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Unit 1.1 Flashcards

1
Q

What is a nutritious diet?

A

A diet rich in fruits, veggies and whole grains, coupled with regular exercise that can enhance our quality of life in the short term and keep us healthy for many years to come

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2
Q

Factors affecting food choices:

A

Flavor, texture and appearance (most important)

Food customs and culture

Socioeconomic status

Food habits, availability and convenience

Food marketing

Psychological needs

Health and wellness literacy

Lifestyle

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3
Q

What are the most commonly purchased foods per capita?

A

Milk (about 30 gallons)

Ready to eat cereal

Bottled water (about 25 gallons)

Soft drinks (50 gallons)

Bread

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4
Q

What is a strong factor in childhood obesity?

A

Soft drinks

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5
Q

What is hunger?

How is it regulated?

A

The biological drive to find and eat food

Regulated by internal mechanisms underlying metabolism

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6
Q

What is appetite?

What is it influenced by?

A

The Psychological drive to eat

Influenced by external factors such as environment, social customs, etc

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7
Q

What is satiety?

A

A state in which there is a temporary feeling of satisfaction with no desire to eat

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8
Q

What maintains nutrient availability in our body?

A

Feeding and satiety centers of the brain

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9
Q

What is nutrition?

A

The science that links food to health and disease

It includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances

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10
Q

Foods provide ____ and _____

A

Energy and nutrients

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11
Q

Some nutrients in in foods provide:

A

Building blocks

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12
Q

Some nutrients are vital for ____ and _____

A

Growth and maintenance

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13
Q

Some nutrients are _____

A

Essential

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14
Q

What is an essential nutrient?

A

A nutrient that the body can’t make at all or can’t make enough

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15
Q

What 3 characteristics must a nutrient meet in order to be “essential”?

A

It has a specific biological function

Removing it from the diet leads to a decline in human biological function, such as the normal functions of blood cells or nervous system

Adding the middling nutrient back to the diet before permanent damage occurs restores those biological functions impaired by its absence

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16
Q

____ ___ and ____ ____ are risk factors for chronic diseases, accounting for approx. ______ of all deaths.

A

Poor diet

Sedentary lifestyle

2/3

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17
Q

What should we focus on in our diet?

A

Variety, nutrient density, and amount

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18
Q

To meet nutrient needs within calorie limits, we need to choose:

A

A variety of nutrient-dense foods across and within all food groups in recommended amounts

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19
Q

Healthy eating plan must focus on adequate ______ and ______ to help:

A

Calories

Nutrients

Achieve and maintain a healthy body weight and reduce the risk of chronic disease

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20
Q

What are the key recommendations of a meal?

A

Variety of vegetables from all subgroups

Fruits, especially whole fruits

Grains, at least half of which are whole grains

Fat-free or low-fat dairy

Variety of protein foods (seafood, lean meats and poultry, eggs, legumes, etc)

Oils

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21
Q

Our diets should have limited:

A

Saturated and trans fats, added sugars, and sodium

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22
Q

We should consume less than 10% of calories per day from:

A

Added sugars and saturated fats

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23
Q

How much sodium should be consumes per day?

A

Less than 2,300 mg

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24
Q

Alcohol should be consumes:

