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nutrition > ch 2 > Flashcards

ch 2 Flashcards

1
Q

what does a balance diet include

A

all six classes of nutrients and caloreis in amounts that preserve and promote good health

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2
Q

what did the USDA and USDHHS create to design food and nutrition programs?

A

Dietary Guidelines for Americans and MyPlate

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3
Q

Who is the Dietary Gudelines for Ameericans intended for

A

2 and older, famillies to consume healthy nutritionally adequete diets

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4
Q

What are the 5 overarching guidelines of the dietary guidelines

A
  1. healthy eating pattern across life span
    focus on variety, nutrient density, and amount
    limit cal from added sigars, sat fats and reduced sodium intake
    shift to healthier food and veverages choices
    support healthy eating patterns for all
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5
Q

what does a healthy eating pattern include and limit

A

fruits vegetables protein grains oil

limit sat and trans fat, added sugars, sodium

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6
Q

what are key recommendations for healthy eating patterns

A

varity of veg from all subgroups- ark green, red and orange, legumes (beans and peas), starchy and other
fruits (whole fruits)
grains (at least half whole grains)
fat-free or low-fat dairy including milk, yogurt, cheese, and/or foritifed soy beverages
varirty of protein foods including seafoo, lean meats, poultry, eggs, legumes (beans and peas) and nuts, seeds and soy products
oils

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7
Q

five food groups on my plate

A

grain
vegetables
proteins
fruits
dairy

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8
Q

my plate grains (what is included, what it provides

A
  • wheat rice oats corn barley or other cereal grains
  • 1/2 should be whole grains
  • provides dietary fiber, b vitamins, iron, magnesium; enriched has b vitamins, iron but if not wholegrain little fiber
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9
Q

my plate vegetables (w what it provides

A
  • carb, some protein, dietary fiber, vitamin and minerals such as vitamin a, b-complex, c, e, and k as well as iron, calcium, phosphorous, magnesium, copper, manganese, and sometimes molybdenum
  • also has phytochemicals and flavonoids that enchance health
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10
Q

Foodthat are dark green vegetables

A

broccoli, spinach, leafy salad greens (romaine lettuce), collards, bok choy, kale, turnip, mustard greens, green herbs

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11
Q

food that are red and orange vegetables

A

tomatoes, carrots, tomato juice, sweet potatoes, red peppers, winter squash, and pumpliknw

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12
Q

foods that are legumes (beans and peas)

A

pinto, white, kidney, and black beans; lentils; chickpeas; lima beans; split peas; and edamame

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13
Q

food that are starchy vefetables

A

potatoes, corn, green peas, lima beans, plantains, cassava

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14
Q

other vegetables (not dark green, red and orange, legume, starchy)

A

onions, green beans, cucumbers, celery, green peppers, cabbage, mushrooms, avocado, summer squash, caulifolower, asparagus, snow peas, beets, lettuce (iceberg)

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15
Q

my plate fruits (what it provides

A

vitamin a and c, potassium, magnesium, carb, and fiber

some have ironem

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16
Q

y plate dairy (what it includes divided by what they provide)

A

Milk yogurt cheese - calcium, phosphorous, and magneiusm
milk and yogurt - more lactose then cheese
milk - riboflavin, vitmain a, vitmain b12, vitamin dm

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17
Q

my plate protein (what it includes and privdoes)

A
  • meats, poultry, fish, eggs, soybeans, dry beans and peas, lentils, and nuts and seets
  • protein, iron copper phosphorous, zinc, sodium, iodine and b vitamin, fats and cholesterol
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18
Q

for weight loss of 1-1.5 lb per week how much should daily intake of cal be redu ed by

A

500 to 750 cal

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19
Q

a level of how many cal for women and men for wt loss

A

women: 1200 to 1500
men: 1500 to 1800

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20
Q

what percent of americans meet the physical activity guideline for aerobic and muscle strenghtening activity

