Chapter 1 Flashcards
(141 cards)
1
Q
What is health?
A
“Not merely the absence of disease, but the state of complete mental, social, and physical well-being” - World Health Organization
2
Q
What is optimal health?
A
Increased:
1) Thinking abilities
2) Physical fitness
3)
3
Q
How many meals will you eat in your lifetime?
A
About 70,000 meals and 60 tons of food
4
Q
In the course of our lives we spend the equivalent of how many years eating?
A
4 years
5
Q
The Bureau of Labor Statistics estimated that in 2011, Americans spent the equivalent of?
A
19 days eating and drinking, if we live to be 80 years old that will add up to 4.1 years eating and drinking
6
Q
How are flavor, texture, and appearance factors in our food choices?
A
They are the most important factors in determining our food choices.
7
Q
Most of us eat from a core group of foods with about?
A
100 basic items accounting for 75% of our total food intake
8
Q
What are the most commonly purchased foods in America?
A
Milk (about 30 gallons yearly), ready to eat cereal, bottled water (about 25 gallons per year), soft drinks (nearly 50 gallons per year), and bread (typically consumed at every meal in america, most common grain)
9
Q
Americans still drink how much carbonated soft drinks?
A
Twice as many per year as either water or milk
10
Q
September 2012, the New York City Board of Health made an effort to combat obesity and encourage healthier choices by approving a ban on the sale of?
A
Sugary drinks in containers larger than 16 ounces in restaurants and other establishments.
11
Q
Food advertising and marketing have been shown to have a definite effect on?
A
weight gain in children and adolescents
12
Q
Children’s Food and Beverage Advertising Initiative (CFBAI)
A
A self-regulatory program launched by the Council of Better Business Bureaus in 2006. CFBAI participants are 16 packaged-food companies and quick-serve restaurants that have pledged to limit their advertising to children to foods meeting science-based nutrition criteria or to not engage in child-directed advertising
13
Q
Mandatory posting of the calorie content of restaurant items will go into effect soon as a result of the?
A
The health care reform bill that President Barack Obama signed into law in March 2010
14
Q
The 2012 Food and Health Survey indicates that after taste, _____ is now the number two reason why people choose the food they do
A
Cost
15
Q
as calorie intake increases, so does the?
A
food bill
16
Q
Label reading was associated with a?
A
lower body mass index (BMI, body weight relative to height), especially in women. Women who read labels had a BMI of 1.48 points lower than women who did not read nutrition labels, translating to a difference of 8.6 pounds for a woman who is 5 feet 3 inches tall weighing 163 pounds
17
Q
What is the difference between hunger and appetite?
A
1) Hunger is primarily our physical biological drive to eat and is controlled by internal body mechanisms. For example, as foods are digested and absorbed by the stomach and small intestine, these organs send signals to the liver and brain to reduce further food intake
2) Appetite, our primarily psychological drive to eat, is affected by many of the external food choice mechanisms such as environmental and psychological factors and social customs. Appetite can be triggered simply by seeing a tempting dessert or smelling popcorn popping at the movie theater.
- Fulfilling either or both drives by eating sufficient food normally brings a state of satiety, a feeling of satisfaction that temporarily halts our desire to continue eating.
18
Q
When food is abundant, ______—not ______—most likely triggers eating
A
appetite—not hunger—most likely triggers eating
19
Q
What is nutrition?
A
The science that links foods to health and disease. It includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances
20
Q
What is the difference between food and nutrients?
A
Food provides the energy (in the form of calories) as well as the materials needed to build and maintain all body cells. Nutrients are the substances obtained from food that are vital for growth and maintenance of a healthy body throughout life.
21
Q
For a substance to be considered an essential nutrient, three characteristics are needed:
A
1) First, at least one specific biological function of the nutrient must be identified in the body.
2) Second, omission of the nutrient from the diet must lead to a decline in certain biological functions, such as production of blood cells.
