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Nutrition Science > Exam 3 > Flashcards

Exam 3 Flashcards

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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
Q

What are binders?

A

They limit bioavailability by binding to minerals

26
Q

Give examples of binders

A

Phytates, oxalates, and polyphenols

27
Q

Which minerals are electrolytes?

A

Sodium, potassium, and chloride

28
Q

Which two disease states are significantly impacted by sodium?

A

Kidney disease: Cannot filter sodium
Cardiovascular disease: High blood pressure causes congestive heart failure (CHF)

29
Q

Identify foods that are high in sodium.

A

Packaged, processed, and restaurant foods

30
Q

Make this meal lower in sodium: Chick-fil-a chicken sandwich with fries, Polynesian sauce, and a Diet Coke

A

Chick-fil-a grilled nuggets with side of fruit, no sauce, and water

31
Q

What is the disease state related to deficiency of calcium?

A

Osteoporosis

32
Q

What foods are rich in calcium?

A

Leafy greens, dairy, and fish with bones

33
Q

How do the 3 organ systems respond when the blood calcium concentration is low? How does this impact bone health?

A

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
Q

Where are heme and non-heme irons found?

A

Heme: Animal-based foods, they are absorbed better
Non-heme: In both animal-based and plant-based foods

35
Q

What can enhance iron absorption?

A

Vitamin C, meat, fish, and poultry

36
Q

What can inhibit iron absorption?

A

Calcium competes with iron for absorption
Binders such as phytates, soy, and polyphenols bind to iron to inhibit absorption

37
Q

What is osteoporosis?

A

Gradually weakening, brittle bones

38
Q

What is peak bone mass and when does one reach it?

A

Peak bone mass is the highest obtainable bone density to reach, it peaks at 30 and decreases as you age

39
Q

What can someone who is young do to make sure they have a high peak bone mass?

A

Physical activity/exercise and adequate calcium intake

40
Q

Why are women at higher risk for osteoporosis than men?

A

They have smaller, thinner bones, and a decrease in estrogen may occur due to menopause

41
Q

What long term medication can increase the risk of osteoporosis?

A

Steroid treatment

42
Q

How is one tested for osteoporosis?

A

Bone density test occurs before the bone is broken
and dual x-ray absorptiometry (DXA)

43
Q

How much calcium is recommended for older adults>50 to consume per day? How much calcium should be consumed at one time and why?

A

> 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
Q

Describe the relationship between calcium and oxalates. What foods are rich in oxalates?

A

Relationship: Oxalate prevents calcium absorption
Foods: Spinach, soy, chocolate, almonds, etc.

45
Q

What is the difference between calcium citrate and calcium carbonate?

A

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
Q

What is a USP label on a supplement bottle?

A

It sets standards and provides seals of quality on supplement bottles, not all supplements have this label because they are not regulated

47
Q

Why do kids seem to eat fruits better than vegetables?

A

We are genetically designed to prefer sweeter foods, they are also used to breastmilk

48
Q

Give examples of how to not encourage vegetable intake in children

A

Nagging, bribery, and sneaking vegetables into meals, this creates a negative relationship with your child

49
Q

Give examples of how to encourage vegetable intake in children

A

Introduce small portions, exposure, and repetition

50
Q

Are foods labeled as superfood healthier? Why/why not?

A

Not necessarily, they do not offer any specific nutrients and are just trendy

51
Q

What foods are regulated by the FDA? USDA?

A

FDA: Packaged foods, produce
USDA: Meat, poultry, and eggs

52
Q

What’s the difference between food-borne intoxication and food-borne infection?

A

Intoxication: Illness caused by ingesting toxins
Infection: Consumption of food contaminated with microorganisms like bacteria

53
Q

Why are cooked foods still at risk for foodborne intoxication?

A

Because toxins cannot be cooked out

54
Q

What foods should pregnant women avoid preventing listeria?

A

Refridgerated meat spreads, hot dogs, smoked seafoods, deli meats, and unpasteurized soft cheeses

55
Q

What groups are at more risk for foodborne illnesses?

A

Pregnant women, young children, older adults, and those with weakened immune systems

56
Q

For how long should hands be washed? When should hands be washed?

A

20 seconds, before, after preparation and in between tasks

57
Q

Why should an avocado or melon be washed before cutting?

A

Pathogens can be transferred from the outside to the inside

58
Q

What is cross contamination? How can it be prevented in food preparation? In grocery shopping? In food storage?

A

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
Q

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?

A

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
Q

What are the danger zone temperatures? What happens in these temperatures?

A

41-139 degrees, bacteria grows rapidly because food is not cooked cold or hot enough, can double within 20 minutes

61
Q

To what temperature should steak be cooked? Ground beef? Poultry?

A

Steak: 145 degrees
Ground beef: 160 degrees
Poultry: 165 degrees

62
Q

What is the safest way to thaw foods? What temperature of water should be used when thawing meat in water?

A

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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