A

20

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21
Q

male v female adult regular pyiscal activity percent

A

24% men to 17% women

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22
Q

adolescent boy exercise percent v girl

A

30% boy to 13% girl

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23
Q

what percent of adults preport no leisure-time physical actiivity

A

30%

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24
Q

what are the two main sources of added sugar in US diet

A

sugar sweetned.beverages and snacks and sweets

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25
Q

guidelines for physical acitivty for 6 to 17 yo

A

60 min physical activity daily
- aerobic: 60+ min 3x week
- muscle strengthening 60 min 3x week
bone strengthineing 60 min 3x

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26
Q

guidelines for physical acitivty for 18 to 64

A

min 150 min mod intnsity, 75 min vigorous
aerobic in episodes of 10 min

extensive health benefits: aerobic 300 min mod or 150 min vig

muscle strenghtening 2 or more days a week

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27
Q

guidelines for physical acitivty for 65+

A

adult guideline
- exercises that improve balance if at risk for falling
- level of effort relatively to level of fitness
- chronic condition should understand how affects then

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28
Q

def of mod intensity

A

5/6 on scale of 0 to 10
brisk walking, dancing, swimming, bicyling on level terrain

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29
Q

def of vigorous intensity

A

7/8 on scale of 0 to 10
jogging, singles tennsi, swimming ocntinous laps, or bicylcing uphill

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30
Q

def of muscle strengthening activity

A

inc skeletal muscle strenght, power, enduarnace, and mass
stregnth training, resistance training, muscular strength and endurance exercise

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31
Q

def bone strengthening

A

produce impact or tension force on bones, promote bone growth and strehgth

running, jumping rope, lifting weights

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32
Q

what is replacing sat fat w unsat associated with

A

reduced blood levels of total choleterol and LDL

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33
Q

consume less than ____ mg of sodium

A

2300

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34
Q

avg sodium intake

A

3440 mg per day

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35
Q

mg per day of sodium for adults with prehypertension and hypertension

A

1500

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36
Q

What is DASh stand for?

A

dietary aprpocrhaes to stop hypertension diet

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37
Q

how much alc per day

A

1 for women; 2 for men

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38
Q

about __ of pop has eating patterns low in veg, fruit, dairy and oil

A

3/4

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39
Q

over __- meet or exceed total grain and protein foods but not in healther subgroups

A

half

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40
Q

most of us exceed rec for

A

added sugards, sat fat, and sodium

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41
Q

____ of all adults and ___ of children and youth are overweight or obese

A

2/3

1/3

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42
Q

what are the underconsumed nutrients of public health concern?

A

calcium
potassium fiber vitamin d

iron for pregnant women and young children

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43
Q

what utrients are consumed below estimated avg requirements

A

choline magnesium vitamin a e and c

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44
Q

what do recommendations discuss when selecting foods (grains)

A

fod w whole grains listed as their first grain ingredients

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45
Q

why is cheese less “healthy” as a dairy product

A

more sodim sat fat
less K, vitamin A, vitamin D

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46
Q

protein food choice sugestions

A

seafood 2x week
use of legumes, nuts and seets instead of meat and poulyty

s

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47
Q

____ need to reduce overall intake of protein foods but avg intake of. total protein fodos for all others is closer to rec

A

teen boys and adults men

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48
Q

shifts to align current intakes to rec

A
  • more veggies
  • morefruits
    over half grain be whole grains
  • more dairy in nutrent dense forms
  • viarty in protein food choices and more nutrient dense choices
  • solid fat to oils
  • added sugar consumption <10% of cal
  • sat fat <10 % of daily cal
  • reduce sodium intake
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49
Q

____ of plate fruit and veggies

A

half

50
Q

low intake of fiber are due to low intake of ____

A

veg fruit and whole grains

51
Q

american low intake of potasisum is ue to low intake of

A

veg fruit and dairy

52
Q

low intake of calicum due to

A

daiy

53
Q

higher vibtamin d from eating..

