_______ is the heat energy it takes to raise the temperature of 1 gram of water one degree Celsius.
Calories
6 classes of nutrients
Carbs, lipids, proteins, vitamins, minerals & water
Ion
Charged Particles Have uneven numbers of protons and electrons
Metabolism
Chemical processes in the body by which energy is provided in useful forms and vital activities are sustained.
Consequences of obesity are
Chronic illness, health care expenses & loss of productivity in the workplace
Too much alcohol can cause?
Cirrhosis of the liver, accidental deaths/suicide
_________ carbohydrates are also called polysaccharides
Complex
_______ are data gathered from experiments that may either support or refute the hypothesis
Conclusions
Nutrient claims made on packages must follow legal definitions:
Definitions containing the word free-contain small amounts but usually are not free fortified or enriched-vitamins or minerals have been added to a food product in amounts greater than 10% of that normally present in the product. Enriched refers to replacing nutrients lost in food processing Fortified refers to adding nutrients not originally present in the specific food good source-contains 10% to 19% of the DV of a certain nutrient high-contains 20% or more of DV of a certain nutrient reduced or less-contains at least 25%less per serving than the reference food natural-free of any synthetic substance healthy-food can be labeled healthy if it meets the following: low fat and low saturated fat content, less than 360-480 mg of sodium, less than 60 mg cholesterol, provides at least 10% of the DV for Vitamin A, vitamin C, protein, calcium, iron or dietary fiber lean vs. extra lean-meat & poultry are regulated by the USDA, lean is less than 10 g of fat, 4.5 g of saturated fat & 95 mg of cholesterol per serving. Extra lean is less than 5 g of fat, 2 g of saturated fat and 95 mg of cholesterol per serving
Clinical symptoms of some nutritional deficiencies are not very specefic:
Diarrhea, facial sores and the inability to walk normally may have different causes other than poor nutrition.
DRI is
Dietary Reference Intakes
Guidelines and tools such as ______guidelines, My______, & the _______ activity guideline are available for planning healthy ________
Dietary, Plate, Physical, lifestyles
_______ eating is a mild & short term change in eating patterns that typically occurs in response to life stress, a desire to change appearance or a bad habit
Disordered
Different types of experiments:
Double-blind studies, human experiments, laboratory animal experiments, & case-control experiments
Whole grain bread, cereals, rice & pasta contribute vitamin ___ & _____
E, fiber
__________ is the study of how disease rates vary among different ________ groups
Epidemiology, population
A _________ ___________ is a substance that, when left out of a diet, leads to signs of poor health
Essential nutrient
Estimated Energy Requirement (EER)
Estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage.
EER is
Estimated energy requirement
dietary assessment
Estimation of typical food choices relying mostly on the recounting of one's usual intake or a record of one's previous days' intake.
clinical assessment
Examination of general appearance of skin, eyes, and tongue; evidence of rapid hair loss; sense of touch; and ability to cough and walk.
Food labels are monitore in the US by the _____
FDA (Food & Drug Administration
undernutrition
Failing health that results from a long standing dietary intake that is not enough to meet nutritional needs
malnutrition
Failing health that results from long-standing dietary practices that do not coincide with nutritional needs.
_______ health and history are background factors of your nutritional state
Family
kilocalorie
Heat energy needed to raise the temperature of 1000 grams of water 1 degree Celsius; also written in calories.
Organic compounds contain carbon atoms bonded to _________ atoms in the chemical structure
Hydrogen
Athletes must take care not to severly restrict calories because:
It could impact performance and health, muscles need adequate carbs for fuel, proteins for growth and repair, and the body needs fat as stored energy for use during exercise.
Essential Fatty Acids
Key fats that are essential nutrients that must come from our diet, that are body cant produce. They help regulate blood pressure and play a role in the synthesis and repair of vital cell parts. Sources include canola or soybean oil or fatty fish (salmon/tuna) at least twice a week
Triglycerides, unsaturated fatty acids, saturated fatty acids & essential fatty acids are all ____
Lipids
Fatty Acid
Major part of most lipids. Primarily composed of a chain of carbons flanked by hydrogen.
Upper level
Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage.
biochemical assessment
Measurement of biochemical functions (E.g. concentrations of nutrient by products or enzyme activities in the blood or urine) related to a nutrient's function
anthropometric assessment
Measurement of body weight and the lengths, circumferences, and thicknesses of parts of the body
simple sugar
Monosaccharide or disaccharide in the diet.
____________ ___ is produced by the hypothalamus
Neuropeptide Y
__________ _________ is determined by comparing a food's ________, vitamin, or ________ content with the amount of calories that it provides.
Nutrient density, protein, mineral
Adequate Intake (AI)
Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA. Als are based on estimates of intakes that appear to maintain a defined nutritional state in a specific life stage.
Recommended Dietary Allowance (RDA)
Nutrient intake amount sufficient to meet the needs of 97% to 98% of the individuals in a specific life stage.
Th 2nd leading cause of preventable death in the US?
Obesity
Steps of scientific method:
Observation, Hypothesis, experiments, evaluation of data, conclusion drawn, theory, once complete scientists summarize the findings and seek to publish the results in scientific journals.
Control group
Participants in an experiment who are not given the treatment being tested.
