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Human Nutrition II > Food Source and Quality > Flashcards

Food Source and Quality Flashcards

1
Q

What is nutrient density?

A

Amount of nutrients in a food compared to the amount of calories

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2
Q

Nutrient dense foods will usually have high amounts of ___.

A

proteins, minerals, and vitamins

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3
Q

When a person over consumes on calories, the excess is stored as ___.

A

fat

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4
Q

Increased fat puts an individual at higher risk for chronic diseases.
What are some examples of these chronic diseases?

A
  • Cancer
  • Heart disease
  • Diabetes
  • Arthritis
  • Obesity
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5
Q

Are the following grains more or less nutrient dense choices?

  • Brown rice
  • Oatmeal
  • Whole-wheat or whole grain bread
A

More nutrient dense

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6
Q

Are the following grains more or less nutrient dense choices?

  • Whole-wheat tortillas
  • Air-popped popcorn
  • Whole-grain ready-to-eat cereals
A

More nutrient dense

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7
Q

Are the following grains more or less nutrient dense choices?

  • White rice
  • White bread
  • Flour tortillas
  • Noodles
A

Less nutrient dense

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8
Q

Are the following fruits more or less nutrient dense choices?

  • Apples
  • Bananas
  • Berries and cherries
A

More nutrient dense

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9
Q

Are the following fruits more or less nutrient dense choices?

  • Melons
  • Kiwi
  • Oranges
A

More nutrient dense

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10
Q

Are the following fruits more or less nutrient dense choices?

  • Peaches
  • Pears
  • Pineapple
A

More nutrient dense

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11
Q

Which fruits are less nutrient dense choices?

A

Fruits and fruit juices with added sugar

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12
Q

Are the following vegetables more or less nutrient dense choices?

  • Broccoli
  • Cauliflower
  • Carrots
  • Leaf lettuce
A

More nutrient dense

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13
Q

Are the following vegetables more or less nutrient dense choices?

  • Dark greens
  • Asparagus
  • Tomatoes
  • Onions and Garlic
  • Peppers and squash
A

More nutrient dense

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14
Q

Are the following vegetables more or less nutrient dense choices?

  • Potato
  • Corn
  • Parsnips
  • Beets
A

Less nutrient dense

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15
Q

Are the following meats more or less nutrient dense choices?

  • Lean beef or lamb
  • Fish
  • Poultry
  • Eggs
  • Shellfish
A

More nutrient dense

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16
Q

Are the following meats more or less nutrient dense choices?

  • Pork
  • Beef
  • Lamb
  • Processed meats
  • Meat and poultry skin
A

Less nutrient dense

17
Q

Are the following dairy products more or less nutrient dense choices?

  • Fat-free or low-fat milk
  • Cheese
  • Yogurt
  • Calcium-fortified soy beverages
A

More nutrient dense

18
Q

Are the following dairy products more or less nutrient dense choices?

  • Whole milk
  • Sweetened yogurts
A

Less nutrient dense

19
Q

Low energy (calorie) foods with a high density have been shown to decrease markers associated with ___ in the body.

A

inflammation

20
Q

According to the NIH, about ___% of the world’s population will die from a disease related to chronic inflammation.

21
Q

According to the NIH, about 67% of the world’s population will die from a disease related to ___.

A

chronic inflammation

22
Q

What is the gold standard for eggs?
Why?

A

Pasture raised eggs
Higher in vitamins E and A, as well as omega-3 fatty acids

23
Q

What are six qualities to look for in well-sourced meat?

A
  • Grass-fed (grass finished)
  • No steroids
  • No antibiotics
  • Non-GMO feed
  • Local
  • Organic
24
Q

What are some qualities to look for in well-sourced dairy?

A
  • Local
  • Grass-fed
  • Organic
25
Fish/seafood is known to be a good source of ___ fatty acids.
omega 3
26
Fish/seafood is a good source of omega 3 fatty acids. How many servings of fish/seafood per week is recommended?
1-2 servings
27
What are six qualities to look for in well-sourced vegetables and fruits?
* Organic * Non-GMO * Locally grown * In season * Fresh > frozen > canned * EWG Clean 15 and Dirty Dozen
28
What is meant by "Dirty Dozen"?
12 produce items with the highest levels of pesticide residuals
29
What is meant by "Clean Fifteen"?
15 produce items with the lowest amount of residual pesticides
30
What are four possible benefits of sourdough bread?
* Easier to digest * May benefit the gut microbiome * More bioavailable nutrients * Balance blood sugar levels
31
What is the term for a household-level economic and social condition of limited or uncertain access to adequate food?
Food insecurity
32
What are some consequences of food insecurity affecting children?
* Diminished physical and mental health * Longer recoveries * Higher hospitalization rates * Greater incidence of developmental and educational delays
33
The Mediterranean diet is most similar to a ___ diet.
anti-inflammatory
34
Cardiometabolic meal plan focuses on using ___.
base metabolic rate
35
Which patients may benefit from a cardiometabolic meal plan?
* Patients with chronic disease * Those needing weight management * Those with heart pathologies
36
BMR decreasing by ___ calories per day, or ___ lbs of weight loss per week is considered healthy weight loss.
BMR decreasing by **300-500 calories** per day **1-2 lbs** of weight loss per week
37
Short-chain carbohydrates can induce abdominal symptoms that are similar to those in patients with ___.
irritable bowel syndrome
38
Which patients might benefit from a low FODMAP diet?
Those with abdominal symptoms Hypothesized that those with IBS may be alleviated
39
What does a low FODMAP diet entail?
Reducing dietary intake of certain carbohydrates: * Fermentable * Oligosaccharides * Disaccharides * Monosaccharides * Polyols

Human Nutrition II (5 decks)

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