A

salmon herring tuna and foods fortified with vitamin d

54
Q

strategies to align with d ietary guidelines at home

A

small changes like cutting down scren time by going for walk every evening
add more veggies to family meals
cooking more at home
pack lunch for work

55
Q

when does bones gorw fastest

A

preteen and teen years

56
Q

by age ___ most teens are finished growth spurts and established ___% of adult bone mass

A

age 17
90%

57
Q

daily recommended intake of calcim

A

1300

58
Q

what are rich shoruces of calicum

A

low fat or fat free milk, cheese, yogruty; dark green leafy veg; caclium fortified foods like orange juice creeal bread and tofu; nuts like almonds

59
Q

most common nutrient deificeny

A

iron

60
Q

foods high in iron

A

lean meant, poultry, fish, enriched breads, legumes, leafy green, dried fruits, nuts

61
Q

strategies to align with d ietary guidelines at school

A

advociate for improved selectionof food choices in car, vending achine
support nutrition education programs and school based gardening
encarouage parents to begin healthy changes at home

62
Q

strategies to align with d ietary guidelines at swork

A

workplaces offer healthier option ain cafe and vending machine

healthy meeting food choices

places for execise, walk or active breaks

support employee participation in health and wellness prgorams

63
Q

strategies to align with d ietary guidelines at community

A

varity of orgnaization help inc access to afforable healthy food choices by supporting community gardens, farmers markets, shelters, and food banks

city and country gov create walkable communities by maintaining safe places to move and exercise

grocery stores support healthy decisions at purhcase

more gorcery chains employ dietatian

restrrautns acan improve menu items for health

64
Q

what act (in what year) made nutrient labeling reg mandataory for nearly all prcoessed fodo

A

Nutrition Labeling and Education Act (NLEA) in 1990, mandatory in May 1994

65
Q

low fat means

A

each serving contains 3g of fat or less

66
Q

who determiens serving sizes

A

fda not ind food prcessors

amot normally eaten, given in english and metric measurements

67
Q

what does nutrition facts include

A

total cal, cal from fat, total fat, sat fat, trans fat, cholestoerol, soidium, total carb, dietary fiber, sugars, protein, vitmain a, calcium, and iron

if health claim made about being enriched or foritifed nutriton info about nutrient required

68
Q

what changes does the new FDA food label include

A
  • updated info on serving sze requirements to reflect amt of food and beerages ppl are act cosuming
  • proposed food label for added sugards
  • percent daily value based on rec <10% of total cal
  • calicium and iron, vitmain d and potssasium added
  • vitamin A and vitmain C removed
  • foot note top help customers understand daily value
69
Q

what are daily values

A

percent per serving of ezch nutrition item listed based on daily diet of 2000 cal

portion of the daily requirement for a nutrient that is provided by one serving of the food based on a diet of 2000 cal

70
Q

allowed health claims infood

A

calcium and osteoporosis
sodium and hypertension
diets low in sat fat and cholesterol, high in fruits, veg and dietary fiber grain and Coronary heart disease
diet low in fat, high in fruit and veg containing dietary fiber and antioxidants, vitmain a and c and cancer
diet low in fat and high in fiber-containing grains, fruits, and veg and cancer
- diet low in fat, high in fiber-cotmaining grains, fruits, veg and cancer
folic acid and neural tube defects
soy proteins and coronaryonaty heart disease

71
Q

what are additional criter for health claism

A

food w health claim must be a nturally good source (at least 10%) of at least one of the following: protein, vitmain A, vitamin C, iron, calcium aor fiber

cant make health claims if mor than 20T% of total fat, sat fat, cholestorol or sodium

72
Q

low cal descirption def

A

40 cal or less per serving

73
Q

cal free descirption def

A

less than 5 cal per serving

74
Q

low descirption def

A

food <3g fat per serving or 100g of food

75
Q

fat free descirption def

A

<0.5 g of fat per serving

76
Q

low sat fat descirption def

A

< 1g sat fat per serving

77
Q

low cholesterol descirption def

A

< 20 mg cholesterol per serving

78
Q

cholesterol free descirption def

A

< 2mg per serving

79
Q

no added sugar descirption def

A

no sugar or sweetner added during prep and packaging

package must also stat its not low cal or cal reduced

80
Q

low sodium descirption def

A

<140mg per serving

81
Q

very low sodium descirption def

A

< 35 mg per serving

82
Q

overal choosing foods that have ________ is the best best. avoid________-

A

shorter ingredient list made up of nturitious items

avoid long, complicated food additives, fillers, and perspeviteswh

83
Q

what is nutritio ndetectives

A

onlinine teachign tool for elementary students and others wanting easy way to decipher food label