The Mediterranean Diet Pyramid:
Patterns dietary data from parts of Mediterranean (lowest recorded rates of chronic disease & the highest adult life expectancy), research supports the health benefits Diet includes: food form plant sources, variety of minimally processed & seasonally fresh foods, olive oil as the principal fat, tatal fat less than 25% to 35% of energy; saturated fat no more than 7% to 8% of energy, weekly consumption of low to moderate amounts of fish & poultry (fish & seafood are consumed at least twice weekly), lean or low fat sources of protein should be consumed in moderation, red meats and sweet desserts are consumed less often, fresh fruit as the typical daily dessert, regular physical activity is performed at a level that promotes a healthy weight, fitness and well being, moderate consumption of wine (preferably with meals), water is the bevarage of choice
Optional listings on Nutrition Facts Panel:
Polyunsaturated & monounsaturated fats, potassium; listing these components becomes required if a claim is made about the health benefits of the specific nutrient or if the food is fortified with that nutrient.
Scientific Method
Problem solving, testing procedure designed to detect & eliminate error, sound scientific discoveries will always be subject to challenge and change
Cholecystokinin
Promotes the release of pancreatic enzymes from the pancreas. Promotes the release of bile from gallbladder. Hunger regulation
RDA is
Recommended Dietary Allowance
Physical activity guideline for americans issued in 2008 by US Dept of H & H Services to compliment Dietary guidlines:
Regular physical activity produces long tterm health benefits, includes standards for ages 6 & older, adults should have at least 150 hrs per week of moderate-intensity physical activity & children/adolescents should strive for 60 minutes a day, include aerobic & muscle-strengthening activities for optimum benefits, physical activity should be enjoyable and safe
Hormones affect ________
Satiety
___________ is a neurotransmitter, produced from tryptophan (an amino acid), that decreases the desire to eat carbs and induces sleep
Serotonin
The # 1 cause of preventable death in the US?
Smoking
subclinical
Stage of a disease or disorder not severe enough to produce symptoms that can be detected or diagnosed
Satiety
State in which there is no longer a desire to eat; a feeling of satisfaction.
There are 9 kinds of vitamins in the water-soluble group
The B vitamins and the C vitamins
Amino Acid
The building block for proteins containing a central carbon atom with nitrogen and other atoms attached.
triglycerides
The major form of lipid in the body and in food. It is composed of three fatty acids bonded to glycerol. Energy source; store energy
Appetite
The primarily psychological (external) influences that encourage us to find and eat food, often in the absence of obvious hunger.
Hunger
The primarily psychological (internal) drive to find and eat food. Mostly regulated by internal cues to eating.
Nutrition
The science that links food to health and diseases Includes processes by human organisms: ingests, digests, absorbs, transports and excretes food substances Chemical substances that are found in food
Cell
The structural basis of plant and animal organization. Cells contain genetic material and systems for synthesizing energy-yielding compounds. Cells have the ability to take up compounds from and excrete compounds into their surroundings.
epidemiology
The study of how disease rates vary among different population groups.
What nutrient supplement may be toxic in excess?
Vitamin A
The fat-soluble group has 4 types of vitamins and they are __, ____, ___, & ___
Vitamins A, D, E, and K
Lipids dissolve in organic solvents (ether & benzene) but NOT in ____________
Water
Vitamins that are water soluble dissolve in ______
Water
_______ is a major component of most foods
Water
Measuring your nutritional state:
a nutritional assessment can be perfrmed to determine your nutritional state, usually performed by a physician, w/help of a registered dietition.
simple, _____ health ______ to capture attention & achieve successful _______ change
actionable, messages, behavior
Leptin is produced by _______ tissue
adipose
If you choose to drink ________, do so in ________
alcohol, moderation
Increases in ________ consumption & decreases in _________ _________are key reasons for weight gain your 1st year in college
alcohol, physical activity
Proteins are composed of building blocks called _________ _________
amino acids
Laboratory animal experiments depend on the availabilty of an ________ _________
animal model
Examples of eating disorders are:
anorexia nervosa, bulimia nervosa or binge-eating disorder
Food flavor, texture & __________ are one of the factors that influence food choices/intake
appearance
North Americans probably respond more to external, ___________-related forcesthan to _________-related ones in choosing when and what to eat.
appetite, hunger
Vegetarian diets require __________ planning at all ______ stages
appropriate, life
Goals of Healthy People 2020 are to
attain high-quality healthy lives free of preventable disease, disability, injury & premature death. Achieve health equity, eliminate disparities & improve health for all groups. Create social and physical environments that promote good health for all. Promote quality of life, healthy development & healthy behaviors across all life stages
Vegetarians should choose foods that are _____, _______ or stir fried rather than deep fried. Select _____ grains rather than refined carbs. Consume food fortified with ______ & ______
baked, steamed, whole, vitamins, minerals
2010 Dietary guidelines key recommendations are:
balance calories w/physical activitiy to manage weight. consume more fruits, veggies, whole grains, fat free & low fat dairy products & seafood. Consume fewer foods with sodium, saturated fats, trans fat, cholesterol, added sugars & refined grains.
