Exam 1 Flashcards
These are collectively the leading cause of death in the U.S.
Chronic diseases
This many deaths are caused from a chronic disease
7 out of 10
In 2010 nearly this many adults had at least one chronic illness
1 out of 2
Four common causes of chronic disease
poor nutrition
inadequate physical activity
smoking
excessive alcohol intake
This is an important aspect of healthy living but it is important to keep it in perspectiv
nutrition
What is the basis for MyPlate
Dietary guidelines for americans
Dietary reference intakes are based on
dietary guidelines for americans
These are a starting point for moiving in the direction of a more healthful, nutrient-dense, balance diet (serve as a reminder to the public)
MyPyramind, MyPlate
This is a consumer tool to aide in healthful eating
nutrition facts label
Who are the DG’s directed at?
policymakers, nutrition educators, and health professionals
Who are the DG’s not directed at?
Consumers
Who produced the DG’s?
USDA and HHS
United States Department of Agriculture
Health and Human Services
When were the DG’s created?
1980
How often are the DG’s updated
Every 5 years
How many cups in a quart
4
How many tablespons in a cup
16
how many cups in a gallon
16
how many cups in a pint
2
how many liquid ounces in a cup
8 oz
How many teaspoons in a tablespoon
3
What does the USDA’s MyPyramid symbolize
a simple personalized approach to remind consumers to make healthy food choices and to be active everyday
What is represented by the steps and the person climbing them
Activity
What represents moderation in the food pyramid?
The narrowing of each slice of the pyramid as it reaches the top of the pyramid. The base represents foods with little or no solid fats or added sugars which should be selected more often
Personalization of MyPyramid is demonstrated by
The person on the steps
Slogan and URL
What is the slogan on MyPyramid
Steps to a healthier you
What is demonstarted by the different food group bands
proportionality
What represents variety on MyPyramid?
The 6 different color bands
What are the 6 food groups in order from left to right
grains vegetables fruits oils milk meats/beans
This is suggested by the slogan of MyPyramid
suggests people can take small steps to improve diet and lifestyle each day.
Food guides consider these 4 things
national food supply
food consumption pattern
nutritional status
nutrition standards
According to the academy of nutrition and dietetics (AND) this is the more effective topics to focus on
positive image of healthy food choices over time, rather than foods to be avoided
Rather than focusing on foods to avoid, we should focus on (5)
Moderation portion size balance and adequacy of diet over time obtaining nutrients from food physical activity
What are the five messages behind the ChooseMyPlate.gov visual
consume food from all 5 food groups at each meal
enjoy your food, but eat less
avoid oversized portions
make half your plate fruits and vegetables
eat more vegetables and grains than fruits and protein
What are the goals/main message of MyPyramid (4)
teaching tool
represents the majority of the DGA recommmentations
developed to represent intake for a while day
No expiration date on MyPyramid
What are the goals/main message of MyPlate (2)
Simply a reminder to eat healthfully at mealtime
represents intake on a per meal basis, particularly dinner
Are universal food guides applicable, and explain
No, different cultures have differences in food availability, food preferences, dietary patterns, cultural definitions of food
What is MyPlate based on?
2010 White House childhood obesity task force report that said a new generation need a new simple food icon
What is MyPlate designed do
Be a reminder about what one should be eating at a particular meal
What are the five food groups depicted by MyPlate
Dairy Grains (whole, and refined grains) Protein (include beans and peas) Vegetables (dark green, starchy, red & orange, beans & peas, ext) Fruit
Does MyPlate depict moderation and variety?
Yes, Moderation is depicted by the white space between each of the food groups
Variety is depicted by having all 5 food groups on the same plate.
What are the components included in the recommentdations for a 2000 calorie diet?
Fruit vegetables grains protein dairy oils discretionary 'empty' calorie allowance
What is an example of a food with discretionary calories?
