nutrition exam one review
Recognize barriers to dietary change
"i feel guilty about eating foods i like" "eating right is too expensive" "i dont have time to eat right" nutrition attitudes, beliefs, and values. "unconcerned" "comitted" "vacillating"
What populations are at increased risk of becoming inadequately nourished?
-Breastfeeding / Pregnant women -Infants and children -Ill, frail elderly
what are the 10 concepts of nutrition
1-food is a basic need of humans. 2- foods provide energy(cals), nutrients, and other substances needed for growth and health. 3- health problems related to nutrition originate within cells. 4- poor nutrition can result from both inadequate and excessive levels of nutrient intake. 5- humans have adpative mechanisms for managing fluctuations in nutrient intake. 6- malnutrition can result from poor diets and from disease states, genetic factors, or combinations of these factors 7- some groups of ppl are at higher risk of becoming inadequately nourished than others. 8- poor nutrition can influence the development of certain chronic and other diseases. 9- adequacy, variety, and balance are key characterists of healthy dietary patterns. 10- there are no "good" or "bad" foods.
What percentage of US households is food insecure?
14.3%
What percentages of macronutrients are absorbed and in what form?
99% of carbs to glucose. 92% of proteins to amino acids. 95% of fat to fatty acids and glycerol.
AI
Adequate Intakes. recommended intakes for nutrients for which there is not enough evidence to determine RDAs, ex: vitamin K and fluoride.
Discuss the nutritional advantages of breastfeeding for infants and the dietary recommendations for breastfeeding mothers
Breastfeeding woman needs about 30% more calories than the RDA for women who are not breastfeeding.
What is inflammation and oxidative stress and how are they related to nutrition?
Chronic inflammation and oxidative stress are sustained by irritants present in the body.
Know the basics of Mediterranean style and DASH diets
DASH: dietary approaches to stop hypertension eating plan: helps control mild/moderate hypertension (high blood pressure). reduces risk of some types of cancer, osteoporosis, heart disease. limits fats, red meats, sweets. mediterranean:
DRI
Dietary Reference Intakes. nutrient intake standards for healthy people.
Importance of nutrient density in foods
Diets with primarily nutrient dense foods meet nutrient requirements without exceeding calorie needs
Define a double blind study
Double-blind procedure: neither the scientist nor the patient knows if the patient is taking the drug or the placebo
EARs
Estimated Avg Requirements. intake levels estimated to meet requirements of 50% of individuals in a comparable group.
Know the role of genetics in the function of digestion
Food choices are not driven by a need for nutrients or guided by food selection genes.
How does your body regulate homeostasis and metabolism?
Metabolism involves the chemical changes that take place in the body. the formation of energy from carbs is an example of a metabolic process.
Describe critical periods of fetal growth and development and the potential consequences of inadequate nutrient availability during these periods
No one can guarantee a baby will be born healthy and strong US infant mortality rate ranks 56th among countries in the world. due to poverty, poor nutrition, limited access to health care. the fetus relies on maternal nutrition for frowth and development. a fetus is a baby in the womb from the eighth week of pregnancy until birth.
Evaluate the reliability of advertisements and info. about nutrition
Nutrition info offered to the public does not have to be true or even likely true. Consumers seek quick, easy ways to lose weight, build muscle, slow aging, and reduce stress. People may believe highly questionable claims People want to believe what they want to hear
RDA
Recommended Dietary Allowance. goal is to prevent disease for most of the population. Based on age, gender, generation
food insecurity
a limited or uncertain availability of safe, nutritious food- or the ability to acquire them in socially acceptable ways.
food security
access at all times to a sufficient supply of safe, nutritious food
What are the 4 characteristics of a healthful dietary pattern?
adequacy, variety, balance, health maintenance
What factors influence the amount of nutrients needed for each person?
age,sex, growth status, body size, genetic traits
Know the long and short term consequences of malnutrition
can result from poor diets and from disease states, genetic factors, or combinations of these factors. leads to growth retardation, low intelligence, poor memory, short attention span,
What are the 6 categories of nutrients and their components?
carbs, proteins, and fats supply calories and are called the energy nutrients. vitamins, minerals, and water are chemicals the body needs for converting those carbs, proteins, and fats into energy.
Outline specific chemical and mechanical processes involved in digestion of carbs, proteins and fats
carbs: amylase, sucrase, lactase, maltase, all in small intestine. fats: lipase. protein: pepsin, trypsin,
What are the recommended intakes of the major macronutrients for a balanced diet?
carbs:45-65% added sugars: 10%< protein: 10-35% fat: 20-35% linoleic acid (grains): 5-10% alpha-linolenic acid(fish): .6-1.2%
Define and provide examples of antioxidants
chemical substances that prevent or repair damage to cells caused by exposure to oxidizing agents. ex: vitamin A,C, and E..etc.
List the types of food that are core components of healthful diets
colorful fruits & veggies, dried beans, whole grains, fish and seafood, fish oils, red wines, dark chocolates, olive oil, nuts, coffee, lean meats..
What are GMOs?
contains selected, individual genes transferred from one organism, usually a bacteria, to another. created to improve a resistance to diseases, increase production
What are the leading causes of death related to diet and chronic disease in the US? What are the dietary connections?
diabetes (abnormal utilization of glucose by the body and elevated blood glucose levels), heart disease, cancer, hypertension, high blood pressure. Osteoporosis is a condition in which bones become fragile and susceptible to fracture due to loss of calcium and other minerals.