To meet nutritional needs you should try to practice _______, ________ & _______ in food selection.
balance, moderation, variety
Compounds found in _________ & ________ prevent the growth of certain cancer cells
blueberries & strawberries
Eating disorders can lead to serious adverse effects such as:
bone thinning, gastrointestinal problems, loss of menstrual periods, kidney problems, heart abnormalities & death
Major contributors of empty calories are:
cakes, cookies, ice cream, soft drinks, energy drinks, cheese, pizza, & processed meats
Energy (kcal) density affects ________ intake
calorie
In nutrient dense contribution to nutrient needs > contribution to _________ needs.
calorie
There are 4 calorie/energy sources:
carbohydrates (4 kcal per gram), fats (9 kcal per gram), and proteins (4 kcal per gram), alcohol (7 kcal per gram)
Minerals, for the most part, lack ________ atoms
carbon
Carbohydrates are composed of
carbon, hydrogen & oxygen
Proteins contain the elements
carbon, hydrogen, oxygen and nitrogen
______-________ experiments is when individuals w/the condition in question are compared with individuals who do not have the condition
case-control
The ______ is the basic structure of plant and animal organization.
cell
cg is a __________, cl is a ________, & cm is a ______________
centigram, centiliter, centimeter
Another name for a stroke is __________ _______
cerebrovascular accident (disease)
1 gram = 100 ____, 1 liter = ____cl, & 1 ______ = 100 cm
cg, 100, meter
Hormones are _________ __________ secreted into the bloodstream
chemical messengers
Hormones are
chemical messengers secreted into the bloodstream
______ & ______ are examples of negative ions
chloride, fluoride
When eating variety you should:
choose a # of different foods within a food group rather than eating the same old thing. Variety of food is best because no one food meets all of your nutrient needs. Include foods containing phytochemicals. Research suggests a wide variety of foods in a diet can lead to overeating
Dietary supplement health & education act of 1994:
classified vitamins, minerals, amino acids, and herbal remedies as foods. Currently, dietary supplements or herbal products can be marketed in the US w/out FDA approval if the history of its use is expected to be safe & the product is labeled as dietary supplement. Labels on dietary supplements may claim a benefit, how it affects human body, & claim well being results. Labels must claim the standard FDA disclaimer. In 2007 Supplemental manufacturers must test the purity, strength and composition of products. A better approach consult a physician or registered dietitian.
Once evaluation of data has been done, _______ are drawn.
conclusions
Serving sizes on Nutritional facts panel must be ______ w/______ foods
consistent, similar
Recommendations for health promotion & disease prevention in diet:
consume enough essential nutrients, consume dietary fiber (fruits & veggies), moderate calorie/energy, cholesterol, solid fat, added sugars and alcohol intake
A healthful diet is:
consuming a variety of nutrient-dense foods within and across the food groups (fruits, vegetables & whole grains, low fat or fat free milk or milk products, lean meats and other protein sources). Limit intake of solid fats, cholesterol added sugars, sodium and alcohol. Limiting the intake of calories to meet needs for calories.
fat free
contains small amounts of fat, but are usually not free of fat. Contains less than 0.5 grams per serving
sugar free
contains small amounts of sugar, but are usually not free of sugar. Contains less than 0.5 grams per serving
Eating in moderation requires paying attention to ____________ portion size
controlling
Nutrient ________ focuses on Nutrient ______
density, content
RDAs are intended mainly for _____ planning. A diet should aim to meet the _____ or ____& not to exceed the ____over long term.
diet, RDA, AI, UL
In nutritional assessment there may be delays of clinical evidence such as:
diets high in saturated fats may lead to increased cholesterol levels and future heart disease & calcium deficiency in adolescent and young females may lead to osteoporosis later in life.
Nutrition is the science that links food to health and _________
diseases
Phytochemicals help in reducing the risks of certain _________
diseases
The ________ (preferably in _________) we develop lifestyle habits of good nutrition, regular physical activity & the avoidance of addictions to salt, fat, sweets, high calorie foods & sedentary lifestyles, the ________
earlier, childhood, better
Basis of a healthful diet is
eat a variety and balance of foods from all food groups, moderate consumption of foods, and monitor total calorie intake and stay physically fit
5 simple tips to avert the "Freshman 15":
eat breakfast containing a protein source, a source of whole grain and a fruit. Plan ahead to eat a balanced meal or snack every 3-4 hours. Limit liquid calories, drink water instead of cokes, fruit juices, alcohol or coffee. Stock the fridge, utilize low calorie nutritious snacks or fruit. Exercise regularly, find a friend to work out with you
Potato chips and cookies are examples of ______ __________ foods
empty calorie
Examples of hormones that increase hunger
endorphines, ghrelin, neuropeptide
Minerals provide no _________/calories directly
energy
Water does not provide __________
energy
Nuts, cookies, fried foods & fat free snacks are examples of ________ ________foods
energy dense
A _________ is a compound that is involved in metabolic activity.
enzyme
The human body cannot produce _________ fatty acids
essential
Include plant oils on daily basis & eat fish at least twice a week for ______ _____ _____
essential fatty acids
Comparing the nutrient density of different foods is an easy way to ________ their relative ____________ quality
estimate, nutritional
Assessing nutritional status using ABCDEs Dietary assessment is the _______ of typical food intakes
examination
Overnutrition is when nutrient intake _______ the _______ of the body.
exceeds, needs
The most rigorous type of controlled _______ follows a randomized, ________- blind, _______ controlled study design.
experiment, double, placebo
_________ test the validity of hypotheses.
experiments
A hypothesis suggests possible __________, it is simply an ________ guess.
explanations, educated
Dairy products, nuts, seeds & oils are sources of ______ ________ vitamins
fat soluble
______ _______ vitamins are more likely to build up in excess in the body & these may lead to toxicities
fat soluble
Vitamins that are ______ _______ dissolve in fat
fat-soluble
______ provides cells with basic materials to function according to the directions supplied by the genetic material
food
Consume ________ vegetables, instead of _____ vegetables
frozen, can
Exceptions to food labeling:
fruits & veggies, fish, meats & poultry are not required to have a nutrient facts label. declaration of the % DV for protein is not mandatory on foods for people over 4 yrs of age.
