Basis of a healthy diet

Question 1

Healthy diet

Answer 1

results in absence of illness, discomfort -> brings fitness, longevity and optimum health

Question 2

Key variables influencing nutritional demands and disease prevalence

Answer 2

stage of development, level of inflammatory stress, previous nutritional exposure in utero (fetal origins of adult disease), genetics

Question 3

USDA recommendations

Answer 3

in the 70s it was high protein/high fat, in the 80s it became high carbohydrate/low fat/lean protein with a significant emphasis on weight loss, 2005 guidelines based on increasing rate of obesity

Question 4

2010 advisory committee

Answer 4

advises Americans to eat nutrient dense (not energy dense) foods-> Americans not consuming enough healthy foods recommended

Question 5

A daily multivitamin/mineral supplement

Answer 5

does not offer health benefits to healthy Americans

Question 6

Older individuals

Answer 6

this population should consume fortified foods rich in vitamin B12 or B12 supplements if needs cannot be met through whole foods

Question 7

US diet

Answer 7

too much solid fats, sugars, sodium, refined grains, not enough vitamin D, calcium, potassium, fiber, vegetables, fruits, whole grains, fluid milk, milk products and oils

Question 8

2005 recommendations from the FDA

Answer 8

provide science based evidence to promote health and reduce risk of major chronic diseases -> eat fewer calories, be more physically active, eat healthy diet by making wiser food choices, prepare and handle foods to reduce risk of foodborne illness

Question 9

Childhood obesity

Answer 9

significantly increased risk due to energy density of diet in childhood

Question 10

Pregnancy

Answer 10

suggested to supplement Iron and folic acid

Question 11

USDA food guide

Answer 11

recommendations for macronutrients/micronutrients are based on 2000 kcal diet

Question 12

Negative energy balance

Answer 12

intake < expenditure -> ok if you are trying to lose weight, bad if you are recovering from infection/injury/malnutrition

Question 13

Positive energy balance

Answer 13

intake > expenditure -> ok if you are trying to grow or recover for injury, infection or malnutrition

Question 14

Physical activity

Answer 14

helps reduce risk of chronic diseases (type II diabetes) -> 3 components are cardio, stretching/flexibility, resistance exercises -> can also prolong life

Question 15

Adult exercise requirements

Answer 15

should have 30 min moderate of moderate activity to reduce risk of chronic disease, 60 min of moderate to vigorous exercise to manage body weight and prevent weight gain, 60-90 min of moderate activity to sustain weight loss

Question 16

Children exercise requirements

Answer 16

60 min of activity/day

Question 17

Vegetables and fruits

Answer 17

recommend 4 and a half cups (9 servings) per day -> decreases risk

Question 18

Vitamin E

Answer 18

antioxidant protects cell membrane from peroxidative damage -> alpha-tocopherol has best antioxidant property -> studies in cardiovascular disease gave mixed results

Question 19

Beta Carotene

Answer 19

antioxidant protects against cancer in many studies with exceptions

Question 20

Vitamin C

Answer 20

water soluble vitamin, no benefit against CVD in clinical trials

Question 21

Antioxidant

Answer 21

selenium

Question 22

Stomach cancer

Answer 22

decreased by high levels of daily fruit consumption

Question 23

Non-starch polysaccharides (dietary fiber)

Answer 23

decreases risk of colon cancer -> bacteria convert it to butyric acid which benefits colon

Question 24

Phytochemicals

Answer 24

compounds occurring in foods of plant origin -> implicated in protection against CVD, cancer and other disease -> genstein in soybeans have anti-tumorigenic properties, cruciferous veggies rich in Isothiocyanate, allylic sulfides, anthocyanines in grapes and berries

Question 25

Vary your vegetables

Answer 25

dark green, orange, legumes, starchy, other

Question 26

Carbohydrates

Answer 26

14 g of fiber/1000 calories -> choose fiber rich foods (NOT all fiber is the same), vegetables, and whole grains often -> don't eat many foods with added sugars/caloric sweeteners

Question 27

Sucrose

Answer 27

glucose and fructose

Question 28

Lactose

Answer 28

glucose and galactose

Question 29

Maltose

Answer 29

glucose + glucose

Question 30

Polysaccharides

Answer 30

starch and inulin (not well digestible -> Jerusalem artichokes)

