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MHS 1600 > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

An estimated 1 in 6 Americans develop foodborne illness each year of varying degrees of severity. Although prevalent, foodborne illness is largely

A

preventable

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2
Q

What act was signed in to law in 2011 by President Obama to help reduce incidence of foodborne illness and shift focus from responding to contamination to preventing it?

A

Food Safety and Modernization Act (FSMA)

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3
Q

List 5 of the most common causes (viral/bacterial) of foodborne illness.

A 
Norovirus
Salmonella
Clostridium perfringens
staphylococcus aureus
campylobacter
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4
Q

Effects of foodborne illness may be of particular concern and severity in what at-risk groups of people?

A

Young Children
Older adults
Pregnant women
People with weakened immune systems from disease or some medical treatments (AIDS, cancer, diabetes patients)

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5
Q

Refrigerated foods should be kept below______ degrees Fahrenheit. To avoid temperature “danger zones”, hot foods should be kept above ______degrees Fahrenheit.

A

41, 135

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6
Q

List the four steps promoted by the Fight BAC! Campaign to reduce the incidence of foodborne illness with examples

A
  1. Clean - rinse fruits and vegetables
  2. Separate - separate raw meat from other groceries
  3. Cook - cook roasts and steak to 145 F
  4. Chill - marinate food in the fridge.
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7
Q

What are the core characteristics of a healthy diet?

A
  1. Adequate amount of essential nutrients
  2. Balanced across food groups and macronutrients
  3. Variety of foods
  4. Moderation and not overindulging
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8
Q

A healthy diet should…

A
  1. Meet nutrient and calorie needs at different life stages
  2. Help maintain a healthy body weight
    3, Help prevent chronic diseases
  3. Foster an enjoyment of eating and appreciation of food
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9
Q

Does the typical American diet does align with recommended limits or goals?

A

no

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10
Q

What are nutrient dense foods?

A

Provide healthy nutrients in appreciable amounts relative to calories

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11
Q

What are energy dense foods?

A

provide calories and low amounts of nutrients

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12
Q

Do healthy diets include foods that are good sources of a number of nutrients relative to the amount of calories?

A

yes

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13
Q

What is energy density?

A

the number of calories in a given volume of food

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14
Q

what tend to increase energy density?

A

Fat, sugar, and alcohol

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15
Q

what tend to decrease energy density?

A

Fluid (water) and fiber

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16
Q

What is the primary factor that determines energy density

A

The water, fiber, and fat content of foods

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17
Q

For equal calories, how do nutrient and energy density relate?

A

portion size decreases as energy density increases

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18
Q

Who issues the dietary guidelines for americans?

A

Issued by the US Department of Agriculture (USDA) and US Department of Health and Human Services (HHS)

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19
Q

what is the purpose of the dietary guidelines for americans?

A

Evidence-based guidelines to promote health and reduce risk for major chronic disease

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20
Q

what are the dietary guidelines for americans intended for?

A

Intended for health professionals to help people age 2 and over consume a healthy diet and prevent chronic diseases

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21
Q

what are the dietary guidelines for americans a basis for?

A

federal food and nutrition policies, programs, and education

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22
Q

What do the 2015 Dietary Guidelines for Americans focus more on?

A

focuses more on eating patterns than individual food groups or dietary components

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23
Q

What are the major points in teh 2015 Dietary Guidelines for Americans?

A
  1. Follow a healthy eating pattern across the lifespan
  2. Focus on variety, nutrient density, and amount
  3. Limit calories from added sugars and saturated fats and reduce sodium intake
  4. Shift to healthier food and beverage choices
  5. Support healthy eating patterns for all
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24
Q

What helps communicate the 2015 DGAs?

A

MyPlate consumer messages

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25
Q

What do the 2015 DGAs recommend for sodium?

A

reduce daily sodium intake to < 2,300 mg

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26
Q

What do the 2015 DGAs recommend for added sugars?

A

encouraged to “consume <10% of calories per day from added sugars”

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27
Q

What do thw 2015 DGAs recommend for protein?

A

the overconsumption of protein by teen boys and adult men in particular prompted the 2015 DGAs to recommend that they specifically reduce consumption of protein foods by decreasing intake of meats, protein and eggs

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28
Q

What do the 2015 DGAs recommend for fatty acids?

A

consume < 10% of calories from saturated fatty acids was maintained from the 2010 to 2015 DGAs

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29
Q

What do the 2015 DGAs recommend for grains?

