Chapter 1 notes Flashcards
1
Q
what influences people tastes preferences?
A
genetics
2
Q
Most widely liked tastes:
A
-sweet and salty
3
Q
Sound nutrition does not ensure —? but it can help tip the balance in ones favor.
A
good health and a long life
4
Q
bioactive food compounds (phytochemicals) may reduce the risk of?
A
-cancer and other chronic diseases.
5
Q
Values and food choices
A
-reflection of peoples environmental concerns, religious beliefs, and political views.
6
Q
Example of value in food choices
A
-selecting food only coming in recycled or reused containers
-buying veggies and fruits from local farmers
-lent
7
Q
Social interaction and food choices
A
-social events
-holidays
-special events (business executive inviting a new client out for lunch)
8
Q
Marketing in food has produced how much in slaes?
A
-9 billion
9
Q
Fewer adults are…
A
-learning the cooking skills needed to prepare meals at home.
10
Q
Whole foods
A
-fresh foods that are unprocessed or minimally processed
11
Q
Examples of whole foods
A
-fruits, veggies, legumes, meats, poultry, eggs, nuts, seeds, milk, and whole grains
12
Q
Processed foods:
A
-foods that have been intentionally changed by the addition of substances or a method of cooking, preserving, or milling.
13
Q
Examples of processed foods
A
-frozen veggies, fruit juice, smoked salmon, cheeses, and breads
14
Q
Ultra-processed foods:
A
- foods that
have been made from substances
that are typically used in food
preparation but are not consumed
as foods by themselves (such as oils,
fats, flours, refined starches, and
sugars), and that undergo further
processing by adding a little, if any,
minimally processed foods, salt and
other preservatives, and additives
such as flavors and colors.
15
Q
Examples of ultra-processed foods:
A
-soft drinks, corn chips, fruit gummies, chicken nuggets, canned cheese spreads, toaster pastries.
16
Q
nutrients
A
-substances obtained from
food and used in the body to provide
energy and structural materials and to
serve as regulating agents to promote
growth, maintenance, and repair.
Nutrients may also reduce the risks of
some diseases.
17
Q
6 classes of nutritents
A
1)water
2)Carbs
3)Fats
4)Protein
5)Vitamins
6) Minerals
18
Q
Essential nutrients
A
: nutrients a person must obtain from food
because the body cannot make
them for itself in sufficient quantities
to meet physiological needs.
19
Q
4 of the 6 classes of nutrients contain carbon:
A
-carbohydrates, fats, proteins, and vitamins
-ORGANIC, meaning alive
20
Q
inorganic
A
-not containing carbon or pertaining to living organisms.
-The two classes of nutrients that are
inorganic are minerals and water.
21
Q
energy yielding nutrients:
A
-the nutrients that break down to yield
energy the body can use.
-The three energy-yielding nutrients are
carbohydrate, protein, and fat
22
Q
macronutrients are required in …
A
large amounts
23
Q
vitamins, water, and minerals…
A
do not provide energy to body,
-they help regulate release of energy
-MICRONUTRIENTS, needed in small amounts
24
Q
vitamins and minerals
A
-regulate the release of energy
25
water
-medium in which all of bodys processes take place.
26
Calories
-a measure of heat energy.
-Food energy is measured in kilocalories (1000 calories equal 1 kilocalorie), abbreviated kcalories or kcal.
-One kcalorie is the amount of heat necessary to raise the
temperature of 1 kilogram (kg) of water 1°C. The scientific use of the term kcalorie is the same as the
popular use of the term calorie.
27
carbs= ----kcal of energy
fat=----kcal of energy
protein=----kcal of energy
-4cal
-9cal
-4cal
28
Fat has the greater..
-energy density: a measure of the energy a food provides relative to the amount of food (kcal per gram).
29
Most food contains of mixture of..
energy yielding nutrients, vitamins, minerals, and water
30
exceptions to the rule are sugar and oil which only consist of:
-sugar=pure carbohydrate
-oil=pure fat
31
alcohol
not a nutrient; contributes energy (7kcal/gram) but does not support bodys growth.
-top contributor of kcal in diet of US adults
32
energy is measured in..
kcalories
33
Dietary Reference Intakes (DRI)
-a set of values for the dietary nutrient intakes of healthy people in the United
States and Canada.
-These values are used for planning and assessing diets
34
The DRI committee offers two sets of values to be used as nutrient intake goals by individuals:
-Recommended Dietary Allowances (RDA)
-Adequate Intakes (AI)
35
Recommended Dietary Allowances
(RDA):
-a set of values reflecting the
average daily amounts of nutrients
considered adequate to meet the
known nutrient needs of practically all
healthy people in a sex and age group;
-sets goals for individuals
36
Adequate Intakes (AI):
a set of values
that are used as guides for nutrient
intakes when scientific evidence is
insufficient to determine an RDA.