3) Third, replacing the omitted nutrient in the diet before permanent damage occurs will restore those normal biological functions.
22
Q
Nutrition is a lifestyle factor that is a key to developing and maintaining an optimal state of health for you. A poor diet and a sedentary lifestyle are known to be risk factors for?
A
Life-threatening chronic diseases such as cardiovascular (heart) disease, hypertension, diabetes, and some forms of cancer. Together, these and related disorders account for two-thirds of all deaths in North America
23
Q
Cholesterol is?
A
A waxy lipid found in all body cells; it has a structure containing multiple chemical rings. Cholesterol is found only in foods of animal origin.
24
Q
Long-standing, developing over time. When referring to disease, this term indicates that the disease process, once developed, is slow and lasting. A good example is cardiovascular disease.
A
Chronic
25
What is diabetes?
A group of diseases characterized by high blood glucose. Type 1 diabetes involves insufficient or no release of the hormone insulin by the pancreas and therefore requires daily insulin therapy. Type 2 diabetes results from either insufficient release of insulin or general inability of insulin to act on certain body cells, such as muscle cells. Persons with type 2 diabetes may or may not require insulin therapy.
26
What is hypertension?
A condition in which blood pressure remains persistently elevated. Obesity, inactivity, alcohol intake, excess salt intake, and genetics may each contribute to the problem.
27
What is a kilocalorie?
Unit that describes the energy content of food. Specifically, a kilocalorie (kcal) is the heat energy needed to raise the temperature of 1000 grams (1 liter) of water 1° Celsius. Although kcal refers to a 1000 calorie unit of measurement, it is commonly referred to as calories. Calories is a familiar term for the energy content of a food
28
What is Osteoporosis?
Decreased bone mass related to the effects of aging (including estrogen loss during menopause in women), genetic background, and poor diet.
29
A healthy diet was defined as one with a?
high proportion of vegetables, fruits, nuts, omega-3 fats, and fish
30
What are the three leading causes of death in which diet plays a part?
Heart disease, cancer, and stroke
31
What are the six classes of nutrients?
carbohydrates, lipids (fats and oils), proteins, vitamins, and minerals. These nutrients, plus water
32
Nutrients can be assigned to three functional categories
1) those that primarily provide us with calories to meet energy needs (expressed in kilocalories [kcal])
2) those important for growth, development, and maintenance; and
3) those that act to keep body functions running smoothly.
33
The energy-yielding nutrients (carbohydrates, lipids, and protein) along with water are needed in ?
relatively large amounts, so they are called macronutrients which are a nutrient needed in gram quantities in a diet
34
Vitamins and minerals are needed in?
such small amounts in the diet that they are called micronutrients which are a nutrient needed in a milligram or microgram quantities in a diet
35
Nutrient classes that provide energy
Most carbohydrates, proteins, most lipids
36
Nutrient Classes That Promote Growth, Development, and Maintenance
Proteins, lipids, some vitamins, some minerals, and water
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Nutrient Classes That Regulate Body Processes
Proteins, some lipids, some vitamins, some minerals, and water
38
carbohydrates can exist in foods as?
simple sugars and complex carbohydrates
39
What are simple sugars?
referred to as sugars, are relatively small molecules. These sugars are found naturally in fruits, vegetables, and dairy products. Table sugar, known as sucrose, is an example of a simple sugar that is added to many foods we eat. Glucose, also known as blood sugar or dextrose, is an example of a simple sugar in your blood.
40
Complex carbohydrates are?
formed when many simple sugars are joined together. For example, plants store carbohydrates in the form of starch, a complex carbohydrate made up of hundreds of glucose units. Breads, cereals, grains, and starchy vegetables are the main sources of complex carbohydrates.
41
What is starch?
A carbohydrate made of multiple units of glucose attached together in a form the body can digest; also known as complex carbohydrate
42
Carbohydrate composed of many monosaccharide molecules. Examples include glycogen, starch, and fiber.