Pop/soda
desserts
2% chocolate milk
How much fruit in a 2000 calorie diet
2 cups
how much vegetables in a 2000 calorie diet
2.5 cups
how much grains in a 2000 calorie diet
6 oz equivalents (3oz or more should be whole grain)
How much protein in a 2000 calorie diet
5.5 oz equivalents (lean)
How much dairy in a 2000 calorie diet
3 cups (select low or non-fat)
How much oils in a 2000 calorie diet
6 tsp
how many discretionary calories are alloted in a 2000 calorie diet
267
What percentages represent a poor, good, and excellent source of a nutrient on a food package?
Less than 5% is poor
10-19% is good
20% or grater is excellent
Steps to reading a nutrition facts label
Start at the top
check calories
limit the nutrients down to sodium
Get enough of the vitamins/minerals and fiber
Footnotes are at the bottom
The numbers on the right are a quick guide to % daily value
What are the dietary reference intakes
Nutrient based reference values that provide a rational for recommendations while planning and assessing diets, that estimate nutritional requirements of healthy people while minimizing risk of chronic disease
When did the DRI’s expand the RDA
1989
WHat does RDA stand for
Recommended daily allowances
DRI’s include this 2 food components
essential
nonessential
DRI’s are based on this
daily, average consumption
Dietary reference intakes are composed of these 4 things
estimated average requirements
recommended daily allowances
adequate intake
tolerable upper intake levels
Estimated average requirements (EAR) does this
intake that meets the estimated needs of 50% of the individuals in a specific group (age/gender)
Recommended daily allowances (RDA) do this
intake that meets the needs of 97-98% of the population in a specific group (age/gender)
Adequate intake is used if (AI)
insufficient evidence exists to establish an EAR
AI is expected to do this
Meet or exceed the amount needed to maintain a specific nutritional state in essentially all members of a specific population
Tolerable upper intake level is for this reason
maximum amount of a nutrient that appears safe for most healthy people
Beyond the UL this can happen
risk for toxic effects
Estimated energy requirements (EER) gives this information
average dietary energy intake that is predicted to maintain energy balance in a healthy adult
Packages must have these 5 things
Statement of identity net contents of package(weight) Ingredient list information of food manufacturer, packer, or distruibuter Nutrition information
What is the Nutrition facts label intended to do
help consumers make healthier choices
The nutrition facts lables includes information about this
nutrients within the food or beverage, serving size, and percent daily values
Percent daily value are based on these criteria
2000 calorie diet for healthy adults
If you are not consuming a 2000 calorie diet the nutrition facts label can still be useful for this
to determine if a food is high or low in a specific nutrient
The purpose of health claims on packages is to
to benefit consumers by providing information on healthful eating patterns
Health claims show a relationship between these two things
nutrient or other substance in a food and a disease or health related condition
Health claims must come from
a federal scientific body that is based on scientific bodies review of the scientific evidence
Health claims must state a relationship between…
a nutrient and a disease or health-related condition
Health claims on foods must meet these
specific nutrient levels set by the government
Define percent daily value
The percent composition a food contains of a particular nutrient based on a healthful 2000 calorie diet
What are the two types of sweeteners
Nutritive
nonnutritive
Characteristics of non-nutritive sweeteners
intense flavor
supplies little to no energy
some cannot be digested
characteristics of nutritive sweeteners
supplies some energy, less than sugar
contains calories
Why does sweetness vary from person to person
Taste genetics exposure during childhood being fed or fasted addiction (some drugs increase desire for sweets) medications (increase desire for sweets)
What are some advantages of using alternative sweeteners
sweet taste without the calories
assist in dental health
can improve dietary quality
What are some disadvantages of using alternative sweeteners
do not act like sugar in baked goods
bad after taste
Who might be inclined to use alternative sweeteners
people with diabetes
weight loss
behavior
dental caries
Who might not want to use alternative sweeteners
children and pregnant women
Functional properties of sugar in foods
sweetness solubility browning texture hygroscopicity crystallization fermentation preservation stabilizer
A good alternative sweetener is composed of what qualities
clean, sweet taste odorless safe campatible with other food ingredients stable in different food environments work synergistically with other sweeteners
What is synergy
The sum of the whole is greater than the parts
What is synergy when concerning sweeteners
Different combinations of nutritive and non-nutritive sweeteners to enhance sweetness and avoid negative characteristics
What are the nonnutritive sweeteners currently approved and used in the U.S.?
