05-Nutrition Flashcards
What are the 7 factors that can influence dietary choice?
Biological factors such as gender and age.
Physiological factors like hunger, appetite, and cravings.
Psychological factors including body image and emotional state.
Socioeconomic factors such as income and education.
Cultural and social influences.
Environmental factors like food availability and marketing.
Health and dietary knowledge, as well as existing health conditions.
What are 7 ways eating habits be altered to promote healthier choices?
Provide nutritional education and raise awareness about dietary choices.
Encourage balanced meal planning and portion control.
Promote mindful eating and stress management techniques.
Increase access to affordable, healthy foods.
Address cultural dietary preferences with cultural sensitivity.
Implement clear food labeling and consider taxation on unhealthy foods.
Create support groups and seek professional dietary counseling when needed.
What are the six classifications of nutrients?
Water
Proteins
Carbohydrates
Fats (Saturated and Unsaturated)
Vitamins
Minerals
What is the role of water in the body?
Carries nutrients and removes waste.
Dissolves amino acids, glucose, and minerals.
Cleanses the body by removing toxins.
Regulates body temperature.
What are the functions of proteins in the body?
Help build new tissues (hair, skin, eyesight, muscle).
Build antibodies, enzymes, hormones, and other compounds.
Provide fuel to the body.
What is the primary role of carbohydrates?
Provide energy to the body.
What are the two types of fats, and what are their roles?
Saturated Fats: Provide energy and trigger the production of cholesterol.
Unsaturated Fats: Provide energy, contribute to “good” cholesterol, and are found in some fish, avocados, canola oil, and more.
What is the role of vitamins in the body?
Facilitate the use of other nutrients.
Regulate growth and maintain tissues.
Play a role in manufacturing blood cells, hormones, and other body components.
What do minerals contribute to in the body?
Help build bones and teeth.
Aid in muscle function and the nervous system.
Assist in various body functions, including growth and energy production.
What are the 4 benefits of having variety in your diet?
One food group doesn’t provide all the necessary nutrients.
Ensures intake of various micronutrients and phytochemicals.
Enhances food enjoyment.
Dilutes the potential adverse effects of food toxins, which are often dose-dependent.
What is the role of food as a form of “medicine,” and what are the trends and risks associated with supplement use?
Supplements are sometimes used to compensate for poor nutrition.
There are unlikely benefits from excessive supplement use, and they can interfere with the body’s nutrient balance.
Fat-soluble vitamins (A and D) can accumulate to harmful levels, and overdose on vitamin B is possible.
What are the 5 different forms of vegetarianism?
Vegan: Consumes only plant-based foods, no animal products.
Lacto-Vegetarian: Includes dairy, grains, fruits, vegetables, but no eggs.
Lacto-Ovo-Vegetarian: Consumes dairy, eggs, grains, fruits, and vegetables.
Lacto-Ovo-Pesco-Vegetarian: Includes dairy, eggs, poultry, and fish.
Semi-Vegetarian: Primarily consumes fruits and vegetables, with occasional fish or poultry.
How do individual situations like gender influence dietary needs?
Men typically require more calories due to their larger size.
What nutrition problems are often faced by individuals on low incomes or those who eat on the run?
Fast food meals typically lack 25% of daily essential minerals and vitamins.
Almost half of fast-food calories come from fat.
Fast food often contains excessive levels of sodium, exceeding daily intake recommendations.
Healthier food options may not be accessible to low-income individuals.
What are the current issues in food safety and technology, specifically regarding pesticides, irradiation, and food additives?
Pesticides:
Commercial pesticide use saves money but poses health risks to humans and the environment.
“Organic” foods are produced without pesticides but can be expensive.
Irradiation:
Involves the use of radiation, either radioactive substances or X-rays, to eliminate organisms on food and extend shelf life.
Nutritional studies show no significant loss in food quality, but there may be some vitamin reduction compared to fresh foods.
Irradiation is considered possibly carcinogenic or mutagenic.
Food Additives:
Substances added to food for various purposes, such as extending storage time, altering taste, or improving color.
Examples include sodium and calcium benzoate, potassium sorbate, and sulfar dioxide.
Some additives can pose risks, like nitrites in cured meat, which can react with other substances to form carcinogenic nitrosamines, and sulfites, which can cause severe allergic reactions.
What are 3 common foodborne illnesses and their causes?
Salmonella: Often found in undercooked chicken and eggs, it causes symptoms like diarrhea and vomiting.
Staphylococcus aureus: Typically results from cross-contamination of cooked foods with bacteria from raw foods or improper storage. Symptoms include nausea and abdominal pain, appearing 30 minutes to 8 hours after ingestion.
Botulism: Occurs due to improper canning and can be potentially fatal.