The 5 major food sources are:
fruits, vegetables, grains, dairy and protein sources
Carbohydrates are a major source of?
fuel/calories
Cholecystokinin promotes the release of bile from the ___________
gallbladder
enriched
generally refers to replacing nutrients that were lost in food processing
9 out of 10 leading causes of death have a strong ______ component.
genetic
Body cells contain ______ information, also known as _______
genetic, genes
1000 _____ = 1 kg, 1000 meters = 1 ___
grams, km
_________ nutrient density > _______ nutrient source
greater, better
Nutrients promote __________, development and maintenance of a healthy body
growth
Positive Ions
have more protons than electrons Sodium (Na+) or calcium (Ca+2)
health claims on food labels
health claims are statements made about a food product or ingredient linking to a reduced risk of disease. FDA limits the use of health messages, a may or might qualifier mus be used in statement. Before a health claim can be made: 1. a food must be a good source of fiber, protein, vit A, vit C, calcium or iron. 2. a single serving may not contain more than any of the following constituents: 13 g of fat, 4 g of saturated fat, 60 mg of cholesterol, 480 mg of sodium. If a food exceeds any one of these, no health claim can be made.
An animal model is a disease in laboratory animals that closely mimics a particular ______ disease
human
_______ experiments provide the most convincing evidence about relationships between ________ & health, but they are often not practical or ethical
human, nutrients
Centi is a ___________ of a base value and is abbreviated _____
hundredth, c
Endorphines, ghrelin, & neuropeptide Y are homones that ________ hunger
increase
Leptin, cholecystokinin & serotonin are hormones that __________ satiety
increase
Saturated fats tend to _____ blood cholesterol levels
increase
Risk of chronic diseases ________ with increased weight gain
increases
MyPlate does not apply to _____ or _____ under 2 years of age
infants, children
Minerals are simple _________ substances
inorganic
Sodium, potassium, calcium, and iron are examples of _____________ _____________
inorganic substances
______ are charged particles
ions
____ is a thousand times a base value & is abbreviated ___
kilo, k
The amount of heat energy required to raise the temperature of 1000 grams (1 liter) of water 1 degree C is __________
kilocalorie
food energy is more conveniently expressed in terms of ______
kilocalories
kg is __________
kilogram
Assessing nutritional status using ABCDEs Biochemical assessment are _______ assessments, measurements of concentrations of _________ & nutrient by products in the ______, _______ or feces & measurement of specific blood ______ activities.
laboratory, nutrients, blood, urine, enzyme
A meter is a metric unit for _______
length
Examples of hormones that increase satiety
leptin, cholecystokinin, serotonin
Recommendations for health promotion & disease prevention in lifestyle changes:
limit alcohol intake, it prevents liver disease and alcohol related accidents. Never start using tobacco products or stop using them completely. No illicit drugs. Adequate fluid intake; adequate sleep. Reduce stress; have a positive outlook & consult w/health care professionals on a regular basis.
Unsaturated fatty acids tend to be _________ at room temperature
liquid
A ______ is a metric unit for volume
liter
The body uses ________ protein for the purpose of meeting daily calorie needs
little
Foods w/ high energy density can help people with poor appetites to _______/_________ weight. Ex. the elderly
maintain, gain
There are ______ minerals and _______ minerals
major, trace
Good source
means that a sercing of the food contains 10%-19% of the Daily Value for a particular nutrient. If 5% or less, it is a low source.
The metric system is a standard of _________
measurement
µg is x___________
microgram
mg is a ________, ml is a ______, and ___ is a millimeter
milligram, milliliter, mm
micro is a _________ of a base value and is abbreviated ____
millionth, µ
Vegetarians may be at risk for _______ or _____ deficiencies, but _______ breakfast cereals can provide these nutrients.
mineral, vitamin, fortified
Simple sugars are also called __________
monosaccharides
_______ ions have more electrons than protons
negative
Minerals have a variety of functions including
nervous system function, water balance, structural (skeletal) systems and many cellular processes
Serotonin
neurotransmitter, produced from tryptophan (an amino acid), decreases the desire to eat carbs, induces sleep
ATP builds ____ compounds, performs _______ movements, promotes nerve ______, & maintains _________ (ion) balance within cells.
new, muscular, transmissions, electrolyte
Fat free or low fat milk, lean meats, legumes, oanges, carrots, brocolli, and whole grain breakfast cereals are all examples of ________ ___________ foods.
nutrient dense
AI is the _____ intake amount set for a nutrient for which there is not a ______ established. This is used when the _____ is lacking. It is derived from _____ intakes of people that appear to be maintaining ________ health. It includes nutrients such as _______, potassium, vitamin D, flouride, and ______. Further ______ is required to establish a precise standard.