84
Q

native american food influence

A

corn
potato
squash
cranberries
pumpkins
peppers
beans
wild rice
sunflower seeds
sweet potatoes
avocado
payapats
coca beans

wild fruit, game, and fish

soups, stews, draws

may be deficient in calcium, vitamin a and c, riboflavin

85
Q

african american food influence

A

down home breads such as cornbreads, biscuits, crackling bread
collard, turnip, and mustard greens are preparede with fatback 8cut along back of pigs(
black =-eyed peas, okra, sweet potatoes, peauts, corn, green beans, hot and sweet peppers, lima beans, and rice
pork, chicken, fried fish
“soul food” - created in 1960s

to much fat and soidjm

to much carb, deficient in iron, calcium, fiber, potasisum, and vitamin cf

86
Q

french american influence

A

cajun and creole, fuse of french and spanich in lousian
cajuns lived off land and waterway
wild game, seafood, veg, herbs, rice, tomato, saucsage, hot peppers, crawfush
in one pot
rich sauces that ncr cal
calcium and vitamin d, e, and c could be lacking

87
Q

mexican influence

A

spanish + native american
beans, rice, tomato, onion, jalapeno, chiilies, masa harine (corn flour)
enchiladas: mae of masa harina tortillas stuffed w cheese, beef, pork, etc
pork, goat, garlic, wheat and frjole refirots (refried beans), avocado, and cheese r common

flam, custardlike puddling with caramel sauce is a favorite
diet lacks in vitmain c, green and yllow veg and fruit

cheese give some calcium but calcium intake xould be low bc lactose intolerance

88
Q

influence of puerto rican on food

A

puerto rican cuisine influecned by spanish africano and taino indians

uses corn, wheat, seafood,d, beef, pork, rice, olive oil. chicken, pinto beans, and okra

plantains, green bananas, white and yellow sweet potatoes, chayote sqash, taro, breadfruit

tropical fruits: pineapple, mango, papayas, guava, coconut

tradition desserts influde flan, sweet potato balls w cinnamon, cloves and coconut, guava jelly w white cheese

not enough milk

need to inc nonstarchy veg for variety and eliminate some carbs

89
Q

What are the most important aspects of Mediterranean diet

A

olive oil and small portion

italians on med have lowest incident of heart diseaseit

90
Q

italian influence on food

A

mix of pasta, rice, beans, olives, fruits, veg and seafood

not a lot of beef

eat proscuitto salami, veal and pork

cheese is often eaten by itself

small portions
primary fat is olive oil

dessert is usually fresh furt

main meal at lunch, dinner is light and could be pizza

adding fat-free milk and low-fat meat would improve

91
Q

greek influence on food

A

only eat whats in season

broccoli, cauliflower first grown in greece

greeks eat salad of wild greens, artichokes, fava beans, green beans, eggplant, legumes, home-cured olives, yogurt, feta cheese

bread is base

fruity olive oil is primary fat

fresh or cured fish and seafood r abundant

meats such as lamb, goat, and pork

dessert is fresh fruitn

92
Q

northern and western european influence

A
  • 20 countries in N and W europe
  • meat and potato mentality
  • n is large servings of meat, poultry, fish w small side of veg and starch
  • most countries use locally grown foods such as greens, potatoes, beets, mushrooms, barliey, plum and rye
  • sausage incl blood sausage, head cheese, dark breads and dairy products r essentile
  • picked herring
  • some countries in N and W eirper ex col, limiting growing season
  • addition of fresh fruit and veg would add fiber and vitamin and minerals
93
Q

central europe food influence

A
  • 16 countries
  • pork and chicekn r most common, beef sausage fish and game popular too
  • cabbage, sauerkraut, carrots, turnips, potatoes, beans, lentils and onion
  • spatzle, dark breads, meusili r carbs
  • eggs and dairy
  • raw veg and fruit would in vitamin, minerals, and fiber
  • fewer eggs and use of low fat or fat-free dairy would decrease fat
94
Q

middle eastern influence

A
  • lamb is primary meat
  • pita and flat bread *unleavened) along w sourdough breads r eaten w meals
  • legumes (inc chickepas for himmus)
    dairy in yogurt and feta cheese
    fresh fruit for snacks and desserts
    dates and figs r staple
    pistachio ti naje baklava
    end of meal - dense sweet coffee
    fresh veg would inc vitamin mineral and fiver
95
Q

asian influence

A

most familiar chinese, japananse and southeast asian more available
- stirfrying (cut veg in small piece and cook quickly preserve nutrients)

