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Nutrition > Basis of a healthy diet > Flashcards

Basis of a healthy diet Flashcards

1
Q

Healthy diet

A

results in absence of illness, discomfort -> brings fitness, longevity and optimum health

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2
Q

Key variables influencing nutritional demands and disease prevalence

A

stage of development, level of inflammatory stress, previous nutritional exposure in utero (fetal origins of adult disease), genetics

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3
Q

USDA recommendations

A

in the 70s it was high protein/high fat, in the 80s it became high carbohydrate/low fat/lean protein with a significant emphasis on weight loss, 2005 guidelines based on increasing rate of obesity

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4
Q

2010 advisory committee

A

advises Americans to eat nutrient dense (not energy dense) foods-> Americans not consuming enough healthy foods recommended

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5
Q

A daily multivitamin/mineral supplement

A

does not offer health benefits to healthy Americans

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6
Q

Older individuals

A

this population should consume fortified foods rich in vitamin B12 or B12 supplements if needs cannot be met through whole foods

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7
Q

US diet

A

too much solid fats, sugars, sodium, refined grains, not enough vitamin D, calcium, potassium, fiber, vegetables, fruits, whole grains, fluid milk, milk products and oils

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8
Q

2005 recommendations from the FDA

A

provide science based evidence to promote health and reduce risk of major chronic diseases -> eat fewer calories, be more physically active, eat healthy diet by making wiser food choices, prepare and handle foods to reduce risk of foodborne illness

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9
Q

Childhood obesity

A

significantly increased risk due to energy density of diet in childhood

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10
Q

Pregnancy

A

suggested to supplement Iron and folic acid

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11
Q

USDA food guide

A

recommendations for macronutrients/micronutrients are based on 2000 kcal diet

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12
Q

Negative energy balance

A

intake < expenditure -> ok if you are trying to lose weight, bad if you are recovering from infection/injury/malnutrition

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13
Q

Positive energy balance

A

intake > expenditure -> ok if you are trying to grow or recover for injury, infection or malnutrition

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14
Q

Physical activity

A

helps reduce risk of chronic diseases (type II diabetes) -> 3 components are cardio, stretching/flexibility, resistance exercises -> can also prolong life

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15
Q

Adult exercise requirements

A

should have 30 min moderate of moderate activity to reduce risk of chronic disease, 60 min of moderate to vigorous exercise to manage body weight and prevent weight gain, 60-90 min of moderate activity to sustain weight loss

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16
Q

Children exercise requirements

A

60 min of activity/day

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17
Q

Vegetables and fruits

A

recommend 4 and a half cups (9 servings) per day -> decreases risk

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18
Q

Vitamin E

A

antioxidant protects cell membrane from peroxidative damage -> alpha-tocopherol has best antioxidant property -> studies in cardiovascular disease gave mixed results

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19
Q

Beta Carotene

A

antioxidant protects against cancer in many studies with exceptions

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20
Q

Vitamin C

A

water soluble vitamin, no benefit against CVD in clinical trials

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21
Q

Antioxidant

A

selenium

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22
Q

Stomach cancer

A

decreased by high levels of daily fruit consumption

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23
Q

Non-starch polysaccharides (dietary fiber)

A

decreases risk of colon cancer -> bacteria convert it to butyric acid which benefits colon

24
Q

Phytochemicals

A

compounds occurring in foods of plant origin -> implicated in protection against CVD, cancer and other disease -> genstein in soybeans have anti-tumorigenic properties, cruciferous veggies rich in Isothiocyanate, allylic sulfides, anthocyanines in grapes and berries

25
Q

Vary your vegetables

A

dark green, orange, legumes, starchy, other

26
Q

Carbohydrates

A

14 g of fiber/1000 calories -> choose fiber rich foods (NOT all fiber is the same), vegetables, and whole grains often -> don’t eat many foods with added sugars/caloric sweeteners

27
Q

Sucrose

A

glucose and fructose

28
Q

Lactose

A

glucose and galactose

29
Q

Maltose

A

glucose + glucose

30
Q

Polysaccharides

A

starch and inulin (not well digestible -> Jerusalem artichokes)