A

Up to one drink per day for women

2 drinks per day for men

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25
Composition Forms Sources Of carbohydrates
Comp: Carbon, Hydrogen and Oxygen Forms: Sugars, starches and fibers Sources: Glucose (dextrose), Sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar)
26
Composition, forms and sources of lipids
Composition: Mostly carbon, hydrogen, sometimes O2 and other atoms Forms: fats, oils and cholesterol Courses: animal (lard or butter) or plant animals
27
Composition, forms and sources of proteins
Composition: Carbon, Hydrogen, O2 and nitrogen Forms: amino acids Sources: plants (legumes, nuts or seeds) or animals (eggs, meat, poultry, fish and dairy)
28
Composition, forms, and sources of vitamins:
Composition: carbon, hydrogen, oxygen and nitrogen Forms: Water soluble and fat soluble Sources: plants (fruits and veggies, nuts, seeds and cereals) or animals (eggs, meat, fish and dairy)
29
Composition, forms and sources of minerals
Composition: inorganic elements Forms: major or trace minerals Sources: plants (fruits and veggies, legumes, nuts or seeds) or animals (eggs, meat, poultry, fish and dairy)
30
Composition , forms and sources of water
Composition: hydrogen and oxygen Forms: liquid water or ice Sources: water, fruits and vegetables
31
Nutrients that provide energy:
Lipids and carbohydrates Proteins
32
Nutrients that promote growth, development and maintenance
Proteins and lipids Water Some vitamins and minerals
33
Nutrients that regulate biochemical processes
Proteins Water Some lipids, vitamins and minerals
34
Nutrients needed in gram (g) quantities in the diet: What are they?
Macronutrients Water, carbohydrates, lipids, protein and fiber
35
Nutrients needed in milligram (mg) or microgram quantities in the diet: What are they?
Micronutrients Vitamins and minerals
36
6 families of the essential nutrients
Carbohydrates Lipids Protein Water Vitamins Minerals
37
Essential nutrients in carbohydrates
1; glucose
38
Essential nutrients in lipids
2; Linoleic acid Alpha-linolenic acid
39
Essential nutrients in proteins
Amino acids: Histidine Leucine Isoleucine Lysine Methionine Phenylalanine Threonine Tryptophan
40
Water soluble essential nutrients in vitamins
Thiamine (B1) Riboflavin (B2) Niacin (B3) Panthothenic acid (B5) Pyridoxine (B6) Biotin (B7) Folate and ascorbic acid (C)
41
Lipid soluble essential nutrients in vitamins
Retinoids-retinal, retinol or retinoic acid (A) Calcitriol or calciferol (D) Tocopherols (E) Quinone (K)
42
Major essential nutrients found in minerals (>100mg/day)
Calcium, phosphorous, magnesium, sulfur, sodium, potassium and chloride
43
Trace (<100mg/day) essential nutrients found in minerals:
Iron Zinc Manganese Molybdenum copper Selenium Iodide Chromium fluoride
44
What are chemicals made by and found in plants?
Phytochemicals
45
Chemicals that may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly
Phytochemicals
46
What are chemicals made by and found in animals?
Zoochemicals
47
Sources of Alicia and allyl sulfide
Garlic, onions, leeks
48
Sources of anthocyanins
Blueberries Eggplant Plums Beets
49
Sources of capsaicin
Chili pepper
50
Sources of carotenoids
Orange, red and yellow vegetables and fruits (papaya, carrots, zucchini, berries)
51
Sources of catechins
Tea
52
Sources of flavonoids
Citrus fruits, onions, apples, grapes, red wine, tea, chocolate
53
Sources of indoles
Cruciferous veggies
54
Sources of isoflavones
Soybeans and legumes
54
Sources of isothiocyanates
Cruciferous vegetables
55
Sources of lignans
Flaxseeds, whole grains
56
Sources of lycopene
Tomato
57
Sources of polyphenols
Apples Berries Grapes Pears Melon Nuts
58
Sources of resveratrol
Grapes Peanuts Red wine
59
Review slide 31
Slide 31
60
Why are tomatoes called functional foods?
The contain several phytochemicals including lycopene
61
Diets rich in lycopene have been linked with a lower risk of:
Prostate and colorectal cancer
62
Energy values of nutrients for Carbohydrate: Fat: Protein:
4 kcal per gram 9 kcal per gram 4 kcal per gram Multiply these by the content (so there are 15 grams of carbs , multiply by 4..) Then add those all up for the total calories
63
What is a kelocalorie?
Calorie used in nutrition values Amount of heat it takes to raise the temp of 1 gram of water by 1 degree Celsius
64
Grams per one ounce
28g
65
Grams per one teaspoon of sugar
Approx 5g
66
Grams per one pound
454g
67
Pounds per kg
2.2lbs
68
Cm per 1 inch
2.54
69
Steps of the scientific method
Set hypothesis Controlled experiments Data collection Accept/reject hypothesis
70
Most rigorous controlled experiments include:
Randomized, double blind, placebo-controlled study design
71
What type of study has a random assignment of participants to each group? What does this include?
Randomized, double blind, placebo-controlled study design Experimental (treatment/intervention) vs control (no treatment) or placebo (vehicle) groups
72