Question 31

Fiber

Answer 31

fecal bulking, cholesterol lowering, fermentation by gut bugs gives butyric acid (important for gut epithelia health in lower bowel)

Question 32

Whole grain

Answer 32

3 or more ounce equivalents -> half of your grain products -> contain more than just fiber (vitamins, minerals, antioxidants, carbohydrates, phytonutrients, minerals, fiber)

Question 33

Starch and fibers

Answer 33

protect against heart disease and stroke and reduce risk of diabetes -> prevent colon cancer and promote weight management

Question 34

Glycemic index

Answer 34

high = massive increase in glucose levels and massive increase of insulin (strain on beta cells of pancreas) -> no association with cancer and type II diabetes mellitus or cardiovascular disease (2010 recommendations get away from this)

Question 35

Glycemic load

Answer 35

amount of carbohydrate multiplied by its glycemic index

Question 36

Increased dietary fiber

Answer 36

higher stool weight and decreased transit time -> lowers risk of colon cancer (carcinogenic properties of some stuff in gut gets moved along)

Question 37

Whole grains

Answer 37

decreases the incidence of coronary heart disease, type II diabetes, colon cancer and important in weight control

Question 38

Food recommendations

Answer 38

4.5 cups of fruit and vegetables, low fat or fat free dairy products and eat half of your grains as whole grains (3 ounce equivalents/day)

Question 39

Fat

Answer 39

energy dense -> palatable, increase sense of satiety, essential for absorption of certain vitamins -> animal vs. plant sources (animals and coconut oil richer in saturated, plants have unsaturated)

Question 40

Omega 6 FA

Answer 40

found in corn and nut oils -> soft fats contain some of these

Question 41

Fat for women

Answer 41

Breast cancer and endometrial cancer risk increases with increased intake (female sex hormones stored in adipose tissue)

Question 42

Cholesterol levels

Answer 42

certain FA and obesity increases this (especially LDL) -> NOT all comes from fat (some made de novo from glucose) -> reduce saturated to < 7% of dietary energy -> less than 300mg/day for healthy subjects and less than 200mg (1 egg) for high risk (type II diabetes or CVD)

Question 43

Short chain fatty acids

Answer 43

cholesterol raising -> lauric, myristic, palmitic

Question 44

Healthful FA

Answer 44

monounsaturated (oleic -> anti-inflammatory, doesn't influence cholesterol -> olive oil/canola oil); omega 6 polyunsaturated (linoleic acid -> rich in maize oil, sunflower oil, safflower oil); omega 3 polyunsaturated (EPA and DHA -> fish oils)

Question 45

Total fat

Answer 45

should be 20-35% of daily calories, 2-3 years = 30-35, children and adolescents = 25-35 -> saturated less than 10%, cholesterol less than 300mg, trans fats as low as possible (significant increased risk of CHD)

Question 46

Dairy

Answer 46

adults and children over 9 -> 3 cups per day of fat free or low-fat products -> if you can't eat this make sure you get lots of calcium

Question 47

Omega 3 FA

Answer 47

two servings/week during pregnancy and lactation will improve visual acuity of infant and improve cognitive function of infant

Question 48

Sodium

Answer 48

consume less than 2300 mg (1tsp) per day -> foods with less than 140mg are low in this -> high BP consume less than 1500mg/day

Question 49

Potassium

Answer 49

consume foods rich in this (fruits and vegetables) -> can help offset high sodium -> if high blood pressure make sure to get 4700mg/day

Question 50

Decrease BP (blacks also benefit from this)

Answer 50

decrease sodium intake and increase potassium

Question 51

Supplementation

Answer 51

no good evidence to suggest use in healthy individuals -> B12/B6 and folic acid can be useful in decreasing dementia

Question 52

Selenium

Answer 52

no evidence of beneficial effect against CVD or cancer except if there is a deficiency

Question 53

Homocysteine

Answer 53

if you are deficient of folic acid you will get a more significant decrease of this in your blood with folic acid supplements

Question 54

Folic acid

Answer 54

protects against neural tube defects and may contribute to a fall in stroke mortality -> may have an increase in colorectal cancer (not as significant)

Question 55

Vitamin A

Answer 55

in developing countries that may be deficient, giving this supplement showed significant decrease in mortality in children, also has benefit in birth weight by supplementing mothers

Question 56

Alpha-tocopherol

Answer 56

lowers mortality from cancer, cardiovascular disease and overall total mortality