31
Q

Fiber

A

fecal bulking, cholesterol lowering, fermentation by gut bugs gives butyric acid (important for gut epithelia health in lower bowel)

32
Q

Whole grain

A

3 or more ounce equivalents -> half of your grain products -> contain more than just fiber (vitamins, minerals, antioxidants, carbohydrates, phytonutrients, minerals, fiber)

33
Q

Starch and fibers

A

protect against heart disease and stroke and reduce risk of diabetes -> prevent colon cancer and promote weight management

34
Q

Glycemic index

A

high = massive increase in glucose levels and massive increase of insulin (strain on beta cells of pancreas) -> no association with cancer and type II diabetes mellitus or cardiovascular disease (2010 recommendations get away from this)

35
Q

Glycemic load

A

amount of carbohydrate multiplied by its glycemic index

36
Q

Increased dietary fiber

A

higher stool weight and decreased transit time -> lowers risk of colon cancer (carcinogenic properties of some stuff in gut gets moved along)

37
Q

Whole grains

A

decreases the incidence of coronary heart disease, type II diabetes, colon cancer and important in weight control

38
Q

Food recommendations

A

4.5 cups of fruit and vegetables, low fat or fat free dairy products and eat half of your grains as whole grains (3 ounce equivalents/day)

39
Q

Fat

A

energy dense -> palatable, increase sense of satiety, essential for absorption of certain vitamins -> animal vs. plant sources (animals and coconut oil richer in saturated, plants have unsaturated)

40
Q

Omega 6 FA

A

found in corn and nut oils -> soft fats contain some of these

41
Q

Fat for women

A

Breast cancer and endometrial cancer risk increases with increased intake (female sex hormones stored in adipose tissue)

42
Q

Cholesterol levels

A

certain FA and obesity increases this (especially LDL) -> NOT all comes from fat (some made de novo from glucose) -> reduce saturated to < 7% of dietary energy -> less than 300mg/day for healthy subjects and less than 200mg (1 egg) for high risk (type II diabetes or CVD)

43
Q

Short chain fatty acids

A

cholesterol raising -> lauric, myristic, palmitic

44
Q

Healthful FA

A

monounsaturated (oleic -> anti-inflammatory, doesn’t influence cholesterol -> olive oil/canola oil); omega 6 polyunsaturated (linoleic acid -> rich in maize oil, sunflower oil, safflower oil); omega 3 polyunsaturated (EPA and DHA -> fish oils)

45
Q

Total fat

A

should be 20-35% of daily calories, 2-3 years = 30-35, children and adolescents = 25-35 -> saturated less than 10%, cholesterol less than 300mg, trans fats as low as possible (significant increased risk of CHD)

46
Q

Dairy

A

adults and children over 9 -> 3 cups per day of fat free or low-fat products -> if you can’t eat this make sure you get lots of calcium

47
Q

Omega 3 FA

A

two servings/week during pregnancy and lactation will improve visual acuity of infant and improve cognitive function of infant

48
Q

Sodium

A

consume less than 2300 mg (1tsp) per day -> foods with less than 140mg are low in this -> high BP consume less than 1500mg/day

49
Q

Potassium

A

consume foods rich in this (fruits and vegetables) -> can help offset high sodium -> if high blood pressure make sure to get 4700mg/day

50
Q

Decrease BP (blacks also benefit from this)

A

decrease sodium intake and increase potassium

51
Q

Supplementation

A

no good evidence to suggest use in healthy individuals -> B12/B6 and folic acid can be useful in decreasing dementia

52
Q

Selenium

A

no evidence of beneficial effect against CVD or cancer except if there is a deficiency

53
Q

Homocysteine

A

if you are deficient of folic acid you will get a more significant decrease of this in your blood with folic acid supplements

54
Q

Folic acid

A

protects against neural tube defects and may contribute to a fall in stroke mortality -> may have an increase in colorectal cancer (not as significant)

55
Q

Vitamin A

A

in developing countries that may be deficient, giving this supplement showed significant decrease in mortality in children, also has benefit in birth weight by supplementing mothers

56
Q

Alpha-tocopherol

A

lowers mortality from cancer, cardiovascular disease and overall total mortality

Nutrition (16 decks)

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