Exam 1 Flashcards
The food we eat and how our bodies use it
nutrition
Diet
a normal pattern of eating
Health is based on
internal and external environments
Health is a state of optimal _____, _____, and ___ well-being
physical, mental, and social
Wellness generates
The full potential for people within their environment
Wellness works to seek a
higher level of functioning
Scientific data that directs our specific nutrimental recommendations
nutritional science
Examples of national health promotion
- Healthy People 2020
2. Nutrition and weight status
Nutrition and Weight Status
promotes access to healthier food options, improve healthy weight, and reduce food insecurity
Healthy people 2020 promotes
swapping foods (unhealthy for healthier options)
The traditional approach to health treats ______ and doesn’t help_____-
treats illness or disease after symptoms are present. It does nothing to help stop cancer, heart disease and diabetes
Identifies risk factors in advance and changes dietary and lifestyle behaviors to minimize risk
preventative medicine
Signs of good nutrition
- Healthy weight
- Smooth and clear skin
- Glossy hair
- Clear and bright eyes
- Mentally and physically alert
- Less likely to get sick
Nutrients in food
- Carbohydrates
- Water
- Minerals
- Vitamins
- Lipids
- Proteins
Calcium works with ____ and ____ in the nutrient-partner principle
Vitamin D and Magnesium
Omega 3 works with ___ in NPP
Omega 6
Sodium works with __ and ___ in NPP
potassium and calcium
Calcium, Zinc, and ___ work in NPP
copper
B complex consists of
B1, B2, B3, B5, B6, B9, and B12
Antioxidants work with ___ in NPP
reactive oxygen species (ETC’s major source)
The body can’t make _____- nutrients but can make ____
essential, nonessential
Energy-yielding nutrients
carbs, lipids, and protein
+ ethanol but its not a nutrient
Functions of nutrients
provide energy, build tissue, regulate metabolism
Energy is measured in _____ or _____
Kilocalorie or Calorie (these are the same)
Kilocalorie or Calorie is
the amount of heat required to raise 1 kg of water by 1 degree celsius
(calorie= 1000 fold less so 1 g of water by 1 degree celsius)
Carbs and proteins provide
4 kcal/g
lipids provide
9 kcal/g
Ethanol provides
7 kcal/g
Carbs are the primary source of ___ and are found in ___-
fuel, found in plants (starch and sugars) and meats (glycogen
Lipids are the ______ source of energy
secondary
Proteins are the ______ for energy because it’s _______
last resort for energy because it’s so important for many other functions
Acceptable Macronutrient Distribution Ranges (AMDR)
Protein: 10-35%
Carbs: 45-64%
Lipids (20-35%)
Tissue building requires
- Proteins: AA for tissue building and repair
- Fatty acids in phospholipids
- Vitamins and minerals (C,D,K, calcium, phosphorus, iron)
Metabolism regulation by vitamins
Most B vitamins are coenzymes in metabolism (NAD, FAD, CoA)
Minerals involved in metabolism
iron, copper, etc.
Water and Fiber involvement in metabolism
regulates absorption of nutrients in GI tract
Undernutrition
reserves are depleted when intake is not enough o meet needs (occurs in food insecure or hospitalized patients)
Overnutritoin
excessive nutrient intake (due to overeating or over supplementation)
Fortified
nutrient added to food that was never in the food to begin with
Enriched
nutrient added to food that was originally in food, but lost during processing
Before WWII __% of American’s calories came from sugar and white bread
50%
Who pushed the idea of enriching foods with B vitamins
Vice President Henry Wallace
All wheat flour was enriched by
1942
Food and Nutrition Board (FNB) of Insitute of Medicine of National Academy of Sciences
determines food recommendations of US and Canada
Standards of Nutritional requirements were first published in ___ and are revised every ____ years
1941; 5-10 years
Estimated Average Requirement (EAR) is the
average nutrient requirement for a healthy population (amount needed to meet the needs of 50% of the population and prevent deficiency)
EAR is used for
populations
RDA meets nutritional need of ______ of population
97.5%
RDA are goals for
individuals not populations (specific to gender, age, etc.)
