Introduction To Basic Nutrition And Carbs Flashcards
What is nutrition
State the two major tupes of nutrientd and give three exampls under each
What are the three major functions of nutrients and give two examples under each
The science of food, the nutrients and other substances thererin, their action, interaction and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transports, utilizes and excretes food substances”.
• Macronutrients - Fats - Carbohydrates - Proteins • Micronutrients - Minerals - Vitamins • Water
- Energy giving nutrients : fats, carbohydrates & proteins
- Nutrients for growth and repair: proteins, minerals & water
- Protective and regulatory nutrients: vitamins, minerals & water
Under what basis are the food groups divided?
What are the six food groups
The staple foods of Ghana are divided into six according to their functions in the body, composition and uses in our meal patterns:
• Animal products
• Beans, nuts and oily seeds • Fruits and vegetables
• Cereals and grains
• Fats and oils
• Starchy roots and plantain
Selecting items from most of the above groups in diets promotes healthy eating
State six factors that affect food choices
• Age
• Health status
• Geographical location
• Economic status,convenience and availability;People eat foods that are accessible,
quick and easy to prepare, and within their financial means. Today’s consumers
value convenience and are willing to spend more than half of their food budget on
meals that require little, if any, further preparation.2 They frequently eat out, bring
home ready-to-eat meals, or have food delivered. Even when they venture into the
kitchen, they want to prepare a meal in 15 to 20 minutes, using less than a half
dozen ingredients—and those “ingredients” are often semiprepared foods, such as
canned soups. This emphasis on convenience limits food choices to the selections offered on menus and products designed for quick preparation. Whether decisions
based on convenience meet a person’s nutrition needs depends on the choices made.
Eating a banana or a candy bar may be equally convenient, but the fruit offers more
vitamins and minerals and less sugar and fat
• Cultural/ethnic/religious beliefs ; different ethnic groups prefer different food groups over the other . Some ethnic groups have food taboos
• Family customs
• Flavour
• Emotions; Vals day can influence the kind of food you take in . when youre happy or when youre sad there are foods you feel like taking in
• Psychological state
• Advertising
• Personal preference;As you might expect, the number one reason people choose
foods is taste—they like certain flavors. Two widely shared preferences are for the
sweetness of sugar and the savoriness of salt. Liking high-fat foods also appears to be
a universally common preference.
• Values
• Seasonality; specific foods come out in specific seasons . example mangoes come in rainy seasons
. skills of the cook and utensils available
What is dietetics
Who is a dietician
Dietetics is the integration, application and communication of principles derived from food, nutrition, social, business and basic sciences, to achieve and maintain optimal nutrition status of individuals through the development, provision and management of effective food and nutrition services in a variety of settings
- Academy of Nutrition and Dietetics, 2013
• It is derived from sciences of food, nutrition, management, communication and biological sciences – including cell and molecular biology, genetics, pharmacology, chemistry and biochemistry and physiological, behavioral and social sciences
A person with qualifications in nutrition and dietetics recognised by national authority. The dietitian applies the science of nutrition to the feeding and education of groups of people and individuals in health and disease. The scope of dietetic practice is such that dietitians may work in a variety of settings and have a variety of work functions
- International Confederation of Dietetic Associations International Definition of a Dietitian(2004)
• A Dietitian (RD) is a person with legally recognised qualification in dietetics who interprets and communicates the science of food and nutrition to enable people to make informed and practical choices about food and lifestyle in health and disease.
Who is a nutritionist
State five roles of a dietician
- A person who studies nutrition and/or provides education and counselling in nutrition principles
- This person may or may not have an academic degree in the study of nutrition and may not actually work in the field of nutrition.
- They advise clients/patients/caregivers on individualised therapeutic diet in context of their health/disease state, financial, social, psychological, emotional, cultural, religious, food resource status
- They estimate or calculate individual nutrient requirements
- They provide dietary advise in a practical manner clients can relate to
- They educate patients regarding the nature of the disease, its complications, prevention and management.
- They provide community/Public health- Nutrition education (TV, radio, corporate bodies, churches, groups, schools etc), Nutrition assessment and intervention in rural communities.
