Group 1 Report: Nutrition Flashcards
It is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and diseases.
Nutrition
This category of nutrients needs to be eaten in large quantities. These are:
Macronutrients; carbohydrates, proteins, fats, and water
These are nutrients required in small amounts. Examples of these are:
Micronutrients; minerals, vitamins, and antioxidants
It refers to eating a balanced diet to keep you in good health and prevent unwanted chronic diseases.
Good nutrition
This could lead to behavioral health issues because the diet contains too much or lacks certain nutrients.
Poor nutrition
Poor nutrition creates negative responses like ___, ___, and ___ in the person if they do not have the right balance of nutrient intake.
heart diseases, cancer, diabetes
_____ helps sustain and improve health through a balanced intake of nutrients from day-to-day life.
Healthy diet
A healthy diet is where macronutrients and micronutrients are consumed in _____ portions.
appropriate
A healthy diet aims to _____ and _____.
maintain body equilibrium and provide enough energy to function actively and keep a healthy body
This means following a healthy eating pattern that includes a variety of nutritious foods and drinks.
Healthy eating
Healthy eating means getting the number of _____ that is right for you.
calories
What are some of the benefits of healthy eating?
reduce your risk for overweight and obesity, heart disease, type 2 diabetes, high blood pressure, and some types of cancer
Being __________ means eating the right nutrients.
responsible with your health
A mix of healthy foods include:
whole fruits, vegetables, whole grains, proteins, low-fat or fat-free dairy, and oils
These are nutrients that should be consumed with limitations.
sodium (salt), added sugars, and saturated fat
For women, how many drink/s is/are required per day for it to be considered moderate?
1 drink or less in a day
For men, how many drink/s is/are required per day for it to be considered in moderation?
2 drinks or less in a day
_____ or _____ is always better for your health.
Drinking less, not drinking at all
Healthy eating habits must be developed at _____.
an early age
Whose responsibility is it to model in themselves the habits that children pick up and maintain when they become older?
the parents’
These affect their children indirectly through the foods purchased for and served in the household.
Parental attitudes
Parental attitudes influence the _____ and _____.
children’s exposure, habits and preferences
One approach parents can take to develop healthy eating habits in their children is to __________.
set a good example
Families should __________ as much as possible and make it a pleasant time for sharing and conversation.
eat meals together
If meals are associated with _____ and _____, children will eat faster or refuse to eat.
scolding and arguing
This approach that parents do prevents making children feel guilty.
talk to them about nutrition
This encourages children to continue healthy eating practices.
praising them when they eat healthy items
True or False: Food should be avoided as a reward to elicit a desired behavior.
True
Using food as a reward can lead to _____ and _____.
overeating, picky eating
True or False: Greater attempts to control their child’s diets reported lower intakes of both healthy and unhealthy snack foods.
False
True or False: Greater use of food as a means to control their child’s behavior reported higher levels of body dissatisfaction.
True
It is a better method for improving a child’s diet rather than control.
positive parental role model
This will help you balance food groups and portion sizes.
meal plan
Another approach is having a __________.
variety of healthy foods available
Making baked goods or snacks yourself allows you to reduce the amount of ___, ___, or ___ in them.
salt, fat, sugar
If the family often gets _____ or _____, the children will be likely to refuse to eat other more nutritious types.
fast food, processed food
It was discovered that __________ is a promising strategy for promoting the liking of previously rejected foods in children.
repeated exposure to the taste of unfamiliar foods
This approach allows you to offer more nutritious options to children if they say they are hungry before mealtime.
plan for snacks
Doing activities like this will make your children feel a sense of accomplishment and will become more willing to eat or try foods that they helped prepare.
involve your children in buying groceries and preparing meals
Involving your children in buying groceries and preparing meals will allow you to __________ and __________.
know their preferences, teach them about proper nutrition
This approach, for instance limiting sodas to once a week or tracking the number of glasses of water, will encourage healthier habits.
set family goals
What are the other healthy habits children should learn?
getting enough hours of sleep, reducing screen time, and keeping active
What are the other healthy habits children should learn?
getting enough hours of sleep, reducing screen time, and keeping active
This stage is characterized by fast development in height and weight due to the stimulation release of hormones required for the transition into adulthood.
Adolescence
According to the __________, hey have the greatest recommended nutritional intake per day for energy and proteins.