nutrient, RDA, RDA, dietary, nutritional, calcium, biotin, research
Vitamins are _________ molecules that _______ many chemical reactions to occur in the body such as ______________
organic, enable, metabolism
Nutrient deficiencies
osteoporosis (Calcium), rickets (Vitamin D), scurvy (vitamin C), anemia (iron & B- 12)
Hunger is a _______, biological (_________) drive to find and eat food
physical, internal
Assessing nutritional status using ABCDEs Clinical assessment is a _____ exam, blood pressure checked, general appearance of the ____, eyes & ________, evidence of rapid hair _____, and accessing the sense of _______ & the ability to cough & ________.
physical, skin, tongue, loss, touch, walk
functional foods are foods rich in __________
phytochemicals
_________ is another important component in food. They are especially found in fruits & _____________
phytochemicals, vegetables
Several _______ based meals per week can be _______ to help with weight control, ______ intake of fiber & phytochemical.
plant, beneficial, boost
moderation refers mostly to:
portion size. Means paying attention to contolling portion size.
Sodium and calcium are _______ ions
positive
_______ ions have more protons than electrons
positive
Lipids are composed of
primarily of carbon and hydrogen but contain less oxygen than carbohydrates
Eating disorders arise from:
problems with self esteem, control and abusive relationships
Leptin
produced by adipose tissue stimulates the satiety center; turns off the hunger center long-term regulation of fat mass involved in insulin release
Ghrelin
produced by the stomach stimulates the hunger cener; turns off the satiety center
Neuropeptide Y
produced in the hypothalamus is inhibited by the hormone leptin
Food labels contain:
product name, name & address of manufacturer, the amount of product in package, list of ingredients in descending order by weight.
The Food & Nutrition Board of the National Academy of Sciences advocated 10% to 35% of calories come from _______, ___% to ___% of calories come from carbs & 20% to 35% of calories come from _______.
protein, 45% to 65%, fat
The experimental group follows a specific ______ (Ie. consuming a specific nutrient or receiving a certain treatment for a specific disease)
protocol
Appetite is a _____________, (_________) drive encouraging us to find & eat food
psychological, external
Nutrient density is assessing the nutritional _______ quality of an individual food.
quality
10 red flags:
recommending a quick fix, dire warning of dangers from a single product, claims that sound too good to be true, simplistic conclusions drawn from a complex study, recommendations based on a single study, dramatic statements refuted by reputable scientific organizations, lists of good or bad foods, recommendations made to help sell a product, recommendations based on studies published w/out peer review, recommendations from studies that ignore differences among individuals or groups
Endorphines
reduce pain; influence mood
When an obese or overweight person loses just 5% to 10% of body weight, the risks of numerous chronic diseases are greatly _______
reduced
fortified
refers to adding nutrients not originally present in the specific food.
Recommendations for health promotion & disease prevention in regular physical activity:
refuce the risk of obesity, type 2 diabetes, cardiovascular disease, bone loss, loss of muscle tone, premature aging & certain cancers.
Essential fatty acids help ________ blood pressure
regulate
Animal fats contain ________ fatty acids
saturated
Scientists seek to publish their findings in ________ _________
scientific journals
Warning signs & symptoms of alcohol poisoning:
semiconsciousness or unconsciousness, slow respiration rate (8 or fewer breaths per minute), cold, clammy, pale or bluish skin, & strong odor of alcohol
Glucose and fructose are __________ sugars
simple
Carbohydrates may be
simple sugars (monosaccharides) like glucose & fructose, 2 monosaccharides that can join to form a disaccharide, like sucrose, lactose and maltose, or complex carbohydrates (polysaccharides) like starch & glycogen
Glucose & fructose (monosaccharides) are absorbed in the _________ _________
small intestine
Saturated fatty acids tend to be _______ at room temperature
solid
Empty calories come from ___ ___ and/or ____ sugars. Solid fats & added sugars ____ calories to the diet but contribute ____ nutrients.
solid fats, added, add, few
MyPlate recommends limiting _____ fats & focusing on ____ ____(essential _____ ______ & vitamin __)
solid, plant oils, fatty acids, E
The functions of water are _________, _________, _____________, & __________
solvent, lubricant, vehicle for transporting nutrients & wastes, & a medium for temperature regulation and metabolic (chemical) reactions.
DV is nutrition _______ for everyday _____. Approximates a food's nutrient content to ______ need. Generic ______ utilized on ______ labels. They are applicable to both _____ from ___ years through ______. It is based on a _______ kcal diet. Set at or close to the highest _____ value or related nutrient standard. DV exists for vitamins, ______, _____, & other dietary components. For _____ & ______, the DVs represent a ______ level.
standard, life, human, standards, food, genders, 4, adulthood, 2000, RDA, minerals, proteins, fat, cholesterol, maximum
Ghrelin is produced by the _________
stomach
Eating excess protein for calorie needs and carbohydrate production but can ultimately lead to the _______________
storage of fat
In undernutrition defiency may be termed _______. Disease or disorder is present, but not severe enough to produce _______ that can be observed or detected
subclinical, symptoms
essential nutrient
substance that, when left out of a diet, leads to signs of poor health
Empty Calories
supply energy as sugar and/or fat but provide few other nutrients. (ex. potato chips and cookies)
3 characteristics of essential nutrient
the specific biological function of the nutrient in the body must be identified, omission of the essential nutrient leads to a decline in certain biological functions, replacing the omitted nutrient prior to permanent damage should restore normal function
3 functional categories of nutrients
those that primarily provide us w/calories-energy needs those important for growth, development and maintenance those that act to keep body systems running efficiently
milli is a ____ of a base value & it is abbreviated ____
thousandth, m
Healthy People 2020 sets forth health objectives and outline national standards such as:
to eliminate health disparities, to improve access to health education and quality health care & to strengthen public health services
UL is
tolerable upper intake level (Upper Level)
The daily dietary need of _________ minerals is less than 100 miligrams
trace
Malnutrition can refer to either an _______ or __________ state.