- Educate dietetics students, dietetics interns, health care professionals, and others as faculty in academic programs, or as preceptors for a supervised practice experience.
Educate the public about healthy lifestyles (nutrition, physical activity, food safety, health-related behaviors) and food choices in venues such as school classrooms,community classes and groups, supermarkets, electronic learning formats, and social media
- Supervise, manage, or direct foodservice operations from food and equipment purchasing and procurement through service—addressing food safety and sanitation, menu development and food production, customer service and financial management
- Perform assessment of a patient’s nutritional status working closely with interdisciplinary team members for care coordination
What is the dietary reference intake
What do they include?
What is it done based on?
What are estimated avergae requirements(EAR) and what is it used to evaluate
• A term used to encompass nutrient recommendations made by the Food and Nutrition Board of the National Academy of Sciences
- These include RDAs, EARs, AMDR, AIs, EERs and Uls
Dietary Reference Intakes (DRI)
The recommendations are based on the needs of population groups; 1-3yrs
4-8yrs
9-13yrs
14-18yrs
19-30yrs
31-50yrs
51-70yrs
Pregnancy
Lactation
based on age, sex and physiological state
• Estimated Average Requirements (EARs): nutrient amounts estimated to meet the needs of 50% of individuals in a specific life stage
- It is used only to evaluate adequacy of diets of groups not individuals
What is RDA,AI,Tolerable upper intake and AMDR and state their uses
WHAT is the AMDR for fat,protein and carbs
• Recommended Dietary Allowance (RDA): Nutrient intake amount sufficient to meet the needs of 97 to 98% of individuals in a specific life stage
- Used to evaluate current intake for a specific nutrient
• Adequate Intake (AI): Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA
-
• •
•
-
Dietary Reference Intakes (DRIs)
AIs are based on estimates of intakes that appear to maintain a defined nutritional state in a specific life stage
Tolerable Upper Intake Level: Used to evaluate the highest amount of daily nutrients that is unlikely to cause adverse health effects in the long run
Estimate Energy Requirement (EER): Use to estimate energy needs according to height, weight, gender, age, and physical activity pattern
Acceptable Macronutrient Distribution Range (AMDR): Range of macronutrient intake, as percentage of energy, associated with reduced risk of chronic diseases while providing for recommended intake of essential nutrients
The AMDR for fat is 20 to 35%, protein is 10 to 35% and carbohydrate is 45 to 65% of daily calories
what are the water soluble vitamins and fat soluble vitamins
what are phytochemicals
butter is an animal product while margarine is an oil or fats true or false
what are the major minerals and ttrace minerals
You can get over nutrition from micronutrients ,youll know if youre eating more or less nutrients using the dietary reference intake true or false
what is the triple burden in malnutrition
how many calories of carbs and proteins and fats give one gram
water;
B-1,2,3,6,12
C
FAT; ADEK
PHYTO- antioxidants and polyphenols . these reduce oxidative stress
major minerals; Ca,K,Na,Cl,Phosphorus,magnesium,sulfur
minor or trace minerals; copper,iodine,,molybdenum zinc,fluoride,selenium,cobalt,manganese
triple burden; Undernutrition
Overnutrition
hidden hunger
carbs-4calories
proetins-4
fats-9 caloris per gram
what is the relationship between diet and health
what are organic and inorganic nutrients
risk factors that are related to diet diseases such as DM,Hypertension,Dyslipidemia,CKD,CLD
what are the ten leasing causes of death in ghana
What is nutrition information and misinformation ( what are the 8 red flags consumers can use to identify nutrition misinformation,how will you know if the info youre getting is from a right source on the internet )
what are the characterisitcs of a healthy diet
,Early nutrition research focused on identifying the nutrients in foods that would prevent such common diseases as rickets and scurvy, the vitamin D– and vitamin C–deficiency diseases
More recently, nutrition research has focused on chronic diseases
associated with energy and nutrient excesses.
organic-carbs,lipids,proteins,vitamins (nutrients that contain carbon in their strucutural make up)
inorganic-minerals and water( nutrients that dont contain carbon in their structural make up)
Leading causes:
Malaria Lower respiratory infections Neonatal disorders lschemic heart disease Stroke HIV/AIDS Tuberculosis Diarrheal diseases Road injuries Diabetes
risk factors; obesity genetic factors cigarette smoking excessive alcohol intake Physical inactivity Inadequate fibre intake intake of refined or processed foods foods high in fat
To determine whether a website offers
reliable nutrition information, ask the
following questions:
• Who? Who is responsible for the site? Is
it staffed by qualified professionals? Look
for the authors’ names and credentials.
