Midterm 1 - Lecture 1 Flashcards Preview

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Flashcards in Midterm 1 - Lecture 1 Deck (18):
1

The 2 most important dietary risks in the United States are:

1. diets low in fruits, vegetables, nuts and seeds
2. diets high in sodium, processed meats, and trans fats.

2

Effect of Tree nut consumption (~1 serving/d versus 0
serving/week) on CHD

Lowers risk of CHD by ~40-60%

3

Define Nutrition

The science of food, diet and
digestion.

4

What are the 2 main focuses of Nutrition?

1. nutrients (their
function, interaction and balance in
relation to health and disease)

2. the processes by which food and
nutrients are ingested, absorbed,
transported, utilized and excreted.

5

DRIs

Dietary Reference Intakes;
Includes RDAs, AI, ULs, and EARs

6

RDAs

Recommended Dietary Allowances;
daily amount that is adequate to meet needs of 97-98% of healthy population

7

AI

Adequate Intake;
estimate made when RDA cannot be determined (no EAR or functional marker)

8

ULs

Tolerable Upper Intake Levels;
highest level that is safe (less than 2-3% of people show adverse effects)

9

EARs

Estimated Average Requirements;
Must have a measurable biochemical/physiological marker as agreed upon by the Food and Nutrition Board;
comprehensive criteria and averaged over several days

10

What is a calorie? (Not Calorie)

A measurement of energy;
“the amount of energy needed to raise the
temperature of 1 gram of water by 1 degree
Celsius”

11

What is a Calorie?

"the amount of energy needed to raise 1L of water
1 degree Celsius"

12

The standard American diet is heavy in:

animal fat and sugar

13

Effect of 5 servings/d of fruits & veggies on all-cause mortality:

decrease all-cause mortality by 1/3 and increased life span 3yr on average

14

Benefits of Fruits & Vegetables

Fiber, vitamins & minerals, Phytonutrients

15

Name 3 phytonutrients

1. Carotenoids
2. Flavonoids
3. Anthocyanins

16

How does consumption of phytonutrients affect risk of disease?

Anti-inflammatory and anti-oxidant properties help to lower risk of disease

17

Name the 4 components of a Healthy Lifestyle and what percentage of people do all 4? (Golden Nugget)

1. eat healthy diet (>5 fruits & veggies /day)
2. exercise >30 min/day
3. maintain a healthy weight (

18

How does pursuing all of the 4 healthy activities affect risk of diabetes, heart attack and stroke?

Decreases risk of Diabetes, Heart attack, Stroke