Complex carbohydrate
43
We receive energy in the form of _______ contained in foods we eat
Calories
44
Chemical substances found in foods are called?
Nutrients
45
During digestion, complex carbohydrates are broken down into?
single sugar molecules (such as glucose) and absorbed via cells lining the small intestine into the bloodstream
46
The bonds between the sugar molecules in certain complex carbohydrates, called fiber, cannot be broken down by human digestive processes. What does fiber do?
Fiber passes through the small intestine undigested to provide bulk for the stool (feces) formed in the large intestine (colon).
47
We need sugars and other carbohydrates in our diets primarily to help satisfy the calorie needs of our body cells. Carbohydrates provide a major source of calories for the body, on average 4 kcal per gram. Glucose, a simple sugar that the body can derive from most carbohydrates, is a major source of calories for most cells. When not enough carbohydrate is consumed to supply sufficient glucose, the body is forced to?
Make glucose from proteins—not a healthy change
48
What are lipids?
Lipids (mostly fats and oils) in the foods we eat provide energy. Yield more calories per gram than do carbohydrates—on the average, 9 kcal per gram—because of differences in their chemical composition. They are also the main form for energy storage in the body. Compound containing much carbon and hydrogen, little oxygen and sometimes other atoms. Do not dissolve in water and include fats oils and cholesterol
49
Lipids dissolve in certain chemical solvents (e.g., ether and benzene) but not in?
Water
50
We obtain fats and oils from?
animal and plant sources
51
Animal fats, such as butter or lard, are? Plant oils, such as corn or olive oil, tend to be?
Animal fats, such as butter or lard, are solid at room temperature. Plant oils, such as corn or olive oil, tend to be liquid at room temperature.
52
High blood cholesterol leads to?
clogged arteries and can eventually lead to cardiovascular disease
53
Solid fat should be limited in our diet because?
It can raise blood cholesterol
54
Certain fats are essential nutrients that must come from our diet. These key fats that the body cannot produce, called essential fatty acids, perform several important functions in the body
1) They help regulate blood pressure and play a role in the synthesis and repair of vital cell parts. However, we need only about 4 tablespoons of a common plant oil (such as canola or soybean oil) each day to supply these essential fatty acids.
2) A serving of fatty fish, such as salmon or tuna, at least twice a week is another healthy source of essential fatty acids. The unique fatty acids in these fish complement the healthy aspects of common vegetable oils.
55
Proteins are the main structural material in the body. For example, proteins constitute a major part of?
Bone and muscle; they are also important components in blood, body cells, enzymes, and immune factors. Proteins can also provide calories for the body—on average, 4 kcal per gram.
56
Proteins are formed when?
Amino acids are bonded together. Some of these are essential nutrients.
57
Protein in our diet comes from animal and plant sources.
- The animal products meat, poultry, fish, dairy products, and eggs are significant sources of protein in most diets.
- Beans, grains, and some vegetables are good plant protein sources and are important to include in vegetarian diets.
58
Most North Americans eat up to two times as much protein as the body needs to maintain health. This amount of extra protein in the diet reflects the standard of living and the dietary habits of most North Americans. It is generally not harmful for healthy persons with no evidence of heart or kidney disease, diabetes, or family history of colon cancer or kidney stones. The excess is used for?
Calorie needs and carbohydrate production but ultimately can be converted to and stored as fat.
59
The main function of vitamins is to enable many?
Chemical reactions to occur in the body. Some of these reactions help release the energy trapped in carbohydrates, lipids, and proteins. Remember, however, that vitamins themselves contain no usable calories for the body.
60
The 13 vitamins are divided into two groups
1) four are fat-soluble because they dissolve in fat (vitamins A, D, E, and K)
2) nine are water-soluble because they dissolve in water (the B vitamins and vitamin C).
61
Water-soluble vitamins are?