Have experts reviewed the content for
accuracy?
• When? When was the site last updated?
Because nutrition is an ever-changing
science, sites need to be dated and updated frequently.
• Where? Where is the information coming from? The three letters following the
dot in a Web address identify the site’s
affiliation. Addresses ending in “gov”
(government), “edu” (educational institute), and “org” (organization) generally
provide reliable information; “com”
(commercial) sites represent businesses
and, depending on their qualifications
and integrity, may or may not offer dependable information.
• Why? Why is the site giving you this
information? Is the site providing a public
service or selling a product? Many commercial sites provide accurate information,
but some do not. When money is the
prime motivation, be aware that the
information may be biased.
If you are satisfied with the answers to all
of the questions above, then ask this final
question:
• What? What is the message, and is it in
line with other reliable sources? Information that contradicts common knowledge
should be questioned. Many reliable sites
provide links to other sites to facilitate
your quest for knowledge, but this provision alone does not guarantee a reputable
intention. Be aware that any site can link
to any other site without permission.
Satisfaction guaranteed:Marketers may make generous promises, but consumers won’t be able to collect on them. 2. Quick and easy fixes; Even proven treatment take time to be effective 3. Natural:Natural is not necessarily better or safer; any product that is strong enough to be effective is strong enough to cause side effects. 4. One product does it all: No one product can possibly treat such a diverse array of conditions. 5. Time tested:Such findings would be widely publicized and accepted by health professionals. 6. Paranoid accusations:And this product’s company doesn’t want money? At least the drug company has scientific research proving the safety and effectiveness of its products. 7. Personal testimonials:Hearsay is the weakest form of evidence 8. Meaningless medical jargon:Phony terms hide the lack of scientific proof.
when you hear nutrition news, consider its source.
Ask yourself these two questions: Is the person providing the information qualified to speak on nutrition? Is the information based
on valid scientific research? If not, find a better source. After all,
your health depends on it.
Adequacy Balance Moderation Variety Quality control nutrient density(micro nutrients)
what are the components of a food label
Household and Metric Measures • 1 teaspoon (tsp) 5 milliliters (mL) • 1 tablespoon (tbs) 15 mL • 1 cup (c) 240 mL • 1 fluid ounce (fl oz) 30 mL • 1 ounce (oz) 28 grams (g)
how to calculate daily goal of fat
intakes can make informed decisions.
Nutrient claims:Have you noticed phrases such as “good source of fiber” on a box of cereal or “rich
in calcium” on a package of cheese? These and other nutrient claims may be
used on labels as long as they meet FDA definitions, which include the conditions
under which each term can be used. For example, in addition to having less than
2 milligrams of cholesterol, a “cholesterol-free” product may not contain more
than 2 grams of saturated fat and trans fat combined per serving. The accompanying glossary defines nutrient terms on food labels, including criteria for foods
described as “low,” “reduced,” and “free.”
Some descriptions imply that a food contains, or does not contain, a nutrient. Implied claims are prohibited unless they meet specified criteria. For example, a claim
that a product “contains no oil” implies that the food contains no fat. If the product
is truly fat-free, then it may make the no-oil claim, but if it contains another source
of fat, such as butter, it may not
nutrient claims: statements that
characterize the quantity of a nutrient
in a food.
The Daily Values on food labels are Chapter 2, then go to How To.
designed for a 2000-kcalorie intake, but
you can calculate a personal set of Daily
Values based on your energy allowance.