Saccharin aspartame sucralose neotame acesulfame k
saccharin =
sweet n’ low
aspartame =
nutrasweet, equal, sugar twin
sucralose =
splenda
Acesulfame K=
sunett
When should you modify a recipe
If the recipe isnt nutritionally sound
If you eat it very often
How much of it do you eat
What are the three basic ways to adjust a recipe
eliminate
reduce
substitute
What should you think about when making modifications
first, identify the ingredients that contain substance(s) you want to modify
Think about how modifying the recipe will affect the final product
Ingredient and substance identification: fats
saturated fatty acids
monounsaturated fatty acids
polyunsaturated fatty acids
cholesterol
polyunsaturated fatty acids can be obtained from
soybeans sunflower corn safflower cottonseed canola oils
Alpha-linolenic acid can be obtained from
fatty cold water fish, flaxseed, walnuts, soybeans, canola oil, fish oil
Plant stanol esters do this
reduce blood cholesterol levels
Brand names for plant stanol esters
benecol, take control
Ingredient and substance identification: sugar
white granulated sugar brown sugar honey corn syrup molasses hidden sugars
ingredient and substance identification: sodium
salt baking soda/powder monosodium glutamate pickles deli meat cheese olives canned vegetables soy sauce bouillon
What to add to increase fiber
whole grain flours
legumes
nuts and seeds
vegetables and fruits
What is the weekly suggestion and health benefit of: nuts
1oz 5x/week
decrease CVD, T2 diabetes, gallstones, LDL cholesterol
How will changing the following ingredient affect the final product: fat
flavor emulsion texture heat transfer satiety
How will changing the following ingredient affect the final product: eggs
structure thickening emulsifying leavening flavor color
How will changing the following ingredient affect the final product: sugar
flavor
volume
texture
color/browning
How will changing the following ingredient affect the final product: sodium
flavor
preservation
Decreasing fat and calories in baked products like quick breads, muffins, and cookies should focus on
reduce sugar/fat
A tip to reduce fat and calories in salad dressing
use more vinegar
Decreasing fat and calories in dairy products
use reduced fat dairy
use evaporated skim milk
cook with sharp cheese
mix non-fat and regular cheese
decreasing fat and calories in mixed dishes, casseroles, sauces, gravies
use slurry to thicken
use cooking spray
use nonstick pans
increase herbs and spices for flavor if reducing fat
4 Misc. ways to decrease fat and calories
stir fry in little fat, wine or broth
skim off cooled fat
remove skin
cooking methods
Ways to decrease saturated fat and cholesterol
use 2 egg whites for 1 yolk or use egg substitute
use margarine
use oil for solid fat
for cake or pie crust use recipes designed with oil
add more pasta/vegetables
Way to decrease sugar
reduce by 1/4 to 1/3 in baked goods and desserts
use sweet spices
buy products sweetened in own juice ore water
use alternative sweeteners
ways to decrease sodium
omit salt increase amount of other spices and herbs choose fresh products use low-sodium versions of products use powders instead of salts
Ways to increase fiber
use whole grain flours
add legumes
add nuts and sweet
add vegetables and fruits
What type of disease is celiac disease
inherited autoimmune disease
Does it have a genetic component
yes, it is inherited
What are the effects of celiac disease on the human body
The body attacks the villi of the small intestine causing them to flatten out as a response to eating the gluten forming proteins. The villi become deficient in enzymes and carrier proteins.
cells atrophy and flatten
absorption is compromised
What are the gluten forming proteins
gliadin
glutenin
What products contain the gluten forming proteins
wheat, rye, and barley
What are some general signs and symptoms of celiac disease
More than 200 signs and symptoms
Classic GI symptoms (Diarrea, constipation, blotting)
Dermatitis herpeertiformis
What are some signs and symptoms of celiac disease in children
failure to thrive delayed growth short stature delayed puberty dental enamel defects of permanent teeth A lot of pain
What nutrients are affected most by malabsorption due to celiac disease
protein, carbs, fat calcium iron folate vit a, d, e, k vit b12
Review adult symptoms of celiac disease
notes
Why is celiac disease difficult to diagnose
Because it has so many signs and symptoms that can be confused with signs and symptoms of other diseases.