1) Found mainly in fruits and vegetables
2) Cooking destroys water-soluble vitamins much more readily than it does fat-soluble vitamins
3) Water-soluble vitamins are also excreted from the body much more readily than are fat-soluble vitamins.
62
Fat-soluble vitamins are?
1) Found in dairy products, nuts, seeds, oils, and breakfast cereals are good sources of fat-soluble vitamins
2) The fat-soluble vitamins, especially vitamin A, have the ability to accumulate in excessive amounts in the body, which then can lead to toxicity.
63
What are minerals?
Structurally simple, inorganic substances that do not contain carbon atoms. Element used to promote chemical reactions and to form body structures
64
Minerals such as sodium and potassium typically function?Minerals such as calcium and phosphorus function?
Sodium and potassium typically function independently in the body, whereas minerals such as calcium and phosphorus combine to function in tissue, such as bone mineral.
65
Minerals are critical players in?
Nervous system functioning, water balance, structural (e.g., skeletal) systems, and many other cellular processes but produce no calories as such for the body.
66
The 16 or more essential minerals required in the diet for good health are divided into two groups
1) major minerals, many are found naturally in dairy products and fruits
2) trace minerals, found in meats, poultry, fish, and nuts.
- If daily needs are less than 100 milligrams, the mineral is classified as a trace mineral; otherwise, it is a major mineral.
67
Water makes up the sixth class of nutrients. Although sometimes overlooked as a nutrient, water (chemically, H2O) has numerous vital functions in the body.
It acts as a solvent and lubricant, as a vehicle for transporting nutrients and waste, and as a medium for temperature regulation and chemical processes. For these reasons, and because the human body is approximately 60% water, the average man should consume about 3 liters—equivalent to 3000 grams or about 13 cups—of water and/or other fluids every day. Women need closer to 2200 grams or about 9 cups per day. Fluid needs vary widely, however, based on differences in body mass and environmental conditions.
68
The body even makes some water as a by-product of?
Metabolism
69
Humans obtain the energy we need for involuntary body functions and voluntary physical activity from various calorie sources: carbohydrates ( ____ per gram), fats ( ____ per gram), and proteins ( _____ per gram). Foods generally provide more than one calorie source. Plant oils, such as soybean or canola oil, are one exception; these are 100% fat at 9 kcal per gram
carbohydrates (4 kcal per gram)
fats (9 kcal per gram)
proteins (4 kcal per gram)
70
The body releases the energy from the chemical bonds in carbohydrate, protein, and fat (and alcohol) into other forms of energy in order to?
Build new compounds.
Perform muscular movements.
Promote nerve transmission.
Maintain electrolyte balance within cells.
71
A calorie is?
The amount of heat energy it takes to raise the temperature of 1 gram of water 1 degree Celsius (1°C, centigrade scale)
72
If the “c” in calories is capitalized, this also signifies?
kilocalories
73
The term percent (%) refers to a?
Part of the total when the total represents 100 parts
74
What is 6% of 45?
6% = 0.06, so 0.06 × 45 = 2.7
75
What percent of 99 is 3?
3/99 = 0.03 or 3%(0.03 × 100)
76
Joe ate 15% of the adult Recommended Dietary Allowance for iron (RDA = 8 milligrams) at lunch. How many milligrams did he eat?
0.15 x 8 = 1.2 milligrams
77
The basic units of the metric system are the?
Meter, which indicates length; the gram, which indicates weight; and the liter, which indicates volume
78
A gram (g) is about?
1/30 of an ounce (28 grams to the ounce)
79
5 grams of sugar or salt is about ?
1 teaspoon
80
A pound (lb) weighs ____ grams
454
81
A kilogram (kg) is ____ grams, equivalent to ____ pounds
A kilogram (kg) is 1000 grams, equivalent to 2.2 pounds
82
To convert your weight to kilograms, divide it by?