Consider a 1500-kcalorie intake, for example. To calculate a daily goal for fat, multiply energy intake by 30 percent:
1500 kcal 0.30 kcal from fat
450 kcal from fat
The “kcalories from fat” are listed on food
labels, so you can add all the “kcalories
from fat” values for a day, using 450 as an
upper limit. A person who prefers to count
grams of fat can divide this 450 kcalories
from fat by 9 kcalories per gram to determine the goal in grams:
450 kcal from fat 9 kcal/g
50 g fat
Alternatively, a person can calculate that
1500 kcalories is 75 percent of the 2000-
kcalorie intake used for Daily
Values:
1500 kcal 2000 kcal 0.75
0.75 100 75%
Then, instead of trying to achieve 100 percent of the Daily Value, a person consuming 1500 kcalories will aim for 75 percent.
Similarly, a person consuming 2800 kcalories would aim for 140 percent:
2800 kcal 2000 kcal 1.40 or 140%
Table 2-9 includes a calculation column
that can help you estimate your personal
daily value for several nutrients.
summary:The name and address of the manufacturer, packer, or distributor The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet back:The serving size and number of servings per container kCalorie information and quantities of nutrients per serving, in actual amounts Daily Values reminder for selected nutrients for a 2000- and a 2500- kcalorie diet kCalorie per gram reminder The ingredients in descending order of predominance by weight
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Daily values:The FDA developed the Daily Values for use on food labels because comparing nutrient amounts against a standard helps make the numbers more meaningful to
consumers. Table 2-9 presents the Daily Value standards for nutrients that are required to provide this information. Food labels list the amount of a nutrient in a
product as a percentage of its Daily Value. A person reading a food label might wonder, for example, whether 1 milligram of iron or calcium is a little or a lot. As Table
2-9 shows, the Daily Value for iron is 18 milligrams, so 1 milligram of iron is enough
to notice—it is more than 5 percent, and that is what the food label will say. But because the Daily Value for calcium on food labels is 1000 milligrams, 1 milligram of
calcium is insignificant, and the food label will read “0%.”
The Daily Values reflect dietary recommendations for nutrients and dietary components that have important relationships with health. The “% Daily Value” column on a label provides a ballpark estimate of how individual foods contribute to
the total diet. It compares key nutrients in a serving of food with the goals of a person consuming 2000 kcalories per day. A 2000-kcalorie diet is considered about right
for sedentary younger women, active older women, and sedentary older men.People who consume 2000 kcalories a day can simply add up all of the “%
Daily Values” for a particular nutrient to see if their diet for the day fits recommendations. People who require more or less than 2000 kcalories daily must do some
calculations to see how foods compare with their personal nutrition goals. They
can use the calculation column in Table 2-9 or the suggestions presented in the accompanying “How to” feature.
Daily Values help consumers see easily whether a food contributes “a little” or “a
lot” of a nutrient. ◆ For example, the “% Daily Value” column on a label of macaroni
and cheese may say 20 percent for fat. This tells the consumer that each serving of this
food contains about 20 percent of the day’s allotted 65 grams of fat. A person consuming 2000 kcalories a day could simply keep track of the percentages of Daily Values
from foods eaten in a day and try not to exceed 100 percent. Be aware that for some
nutrients (such as fat and sodium) you will want to select foods with a low “% Daily
Value” and for others (such as calcium and fiber) you will want a high “% Daily
Value.” To determine whether a particular food is a wise choice, a consumer needs to
consider its place in the diet among all the other foods eaten during the day.
Daily Values also make it easy to compare foods. For example, a consumer
might discover that frozen macaroni and cheese has a Daily Value for fat of 20 percent, whereas macaroni and cheese prepared from a boxed mix has a Daily Value
of 15 percent. By comparing labels, consumers who are concerned about their fat
Serving sizes:Because labels present nutrient information per serving, they must identify the size of
the serving. The Food and Drug Administration (FDA) has established specific serv ing sizes for various foods and requires that all labels for a given product use the
same serving size. For example, the serving size for all ice creams is 1/2 cup and for
all beverages, 8 fluid ounces. This facilitates comparison shopping. Consumers can
see at a glance which brand has more or fewer kcalories or grams of fat, for exam ple. Standard serving sizes are expressed in both common household measures,
such as cups, and metric measures, such as milliliters, to accommodate users of both
types of measures (see Table 2-8).