Adequate Intake (AI)
nutrient recommendations when there is insufficient evidence to calculate EAR or RDA
AI is calculated by
EAR +2 Standard deviations
AI is used for
individuals
Tolerable Upper Intake Level (UL)
highest nutrient level unlikely to cause adverse effects
(UL) is used to
prevent toxicities
Deficiency
low level of nutrient founding blood that causes a specific disease
Insufficiency
subclinical or deficient nutrient pools due to chronic poor intake (most Americans are insufficient)
Equation for finding the required grams of protein
(Lbs/2.2)X0.8= grams
Top sources of Calories in America
- Grain-based desserts
- Yeast breads
- Chicken
- Soda/ energy/ sports drinks
- Alcoholic beverages
- Pizza
- Tacos/ burritos
- Pasta
- Beef
- Dairy desserts
A personal nutritional guide should take into acute
needs, tastes, habits, living situations, economic status and energy requirements
U.S. Food and Drug Administration (FDA)
Main governing body over food supply (Except eggs, meat, poultry), dietary supplements, bottled water, food additives and formula
Food Safety & Inspection Service of the US Department of Agriculture (USDA)
Regulates domestic and imported meat, poultry, and egg products
National Oceanic and Atmospheric Administration (NOAA) Seafood Inspection Program
Regulates safety of seafood and fisheries
Environmental Protection Agency (EPA)
Regulates pesticides usage and monitors water safety
Federal Trade Commission (FTC)
Regulates advertising and truthful marketing of foods and supplements
Centers for Disease Control and Prevention (CDC)
Monitors and investigates cases of food-borne illness
Ingredients on the food label must include
- major food allergens (milk, egg, fish, shellfish, tree nuts, wheat, peanuts, and soybeans)
- Food without a reference standard should be included
For a food to be labeled high in something it needs to contain _____% of the daily value
greater than or equal to 20%
For a food to be labeled low in a nutrient it needs to contain ____% of the daily value
less than or equal to 5%
Equation to calculate % Calories from saturated fat
(Saturated fat X 9 Cal/g)/(Total calories) X 100%
A health claim
describes a food, ingredient or supplement that has been shown o decrease the risk of some type of disease
(Can’t be used on foods containing >20% DV for fat, saturated fat, cholesterol, or sodium)
“Free” Nutrient Content claim
- <0.5 g/ serving of total fat, saturated fat, trans fat, sugar
- <2mg/serving of cholesterol
- <5mg/ serving of sodium
“Low” Nutrient content claim
- < 3g/serving and < 30% Calories from total fat
- < 1g/serving and < 15% Calories from saturated and trans fat
- < 20mg/serving of cholesterol
- < 140mg/serving of sodium
“Reduced” nutrient content claim
- 25% less (Calories, fat, saturated fat, trans fat, cholesterol, sodium, sugars) than the reference product
Structure or function claims must
describe the role the nutrient or ingredient plays in affecting the normal structure or function
i.e. calcium builds strong bones, fiber maintains bowel regularity
Pesticides are used to
control invasive species of insects and plants that decrease yield or are harmful for the soil
Problems with pesticides
- food residue
- leaching into ground water
- farmer exposure
- tolerance
Foods with Organic labels MUST be
GMO-free
Pesticides used on organic food
have to be natural
Things not allowed in organic farming
- synthetic fertilizers
- Transgenic modification
- ionizing radiation
- antibiotics
- growth hormones
Some synthetic fertilizers are allowed if
structurally identical to natural
Difference in organic vs conventional food
Organic foods may have slightly higher levels of vitamins A, C, and E
Organic farming has lower ___, requires _____, ______, and is ___-
yields, more land, hands-on workers, and is more expensive to produce
The current premium on organic food is
about 30% higher than conventional
Percentage of organic sales in the U.S.