A

consume at least half of grains as whole grains

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30
Q

What’s on a food label?

A 
1 Product name
2 Manufacturer’s name and address
3 Uniform serving size
4 Amount in the package
5 Ingredients in descending order by weight
6 Nutrient components
7 Percent Daily Value
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31
Q

What do healthy diet plans emphasize?

A
  • Eat more plant foods, including fruits, vegetables, and whole grains
  • Choose lean protein from a variety of sources
  • Limit sweets and salt
  • Control portion sizes
  • Be physically active
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32
Q

1990 Nutrition Labeling and Education Act (NLEA)

A
  • Amendment to the 1938 Federal Food, Drug and Cosmetic Act
  • FDA oversees food and nutrition labeling
  • Made nutrition labeling : mandatory for most processed foods and voluntary for fresh meat, poultry, fish, milk, eggs, and produce
  • Established standardized “Nutrition Facts” panel
  • Established standard portion sizes
  • Provides details of nutrient content and ingredients
  • Simplifies comparison of similar foods
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33
Q

What are Daily Values?

A

levels for nutrients developed specifically for nutrition labels

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34
Q

what happens in diabetes?

A

the use of glucose by the body is disrupted due to lack of or the resistance to insulin

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35
Q

What are the insulin-dependent fates of glucose?

A
  • Immediate energy source to all cells
  • Converted into glycogen
  • Converted into fat
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36
Q

What are blood glucose levels regulated by?

A

by the actions of pancreatic hormones

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37
Q

What range are blood glucose levels range maintained in?

A

narrow range

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38
Q

What are blood glucose levels primarily regulated by?

A

Primarily through the actions of the pancreatic hormones insulin and glucagon

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39
Q

When is weight loss warranted for obesity?

A

Weight-loss recommended for anyone with a BMI of 30 or greater and anyone overweight with two or more other risk factors

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40
Q

What are risk factors for overweight individuals that may warrant weight loss?

A
  • Elevated waist circumference
  • Cardiovascular disease
  • Family history of cardiovascular disease
  • Smoking
  • Hypertension
  • Diabetes
  • Physical inactivity
  • Age (men 45 years or older; women 55 years or older or postmenopausal)
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41
Q

What are the goals of obesity treatment?

A

to achieve and maintain clinically meaningful weight loss

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42
Q

What is considered clinical success for obesity patient treatment?

A

Losing and maintaining of 5-10% of initial body weight

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43
Q

Why do you want to lose 5-10% of initial body weight if obese?

A

Reduces risk of chronic disease and all-cause mortality

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44
Q

What is considered long term success for obesity patients?

A

Long-term success dependent on maintenance of 10% weight loss at one year

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45
Q

What percentage of obese individuals are successful after 1 year?

A

20%

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46
Q

Why use surgical procedures for obese individual?

A

Yields significant weight loss and reduction of weight-related disorders

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47
Q

Who needs surgical obesity treatments?

A

Reserved for extreme obesity

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48
Q

What is considered extreme obesity?

A
  • BMI > 40 kg/m²

- BMI > 35 kg/m² with the presence of one or more co-morbidity (risk factors)

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49
Q

What is the problem with the Roux-en-Y obesity treatment?

A

The Roux-en-Y causes some malabsorption

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50
Q

What do healthy and effective methods of weight loss emphasize?

A

a variety of nutrient-dense foods with lifestyle changes

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51
Q

Successful “losers” share what common strategies for maintaining weight loss?

A
  • Maintaining a lower-fat, reduced-calorie eating plan
  • Eating breakfast
  • Weighing self at least once a week
  • Watching fewer than 10 hours of television per week
  • Exercising on average about one hour per day
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52
Q

What is obesity caused by?

A

a chronic imbalance in energy intake and expenditure

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53
Q

What percentage of US adults are obese?

A

Almost 40% of U.S. adults in 2017 (39.8%)

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54
Q

What are some factors that influence obesity?

A
  • Genetics
  • Environment
  • Behavior
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55
Q

Is obesity considered an epidemic?

A

yes

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56
Q

What percentage of adults in the US are considered overweight?

A

Over 70% of U.S. adults in 2016 (71.6%)

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57
Q

What is BMI?

A

body mass index; body weight (kg)/height2 (m2)

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58
Q

What do hormonal changes associated with obese individuals result in?

