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Nutrition Science > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

Identify information required on a food label

A

Calorie content, serving size, number of servings, number of calories per serving, dietary fat content, levels of cholesterol, dietary fiber content, dietary sodium content, carbohydrate content, protein content, vitamins/minerals, % fruit juice, and ingredients that may cause allergies reactions

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2
Q

Know the changes recently made to the food label designed to make label reading easier

A

Refreshed design includes: font size increased and bolding added, actual gram amounts for vitamins and minerals instead of %, footnote explains % daily value better

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3
Q

What changes have been made to the food label that reflects updated information about nutrition science?

A

Added sugars, calcium, iron, potassium, and vitamin D, calories from fat removed, and trans fat content added.

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4
Q

There are 20g of sugar in one serving of cereal (1/2 cup), how many grams of sugar are in 1 cup of cereal?

A

40g of sugar

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5
Q

What types of fat are required to be listed on the label?

A

Trans, saturated, and total fat

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6
Q

Apply the fact that ingredients are listed in order of weight to fiber/whole grains

A

If whole grains are not the first on the list, the product is not high in fiber

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7
Q

Know the percent daily values to determine if something is a poor, low, moderate, or high source

A

Poor: less than 5%
Low: 6-9%
Moderate: 10-19%
High: more than 20%

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8
Q

What are the 7 nutrient claims?

A

Reduced levels: 25% less than regular product
Free: Less than 5%
Good source: 10-19% DV
High source: At least 20% DV
Light: 50% less than regular product
Low fat: Less than 3g
Low sodium: Less than 140 mg

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9
Q

Discuss natural and organic labeling

A

Natural: Not regulated by FDA, anyone can slap this label on a product
Organic: Regulated by USDA

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10
Q

What are characteristics of micronutrients?

A

They don’t provide energy like macronutrients, but are still needed in small amounts

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11
Q

Differentiate between fortified and enriched foods

A

Fortified: Vitamins/minerals are added back
Enriched: Vitamins/minerals are lost during processing so then they are added back

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12
Q

What is an antioxidant? Which vitamins are antioxidants?

A

Antioxidants are nutrients that can block some of the damage caused by free radicals
Vitamins: A, C, and E

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13
Q

What can impact the bioavailability of vitamins and minerals?

A

Disease, chronic alcohol abuse, age changes, gender, and diet

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14
Q

Which vitamins are coenzymes? How are they related to macronutrients?

A

Vitamins: B vitamins
They break down macronutrients which is needed for energy (protein metabolism)

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15
Q

A deficiency of thiamine causes what? Deficiency of niacin?

A

Thiamine: Beriberi
Niacin: Pellagra

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16
Q

What types of food contain B12?

A

Animal-based foods: meats, poultry, dairy, etc.

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17
Q

What groups are at risk for B12 and why?

A

Vegans: They do not consume animal-based foods
Older adults: Gastric acid is reduced so there is not enough acid to separate protein and B12
Gastric bypass patients: Decrease intrinsic factors

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18
Q

What is the difference between folic acid and folate?

A

Folic acid: Synthetic form such as supplements
Folate: Natural form of vitamins, found in food

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19
Q

Why is folic acid important in pregnant women? How has folic acid intake increased in the US?

A

Pregnant women: It helps form the neural tube in early pregnancy (prenatal vitamins)
US: More fortified foods that contain folic acid

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20
Q

How are fat-soluble and water-soluble vitamins stored?

A

Fat soluble: Stored in liver, fatty tissue, and muscles
Water soluble: Not stored in body, excreted in urine

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21
Q

Discuss sunlight and vitamin D. Why might one have a vitamin D deficiency?

A

UV rays transform into Vitamin D precursor through cholesterol compound which is converted to Vitamin D through liver and kidney.
Vitamin D deficiency: Not being in the sun enough (staying inside, living in bigger cities, longer job hours, etc.)

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22
Q

Which mineral does vitamin D help absorb?

A

Calcium

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23
Q

What role does vitamin K play in the body? What foods are high in vitamin K? How is this related to patients on blood thinners?

A

Role: Blood clotting
Foods high in vitamin K: Leafy greens (spinach, broccoli)
Patient on blood thinners: Too much vitamin K overrides blood thinners so being consistent with intake is important

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24
Q

What is the difference between major and trace minerals?