51% of all organic sales
Only ____-% of organic acres are in the U.S.
7%
Percentage of imported organic food in the U.S.
80%
40% of organic foods sold in the U.S. test positive for prohibited pesticides
Increased life expectancy if people switch to organic food
17 days in women
25 days in men
Increased life expectancy if a person eats fish 2 times a week
adds 2.2 years
Weight loss associated with switching from conventional to organic
13.8 ounce weight loss in women
1 lb 4 oz weight loss in men
Group 1 carcinogenic to humans
alcoholic beverages, estrogen, arsenic
Group 2A probably carcinogenic to humans
roundup, red meat, being a hairdresser, working nights, very hot beverages
Group 2B possibly carcinogenic to humans
ginkgo supplement, caffeic acid
Best way to remove pesticides from fruit and veggies
wash fruit and veggies under cold running water or distilled water
DNA –> DNA
DNA replication
DNA –> RNA
transcription
RNA –> protein
translation
Heirloom
Variety is at least 50 years old
Produced by open pollination
Seeds produce same characteristics year to year
Hybrid
Cross-pollination between 2 varieties of same plant
Carefully controlled pollination
May be created in lab and patented
Subsequent generations do not reproduce well
Genetically engineered
1 or more genes are altered (or turned off)
Genes can be inserted to introduce specific trait
ALL created in labs and patented
Seeds cannot be used
Honeycrisp apples are
patented
1970 Plant Variety Protection Act
granted plant breeders intellectual property rights for 18 years after development
Lenape Potato
Made in 1960 for potato chip production. Higher starch content and 400% higher solanine content (made people sick)
Biotechnology is used to ____ products
Make or modify, selective breeding for a desired trait
Insulin, penicillin, corn expressing a protein insecticide and rice that produces more vitamin A
Traditional breeding
crossing and selective breeding ( > 10,000 genes transferred) Found in most plants
Mutagenesis
exposing seeds to chemicals or radiation. Used with grapefruits. We don’t know how genes are affected
RNA interference
knocks out genes. Used to create the Arctic apple. Affects 1-2 genes
*Safety testing required
Transgenics
desired gene is inserted into specific location. Corn, soybeans, sugar beets, etc. and affects 1-4 genes
* Safety testing required
We ingest ______ genes per day while most of it is degraded
100 trillion genes
Transgenic DNA only makes up ___ of all DNA and most is destroyed by _____ or _____
0.00007%, destroyed by processing or gastrointestinal conditions
Leading cause of preventable blindness
vitamin D deficiency
- 250 million preschool kids are deficient
250,000-500,000 kids become permanently blind annually
GMO Bananas
- Bananas with gene added from a wild banana from Fiji
- Very high levels of carotenoids (preformed vitamin A)
USDA regulation
ensure no ill impact on unintended pests (bees)
FDA regulation
ensure genetically engineered foods are nutritionally the same as conventional and don’t produce allergens
EPA regulation
regulates pesticides being engineered into plants and sets the tolerance levels of pesticides
Factors determining nutrient quality of crops
Genetics, temperature, moisture supply, radiant energy, composition of the atmosphere, soil aeration and soil structure, soil reaction, biotic factors, supply of mineral nutrients, absence of growth-restricting substances
Commercially available transgenic crops
- corn
- soybeans
- cotton
- canola
- alfalfa
- rice
- squash
- potato
- sugar beets
- papaya
- arctic apple
Conventional chicken labeling
minimum of 0.5 square feet
Cage-free chicken labeling
minimum of 1 square foot, not required to be let birds outside
Free-range chicken labeling
minimum of 21 square feet, allowed outside for at least 3 hrs/ day
Pasture raised chicken labeling
minimum of 108 square feet, outside year-round with housing available
Free-range chickens are higher than conventional eggs in
total fat (MUFA and PUFA) and omega 3s