A

result in a low-grade chronic inflammation

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59
Q

What do hormonal changes in obese individuals cause biologically?

A
  • Enlarged fat cells produce excess hormones and hormone-like messengers
  • Hormones cause low-grade inflammation
  • Adverse health effects and increased risk of chronic disease
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60
Q

What is BMI a measure of?

A

weight for height to estimate body fat

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61
Q

What is considered underweight for BMI?

A

18.5 kg/m²

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62
Q

What is considered normal for BMI?

A

18.5-24.9 kg/m²

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63
Q

What is considered overweight for BMI?

A

25-29.9 kg/m²

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64
Q

What is considered obese for BMI?

A

30 kg/m²

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65
Q

What is waist circumference an estimator for?

A

abdominal obesity

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66
Q

What is a better indicator of health risk than BMI alone?

A

Considering waist circumference in addition to BMI better indicator of health risk than BMI alone

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67
Q

What does visceral fat put individuals at risk of?

A
  • Cardiovascular disease
  • Type 2 diabetes
  • Insulin resistance
  • Premature all-cause mortality
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68
Q

Is visceral fat an independent or dependent health risk?

A

independent

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69
Q

What determines the presence of abdominal obesity and increased risk?

A

waist circumference

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70
Q

What is considered abdominal obesity for women?

A

> 35 inches (88 cm)

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71
Q

What is considered abdominal obesity for men?

A

> 40 inches (102 cm)

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72
Q

What does measuring waist circumference assess?

A

assesses presence of abdominal obesity

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73
Q

Are there a variety of methods to analyze body composition which provide a more direct measure of body fat?

A

yes

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74
Q

what are low body fat levels associated with?

A
  • delayed physical maturation during adolescence
  • Infertility
  • amenorrhea (cessation of menstruation)
  • accelerated bone loss
  • problems that accompany starvation
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75
Q

What is body fat essential for?

A

manufacture of hormones

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76
Q

What is body fat a required component of?

A

every cell in the body

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77
Q

What does body fat provide?

A

a cushion for internal organs

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78
Q

How much body fat do men need for survival?

A

3 to 5%

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79
Q

How much body fat do women need for survival?

A

10 to 12%

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80
Q

What is energy required for?

A

to sustain life

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81
Q

what is energy?

A

Capacity to do work

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82
Q

How is energy obtained?

A

Obtained by the breakdown of carbohydrates, protein, fats, and alcohol

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83
Q

What is energy measured in?

A

measured in units called calories

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84
Q

what is a calorie?

A

energy required to raise 1 g of water 1°C

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85
Q

what is a kcal?

A

the energy required to raise 1 kg of water 1°C

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86
Q

What is the energy in food measured in?

A

kcal

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87
Q

What are two ways that energy balance and food intake are regulated by the body?

A

short-term and long-term system

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88
Q

what is the short term system for energy balance?

A
  • Mediated by hormones (ghrelin)
  • Mediated by stomach pressure
  • Regulates hunger and satiety
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89
Q

What is the long-term system for energy balance?

A
  • Mediated by hormones (Leptin)
  • Adjusts food intake and energy expenditure
  • Maintains adequate fat stores
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90
Q

What is ghrelin?

A
  • Produced in the stomach

- Stimulates hunger

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91
Q

What is leptin?

A
  • Produced by adipose tissue

- Suppresses hunger

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92
Q

How is energy balance regulated?

A

by hormones

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93
Q

what is food intake regulated by?

A

fullness during meals and satisfaction between meals

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94
Q

What is satiation?

A
  • Sense of fullness during a meal

- Leads to termination of a meal

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95
Q

What is satiety?

A
  • Feeling the effect of a meal after and between meals

- Lacking interest in food

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96
Q

What is atiation and satiety affected by?

A

Gastric distention

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97
Q

What is hunger’s origin?

A

a biological impulse

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98
Q

what is appetite’s origin?

A

a product of sensory stimuli and perceived pleasure

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99
Q

what is appetite?

A

Liking or wanting of food

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100
Q

what is appetite affected by?

A

the “toxic food environment”

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101
Q

What are components of total energy expenditure?

A
  • Basal metabolism
  • Thermic effect of food (TEF)
  • Activity energy expenditure (AEE)
102
Q

What is the largest component of total energy expenditure?

A

basal metabolism

103
Q

What is energy expenditure required for?

A

to maintain the ongoing functions that sustain life

104
Q

What factors affect Basal Metabolic Rate (BMR)?