Define digestion and absorption and note the anatomy involved
digestion: mechanical and chemical processes whereby ingested food is converted into substances that can be absorbed by the intestinal tract and utilized by the body. absorption: process by which nutrients and other substances are transferred from the digestive system into body fluids for transport throughout the body
What are added sugars?
either added during the processing of foods, or are packaged as such
What are food additives?
enhance flavor, texture, color, cooking properties, shelf life, nutrient content
Decipher between enrichment and fortification with some examples
enrichment is the replacement of the thiamin, riboflavin, niacin, and iron lost when grains are refined. fortification is the addition of one or more vitamins and/or minerals to a food product.
Define enzymes and provide specific examples, with their functions and sources
enzymes are protein substances that speed up chemical reactions. are found throughout the body but largely present in digestive system. much of work of digestion is done by enzymes.
Define the types of studies common in nutrition research
epidemiological: research that seeks to identify conditions related to particular events within a population. clinical trial: one group of randomly assigned subjects receives an active treatment and another group receives an inactive treatment.
Identify factors that influence an individual's food choices
genetic traits, environmental factors, lifestyle factors, health care, diet.
Know the importance and function of fiber in digestion
high fiber food stimulates a higher level of intestinal muscle activity
How can you improve heart health through diet?
improved dietary intakes, declines in rates of overweight and obesity, increased physical activity, decreased smoking
What is the most common single nutrient deficiency?
iron.
Recognize basic MyPlate recommendations
make at least half your plate fruits and veggies, enjoy ur food but eat less, make half your grains whole grains, avoid oversized portions, drink water instead of sugary drinks.
What are the "Big Eight" food allergens?
milk, eggs, fish, shellfish, tree, nuts, wheats, peanuts, and soybeans
Are there good or bad foods?...the role of emotion/ judgement in food categorization
nah
What are national recommendations regarding supplements?
nutrient needs should be met through food consumption without reliance on dietary or nutrient supplements.
What are essential nutrients?
nutrients required for normal growth and health that the body can generally not produce or produce in sufficient amounts
Apply knowledge about the four key elements of nutrition labeling to decisions about the nutritional value of food
nutrition facts panel, nutrient content claims, health claims, structure/function claims
What are the effects of fetal alcohol exposure?
permanently delays mental development, behavioral problems
What health problems are associated with food insecurity?
poor diets, be obese, have hypertension, heart disease, or diabetes.
Note the link between common dietary deficiencies/ excesses and specific diseases
poor nutrition can influence the development of certain chronic & other diseases. ex: diets high in salt are related to the development of hyptertension. those low in veggies and fruit to cancer, low-calcium diets and poor vitamin D to osteoporosis, high-sugar to tooth decay.
Identify sources of reliable nutrition information
pubmed. .gov, .edu, .org
What are the effects of skipping breakfast?
reduces late morning problem solving performance of children,
dietary patterns
refers to the quantities, proportions, variety, or combination of diff foods, drinks.
What is the role of gut microbiota? How can you change your gut microbiome?
reside in intestines, consume and break down fiber and other undigested food residues. Excrete fatty acids as an end product of fiber digestion. Help fight infection by signaling presence of harmful microbes which are then targeted by body's infection-fighting immune system. Produce the body's supply of biotin, vitamin B12, and vitamin K.
Define starch, disaccharides, monosaccharides, and bile
starch: complex carb made up of complex chains of glucose molecules. disaccharides: simple sugars consisting of two sugar molecules. monosaccharides: simple sugars bile: yellowish-brown or green fluid produced by the liver, stored in gallbladder, and secreted in small intestine.
Provide examples of the symbolic meanings of food
status foods: associated with social position or wealth. comfort foods: associated with nurture and reaasurrance "discomfort foods": associated with illness or negative experience.
carbon footprint
the amt of the greenhouse gas carbon dioxide emitted by farming, food production, a person's activites, or a product's manufacture and transport. A big player of this is factory farming of meat, especially beef factory farming
What are the common elements of the SAD?
the standard american diet. Tends to be low in veggies, fruits, whole grains, dried beans, poultry, nuts, fish. High in meat, refined grains, sugars, salts, calories.
Nutrition
the study of foods, their nutrients, and other chemical constituents
What are phytochemicals and where do you find them?
they are biologically active in the body. they are chemical substances found in plants.
What are common weight gain recommendations for pregnancy?
underweight: 28-40 pounds, normal weight: 25-35 pounds, overweight: 15-25 pounds, obese: 11-20 pounds, twin preg: 37-54 pounds
ULs
upper intake levels. estimates of safe upper limits of nutrient intakes, amts that should not be exceeded due to potential for toxicity reactions. In organ meats, there is a lot of iron.
What are the basics of the current MyPlate recommendations for US adults?
whole-grain products, veggies, fruits, lean meats, low-fat dairy products, dried beans, fish.
Should I care about cow farts? Why/ why not?
yes. are methane and are a contributor to global warming.
Does FDA support supplement claims?
yes. must be labeled as such and include a "supplement facts" panel listing serving size and essential nutrients.