Three major steps of diagnosing celiac disease
Blood test to check for antibodies
tissue biopsy of small intestine
try a gluten-free diet
What are the antibodies tested for when diagnosing celiac disease
Anti-tissue transglutaminase (tTG-IgA)
Anti-endomysium (EMA)
Anti-deaminated gliadin peptides (DGP)
How is celiac disease treated
Medical nutrition therapy (MNT)
Main treatment- eliminate wheat, barley, rye
What should people do when on a gluten free diet
Only eat oats that are not processed in factories with wheat, barley, and rye
read labels- gluten is a common additive
True/False- wheat free = gluten free
false
Hidden sources of gluten
modified food starch
preservatives
stabilizers
natural flavoring
two things that may contain gluten that one wouldn’t normaly suspect
ice cream, some meds
How long does intestinal healing take
3-6 months in children
2 years in adults
How does someone know if healing is taking place during celiac disease
Follow up testing, improvement of symptoms
What does refractory mean
permanent damage
Nutrient concerns for a gluten-free diet
add folate iron calcium fiber vitamin d b vitamins High protein and lipid intakes
What do diabetics need to be aware of on a gluten-free diet
high CHO load
What treatment can be offered to make managing celiac disease easier
cooking skills
People with celiac disease should take this
vitamin and mineral supplements
What is refractory celiact disease
celiac disease that has caused permanent damage
Functional properties of gluten in baked products
gluten provides the structure and texture to baked goods
What types of products will be greatly affected by using gluten free flours
baked products that rely on it for sturcture (cakes)
T/F: gluten-free is required on labels
false, it is voluntary
FDA definition of gluten-free
should not contain wheat, barley, rye
ingredients derived from wheat, barley, rye
less than 20ppm gluten
gluten-free labeling is enabled under this act
food allergen labeling & consumer protection act
Others using gluten-free diet even through scientific evidence is lacking
autism
behavioral problems
weight loss
strengthen immune system
6 elements in managing celiac disease
C=consult a dietitian
E=education about disease
L=lifelong adherence to a gluten-free diet
I=identify and treat nutrient deficiencies
A=access to a support group
C=continuous long-term follow-up
Which of the four focus areas of the dietary guidelines do alternative sweeteners address
Foods and food components to reduce
Non-nutritive sweeteners used in the U.S.
SANSA Saccharin Aspartame Neotame Sucralose Acesulfame K
t/f many nutritive sweeteners have the same functional properties as sugar
True
Several sweeteners contain glycosides from the stevia plant. What are these sweeteners
stevia, truvia, purevia
several sweeteners contain glycosides from the stevia plant, how can they be used in foods
many are used as a table top sweetener
List some characteristics of the following non-nutritive sweetener: saccharin
Heat stable
0 calories
bitter after taste
When was saccharin extensivly used
WWI and WWII
Non nutritive sweeteners with a ADI (acceptable daily intake)
saccharin
aspartame
sucralose
acesulfame K
List some characteristics of the following non-nutritive sweetener: aspartame
4 calories/g health risk for some people clean taste heat labile composed of 2 amino acids
List some characteristics of the following non-nutritive sweetener: sucralose
made from sucrose(add 3 chlorine atoms)
0 calories
no bulking properties
good stability
List some characteristics of the following non-nutritive sweetener: Acesulfame K
stable to heating and cooling
no after taste
List some characteristics of the following non-nutritive sweetener: Neotame
composed of aspartic acid and phenylalanine
(not metabolized to phenylalanine)
0 calories
heat stable
What are the 4 key topics addressed by DGfA 2010
Balancing calories to manage weight
Foods and food componets to reduce
foods and food components to increase
building healthy eating patterns
What can be used to replace fat in a recipe?
Fruit purees