A
  • Fat-free mass (FFM)

- Largest determinate of BMR is how much muscles and lean tissue someone has

105
Q

How many more time metaboligcally active is skeletal muscle than adipose tissue?

A

3x

106
Q

How do you estimate BMR in normal weight women?

A

weight (in kg) X 23.2

107
Q

How do you estimate BMR in normal weight men?

A

weight (in kg) X 24

108
Q

What is the Thermic effect of food (TEF)?

A

Energy needed to digest, absorb, and metabolize nutrients in our food

109
Q

What is the thermic effect of food generally equivalent to?

A

10% of the energy content of the food ingested

110
Q

Does the thermic effect of food vary greatly between people?

A

no

111
Q

What is the most variable factor of TEE?

A

Activity energy expenditure (AEE)

112
Q

What is Activity Energy Expenditure?

A

Amount of energy expended in physical activity per day

113
Q

What does activity energy expenditure include?

A

Includes contraction of skeletal muscles to move and to maintain posture

114
Q

What makes up our activity related energy expenditure?

A

Intentional “exercise” and NEAT

115
Q

What is NEAT?

A

Nonexercise activity thermogenesis; activities of daily life

116
Q

What is cardiovascular disease (CVD)?

A

Disease of the heart and blood vessels, including the vessels that supply the brain.

117
Q

Where does the development of atherosclerosis often begins?

A

with an injury to the arterial lining

118
Q

What is a major risk factor for heart attack and stroke?

A

Atherosclerosis

119
Q

What are nonmodifiable risk factors for CVD?

A
  • Age
  • Family history
  • Gender
  • Post-menopausal
120
Q

What are modifiable CVD risk factors?

A
  • Hypertension
  • Diabetes mellitus
  • Dyslipidemia
  • Obesity
  • Sedentary lifestyle
  • Smoking
  • Stress
121
Q

What is dyslipidemia?

A

elevated cholesterol, LDL, and/or triglycerides; low HDL

122
Q

What are risk factors that increase the likelihood of developing CVD?

A
  • Family history of heart disease
  • Race
  • Age
  • Gender
  • Smoking
  • Diet high in saturated and trans fats, cholesterol, sodium, and added sugar
  • Sedentary lifestyle
  • Obesity
  • Diabetes
  • Excessive alcohol consumption
  • High blood pressure
  • High blood lipid levels (cholesterol, LDL, and triglyceride)
123
Q

What can appropriate diet and lifestyle choices reduce our risk for CVD by?

A

about 80%

124
Q

What are some strategies to reduce the risk of CVD?

A
  • Consumption of plant sterols or stanols
  • Plant-based diets
  • Nut consumption
  • Oily, cold-water fish
  • Whole grain oats
  • Moderate alcohol consumption
  • Substituting unsaturated oils for saturated fats
125
Q

What is atherosclerosis?

A
  1. A thickening & hardening of arteries along with plaque development along blood vessel walls, is a major cause of heart attack & stroke
  2. A form of cardiovascular disease (CVD) that begins with injury to vessel wall that triggers inflammation and low-density lipoprotein (LDL) cholesterol infiltration, which results in plaque accumulation
126
Q

What are major factors affect risk for CVD?

A

The concentrations of total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides

127
Q

What are the 2015 guidelines for americans regarding CVD risk?

A
  • Recommend limiting saturated fat to < 10% of total calories
  • Strictly limit intake of trans fatty acids
128
Q

What are the primary carrier of cholesterol to all cells?

A

LDL

129
Q

Where is LDL made?

A

in the liver

130
Q

What does LDL transport?

A

cholesterol from liver to cells of body

131
Q

Elevated levels of what is associated with an increased risk of heart disease?

A

LDL

132
Q

What is often called “bad cholesterol”?

A

LDL

133
Q

What is the saying for LDL?

A

“Less is more”

134
Q

What is different about HDL?

A

Contain higher proportion of protein

135
Q

What does HDL transport?

A

Transports cholesterol from the cells and tissues to transport back to the liver

136
Q

What is HDL called?

A

“Reverse cholesterol transporter”

137
Q

High levels of what is associated with a decreased risk of heart disease?

A

HDL

138
Q

What is HDL’s nickname?

A

“good cholesterol”

139
Q

What is the saying for HDL?

A

“Higher is better”

140
Q

What does the pancreas secrete insulin in response to?

