Chapter 2 Nutrition Flashcards

1
Q

How are recommended dietary intakes determined

What did they set

A

Food and nutritional board

Institute of medicine of the national academy of sciences

First to set RDA

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2
Q

What are DRIs

What are the different ones (4 categories)

A

Dietary reference intakes

Estimated average requirement

Recommended dietary allowance

Adequate intake

Tolerable upper intake level

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3
Q

What is Estimated Average requirement (EAR)

A

Nutrient intake estimated to meet the requirement of half the healthy individuals in a population

Used to establish RDA

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4
Q

What are marconutrients measured in

What are micronutrients measured in

A

Grams or ounces

Milligram or microgram

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5
Q

Water is measured in

A

Grams or ounces

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6
Q

What are essential nutrients

A

Cannot be produced in adequate amounts in body and therefore must be consumed in diet

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7
Q

What are RDA and when was it first set

What does it represent

A

Recommended dietary allowances

1941

The average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals in a populations

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8
Q

What are Tolerable upper intake level (UL)

What is it considered to be

A

Highest level of daily nutrient intake that poses no risk of adverse health effects

Maximum for daily intake of specific nutrient on a long term basis

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9
Q

How do we go about using DRI

What does it not tell us

What is it sometimes also referred as

A

Used to assess adequacy

What specific foods to eat

Daily value (DV) on labels

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10
Q

What is the key message from “MyPlate”

A
Fruits
Vegtables
Grains
Protein
Small bowl of dairy

Mainly vegetables and grains

No knife indicating less meat consumption

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11
Q

What is food exchange system

What are the 6 different food exchanges

A

Food in an exchange contain similar nutrient and caloric value

Diary/Milk
Protein/Meat and meat substitutes
Grain/Starch
Vegetable
Fruit
Fat
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12
Q

What is nutrient density

A

Foods that contain a significant amount of a specific nutrient

WHEN compared to its caloric content = high density

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13
Q

What is the opposite of nutrient density

A

Empty calorie

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14
Q

What are healthful dietary guidelines there for

A

Developed to help minimize the risk of various chronic diseases

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15
Q

What is the first guideline

A

Follow a healthy eating pattern across lifespan

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16
Q

What is diet considered the most powerful tool in

A

Reducing the onset of disease

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17
Q

What is the second guideline

A

Focus on variety, nutrient density and amount

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18
Q

What do healthy eating patterns need to do

A

Stay within appropriate calorie limits - based on individual

Meet nutritional needs

Be achievable and maintainable for long term

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19
Q

What is the third guideline

A

Limit calories from added sugars and saturated fats and reduce sodium intake

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20
Q

We should limit added sugars to…

A

Less than 10% total calories daily

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21
Q

We should limit saturated fats to…

Replace them with…

A

Less than 10% of total calories daily

Unsaturated fats

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22
Q

We should limit sodium to…

A

Less than 2300 mg daily

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23
Q

We should limit alcohol to…

A

No more than 1 drink daily for women

No more than 2 drinks daily for men

24
Q

What is guideline 4

Some examples

A

Shift to healthier food and beverages

Whole milk to low fat milk

White bread to whole wheat

25
Q

What is guideline 5

A

Support healthy eating patterns for all

26
Q

How do we do guideline 5 for:

Home

A

Add more veggies
Plan meals as family
Add physical activity

27
Q

How do we do guideline 5 for:

School

A

Have healthier options in canteen
Encourage nutrition education
Add physical activity

28
Q

How do we do guideline 5 for:

Work

A

Add healthy food in vending machines
Provide health and wellness and nutrition counselling
Plan physical activity

29
Q

How do we do guideline 5 for:

In the community

A

Start community garden

Improve healthy food options at food banks and shelters

30
Q

What are vegans

A

No animal products at all

31
Q

What are Ovovegetarians

A

Eats eggs

32
Q

What are Lactovegetarians

A

Eat dairy products

33
Q

What are Ovovegetarians/Lactovegetarians

A

Eat eggs and dairy products

34
Q

What are Pescovegetarian

A

Eat fish

35
Q

What are semivegetarian

A

Eat fish and white poultry meat

36
Q

What are the nutritional concerns with vegetarian diet

A

Inadequate calories - problem with athletes and children

Vitamins - B12 not found in natural plant foods

Minerals - diets mat be low in iron calcium and zinc

Protein - grains low in lysine, legumes low in methionine

37
Q

Vegan diets should include

A

Complementary proteins

38
Q

What about a vegetarian diet is more healthful than non

A
Low saturated fat
No cholestrol
Low caloric content
High vitamin
High nutrient density
High phytochemical content - plant chemicals
39
Q

Pros and cons of vegetarian diet on physical performance

A

Pros:
Rich in carbs
Adequate vitamins and minerals
Plant and animal protein appear to be adequate

Cons:
At risk for non anemic iron deficiency or anemia
Lower muscle creatine levels may affect performance

40
Q

What two fats have to be listed on a label

A

Saturated and Trans

41
Q

The serving size has to be

A

Standardised

42
Q

The list of ingredients on a label will be listed in

A

Descending order by weight

43
Q

How do we go about selecting a healthier diet

What is it based on

A

The daily Value (DV)

Based on some of the DRI values

44
Q

The % of the DV on the label is based on

A

2000 calorie intake - Adult female

45
Q

What vitamins and minerals are required to be on the new label

A

Vitamin D
Calcium
Iron
Potassium

46
Q

Why is protein DV not shown

A

Expensive to test

47
Q

The package must now include the…

A

Address and name of the food manufacturer

48
Q

What are dietary supplements

What is the list

A

As by DSHEA, a supplement is a food producted added to the total diet that contains at least one of the follow:

Vitamin
Mineral
Herb or botanical
Amino acid
Metabolite
Constituent
Extract
Combination of any
49
Q

Do dietary supplement improve health

A

Best to obtain nutrients from natural wholesome food

Benefits elderly, women and child bearing

Most herbals are not researched

Products often mislabeled

FDA related issues

50
Q

What should i eat during competition

What should I eat after competition

A

Only fluids and carbohydrates may be necessary

Balance diet will meet nutritional needs
Carbs, fluid important

51
Q

Should athletes use commercial sports foods

Examples

A

May be convenient before, during or after competition or training

Should not be used as a substitute

Sports bars, gels, candy or supplements

52
Q

What are lysine and methionine

A

Essential amino acids that are low in grains and legumes

53
Q

What do you do when you complement proteins

Mutual supplementation

A

Mix grains with legumes to get both essential amino acids

54
Q

What are the daily value of:

Total fat
Sat fat
Cholesterol
Sodium
Total Carb
Dietary fiber

BASED ON 2000 calorie diet

A

65g

20g

300mg

2400mg

300g

25g

55
Q

What did DSHEA do

It didnt require…

A

Made a law in 1994 making all supplement have to include food labels

It didnt require safety testing, purity testing or efficacy testing

56
Q

Has there been an improvement in labeling since the promise of 2010

A

NO