2015 Philippine Dietary Reference Intake; adolescents
Adolescents require a unique diet to meet their special demands, notably during _____, _____, and _____.
growth spurts, reproduction-related changes, brain and cognitive development
An adolescent Filipino must consume (per day):
6-8 servings of carb-rich foods, 3-4 1/2 servings of protein-rich foods, 3 servings of vegetables, 3 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and milk products, and 6-8 glasses of water
During _____, nutrient storage and the mother’s diet are the only sources of sustenance for a growing and developing baby.
pregnancy
Pregnant women must consume a range of __________, __________, __________.
carbohydrates for energy, proteins for body-building, vitamins and minerals for body-regulating
Pregnant women must consume the following foods on a daily basis:
5 1/2-6 servings of carb-rich foods, 4-5 servings of protein, 3-4 servings of vegetables, 2 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and dairy products, 6-8 glasses of water
It is also critical for pregnant women to avoid ___, ___, and ___.
tea, coffee, and sugar-sweetened beverages
To avoid iodine deficiency, pregnant women should use _____.
iodized salt
Individuals aged 60 and up are classified as _____.
older adults
What are some of the difficulties older adults experience when it comes to eating?
difficulty chewing or swallowing food, degradation of sense of smell or taste, side effects of some drugs, decreased appetite, and lifestyle changes
An elderly Filipino must consume:
4 1/2-5 servings of carbs, 3 servings of proteins, 3 servings of vegetables, 2 servings of 1 medium sliced fruit or 1 slice of a big fruit, 1 serving of milk and milk products, 6-8 glasses of water
Elderly Filipinos should limit their alcohol intake to ___ glasses per day and should also limit their intake of _____.
2, salty foods
It refers to a balanced diet that includes fruits, vegetables, carbohydrates, proteins, etc.
healthy diet
What are some of the benefits of a healthy diet?
protects us from forms of illness, prevents malnutrition and even obesity, boosting immunity, strengthening bones, helping the digestive system, and supporting brain growth
What are the dangerous signs of diet?
extreme hunger; fatigue; digestive issues; always in a bad mood; constantly cold; breaking out, dry hair, and brittle nails; depression; bad memory
This diet has the potential to improve heart health, stabilize blood sugar levels, and benefit brain health.
Mediterranean diet
This diet involves making small and manageable dietary changes that are flexible and rooted in proven nutritional advice.
Dietary Approaches to Stop Hypertension (DASH) diet
The DASH diet helps _____, _____, _____, and is _____.
manage type 2 diabetes, boosts heart health, lower blood pressure, nutritionally balanced
The DASH diet aims to lower _____ and _____ intake.
sodium, saturated fat
This is an approach to vegetarianism that is a lot more flexible.
Flexitarian diet
Its main objective is to significantly decrease your consumption of meat and animal products.
Flexitarian diet
In a flexitarian diet, it is advised to keep protein to _____, or less of your meals, and have only _____ meals (of 21 in a week) contain animal protein.
25%, 6-15
This diet emphasizes the consumption of green leafy vegetables and berries; lower inflammation and oxidative stress are some of its benefits.
MIND diet
It is a long-term weight loss plan developed by the Mayo Clinic that focuses on changing your diet and lifestyle instead of following gimmicks.
Mayo Clinic diet
The Mayo Clinic diet has the phases _____ and _____.
Lose It, Live It
A healthy weight is having a BMI between _____.
18.5 to 24.9
If you are _____, you run a higher risk of developing serious health issues like heart disease, high blood pressure, type 2 diabetes, gallstones, breathing issues, and certain cancers.
obese or overweight
If you are _____, you’re at a greater risk of obtaining malnutrition, osteoporosis, decreased muscle strength, and lower immunity.
underweight
What are the ways to reach a healthy weight?
exercise, control your calorie intake, eat mindfully, watch out for portion sizes, get the sleep you need, stress reduction, reduce screen time, don’t skip breakfast
What are the three ways in calculating the BMR?
Mifflin-St Jeor Equation, Revised Harris-Benedict Equation, Katch-McArdle Formula
How many calories are required for boys?
2,800
How many calories are required for girls?
2,200
It is a daily log of what you eat.
food journal
In creating a food journal, it is important to be _____ as possible.
consistent
What are the tips for writing a food journal?
log everything as soon as you can; write down everything; be specific; monitor your mood
Another sample food diary from the __________ presents all the food consumed at certain times throughout the day along with its amount, preparation method, and fat used.
Cleveland Clinic website
One must remain _____ and _____ in your food journal entries.
consistent, truthful
It is the time when a person’s body needs the most calories.
early adolescence
Your _____ is sped up by breakfast, burning calories while also providing you with the energy to accomplish more throughout the day.
metabolism
A _____ is a unit of measurement for the energy content of food.
calorie
It prevents weight gain and helps us maintain a healthy weight.
exercise