37
EAR
-the average daily nutrient
intake levels estimated to meet the
requirements of half of the healthy
individuals in a specific sex and age
group;
-used in nutrition research and policymaking
-basis on which RDA values are set.
-used to develop and evaluate nutrition programs for groups such as schoolchildren and military's personnel
38
Tolerable Upper Intake Levels
(UL):
-a set of values reflecting the
highest average daily nutrient intake
levels that are likely to pose no risk
of toxicity to most healthy people.
As intake increases above the UL,
the potential risk of adverse health
effects increases.
39
When was CDRR first established?
-sodium's association with heart disease and hypertension
40
Estimated Energy Requirement
(EER):
-the dietary energy intake
level that is predicted to maintain
energy balance in a healthy adult
of a defined age, sex, weight, and
physical activity level consistent
with good health.
41
Excess energy cannot be excreted it is eventually...
stored as body fat
42
Acceptable Macronutrient
Distribution Ranges (AMDR):
-ranges of intakes for the energy yielding nutrients that provide adequate energy and nutrients and reduce the risk of chronic disease.
43
AMDR STANDARDS:
-percentage kcal from carbs
-percentage kcal from fats
-percentage kcal from protein
-45-65%
-20-35%
-10-35%
44
When was the first nutrition survey taken?
-before WWII; found that 1/3 of US population ate poorly.
45
'what we eat in america'
-collects data on the kinds and amounts of food people eat.
-researchers then calculate the energy and nutrients in the foods and compare amounts consumed with standards such as DRI.
46
What can congress do with the info from "what we eat in america"
-establish policy on nutrition education
-assess food assistance programs
-regulate food supply
47
What does the food industry do with the info. from "what we eat in america"
-guide decisions in public relations and product development.
48
Healthy People:
-a national public health initiative under the jurisdiction of the U.S. Department of Health and Human Services (DHHS)
-identifies the most significant preventable threats to health and focuses efforts
toward eliminating them.
49
to achieve healthy people, what must change?
-"what we eat in America"
50
Other than nutrition what other lifestyle habit affects health?
-smoking
51
Within the range of genetic inheritance, disease development is strongly influenced by...
-the foods a person chooses to eat.
52
4 diseases (part of top 7) that cause death are related to health, what are they?
-heart disease
-stroke
-diabetes mellites
-cancer
53
dietary pattern:
the combination of
foods and beverages that constitute
an individual's complete dietary
intake over time.
54
6 characteristics of a nutritious diet
1) adequacy
2)balance
3)kcal (energy) control
4)nutrient density
5)moderation
6)variety
55
adequacy:
the characteristic of a
diet that provides all the essential
nutrients, fiber, and energy necessary
to maintain health and body weight.
56
balance:
the dietary characteristic
of providing foods in proportion to
one another and in proportion to the
body’s needs
57
kcalorie (energy) control:
-management of food energy intake.
-select foods with more nutrients and less food energy
58
nutrient density:
-a measure of the nutrients a food provides relative to the energy it provides. The more
nutrients and the fewer kcalories, the
higher the nutrient density.
59
foods low in nutrient density:
-cakes, pies, chips, candy, colas
60
Low nutrient dense foods deliver..
empty calories; kcalories provided by added sugars and solid fats with few to no other nutrients
61
moderation:
-the provision of enough, but not too much, of a substance.
62
A person who practices moderation
eats such foods only ...
on occasion and regularly selects foods low in solid fats and added
sugars,
63
variety:
consumption of a wide selection of foods within and among the major food groups (the opposite
of monotony).
64
Researchers have yet to agree on an ideal way to ?
-rate foods based on nutrient profile
65
nutrient profiling
-ranking foods based on their nutrient composition.
66
Dietary guidelines for americans
overall nutrition guidance system; offers food based strategies to achieve nutrient intake goal
-ANSWERS the question "what should i eat to stay healthy?"
67
what % of adults meet physical activity standards?
-20%
68
physical activity is linked to diseases such as:
-cancer, stroke, hypertension, and diabetes
69
moderate exercise= ?minutes per week
vigorous exercise=? minute per week
-150
-75
MINIMUM!
70
aerobic physical activity:
-activity in which the body’s large muscles
move in a rhythmic manner for a
sustained period of time.
-Aerobic activity, also called endurance
activity, improves cardiorespiratory
fitness.