undernutrition, overnutrition
Ions have an ________ number of protons and electrons
uneven
Consume a ________ of foods _________ by a __________ intake of each food
variety, balanced, moderate
Furits and vegetables are sources of ______ _______ vitamins
water soluble
The health benefits of phytochemicals are best obtained through the consumption of ________ foods
whole
Daily food plans allow for ____ to ____ empty calories a day depending on energy levels
120, 600
The average male should consume _____ cups of water a day
13
There are _____ kinds of vitamins
13
If you ate a candy bar for lunch that had 280 calories & 130 calories came from fat, what % of the caloric intake was fat derived?
130/280 X 100 = 46.4% of the caloric intake was fat
If you are on a 2400 kcal diet and you eat a english muffin that coontains 139 kcal for breakfast, what % of your daily kcal did you consume at breakfast?
139/2400 X 100 = 5.79% of your daily kcal was consumed
Each year _____ college students, between the ages of 18 & 24, die from alcohol related incidents
1400
Calculating Calories using the 4-9-4 estimates to determine the calorie content of a food: You consumed 160 grams of carbohydrates, 70 grams of fat & 50 grams of protein. What is the total kcal intake for the day? What % of energy is derived from carbs? From fat? From protein?
160 X 4 = 640 kcals 70 X 9 = 630 kcals 50 X 4 = 200 kcals Total kcals for the day = 1470 kcals 640/1470 X 100 = 43.5% of carbs 630/1470 X 100 = 42.9% of fat 200/1470 X 100 = 13.6% of protein
What % of 28 is 4?
4/28 = 0.143 or 14.3% (0.143 X 100 = 14.3%)
Binge drinking is consuming ___ or more drinks in a row for a man or ___ or more drinks in a row for a woman.
5, 4
In the current north american diet simple sugars provide ____% & starches (pasta, bread, potatoes) provide ___% of carbs
50%, 50%
in the current north american diet animal sources provide __% & plant sources provide __% of lipids
60%, 40%
In the current north american diet animal sources provide ___% & plant sources provide ___% of protein
67%, 33%
In 2010, ____% of US adults were overweight or obese
68
Lipids have how many kcals per gram?
9
The average female should consume _____ cups of water a day
9
RDA is nutrient intake is sufficient to meet the needs of ____% to ___% of the individuals in a specific _______ stage. Nutrient intakes are ____ & _______ specific. Significant deviations ____ or ____ this value ______ risk of developing nutritional problems. This is used to evaluate your current ______ for a specific ______ & it is generally backed by _______ amounts of __________ research.
97, 98, life, age, gender, above, below, increase, intake, nutrient, large, experimental
Mary is 5 ft, 4 inches tall. How many cm tall is she? Then convert the cm to meters.
? cm = 64 inches ? cm = 64 inches (2.54 cm/1 inch) = 162.6 cm ?m = 162.6 cm ?m = 162.6 cm (1m/100 cm) = 1.626 or 1.63 m
grams to milligrams
? grams = 4500 milligrams ? grams = 4500 milligrams (1 gram/1000 milligram) = 4.5 grams Simply moving the decimal based on powers of 10
Mary weighs 50 kg. What is her weight in pounds?
? lbs = 50 kg ? lbs = 50 kg (2.2 lbs/1 kg) = 110 lbs
Conversion of metric to metric: milligrams to grams
? milligrams = 2.5 grams ? milligrams = 2.5 grams (1000 milligrams/1 gram) = 2500 Simply moving the decimal based on powers of 10
Phytochemicals
A chemical found in plants. Some phtochemicals may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly.
Phytochemical
A chemical found in plants. Some phytochemicals may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly.
Energy density
A comparison of the calorie (kcal) content of a food with the weight of the food. An energy dense food is high in calories but weighs very llittle (e.g. potato chips), whereas a food low in energy density has few calories but weighs a lot, such as an orange.
Enzyme
A compound that spreads the rate of a chemical reaction but is not altered by the reaction. Almost all enzymes are proteins and some are made up of genetic material.
Trans-fat
A form of an unsaturated fatty acid, usually a monounsaturated one when found in food, in which the hydrogens on both carbons forming the double bond lie on opposite sides of that bond.
case control study
A study in which individuals who have a disease or condition, such as lung cancer, are compared with individuals who do not have the condition.
dark green or orange vegetables are good for a Vitamin ___ & vitamin ___ source
A, C
Excessive vitamin __ during pregnancy can lead to _______ ________
A, birth defects
Moderation is important for ______ food components
ALL
complex carbohydrate
Carbohydrate composed of many monosaccharide molecules. Examples include glycogen, starch, and fiber.
_________ disease causes 25% of the total deaths in the US
Cardiovascular
25% of total deaths in the US are from what disease?
Cardiovascular disease
Major Chronic diseases caused by poor diet & sedentary lifestyles
Cardiovascular disease, cancer, stroke, hypertension, diabetes
The ______ group provides a comparison for the ___________ group.