96
Q

chinese influence on food

A
  • believe five essential grains of life r rice, soybeans, barley, wheat and millet
  • many veggies: bean sprouts, shitake, mushrooms, broccoli, peppers, snow peas, onions, green beans book choy, napa cabbage, asparagus, chili peppers, seaweed, cucumber
  • protein from seafood, egg, pork, chicek, beef, and tofu
  • peanut oul for stirfying and corn oil for deep fry
  • water chestnuts, walmuts, almonds, cashrews, sesame seeds in desserts and stir-fried
  • preferred seasoning r soy sauce, garlic, and fresh ginger
  • soy sauce and MSG may = high BP
  • calcium lacking perhaps bc lactose intolernace in asians
97
Q

hapanese infleunce

A

freshest ingredients
- -bamboo shoots,tofu, cucumbers, eggplant, enoki and other mushrooms, spinach, ginger, seaweed, rice, seasme, and green onion
- proteins from seafood (raw and cooked), eggs, and chicken
- seasoning: mirin (rice wine w 40-50% sugar), soy sauce, miso, wasabi
0 green tea > milk
- fresh fruit needed

98
Q

southeast asian influence

A
  • many veg bc 75% of pop is agri based
  • rice is staple and nudles r often
  • 2x fish then other meats (pork ,chicken, beef r less often)
  • coconut milk over other dairy products
  • soybean milk, soybean paste, soy sauce, ginger
  • fruits part of meal
  • except vietnam, SE Asians eat w hands
  • high bp from high sodium diet
  • cow milk alt like soy or rice milk r favored bc lactose intolerance
99
Q

indian influence

A
  • vegetarian is prevelant (over 80%)
    lentils, beans, milk and milk products = protein + small quantities of meat and fish
    local veg + rice in south and wheat products in north
    garlic and eggplants r native to India
    curry is spicy
    sunflower, coconut, mustard oil r used
    calcim is problem if milk consumption inadequate
100
Q

somali infleunce

A

no pork but lamb, goat, chicken and beef
prefer to fry
rice, flat bread, teff, corn flour, eat veg and fruit
meat suaces and curries
some drink sweet tea and soda, children given too much fruit juice
not enough calciumh

101
Q

haitan influence

A

african, spanish, and frech shape haitan food

based on starch staples, like rice corn millet yams and beans

only wealthy can afford meat lobster shrimp duck and sweet deserts

national dish is rice and beans
fry meals in lard
tropical fruits like avocadoes mangoes pineaplles coconuts and guava
lack of dairy = calcium deficiency

102
Q

korean influence

A

rice growung since 2000 BC

millet, soybeans, read beas, other grains

not a lot of red meat

chicken and seafood r abundant

rice w every meal w veg

national dish is kimchi (fermented cabbage w spices, green onions, and radishes)

v spicy w red pepper paste, green onion, inner, garlic, and bean palste

lots of soy sauce

fresh fruits like apples, pears, persminnons and melons or dried fruits for snacks and deserts

adequet nutrition

103
Q

dominican republic influence

A

mix of spanish and taino indian

goat and chicken

fresh seafood (shrimp mahi-mahi, rock lobster, and marline) in seaside towns

tropical fruits like bananas, paapayas, pineaplles, magoes, and avocadoes

plantains yuca (cassava) chayote and rice r starchy

salad w midday meal

104
Q

burmese infleunce

A

many tropical fruits (pineapples papayas oranges banans and manoges)

cabbages, cucumbers, caliuufliwer, beets, carrots ,bean sprouts and tomatoes

carb from rice noodles red lentil and mung peas

protein from prok beef lamb chicken duck fish or prays tofu and eggs

fresh fruit for dessert, sweets for snacks or breakfast

105
Q

jewish diet

A
  • kosher
  • conservative jews r inclined to observe the rules only at home
  • reform jews consider dietary laws as essentially ceremonial

food is rich

chicek and fresh-smoked and salt fish r popular as are noodles egg and flours
deficient in fresh veg and mil