2.2
83
A 154-pound man weighs how much kilograms?
154/2.2 = 70
84
A gram can be divided into ____ milligrams (mg) or ______ micrograms (mg or mcg)
A gram can be divided into 1000 milligrams (mg) or 1,000,000 micrograms (mg or mcg)
85
10 milligrams of zinc (approximate adult need) would be?
A few grains of zinc
86
Liters are divided into ______ units called?
Liters are divided into 1000 units called milliliters (ml)
87
One teaspoon equals about ________, 1 cup is about? , and 1 quart (______) equals almost ______ ( ______ liter to be exact)
One teaspoon equals about 5 milliliters (ml), 1 cup is about 240 milliliters, and 1 quart (4 cups) equals almost 1 liter (L) (0.946 liter to be exact)
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A centimeter is _____ of a meter. 2.54 centimeters equals?
A centimeter is 1/100 of a meter. 2.54 centimeters equals 1 inch
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a kilogram equals ___ pounds, an ounce weighs ___ grams, 2.54 centimeters equals ___ inch(s), and a liter is almost the same as a ____. The fractions that the following prefixes represent: micro ________, milli ________, centi _____, and kilo ______
```
kilogram equals 2.2 pounds
an ounce weighs 28 grams
2.54 centimeters equals 1 inch
a liter is almost the same as a quart
micro (1/1,000,000)
milli (1/1000)
centi (1/100)
kilo (1000)
```
90
Tentative explanations by a scientist to explain a phenomenon
Hypotheses
91
The study of how disease rates vary among different population groups
Epidmiology
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Proving the role of particular dietary components, however, requires?
controlled experiments
93
It is estimated that more than ___ percent of adults are currently obese
It is estimated that more than 35 percent of adults are currently obese
94
______ of adults and _____ of children are overweight or obese
two-thirds of adults and one-third of children are overweight or obese
95
According to the Centers for Disease Control (CDC), the average American adult male weighs _____ pounds, and the average American adult woman weighs ______ pounds
American adult male weighs 194.7 pounds, and the average American adult woman weighs 164.7 pounds
96
obesity plays a role in?
Chronic illness, including heart disease, stroke, high blood pressure, high cholesterol, diabetes, arthritis, and certain cancers
97
It is estimated that obesity kills more than _______ Americans a year
200,000
98
Survey data from 2009–2010 indicate that North American adults consume about ____ of their calorie intake as proteins, ___ as carbohydrates, and ____ as fats
North American adults consume about 15% of their calorie intake as proteins, 52% as carbohydrates, and 33% as fats
99
Food-consumption data also indicate that animal sources supply about ______ of protein intake for most North Americans, whereas plant sources supply only about ________
animal sources supply about two-thirds of protein intake, whereas plant sources supply only about one-third
100
African-Americans and Hispanics have a greater chance of developing?
Hypertension than do other ethnic groups and therefore should replace salty snack foods with healthier low-sodium options.
101
Nutrient supplements should be discussed with?
Your health professional to avoid potentially harmful side effects
102
An excess intake of calories is usually tied to?
Overindulgence in sugar, fat, and alcoholic beverages
103
Moderation of salt and alcohol intake—along with certain fats, cholesterol, and total calorie intake—is a recommended practice for?
All adults
104
Few adults currently meet the new recommendation promoted in the U.S. Department of Agriculture (USDA) Which is?
MyPlate guidelines for total servings of vegetables and fruits
“fill half your plate with fruits and vegetables”
105
The overarching goals of Healthy People 2020 are to:
- Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death.
- Achieve health equity, eliminate disparities, and improve health of all groups.
- Create social and physical environments that promote good health for all.
- Promote quality of life, healthy development, and healthy behaviors across all life stages.
106
A healthful diet is described as one that includes:
- Consuming a variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein sources.
- Limiting intake of solid fats, cholesterol, added sugars, sodium (salt), and alcohol.