A

increased blood glucose

141
Q

What does insulin do stimulate?

A

stimulates cells to take up glucose from the blood

142
Q

What does insulin promote?

A
  1. promotes storage of excess glucose as glycogen in liver and skeletal muscle
  2. promotes conversion of excess glucose to fat in liver and adipose
143
Q

What does the pancreas secrete in response to increased blood glucose?

A

insulin

144
Q

What does the pancreas secrete in response to decreased blood sugar?

A

glucagon

145
Q

What does glucagon signal?

A

signals liver to release glucose into the blood

146
Q

What does glucagon break down?

A

glycogen into glucose

147
Q

What does glucagon synthesize?

A

new glucose

148
Q

What is diabetes related to?

A

abnormal utilization and regulation of glucose by the body

149
Q

What are the 3 major forms of diabetes?

A

Type 1 diabetes
Type 2 diabetes
Gestational diabetes

150
Q

What is type 1 diabetes?

A

an autoimmune disease

151
Q

What happens to pancreatic cells in type 1 diabetes?

A

Pancreatic cells that secrete insulin are destroyed by the body’s immune system

152
Q

What does the body to with glucose in type 1 diabetes?

A

Extremely low insulin levels limit body’s ability to use glucose; Muscle and adipose tissues cannot take up glucose

153
Q

What happens when blood glucose levels increase?

A

hyperglycemia

154
Q

What is diabetes the greek word for?

A

siphon

155
Q

What is mellitus the latin word for?

A

sweet

156
Q

What happens with excess glucose?

A

spills over into urine

157
Q

What does type 1 diabetes treatment require?

A

requires aligning insulin with food intake and activity to maintain desirable blood glucose level

158
Q

What are 2 ways to help type 1 diabetes?

A
  1. monitor blood glucose

2. track food choices and activity

159
Q

How is insulin administered?

A

intramuscularly by injection or insulin pump

160
Q

What is the most common form of diabetes?

A

type 2

161
Q

What is type 2 diabetes primarily attributed to?

A

prevalence of obesity and decreased physical activity

162
Q

When does type 2 diabetes occur?

A

when cells are less sensitive to the effects of insulin

163
Q

Does type 2 diabetes occur even if the pancreas is producing insulin?

A

yes

164
Q

What does insulin normally do?

A

binds to receptors on cell membranes and allows glucose to pass into cells

165
Q

What happens to glucose levels with insulin resistance?

A

increase

166
Q

What happens when insulin resistant cells “resist” the effects of insulin?

A

impairs the uptake of glucose in to cells

167
Q

What does the pancreas do in attempt to lower blood glucose?

A

overworks to make more insulin

168
Q

What does insulin resistance result in?

A

elevated levels of serum insulin, glucose and triglycerides and often increased blood pressure

169
Q

What are common risk factors for insulin resistance?

A
  • Obesity
  • Low levels of physical activity
  • Genetic predisposition
170
Q

How many Americans are thought to have prediabetes?

A

33%

171
Q

What is prediabetes?

A

early stages of insulin resistance

172
Q

What are people with prediabetes’ blood glucose levels like?

A

lower than people with type 2 diabetes, but higher than normal

173
Q

What often happens to people with prediabetes without intervention or treatment?

A

develop type 2 diabetes

174
Q

What is a prediabetic’s fasting blood glucose level?

A

100-125 mg/dL

175
Q

What is a prediabetic’s oral glucose tolerance test?

A

140-199 mg/dL

176
Q

what are type 2 diabetes’ fasting blood glucose levels?

A

> 125 mg/dL

177
Q

What are type 2 diabetes’ oral glucose tolerance test levels?

A

> 200 mg/dL

178
Q

How are prediabetes and diabetes diagnosed?

A

based on blood glucose concentrations

179
Q

What are people with prediabetes at an increased risk for?

A

type 2 diabetes, heart disease, stroke

180
Q

What are ways to normalize blood glucose and reduce risk?

A

weight control, physical activity, dietary modifications

181
Q

What are the short-term consequences of elevated blood glucose?

A

blurred vision, frequent urination, weight loss

182
Q

What are the long-term consequences of elevated blood glucose?

A

Damage to cells and organs, heart disease, hypertension, nerve damage, blindness, kidney failure, stroke, amputation

183
Q

What is the #1 cause of death in those with diabetes?

A

heart disease

184
Q

What organs can diabetes damage?