Control, experimental
Cells contain genetic material known as ______ and systems for making ________ yielding compounds
DNA, energy
DV is
Daily Value
What are some factors that influence food choices/intake?
Food flavor, texture and appearance, childhood experiences, routines and habits, advertisement/media, restaurant dining, convenience and availability; social changes, income/economis, nutrition, peer/family influences, ethnic identity (customs/culture), education/nutrition knowledge, occupation, rural residence, health status/beliefs, nutritional or religious beliefs, emotional comfort (psychological), fat, fiber, and water content of food
Functional Foods
Foods thats provide health benefits beyond those supplied by the traditional nutrients they contain. For example, a tomato contains the phytochemical lycopene, so it can be called a functional food.
Coverage on MyPlate:
Fruits & Veggies cover 1/2 the plate, grains cover 1/4 of the plate, protein sources occupy the remaining space left on the plate after the others, dairy is represented by the cup next to the plate
Colors on MyPlate:
Fruits-Red, Veggies-green, grains-orange, protein sources-purple, dairy-blue
The ___ between desirable intake & overnutrition is wide. The gap is _______ for vitamin __, iron, calcium and copper.
Gap, smallest, A
Placebo
Generally a fake medicine or treatment used to disguise the treatments given to the participants in an expleriments
% Daily Values on Nutrition Facts Panel:
Generic standard based on 2000 kcal diet, DVs are given for each nutrient per serving, (N/A to individuals who require more or less than 2000 kcals per day w/respect to carbs & fat), DVs are set at or close to the highest RDA value for specific nutrient
Daily Food Plan:
Get an interactive tool to estimate your calorie needs & to suggest a food pattern based on your age, gender, height & weight. Recommended # of servings are given in cups for fruits, veggies & dairy foods, grains & protein foods are in ounces
Negative Ions
Have more electrons than protons Chloride (Cl-) or fluoride (F-)
What 2 pursuits contribute to overall health?
Healthy food choices/diet (esp. rich in fruits, veggies & whole grains) & regular physical activity.
environmental assessment
Includes details about living conditions, education level, and the ability of the person to purchase, transport, and cook food. The person's weekly budget for food purchases is also a key factor to consider.
Tips for eating well on a college student's budget:
Pack a lunch, never shop on an empty stomach, grocer lists reduce impulse buys, consider store brands over name brands, certain canned or dry foods can be nutritious and have a long shelf life, and concentrates or powders for drinks are $ savers as compared to vending machine containers or gallon jugs
Functional categories of nutrients
Provide energy (kcal), promote growth development and maintenance of a healthy body, regulate chemical processes/functions in the body
DRI includes ______, EERs, AIs, & _____
RDAs, ULs
Electrolytes
Substances that separate into ions in water and, in turn, are able to conduct an electrical current. These include sodium, chloride, and potassium.
hypotheses
Tentative explanations by a scientist to explain a phenomenon.
Nutrient density
The ratio derived by dividing a food's nutrient content by its calorie content. When the food's contribution to our nutrient need for that nutrient exceeds its contribution to our calorie need, the food is considered to have a favorable nutrient density.
While water is adequate for events lasting less than 60 minutes, sports drinks are ideal for longer events because:
They supply carbs to fuel fatigues muscles, and the supply electrolytes and fluid that were lost during perspiration
Required listing of certain food constituents on the Nutrition Facts Panel:
Total calories (kcal), calories from fat, total fat & saturated fat, trans fat, cholesterol, sodium, total carbs, dietary fiber & sugar, protein, vitamin A and vitamin C, calcium and iron
Daily value
a nutrition standard more relevant to everyday life. This is a generic standard used on food labels. It is applicable to both genders from 4 years of age through adulthood, and is based on consuming a 2000 kcal diet.
The most common type of overnutrition in developed nations is an excess intake of _______
calories
energy in food is often expressed in _______ on food labels
calories
values on food labels in _______ are actually kilocalories
calories
Major health problems stem from overconsumption of ________, saturated ____, cholesterol, _____ fat, alcohol and/or ______
calories, fat, trans, sodium
To meet nutritional needs you should:
eat whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, lean meats & other protein sources. Provide nutrients including B vitamins, vitamin C, vitamin D, vitamin E, iron, magnesium, potassium, calcium, zinc, dietary fiber and phytonutrients. Multivitamin & mineral supplements, atttempt to balance caloric (energy) intake w/energy expenditure, decrease intake of saturated fat, trans fat, total fat and cholesterol, increase physical activity, monitor total calorie intake, monitor sodium/salt intake, monitor alcohol intake & fill 1/2 your plate with fruits & vegetables.