A

Major: Greater than 100g
Trace: Less than 100g

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25
What are binders?
They limit bioavailability by binding to minerals
26
Give examples of binders
Phytates, oxalates, and polyphenols
27
Which minerals are electrolytes?
Sodium, potassium, and chloride
28
Which two disease states are significantly impacted by sodium?
Kidney disease: Cannot filter sodium Cardiovascular disease: High blood pressure causes congestive heart failure (CHF)
29
Identify foods that are high in sodium.
Packaged, processed, and restaurant foods
30
Make this meal lower in sodium: Chick-fil-a chicken sandwich with fries, Polynesian sauce, and a Diet Coke
Chick-fil-a grilled nuggets with side of fruit, no sauce, and water
31
What is the disease state related to deficiency of calcium?
Osteoporosis
32
What foods are rich in calcium?
Leafy greens, dairy, and fish with bones
33
How do the 3 organ systems respond when the blood calcium concentration is low? How does this impact bone health?
Intestines: Increases absorption of calcium Kidney: Prevents calcium loss in urine Bones: Release more calcium into the blood It impacts bone health because bone density can decrease if too much calcium is drawn out of blood
34
Where are heme and non-heme irons found?
Heme: Animal-based foods, they are absorbed better Non-heme: In both animal-based and plant-based foods
35
What can enhance iron absorption?
Vitamin C, meat, fish, and poultry
36
What can inhibit iron absorption?
Calcium competes with iron for absorption Binders such as phytates, soy, and polyphenols bind to iron to inhibit absorption
37
What is osteoporosis?
Gradually weakening, brittle bones
38
What is peak bone mass and when does one reach it?
Peak bone mass is the highest obtainable bone density to reach, it peaks at 30 and decreases as you age
39
What can someone who is young do to make sure they have a high peak bone mass?
Physical activity/exercise and adequate calcium intake
40
Why are women at higher risk for osteoporosis than men?
They have smaller, thinner bones, and a decrease in estrogen may occur due to menopause
41
What long term medication can increase the risk of osteoporosis?
Steroid treatment
42
How is one tested for osteoporosis?
Bone density test occurs before the bone is broken and dual x-ray absorptiometry (DXA)
43
How much calcium is recommended for older adults>50 to consume per day? How much calcium should be consumed at one time and why?
> 50 years old: 1,200 mg because they are at risk for brittle bones Calcium consumption at once: Only 500 mg because our body can only absorb that much at once
44
Describe the relationship between calcium and oxalates. What foods are rich in oxalates?
Relationship: Oxalate prevents calcium absorption Foods: Spinach, soy, chocolate, almonds, etc.
45
What is the difference between calcium citrate and calcium carbonate?
Calcium citrate: No stomach acid is needed to be absorbed Calcium carbonate: Requires stomach acid to be absorbed so needs to be taken with a meal, cheaper
46
What is a USP label on a supplement bottle?
It sets standards and provides seals of quality on supplement bottles, not all supplements have this label because they are not regulated
47
Why do kids seem to eat fruits better than vegetables?
We are genetically designed to prefer sweeter foods, they are also used to breastmilk
48
Give examples of how to not encourage vegetable intake in children
Nagging, bribery, and sneaking vegetables into meals, this creates a negative relationship with your child
49
Give examples of how to encourage vegetable intake in children
Introduce small portions, exposure, and repetition
50
Are foods labeled as superfood healthier? Why/why not?
Not necessarily, they do not offer any specific nutrients and are just trendy
51
What foods are regulated by the FDA? USDA?
FDA: Packaged foods, produce USDA: Meat, poultry, and eggs
52
What's the difference between food-borne intoxication and food-borne infection?
Intoxication: Illness caused by ingesting toxins Infection: Consumption of food contaminated with microorganisms like bacteria
53
Why are cooked foods still at risk for foodborne intoxication?
Because toxins cannot be cooked out
54
What foods should pregnant women avoid preventing listeria?
Refridgerated meat spreads, hot dogs, smoked seafoods, deli meats, and unpasteurized soft cheeses
55
What groups are at more risk for foodborne illnesses?
Pregnant women, young children, older adults, and those with weakened immune systems
56
For how long should hands be washed? When should hands be washed?
20 seconds, before, after preparation and in between tasks
57
Why should an avocado or melon be washed before cutting?
Pathogens can be transferred from the outside to the inside
58
What is cross contamination? How can it be prevented in food preparation? In grocery shopping? In food storage?
Cross contamination: The transfer of pathogens from one source to another Prevention: - Food prep: Cleaning knifes, separating cutting boards for meats - Grocery shopping: Put meat in a bag and separate from everything else - Food storage: Place meat in bag and place on bottom shelf of fridge
59
Why does ground beef have to be cooked to a higher temperature than a steak? Why does chicken need to be cooked to a higher temperature than steak?
Ground beef: The inside may not be cooked thoroughly because bacteria is distributed throughout Chicken: Internal bacteria of raw poultry are infiltrated deeply into the meat
60
What are the danger zone temperatures? What happens in these temperatures?
41-139 degrees, bacteria grows rapidly because food is not cooked cold or hot enough, can double within 20 minutes
61
To what temperature should steak be cooked? Ground beef? Poultry?
Steak: 145 degrees Ground beef: 160 degrees Poultry: 165 degrees
62
What is the safest way to thaw foods? What temperature of water should be used when thawing meat in water?
In the fridge (never on the counter), 40 degrees or less because too hot of water can cook the food

Nutrition Science (5 decks)

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