A

heart, blood vessels, kidneys, eyes, nerves

185
Q

What percentage of women develop gestational diabetes?

A

18%

186
Q

What increases risk for elevated blood glucose during pregnancy?

A

obesity

187
Q

What reduces the risk for elevated blood glucose during pregnancy?

A

exercise

188
Q

What can help lower blood glucose levels during pregnancy?

A

high fiber, low-glycemic index diet

189
Q

What does elevated blood glucose levels during pregnancy increase the risk of?

A

complications during pregnancy and at delivery

190
Q

What can elevated blood glucose levels during pregnancy cause?

A

baby to grow too large

191
Q

What does having gestational diabetes put women at risk of developing?

A

type 2 diabets

192
Q

Does gestational diabetes usually resolve itself?

A

yes, after birth

193
Q

How does gestational diabetes affect the health of the mother and baby?

A
  • Pregnancy hormones and excess body fat may increase insulin resistance
  • Glucose crosses placenta to infant
  • Infant produces excess insulin
  • Extra fuel and insulin causes infant to grow larger
194
Q

What are gestational diabetes risk factors?

A
  • Obese prior to pregnancy
  • Older than 25 years
  • Prediabetes
  • Family history of type 2 diabetes
  • Non-White race
195
Q

What play major roles in the development of diabets?

A

decreased physical activity

increased sedentary behaviors

196
Q

What are dietary factors associated with increased risk of type 2 diabetes?

A
  • excess calories
  • low intake of whole grains
  • high intake of refined carbohydrates
  • sweetened beverage
  • trans and saturated fat
197
Q

Can type 2 diabetes be reversed?

A

yes

198
Q

How can type 2 diabetes be modified or reversed?

A

changing diet, increasing physical activity, achieving and maintaining a healthy body weight

199
Q

How can type 2 diabetes by managed if lifestyle choices do not work?

A

oral medications, insulin injections

200
Q

What is glycemic load?

A

(Food’s GI x food’s grams of carbohydrates)/100

201
Q

What affects a food’s glycemic index and glycemic load?

A

type and amount of carbohydrate

202
Q

What is glycemic index

A

A number used to rank carbohydrate foods by their ability to raise blood glucose levels compared with a reference standard

203
Q

What is glycemic load?

A

The extent of increase in blood glucose levels, calculated by multiplying glycemic index by the carbohydrate content of a food

204
Q

What is carb counting?

A

method used to determine and track carbohydrates consumed for meals and snacks to appropriately balance energy needs, physical activity and medication to manage blood glucose levels

205
Q

What are two ways to manage blood glucose levels?

A

meal planning, blood glucose monitoring

206
Q

What are some ways to monitor blood glucose?

A

carb counting, monitor fat intake, increase physical activity

207
Q

What can improve insulin sensitivity?

A

physical activity

208
Q

How can a person with diabetes assist with weight control?

A

increase physical activity

209
Q

What should people with diabetes do to monitor fat intake?

A

<7% calories from saturated fat, avoid or limit trans fat

210
Q

what is hypoglycemia?

A

abnormally low blood glucose levels

211
Q

How can someone manage hypoglycemia through diet?

A
  • Moderate carbohydrate intake
  • Include protein at meals and snacks
  • Emphasize fiber rich foods, particularly soluble fiber
212
Q

What type of diet is a Mediterranean diet?

A

plant based diet

213
Q

What is the Mediterranean diet rich in?

A

fruit, vegetables, nuts, olive oil, whole grains

214
Q

What is the Mediterranean diet low in?

A

processed and red meats, dairy products, sweets

215
Q

What does the Mediterranean diet lower a person’s risk for?

A

heart problems and heart-related death

216
Q

What is the traditional mediterranean diet rich in?

A

vegetables, fruits, fish, olive oil

217
Q

What are the health benefits of the Mediterranean diet?

A
  • Different lifestyle and different diets
  • High in monounsaturated fats
  • Healthy ratio of omega-6 to omega-3 fats
  • High in fiber, antioxidants, and polyphenols
  • Moderate consumption of wine with food
  • Consumption of fish and less other meat
218
Q

What are characteristics of a plant-based diet?

A
  • Emphasize vegetables and fruits
  • Include whole grains, beans, legumes, nuts, and seeds
  • Minimal processed foods
  • Limit or omit animal foods
  • Vegetarian diets are plant-based diets
219
Q

What does a true vegetarian diet exclude?

