Healthy Food Philosophy Flashcards
hat are the 4 steps to adopting a healthy food philosophy?
Variety: different types of within a food group
Balance: get food from all 6 food groups
Moderation: using portion control throughout the day
Essential Nutrients: needs to fulfill two requirements.
1. health will deteriorate without them
- If permanent damage has not been done, normal function is restored after introducing into the diet
Nutritional Health
Determined by the sum of the body’s nutritional state with respect to each needed nutrient.
Three classes of Nutritional Health
- Desirable Nutrition
- Undernutrition
- Over nutrition
Desirable Nutrition
Body tissues have enough nutrients to support normal metabolic functions with available surplus stores when needed.
Malnutrition:
def: a prolonged eating habit that does not coincide with
nutritional needs
-Undernutrition: continuous insufficient consumption of nutrients. causes depleting surplus stores and cause declining health.
-Overnutrition: continuous over consumption of nutrients necessary for the body’s metabolic needs
Nutrient Source, Undernutrition, Over Nutrition
Iron- cereals, veggies; anemia; liver disease
B12- dairy, MFP; Anemia, nerve issues; Rare, dizziness, vomiting
Zinc- meat, liver, fish; decreased immune function; vomiting, low LDL cholesterol
ABCDE’s of Nutritional States
❖Anthropometric Measurements
❖Biochemical Assessment
❖Clinical Assessment
❖Dietary Assessment
❖Environmental Assessment
Limitations to ABCDE’s of Nutritional Assessments
Ambiguity
Delay between poor nutrition and clinical evidence of illness
What are food borne illnesses?
Diseases that occur due to bacterial, viral and fungal contamination of food.
Why food makes us sick
Mishandling of Food
preference for rare/med rare foods
Immunity suppressant meds
Preservation of food
- Prevents growth of bacteria
- Agents: salt, sugar, smoke
-Techniques: Pasteurization, sterilization, refrigeration, freezing
Aseptic processing- sterilizing liquids
How to avoid microbes at the store
Don’t buy dented cans
Buy only what you need
Avoid brownish, slimy dry produce
How to avoid microbes at home
Wash fruits and veggies thoroughly
Wash hands thoroughly
Prepare raw meat seperately
Tips to store meat
Use refridgerated meat within 1-2 days
Use frozen meat within 3-4 months
How to avoid microbes when cooking
Eat food right away
Thoroughly cook MFP and egg
Serve cooked meat on clean plates