Americans tend to _____ too much & do not engage in enough _________ _________
eat, physical activity
Variety
eating many different foods
Minerals may also function as __________
electrolytes
EER estimates the _____ intake needed to match the energy use of an ______ person in a specific _____ stage. Serves as a ______ point for estimating ______ needs. ____ are set slightly higher than the average needs for ______. Long-term _______ of calories from energy-yielding nutrients can result in ______ gain. A slight excess of _______ & _______ is not generally harmful. Calorie (________) intake should balance ______ output. EER takes into account age, ______, height, ______ & ________ activity. Additional _____ needs are required for _______ & lactation.
energy, average, life, starting, calorie, RDAs, nutrients, excess, weight, vitamins, minerals, energy, energy, gender, weight, physical, calorie, growth
Vitamins are divided into 2 groups: _______ & ___________
fat-soluble and water-soluble
Lipids are
fats & oils
Vitamin & mineral supplements contain ______ or _______ of these beneficial plant chemicals known as __________
few, none, phytochemicals
Phytochemicals are found in ______ & _________ & whole ________ bread or cereals
fruits, vegetables, grain
MyPlate emphasizes five food groups:
fruits, veggies, grains, dairy, protein sources
Many college students fall short on servings of whole grains, ______, ________, milk & _____ & they increase in sweets, _____ & possibly ______
fruits, veggies, meats, fats, alcohol
Genetic information/genes direct _________, _________ & ____________of the human body
growth, development, maintenance
Members of the control group follow their normal ______ or consume a ________
habits, placebo
In Healthy People 2020 the strategy is to promote ________ & prevent _________
health, disease
Fluids are also essential for _______ & _______
health, performance
Everyone should have healthy habits; consume a ________ diet w/variety, rich in ______, include some _______ & low in _______ fat & _______ fat. Maintain a _______ weight, physical activity, exercise for at least _____ minutes a day. Avoid the use of _______ products & if consuming _________, moderation is the key.
healthy, fiber, fish, animal, trans, healthy, tobacco, alcohol
Assessing nutritional status using ABCDEs Anthropometric measurements are _______ & _________, skinfold ________ & body _________
height, weight, thickness, circumferences
Afro-americans and hispanics have a greater chance of developing ______________
high blood pressure/hypertension
energy dense foods are _______in ________ but weighs very _________ (Ex potato chips)
high, calorie, little
Americans eat _____ calorie foods with _____ nutritional value
high, low
The vision is for a society in which all people ____ long, ________ lives.
live, healthy
Malnutrition is failing health resulting form ______ _________ dietary practices that do not coincide with nutritional needs.
long standing
Minerals are not destroyed by cooking but can be ________ from the food
lost
foods _____ in energy density has ______ calories but weighs more. Example: orange
low, fewer
______ energy density foods include diets rich in _______, _______, whole grain products and any food that incorporates lots of water during cooking. Example Oatmeal
low, fruits, veggies
______ energy density foods in a meal contribute to ________ w/out contributing many calories
low, satiety
Results of _______ experiments suppport the hypothesis
many
A gram is a metric unit for _______ or _______
mass, weight
UL is the _______ daily intake of a nutrient that is unlikely to cause adverse health effects. As intake increases above the UL, the potential for _______ effects increases. These amounts should not be _______ day after day since ______ could develop. It is set for ______ & ______ where toxicity data is available.
maximum, adverse, exceeded, toxicity, vitamins, minerals
Balance
means consuming food from each of the 5 major food groups. Also refers to matching energy intake w/energy expenditure
A balanced _________ and ________ supplement is usually adequate for most athletes.
multivitamin, mineral
Proteins have a variety of functions in the human body such as
muscle contraction (actin & myosin), transport (hemoglobin), body defense (immunoglobulins), connective tissue (collagen and elastin), metabolic activity (enzymes) and cell membrane (protein) channels & carriers
The first step in scientific method is the observation of a ________ phenomenon.
natural
DRI describes ________ standards, & used to encompass nutrient recommendations made by the ____ & ______ board
nutrient, food & nutrition
Required ___________ are scattered among many foods.
nutrients
Desirable nutrition; the nutritional state for a particular nutrient is desirable when:
nutrients are available to support metabolic functions, nutrients are available for use in times of increased needs & essential nutrients are obtained from a variety of foods
On MyPlate: Fruits & veggies are dense sources of ______ & _______; low calorie ______. ________ grains are emphasized. Protein sources are _____ meat & ______, ______ sources of protein, & inclusion of ______ twice a week. Dairy is __-__ cups per day of low fat or fat free dairy products or other rich sources of ______
nutrients, phytochemicals, content, whole, lean, poultry, plant, fish, 2-3, calcium
The Basis for menu planning; 2010 dietary guidelines provide _______ & _______ _______ advice based on the latest and strongest _______ info. Published by _____ & ______________ to aid in diet planning. Because of epidemic of overweight & obesity ______ _______ is emphasized.
nutrition, physical activity, scientific, USDA, US Dept of Health & Human Science, calorie balance
When a person is undernutrition, nutrient intake does not meet ________ __________
nutritional needs
The _________ _________ reflects the nutrional health of an individual
nutritional state
Multivitamin & mineral supplements are a strategy to help meet _______ needs, these are NOT a strategy to compensate for a ______ diet
nutritional, poor
Assessing nutritional status using ABCDEs Environmental assessment has the ability to _____, ________ & prepare foods needed to maintain health. It is an ______ level, your living conditions.
purchase, transport, employed
Other problems alcohol causes in college:
unsafe sex and its consequences, long-term health problems, suicides, legal problems, car accidents, academic problems, alcohol abuse and/or dependence & weight gain
Plant oils contain ____________ fatty acids
unsaturated
Vitamins provide no _______ _________/calories
usable energy
animal model
use of animals To study disease to understand more about human disease
Core concepts of _______, _______ & _______ need to be assessed for Health Living
variety, balance, moderation
MyPlate emphasizes ______, _______ & _______
variety, balance, moderation
_______ _______ vitamins are more likely to be destroyed by cooking & are excreted from the body more readily than fat soluble
water soluble