What type of study compares disease vs. health group that is match for other characteristics?
Case-control study Eg- obese subjects are more at risk for type 2 diabetes?
73
Typical protein intake in Americans
15% of kcals Approx 67% from animal sources Approx 33% from plants
74
Typical CHO intake by Americans
52% kcals Approx 50% from simple sugars Approx 50% from complex carbs (mostly from starchy foods, also fiber rich foods)
75
Intake of fat in an American
33% kcals Approx 60% from animal fats Approx 40% from plant fats
76
Acceptable macronutrient distribution ranges (AMDR) for USA and Canada:
10-35% from protein 45-65% from carbs 20-35% from lipids
77
Ways to improve our diets
Lower intake of sugared soft drinks and fatty foods Increase intake of fruits, veggies, whole-grain breads and reduced-fat dairy products
78
These can also help meet nutrient needs but cannot fully make up for a poor diet in all respects
Vitamin and mineral supplements
79
Goals of health people 2020
Attain high-quality, longer lives free of preventable disease, disability, injury and preventable death Achieve health equity, eliminate disparities and improve health in all groups Create social and physical environments that promote good health for all Promote quality of life, healthy development and healthy behavior across all life stages
80
What must a healthful diet comprise of?
Consuming a variety of nutrient-dense foods within and across the food groups, such as whole grains, fruits, veggies, low-fat or fat-free milk or milk products and lean meats and other protein sources Limiting intake of solid fats, cholesterol, added sugars, salt and alcohol Limiting intake of calories to meet needs to calories
81
Ways Healthy People 2020 provides healthier food access
Increase the number of states with nutrition standards for child care Increase the proportion of schools that offer nutritious foods and beverages outside of school meals Increase the number of states that have incentive policies for food retail to provide foods that are encouraged by the 2010 Dietary Guidelines for Americans Increase the proportion of Americans who have retail access to foods recommended by the 2010 Dietary Guidelines for Americans
82
Ways Healthy People 2020 will improve health care and worksite settings
Increase the number of primary care physicians who measure patients’ body mass index or BMI Increase the proportion of physician office visits that include nutrition or weight counselling or education Increase the proportion of worksites that offer nutrition and weight management classes and counselling
83
Ways Healthy People 2020 will improve weight status
Increase the proportion of adults who are at a healthy weight Reduce the proportion of adults who are obese Reduce the proportion of children and adolescents who are considered obese Prevent inappropriate weight gain in youth and adults
84
Ways Healthy People 2020 plans to improve food insecurity
Eliminate very low food security among children Reduce household food insecurity and in doing so reduces hunger
85
Ways Healthy people 202 will improve food and nutrient consumption in population ages >2 years
Increase the contribution of fruits and veggies Increase the variety and contribution of whole grains Reduce consumption of calories from solid fats and sugars Reduce consumption of saturated fat Reduce consumption of sodium Increase consumption of calcium
86
Ways Healthy People 2020 plan in improve iron deficiency
Reduce iron deficiency among young children and females of child bearing age Reduce iron deficiency among pregnant females
87
What happens when an obese or overweight person loses just 5-10% of body weight?
The person’s rise of many chronic diseases are greatest reduced
88
Healthy People 2020 plans to improve what with diet?
Bone health for children and adults Dental and oral health Gut health Decreased risk for cancer, cardiovascular disease, metabolic syndrome including obesity and type 2 diabetes and macular degeneration Decreased risk for deficiency diseases such as cretinism (lack of iodine), scurvy or anemia
89
Regular physical activity of 30 min on most/all days reduces risk of:”
Obesity Type 2 diabetes cardiovascular disease Bone loss Premature aging and certain cancers
90
Minimizing alcohol intake helps prevent what?
Liver disease Accidents
91
Not smoking cigarettes or cigars helps prevent:
Lung cancer, Lung disease Cardiovascular disease Kidney disease Degenerative eye disease
92
USA and Canada college students tend to gain ___-__ lbs their first year away from home. Why?
6-9 Dramatic increase in beer drinking Significant decrease in physical activity
93
What tends to cause the “freshman fifteen”?
Stressful situations University environment Peer pressure Alcohol Lack of exercise
94
What are some tips to avoid the freshman fifteen?
Eat breakfast Plan ahead Limit liquid calories Stock the fridge with healthy choices Exercise regularly Sleep properly

Nutrition (10 decks)

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