106
Q

kosher requirements

A
  • slaughtering by qualified person, drain blood by severing jugular vein and carotid then soaked in brine
    meat and meat products many not be prepared w milk or milk products
    disk for meat prep sep from dairy prep
    6 hrs after meat before dairy, 30 min after dairy to eat meat

mouth rinsed after fish and before meat

fast on passover week, yom kippur, feast of pirum,

no cooking on sabbath (sundown fri to sundown sat)

107
Q

what does jewish dietary laws fobrib

A

flesh of animal w/o cloven (split) hoves or those that don’t chew cud
hindquarters of any animals
shellfish or fish wo scales or fins
brids of prey
creeping things and insects
leavened bread during passover

108
Q

roman catholic restriction

A

meat not on ash wed and good fri

pop requests adherents to abstain on other fri during lent

109
Q

eastern orthodox restriction

A

vary but meat poultry fish and dairy restricted on wed fri and during lent and advent

110
Q

seventh day adventist

A

lacto ovo geg

milk and egg but no meat

coffee, tea, and alc harmful

111
Q

mormon restirctio n

A

no coffee tea and alc beveragesi

112
Q

islamic restriction

A

pork and alc, meat slaughteered according to specific laws

ramadan: no eat or drink during day

113
Q

hindu restriction

A

most veg, no egg

114
Q

veg diet

A

dont include meat

some have egg milk and cheese

can be nutrition, red obesity high nbp, heart disease cancer and diaetes if planned well

lacto ovo veg have dairy and egg
lacto veg is dairy only
vegan is no animal foods

combine to get essential amino acids

ensure enough calcium vitamin d b12 iron zinc and protein

115
Q

dash diet servings per food group

A

grains: 6-8
meat, poultry, fish: 6 or fewer
vegetables: 4-5
fruit: 4-5
low-fat, fat-free dairy: 2-3
fat and oils: 2-3
sodium: 2300 mg a day
nuts, seeds, dry beans, and peas: 4-5 week
sweetss: 5 or fewer a week

116
Q

what is the Food Lists system

A

previously called the Exchange Lists for Meal Planning

developed by the American Dietetic Association (now the
Academy of Nutrition and Dietetics) and the American Diabetes Association

The lists can be used to balance the amounts of carbohydrate, protein, fat, and calories eaten each day. The system was originally used to help individuals with diabetes manage their food plans and stabilize their blood sugar. The Food Lists can also be used successfully for weight management.

classifies foods of similar nutrient and caloric content into groups

117
Q

changes in 2016 to nutrition label

A

Serving sizes have been updated to reflect amounts people typically eat; presented in larger, bolder type.

Calories are in larger, bolder type. Calories from fat are no longer listed.

Percent Daily Values have been updated to reflect current research.

For the first time, Added Sugars must be listed separately.

Vitamins A and C have been replaced by Vitamin D and Potassium.

The footnote was revised to better explain Percent Daily Values.

118
Q

high percent daily value vs low percent daily value

A

high - >20%
low - <5%

119
Q

four kind of food claims

A

Nutrient Content Claims
Health Claims - requires FDA approval; must have “significant scientific agreement (SSA)”
Qualified Health Claims. - needs disclaimer little evidence support; no FDA approval required
Structure/Function Claims - helps certain body strucutre (like bones)

120
Q

___ percent of food is lost or wasted every day

A

30

121
Q

country-of-origin labeling (COOL) law

A

requires that full-line food stores pro-vide consumers with information about the sources of certain foods at the point of purchase

Includes:
* Muscle cuts of chicken, goat, and lamb
* Ground chicken, goat, and lamb
* Fish and shellfish (wild and farm raised)
* Fresh and frozen fruits and vegetables
* Peanuts
* Pecans and macadamia nuts
* Ginseng

excluded foods include canned tuna, roasted peanuts, fruit medley, beef, and pork

butchers, fish markers, restaurants, cafeteria, food stands, salad bars, delicatetessens are also excluded

122
Q
A

nutrition (21 decks)

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