-EX: Brisk walking, running,
swimming, and bicycling are
examples.
71
moderate-intensity physical
activity:
-physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute.
EX: Walkingat a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk one
mile)
72
vigorous-intensity physical
activity:
-physical activity that requires a large increase in breathing and/or heart rate and
expends more than 7 kcalories per
minute.
EX: Walking at a very brisk pace
(.4.5 miles per hour) or running at
a pace of at least 5 miles per hour
are examples.
73
ACSMs states that physical activity should include:
-cardiorespiratory
-strength
-flexibility
74
In order to achieve goals set by dietary guideline's for Americans, the USDA provided a:
food group plan: a diet-planning tool
that sorts foods into groups based on
nutrient content and then specifies
that people should eat certain
amounts of food from each group.
75
5 major food groups
1)fruits
2)veggies
3)grains
4)protein
5)dairy
76
daily amount of fruits in veggies and milk in measures in (1)?? and daily amounts of grains and protein are measures in (2)??
1)cups
2)ounces
77
MY PLATE
-educational tool used to illustrate the 5 food groups: fruits, veggies, grains, proteins, and dairy.
78
www.choosemyplate.gove
-consumers can make a personal profile to estimate kcaloric needs
79
Food labels list ingredients in:
descending order of predominance by weight
80
FDA requires that the nutrition facts panel on a label present nutrient information in 2 ways:
1)quantities (ex: grams)
2)% of daily values
81
nutrient claim example
"rich in calcium"
"good source of fiber"
82
structure function claim example
it does not mention diseases or symptoms.
“Promotes a healthy heart.”
83
health claim example
“May reduce the risk of heart disease.”
“diets low in sodium may reduce the risk of high blood pressure”
84
The body derives energy from alcohol at the rate of ? kcal per gram
7
85
National Trends
* Changes in dietary habits over time have led to an increase numbers in overweight and obesity.
86
The more nutrients and the fewer kcalories, the higher the ?
nutrient density.
87
Food Labels
* Food labels appear on virtually all packaged foods.
* The Food and Drug Administration (FDA) requires food labels to include key nutrition facts.
88
Nutrition facts panel provides information like...
-serving size
-daily values
-nutrient quantities
89
Serving size
-reflect portions typically eaten, not those recommended
90
daily values
-reference values developed by the FDA specifically for use on food labels.
-provides a ballpark estimate of how individual foods contribute to the total diet.
91
daily values does two things:
1)set adequacy standards for nutrients that are desirable in diet
2)set moderation standards for other nutrients that must be limited
92
A few foods need not carry nutrition labels:
o Those contributing few nutrients, such as plain coffee, tea, and spices
o Those produced by small businesses
o Those prepared and sold in the same establishment
93
Foods within a given food group provide the same amount of ?
-Vitamins and minerals
-SIMILAR NUTRIENTS
94
“Low fat” means _______ grams of fat or less per serving
3
95
“Low sodium” means _______ mg or less of sodium per serving.
140
96
“High fiber” means _______ grams or more of fiber per serving.
5
97
“Fat free” means less than _______ grams of fat per serving.
0.5
98
“Light” means _______ fewer kcal per serving.
1/3
99
“A good source of calcium” means the product provides between _______ % and _______ % of the Daily Value for calcium per serving.
10 and 19
100
“Very low sodium” means less than _______ mg of sodium per serving.
35
101
DIETARY GUIDELINES FOR AMERICANS: GUIDELINE 1
Follow a healthy dietary pattern at every life stage
102
DIETARY GUIDELINES FOR AMERICANS: GUIDELINES 2
Enjoy nutrient dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
103
DIETARY GUIDELINES FOR AMERICANS: GUIDELINES 3
Meet food groups needs with nutrient dense foods and beverages and stay within kcalorie limits
104
DIETARY GUIDELINES FOR AMERICANS: GUIDELINES 4
Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages
105
Dark green veggies=
Vitamin B folate
106
Red and orange veggies
Vitamin A
107
Legumes
Iron and protein
108
Starchy veggies
Carb energy
109
1/4 cup dried fruit and nuts=
Golf ball
110
3oz of meat=
Deck of cards
111
1 cup of fruit or veggie=
A baseball
112
2 tbs of peanut butter
A ping pong ball
113
Food labels list:
-food ingredients
-serving size
-# of kcal provided
- key nutrient quantities in a food
114
1oz of protein=
-1oz of cooked lean meat, poultry, seafood
-1 egg
-1/4 cup legumes or tofu
-1tablespoon of peanut butter
-1/2 oz nuts and seeds
