Dietary Guidelines Flashcards by Austin Mahlik

Six main categories of nutrients

Carbs
Fats
Proteins
Vitamins
Minerals
Water

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min intake of fruits ad veggies (servings)

9-10

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foods recommended on Mediterranean Food Pyramid

Mainly plant based…

Eat grains, nuts, beans, olive oil, cheese daily

Eat fish, poultry, eggs, sweets a few times a week

Eat red meat a few times a month

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Why is mediterranean food pyramid reommendded

they have less… cancer, type II diabetes, and alzheimers; mainly plant based diet

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Mediterranean diet days eat what daily?

grians, nuts, cheese, olive oil

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Mediterranean diet days eat what a few times a week

fish, poultry, eggs, sweets

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Mediterranean diet days eat what a few times a month

red meat

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Good vs bad carbs

good are unsaturated while bad are saturated and trans

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Good carbs are absorbed _____ which avoids _____

slowly, which avoids spikes in blood sugar

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bad carbs are ______ and ____ which strips away _____

refined and processes
Fiber

Ex: white bread/rice

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Fish intake recommendation by American Heart Association? Why?

2 servings/week to obtain omega 3 polyunsaturated fatty acids

500mg/day of EPA plus DHA (or 1,000mg fish oil)

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moderate drinking as defined by dietary guidelines

1 drink a day for women, 2 for men

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equivalent of one alcoholic drink

14g (.6 fl oz) pure alcohol, 12 oz beer, 5 oz wine, 1.5 oz 80proof

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Apple vs pear overweight

Apple –> central body obesity-men

Pear –> lower body obesity-women

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daily exercise recommendations for health and for weight loss

30 min

60 min for weight loss

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Highest antioxidant foods

dried red bean
berries
artichoke
apple

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measures antioxidant levels

ORAC-Oxygen Radical Absorbance Capacity

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ORAC

oxygen radical absorbance capacity… ranks antioxidants

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plants are rich in ______ and antioxidants which pertains to ORAC

pytochemicals

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Spices with highest ORAC

gound cloves, ground cinnamon, oregano

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Fat is what % of cals

30% kcals

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Sat fat is what % of cals

10%

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carbs are what % of cals

60% of kcals

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protein what % of cals

10% kcals

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g fiber per 1000cals

11.5g

Carbs X ____ = kcal

protein x ____=kcal

fats x ____ = kcal

what is fiber?

indigestible carbs

Recommendations for fiber

men 38g | women 25g

g fiber in grains

1-2gms

g fiber in veggies

2-3gms

g fiber in fruits

2gms

g fiber in legumes

5gms

cholesterol food sources

animals

nutrients listed on food labels

fat (total and sat), cholesterol, Na, carbs (total, dietary, sugars), vitamins and minerals

calc total kcals and % kcals from fat given in grams

Fat (g) x 9 = kcals of fat.. | Then kcals fat/total kcals x 100 = % kcals from fat

Organics better? Safer?

Not really proven

Dirty Dozen

non-organics have more residue; apples, peppers, celery, cherries, grapes, spinach

primary vs secondary nutritional def

primary is def of vital nutrients and secondary is when body cannot absorb

foods with high and low cariogenecity

high --> soda, sports drinks, candy, dried fruits, chips, refined carbs low --> cheese, proteins, fats, nuts

pH of deminerization

5.5

Which sugar is most cariogenic

Sucrose is most.. also fructose, lactose, glc

Fruit and veggies servings a day (servings and cups)

9 servings; 2 cups fruits and 2.5 cups veggies

Fat should be ___ % from sat fat and ___ % from trans

10/ less than 1

Limit cholesterol to ____ a day

300mg

limit salt to about _____ which is equal to _____mg

1 level tsp, 2,000mg; 1500 if hypertensive

mg salt a day if hypertensive

1500mg

2000 KCAL PLAN:

2c.(4srvgs)fruit; 2.c.(5srvgs)veggies; 6oz grains; 5oz meats/PRO; 3c. milk; 6tsp. oils; (Discretionary kcals=267/day)

Vit A def -->

degenerates ameloblast/impairs diff of odontoblast/salivary glands disfunction

too much vit A -->

clef palalte

can cause degen of ameloblast, odontoblast

Vit A def

def may cause delayed tooth eruption, small teeth, increased caries, impaired salivary glands

protein def

necessary for formation of collagen (in mineralized structure except enamel); def --> gingivitis/bleeding; atrophy and porotic enamel/dentin, needed for integrity of capillaries

Vit C

needed for healing following oral surgery

Protein, Vit A, Vit C, and zinc

influences Ca (needed for absorption) and P absorption; def interfere with enamel, dentin, and cementum def

Vit D

Collected by ameloblasts, cementoblasts,and odontoblasts; deposited at protein matrix (calcification of teeth)

Ca and P

Can cause formation of flourapeptite instead of hydroxyapeptite,resistant to acid and suppresses metabolic activity of oral bacteria

Flouride

Trace amts needed for maintaining keratin production of epithelial cells during normal cell turnover; def --> loss of taste

Zinc

Def --> loss of taste

Zinc

Decalcification reached __ to ___ after exposure to sugar/low pH. Lasts __-___ min

20s-2 min 20-40min

specific bacteria associated with dental caries

Strep and lactobacilli

effects of proteins or fats on caries incidence

proteins undigested in mouth may be cariostatic (buffer acid) and inc saliva Fats also cariostatic make protective oilt substance covering enamel

Most cariogenic sugar?

sucrose > >

sugar alcohols and caries?

resist fermentation by oral microflora

sugar substitute that may have anticariogenic effects?

xylitol

sugar sub-may have anti cariogenic effects

liquids vs solids cariogenic

liquids less than solids (on teeth less)

sticky vs crunchy foods cariogenic

sticky more

Cohesive solids cariogenicity?

less, stick to self

Symptoms of Vit B def present where in body?

not often localized..

beriberi

def of thiamin (vit B?)

pellagra

def of niacin (vit b?)

oral def of Vit B

redness, swelling, cheilosis

Vit B def of tongue

burning, tingling, shiny

Vit B def of oral mucosa

burning, tingling, redness, ulceration