Exam III Review Flashcards
(57 cards)
what are the basic tenants of good nutrition?
- variety of foods
- balanced acroos food groups and macronutrients
- adequate amounts to promote health
- moderation and not overindulging
what is the difference between energy-dense and nutrient-dense foods (and examples)?
energy-dense: the amount of energy or calories in a certain amount (weight) of food. examples: processed foods (candy, chips, oils, cheeses, etc.)
nutrient-dense: the amount of nutrients in a certain amount (weight) of food. examples: fruits, vegetables, whole grains, nuts/seeds, etc.
what are the dietary guidelines and what are they used for?
dietary guidelines of america (DGA) is a system created by the USDA and HHS to create a standard for the amount of food and calories the average american should be taking in daily. it is based on the latest science-based information about nutrition, health, and levels of chronic disease.
what is myPlate?
myPlate is another dietary guideline system implemented by the USDA. it divides your daily food intake into fruits, vegetables, protein, grains, and dairy. they recommend to fill half your plate at during meals with fruits and vegetables.
what is food desert, and why are they a problem?
a food desert is any place that does not have an easily accesible grocery store for its citizens to use. in an urban food desert, people are not living within a mile of a grocery store. in a rural food desert, people are not living within 10 miles of a grocery store. food deserts cuase harm to people’s health because the people who live within them are more likely to be obese or die prematurely from diabetes.
what is a mediterranian diet and what are its benefits?
a mediterranian diet consists of high quantities of fruits, nuts, veggies, olive oil, and whole grains. it is very low in processed foods. mediterranian diets have been known to prevent heart problems very effectively.
what is an organic food, and what are its benefits and limitations?
organic foods refer to the ways farmers grow and process agricultural products. organic farming practices encourage soil and water conservation and do not use conventional methods to fertilize or handle weeds.
benefits: positive environmental impact, exposes people to less antibiotic resistant bacteria and fewer herbicides and pesticides
limitations: current evidence has shown no nutrient advantage, and no human studies currently exist that demonstrate meaningful nutrition/health benefits and disease prevention
yes,what is the FDA’s role in labeling of food, dietary supplements, and drugs? what are the requirements on a nutrition label?
the FDA must regulate what is going into food. the nutrition labeling and education act of 1990 made labeling of products standardized. under it, the requirements were:
- statement of identity
- net content of package (metric and standard units)
- ingredients list (in descending order)
- information of the food manufacturer, packer, or distributer
- nutrition information (“nutrition facts”)
- food allergens
are dietary supplements regulated?
yes, dietary ingredients have to be federally regulated and generally recognized as safe (GRAS). however, the FDA does not monitor quality, potency, or efficacy of dietary supplements. the manufacturer is required to report harmful effects of their products to the FDA, but it does not regulate the terms “pure”, “natural”, and “quality assured”
what can you use to identify the quality of a dietary supplement?
- look for the expiry date
- consider the formulas for men, women, and age
- read the label carefully (read the USP label)
are drugs labeled in accordance to the FDA’s rules?
yes, a drug is a product that cures, treates, or mitigates an illness. food and drugs can be exactly the same, only separated by their claims.
what are the basics of a dietary supplement label?
there are three types of claims stated on a supplement label:
structure and function claims:
- needs mandatory disclaimer
- to distinguish from FDA allowed “health claims” and drug claims (which DO treat diseases/symptoms)
health claims
- must be FDA approved based on Significant Scientific Agreement (SSA)
- made allowed by the NLEA of 1990
qualified health claims
- FDA approved
- emerging, but limited, evidence
what is the 5-20 rule?
if a food has <5% of a nutrient, it is a BAD source of a nutrient
if a food has >20% of a nutrient, it is a GOOD source of a nutrient
what was the NLEA of 1990?
the nutrition and labeling act of 1990. it required labeling of food to be standardized
what was the DSHEA of 1994?
the dietary supplement health and education act of 1994. it made the manufacturer responsible for ensuring that a product is safe, unadultered, produced with good manufacturing practices, and properly and truthfully labelled. it also ensured that dietary ingredients were federally regulated and generally recognized as safe “GRAS”
can you used supplements to substitute a healthy diet?
no, supplements lack needed fiber, phytochemicals, nutrients, and have a potential for toxicity
what are phytochemicals and zoochemicals, and where do they come from?
these are physiologically active compounds in foods, that provide benefits but are not essential nutrients. phytochemicals come from plant foods (such as fruits, veggies, and whole grains), while zoochemicals come from animals
what are functional foods?
functional foods are food constituents that may enhance health and prevent disease. they have no legal definition (except in japan), and are also known as nutraceuticals
what is a pre/probiotic, and where do each come from?
these are nondigestable food ingredients that promote the growth of beneficial microorganisms in the gut. a prebiotic usually comes from non-fermented foods, and a probiotic comes from fermented foods
how is food energy measured? what unit is it in?
food energy is measured by its yielding nutrients (CHO, fats, proteins). it is measured in kcal, which is the amount of energy needed to raise the temperature of 1 g of water by 1 degree C. you can also find the energy a food has by putting it into a bomb calorimeter and measuring the energy it releases.
describe energy balance
energy is the capacity to do work. there are three aspects of energy balance: energy in, energy out, and equilibrium. energy in is the energy we consume, such as carbs, fats, and proteins. energy out is the energy we burn. in equilibrium, energy in and energy out are in balance.
what are the two drives of food intake?
hunger: the physiological (internal) drive to find and eat food, mostly due to innate cues to eat.
appetite: the psychological (external) drive to find and eat food, often in the absence of obvious hunger
define obesity and it’s BMI cutoff
obesity is when a person has too much excess body fat. its BMI cutoff is 30, so anything over 30 is considered “obese”
define overweight and it’s BMI cutoff
overweight is having a weight that is higher than what is considered normal. its BMI cutoff is 25, so anything over 25 is considered “overweight”
