Module 1 - Healthy Diet Flashcards Preview

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Flashcards in Module 1 - Healthy Diet Deck (51):
1

Explain the example of Coffee and the conflicting nutrition information.

Study 1: 4 cups of coffee/day increases risk of hip fracture
Study 2: 3-4 cups of coffee/day improves health

2

Maslow's Hierarchy of Needs

Food Environment, Consumption Monitoring, Consumption Norms, Eating Environment

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Food Environment

presentation of food (plate size, dish type, etc.)

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Consumption Monitoring

how consumption is affected when someone pays attention to how much they are eating. Satiety cues such as an empty plate

5

Consumption Norms

what a person perceives as a normal serving (influenced by package size, how much people around you are eating etc.)

6

Eating Environment

environmental factors (home vs restaurant vs friends house) (while watching TV vs at the table)

7

Define Satiety:

feeling of fullness

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Satiety Cue

cue to stop eating such as an empty plate or an empty serving dish

9

If you snack on a bag of chips while working at your computer, and you realize that you have consumed the entire bag of chips, what played a role in over-consumption?

Eating Environment

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Factors that influence food consumption and choices:

Food Environment, Eating Environment, Consumption Norms, Consumption Monitoring

11

Define Nutrients:

something needed to nourish our body so it can function optimally

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Macronutrients:

carbohydrates, proteins, fat,

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micronutrients:

vitamins and minerals

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define centenarians:

people who have lived over 100 years

15

Blue Zones:

Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, Calif.; and Nicoya Peninsula, Costa Rica.

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Greece primary food:

potatoes

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Japan primary food:

bitter melon

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Italy primary food:

sheep's cheese

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California primary food:

avocados

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Costarica primary food:

eggs

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Mediterranean diet:

most well studied diet pattern; includes: non refined cereal, dairy, fish, poultry, olives, nuts, legumes, potatoes, eggs; 25% reduced risk of death from any cause

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DRI

dietary reference intake; how much of each macronutrient should be consumed; published from reports between 1997 and 2010

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AMDR

acceptable macronutrient distribution range; breakdown of energy that should come from fat, protein, and carbs.

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EAR

estimated average requirement; Recommended nutrient intake that would meet requirements for 50% of a healthy population

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RDA

recommended dietary allowance; Recommended nutrient intake that would meet requirements for health for 97-98% of a healthy population

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AI

adequate intake; Recommended nutrient intake based on observed or experimentally determined estimations for healthy people. Use when the RDA is not available.

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UL

tolerable upper intake level; Highest daily nutrient intake level that is likely to pose no risk to health to almost all healthy people in a population

28

Which term is used to describe a dietary recommendation that would satisfy nutrition needs for 50% of the population?

EAR

29

RDA

The RDA is an estimate of the average daily intake that would meet the nutrient needs of most (97-98%) of the population. The RDA is developed from the EAR

30

RDA formula

RDA = EAR + 2 standard deviation; therefore if there is no EAR for a nutrient there will not be a RDA either

31

% chance of deficiency in RDA compared to EAR

RDA= 2-3% EAR=50%

32

if someone consumes above the UL:

chance of deficiency is very low but their chance of other negative effects increases due to the risk associated with consuming too much of a nutrient

33

what if there is not enough scientific info to develop an EAR or RDA?

then an AI is used.

34

Which nutrition recommendation is needed in order to calculate RDA?

EAR

35

Purpose of AMDR:

The AMDRs represent a range of macronutrient intakes that are associated with a reduced risk of developing chronic diseases (for example, coronary heart disease and obesity) while providing essential nutrients

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carb AMDR:

45-65% of kcal/day

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protein AMDR:

10-35% of kcal/day

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fat AMDR:

20-35% of kcal/day

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amount of energy in 1 gram of carb

4kcal

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amount of energy in 1 gram of protein

4kcal

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amount of energy in 1 gram of fat

9kcal

42

if consuming 2500kcal/day how many should be from each macronutrient? carb/protein/fat How many grams of each should be consumed? (using upper % of ADMR)

carb: 1625kcal; 406g
protein: 875kcal; 219g
fat: 875kcal; 97g

43

If Kerry consumes 1800 kcal per day, how much of this energy should come from carbohydrates?

900kcal

44

What % of consumers use nutrition fact tables to decide what to eat?

58%

45

what does the NFT provide?

serving size, calories, % daily value (DV), absolute amount of 13 nutrients

46

the absolute amount is required of what 13 nutrients on a NFT?

total fat, saturated fat, trans fat, cholesterol, sodium, carbs, fibre, sugar, protein, vitamin a, vitamin c, calcium, iron, all others are optional

47

how to read %DV

5%≥ a little
15%≤ a lot

48

when is %DV not helpful?

when a person has a unique situation including disease, illness or injury

49

For the Healthy Request soup, there may be a problem with the nutrition label because...

the serving size on the nutrition label doesn't reflect the actual serving size that someone would consume

50

In the video clip, we learned that 1 tbsp of Nutella has ___ grams of sugar!

11

51

A nutrition facts table contains nutrient information for at least nutrients.

13