Food Source and Quality Flashcards
What is nutrient density?
Amount of nutrients in a food compared to the amount of calories
Nutrient dense foods will usually have high amounts of ___.
proteins, minerals, and vitamins
When a person over consumes on calories, the excess is stored as ___.
fat
Increased fat puts an individual at higher risk for chronic diseases.
What are some examples of these chronic diseases?
- Cancer
- Heart disease
- Diabetes
- Arthritis
- Obesity
Are the following grains more or less nutrient dense choices?
- Brown rice
- Oatmeal
- Whole-wheat or whole grain bread
More nutrient dense
Are the following grains more or less nutrient dense choices?
- Whole-wheat tortillas
- Air-popped popcorn
- Whole-grain ready-to-eat cereals
More nutrient dense
Are the following grains more or less nutrient dense choices?
- White rice
- White bread
- Flour tortillas
- Noodles
Less nutrient dense
Are the following fruits more or less nutrient dense choices?
- Apples
- Bananas
- Berries and cherries
More nutrient dense
Are the following fruits more or less nutrient dense choices?
- Melons
- Kiwi
- Oranges
More nutrient dense
Are the following fruits more or less nutrient dense choices?
- Peaches
- Pears
- Pineapple
More nutrient dense
Which fruits are less nutrient dense choices?
Fruits and fruit juices with added sugar
Are the following vegetables more or less nutrient dense choices?
- Broccoli
- Cauliflower
- Carrots
- Leaf lettuce
More nutrient dense
Are the following vegetables more or less nutrient dense choices?
- Dark greens
- Asparagus
- Tomatoes
- Onions and Garlic
- Peppers and squash
More nutrient dense
Are the following vegetables more or less nutrient dense choices?
- Potato
- Corn
- Parsnips
- Beets
Less nutrient dense
Are the following meats more or less nutrient dense choices?
- Lean beef or lamb
- Fish
- Poultry
- Eggs
- Shellfish
More nutrient dense
Are the following meats more or less nutrient dense choices?
- Pork
- Beef
- Lamb
- Processed meats
- Meat and poultry skin
Less nutrient dense
Are the following dairy products more or less nutrient dense choices?
- Fat-free or low-fat milk
- Cheese
- Yogurt
- Calcium-fortified soy beverages
More nutrient dense
Are the following dairy products more or less nutrient dense choices?
- Whole milk
- Sweetened yogurts
Less nutrient dense
Low energy (calorie) foods with a high density have been shown to decrease markers associated with ___ in the body.
inflammation
According to the NIH, about ___% of the world’s population will die from a disease related to chronic inflammation.
67%
According to the NIH, about 67% of the world’s population will die from a disease related to ___.
chronic inflammation
What is the gold standard for eggs?
Why?
Pasture raised eggs
Higher in vitamins E and A, as well as omega-3 fatty acids
What are six qualities to look for in well-sourced meat?
- Grass-fed (grass finished)
- No steroids
- No antibiotics
- Non-GMO feed
- Local
- Organic
What are some qualities to look for in well-sourced dairy?
- Local
- Grass-fed
- Organic
Fish/seafood is known to be a good source of ___ fatty acids.
omega 3
Fish/seafood is a good source of omega 3 fatty acids.
How many servings of fish/seafood per week is recommended?
1-2 servings
What are six qualities to look for in well-sourced vegetables and fruits?
- Organic
- Non-GMO
- Locally grown
- In season
- Fresh > frozen > canned
- EWG Clean 15 and Dirty Dozen
What is meant by “Dirty Dozen”?
12 produce items with the highest levels of pesticide residuals
What is meant by “Clean Fifteen”?
15 produce items with the lowest amount of residual pesticides
What are four possible benefits of sourdough bread?
- Easier to digest
- May benefit the gut microbiome
- More bioavailable nutrients
- Balance blood sugar levels
What is the term for a household-level economic and social condition of limited or uncertain access to adequate food?
Food insecurity
What are some consequences of food insecurity affecting children?
- Diminished physical and mental health
- Longer recoveries
- Higher hospitalization rates
- Greater incidence of developmental and educational delays
The Mediterranean diet is most similar to a ___ diet.
anti-inflammatory
Cardiometabolic meal plan focuses on using ___.
base metabolic rate
Which patients may benefit from a cardiometabolic meal plan?
- Patients with chronic disease
- Those needing weight management
- Those with heart pathologies
BMR decreasing by ___ calories per day, or ___ lbs of weight loss per week is considered healthy weight loss.
BMR decreasing by 300-500 calories per day
1-2 lbs of weight loss per week
Short-chain carbohydrates can induce abdominal symptoms that are similar to those in patients with ___.
irritable bowel syndrome
Which patients might benefit from a low FODMAP diet?
Those with abdominal symptoms
Hypothesized that those with IBS may be alleviated
What does a low FODMAP diet entail?
Reducing dietary intake of certain carbohydrates:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- Polyols