A

all animal foods

220
Q

What are the common variations of the vegetarian diet?

A 
lacto-vegetarian
lacto-ovo vegetarian
semi-vegetarian
pescatarian
flexitarian
221
Q

What does a lacto-vegetarian eat?

A

plant foods plus dairy

222
Q

What does a lacto-ovo vegetarian eat?

A

plant foods plus dairy products and eggs

223
Q

What does a semi-vegetarian eat?

A

only exclude red meats but eat other animal products

224
Q

What does a pescatarian eat?

A

plant based with fish and shell fish

225
Q

What does a flexitarian eat?

A

mostly plant based but occasionally eat meat

226
Q

What are the nutritional benefits of a vegetarian diet?

A
  • higher nutrient intake
  • fewer overall calories
  • lower proportion of calories from fat
  • decreased consumption of processed meats
227
Q

What nutrients do vegetarians get higher intakes of?

A
  • dietary fiber
  • vitamins C, E, and folate
  • magnesium and potassium
  • antioxidants and phytochemicals
228
Q

What are the health benefits of plant-based diets?

A
  • Lower total blood cholesterol levels
  • Lower low-density lipoprotein (LDL levels)
  • Lower blood pressure
  • Reduced cardiovascular risk
  • Lower risk of obesity, heart disease, cancer, type 2 diabetes, and mortality
229
Q

What is cancer?

A

Group of conditions that result from uncontrolled growth of abnormal cells that invade the body

230
Q

What is the second leading cause of death in the US?

A

cancer

231
Q

What disease can a plant-based diet reduce the risk of?

A

cancer

232
Q

What are the 3 steps of development of cancer?

A
  1. initiation
  2. promotion
  3. progression
233
Q

What happens in the initiation stage of cancer?

A
  • Mutated permanently alters DNA sequence

* Mutated cells more likely to divide

234
Q

What happens in the promotion stage of cancer?

A

Promoters enhance growth of mutated cells

235
Q

What happens in the progression stage of cancer?

A

Cells migrate and invade other tissues (metastasis)

236
Q

What are some factors that influence the risk of cancer?

A
  1. genetic

2. enviornmental

237
Q

What are some ways a person’s environment can influence their risk of cancer?

A
  • Lifestyle choices like diet can increase or decrease risk

* Diets rich in fruits, vegetables, legumes and whole grains decrease risk; Rich in phytochemicals

238
Q

What are some recommendations to reduce the risk of cancer?

A
  • Achieve or maintain a healthy body weight
  • Limit consumption of energy-dense foods and avoid sugary drinks
  • Limit consumption of red meat and avoid processed meat
  • Limit salt intake
  • Encourage infant breastfeeding
  • Be physically active
  • Eat mostly foods of plant origin
  • Limit alcoholic drinks
  • Aim to meet nutritional needs through diet alone
  • Avoid consuming moldy grains, legumes and other foods
239
Q

What are phytochemicals?

A

provide color aroma and flavor to plant foods

240
Q

What are the health benefits of phytochemicals?

A

Chemicals have antioxidant, anti-inflammatory, or hormone-like actions

241
Q

What nutrients do vegans need to obtain from supplements?

A
  • Iron
  • Vitamin D
  • Riboflavin
  • Vitamin B12
  • Omega-3 Fatty Acids: EPA and DHA
  • Iodine
242
Q

What are nutrients of concern for individuals who avoid or restrict animal foods?

A
  • Protein
  • Iron
  • Vitamin D
  • Riboflavin
  • Vitamin B12
  • Omega-3 Fatty Acids
  • Iodine
243
Q

What is the RDA for iron for vegans?

A

80% higher

244
Q

How can vegans get enough protein?

A

Generally sufficient with adequate and varied energy intake

245
Q

What is a complete protein?

A

Provides all nine essential amino acids in amounts to support protein synthesis

246
Q

What are complete proteins?

A

Includes meat, dairy, eggs, soy products, and quinoa

247
Q

What are incomplete protein?

A

most plant foods

248
Q

What are some complementary proteins?

A

beans and rice

beans and nuts

249
Q

What type of proteins do vegetarians need to consume?

A

complementary proteins

250
Q

Where is B12 found?

A

foods of animal origin

251
Q

Where must vegans obtain B12 from?

A
  • Fortified foods
  • Fortified nutritional yeasts
  • B12 supplement

MHS 1600 (4 decks)

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