- Limiting intake of calories to meet needs for calories.
107
Nine of the 10 leading causes of death have a strong?
Genetic component. Genetic testing is becoming a valuable tool for improving diagnosis and treatment of chronic diseases, especially for cancers of the breast and colon. In combination with family history, genetic testing can help health care professionals guide patients in treatment options, including lifestyle changes
108
the position of the Academy of Nutrition and Dietetics
“the total diet or overall pattern of food eaten is the most important focus of healthy eating”
109
body weight is a balancing act between?
calories in and calories burned.
110
A healthy rate of weight loss is?
1 to 2 pounds per week. Greater rates of weight loss will not likely be sustained over time
111
to lose 1 pound per week, you will need to cut back on food intake and/or increase your exercise routine to shift the energy balance equation by an average of?ries per day
500 kilocalories per day
112
Eat a balanced meal or snack every?
3 to 4 hours
113
The warning signs and symptoms of alcohol poisoning
- Semiconsciousness or unconsciousness
- Slow respiration of eight or fewer breaths per minute or lapses between breaths of more than 8 seconds
- Cold, clammy, pale, or bluish skin
- Strong odor of alcohol, which usually accompanies these symptoms
114
As many as ___ of college students are at risk of developing an eating disorder
30%
115
Phytochemicals are?
Plant chemicals that may contribute to a reduced risk of disease in people who consume them
116
Our primary psychological drive to eat that is affected by many external food-choice mechanisms is called
Appetite
117
The essential nutrients
cannot be made by the body and therefore must be consumed to maintain health
118
Which nutrient classes are most important in the regulation of body processes?
Vitamins and minerals
119
A kcal is a?
measure of heat energy
120
A food that contains 10 grams of fat would yield _____ kcal
90 (10 x 9)
121
If you consume 300 grams of carbohydrate in a day that you consume 2400 kcal, the carbohydrates will provide _____% of your total energy intake
50% (300 x 4 = 1200; 1200/2400 = 0.5 so 50%)
122
Which of the following is true about the North American diet?
About half of the carbohydrates come from simple sugars
123
Compound needed in very small amounts in the diet to help regulate and support chemical reactions in the body
Vitamins
124
A decrease or loss of 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. Also called a cerebrovascular accident
Stroke
125
A liquid substance in which other substances dissolve
Solvent
126
Simple sugar
Monosaccharide or disaccharide in the diet
127
State in which there is no longer a desire to eat; a feeling of satisfaction
Satiety
128
Compound of sodium in chloride in a 40:60 ratio
Salt
129
Protein
Food and body compounds made of amino acids; proteins contain carbon, hydrogen, oxygen, nitrogen, and sometimes other atoms, in a specific configuration. Proteins contain the form of nitrogen most easily used by the human body
130
Metabolism
Chemical processes in the body by which energy is provided in useful forms and vital activities are sustained
131
Inorganic
Any substance lacking carbon atoms bonded to hydrogen atoms in the chemical structure
132
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
133
Genes
A specific segment on a chromosome. Provide blueprints for production of all body proteins
134
Fiber
Substances in plant foods not digested by the processes that take place in the human stomach or small intestine. These add bulk to feces. Naturally found in foods also called dietary fiber
135
Enzyme
A compound that speeds the rate of a chemical reaction but is not altered by the reaction
136
Electrolytes
Substances that separate into ions in water and, in turn, are able to conduct an electrical current. These include sodium, chloride, and potassium
137
Compound
A group of different types of atoms bonded together in definite proportion
138
Chemical reaction
An interaction between two chemicals that changes both chemicals
139
Carbohydrate
Compound containing carbon, hydrogen, and oxygen atoms. Most are known as sugars, starches, and fibers
140
Amino acid
Building blocks for proteins containing a central carbon atom with nitrogen and other atoms attached
141
Alcohol
Ethyl alcohol or ethanol. Compound in alcoholic beverages