When examining the nutrition facts on a food label, consumers need to compare
the serving size on the label with how much they actually eat and adjust their calcu lations accordingly. For example, if the serving size is four cookies and you only eat
two, then you need to cut the nutrient and kcalorie values in half; similarly, if you eat
eight cookies, then you need to double the values. Notice, too, that small bags or in dividually wrapped items, such as chips or candy bars, may contain more than a sin gle serving. The number of servings per container is listed just below the serving size.
Be aware that serving sizes on food labels are not always the same as those of the
USDA Food Guide.9 For example, a serving of rice on a food label is 1 cup, whereas in
the USDA Food Guide it is 1/2 cup. Unfortunately, this discrepancy, coupled with each
person’s own perception (oftentimes misperception) of standard serving sizes, some times creates confusion for consumers trying to follow recommendation
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sdTABLE 2-8 Household and Metric
Measures
• 1 teaspoon (tsp) 5 milliliters (mL)
• 1 tablespoon (tbs) 15 mL
• 1 cup (c) 240 mL
• 1 fluid ounce (fl oz) 30 mL
• 1 ounce (oz) 28 grams (g)
NOTE: The Aids to Calculation section at the back of the book
provides additional weights and measures.
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56 • CHAPTER 2
• Total carbohydrate, which includes starch, sugar, and fiber (grams and per cent Daily Value)
• Dietary fiber (grams and percent Daily Value)
• Sugars, which includes both those naturally present in and those added to
the food (grams)
• Protein (grams)
The labels must also present nutrient content information as a percentage of the
Daily Values for the following vitamins and minerals:
• Vitamin A
• Vitamin C
• Iron
• Calcium
Ingredient list:All packaged foods must list all ingredients on the label in descending order of pre dominance by weight. Knowing that the first ingredient predominates by weight,
consumers can glean much information. Compare these products, for example:
• A beverage powder that contains “sugar, citric acid, natural flavors . . .” ver sus a juice that contains “water, tomato concentrate, concentrated juices of
carrots, celery . . .”
• A cereal that contains “puffed milled corn, sugar, corn syrup, molasses, salt
. . .” versus one that contains “100 percent rolled oats”
• A canned fruit that contains “sugar, apples, water” versus one that contains
simply “apples, water”
In each of these comparisons, consumers can see that the second product is the more
nutrient dense.
Nutrition facts:In addition to the serving size and the servings per container, the FDA requires that
the “Nutrition Facts” panel on food labels present nutrient information in two
ways—in quantities (such as grams) and as percentages of standards called the
Daily Values. The Nutrition Facts panel must provide the nutrient amount, per cent Daily Value, or both for the following:
• Total food energy (kcalories)
• Food energy from fat (kcalories)
• Total fat (grams and percent Daily Value)
• Saturated fat (grams and percent Daily Value)
• Trans fat (grams)
• Cholesterol (milligrams and percent Daily Value)
• Sodium (milligrams and percent Daily Value)
Daily Values (DV): reference values
developed by the FDA specifically for
use on food labels
Whatare carbsmade of? And jn what ratio?
Atoms in carbs can form a specified nimber of bonds. How many bonds do each atom form in carbs?
What are the major types of carbs?
Define them and give three examples each
Carbohydrates are made of carbon, hydrogen and oxygen atoms.
● They are made of carbon, hydrogen and oxygen atoms in a ratio of 1:2: 1
●The atoms in carbohydrates can form a specified number of bonds: carbon forms 4, oxygen 2 and hydrogen 1
●They are divided into two classes/forms:
i.Simple carbohydrates (sugars)
ii.Complex carbohydrates (starches and fibers)
●Simple carbohydrates
• Monosaccharides: Also known as the single sugars
• Monosaccharides - simple sugars with multiple OH groups
Glucose
Fructose
Galactose
• Disaccharides - 2 monosaccharides covalently linked.
Maltose-glucose and glucose
Lactose-gluocse and galactose
Sucrose-glucose and fructose
• Oligosaccharides - a few monosaccharides covalently linked
• Polysaccharides - polymers consisting of chains of monosaccharide or disaccharide units.
Fibre,starch,glycogen
Whats the difference between starch and glycogen
List the types of fibres and give examples
Starch is stored formmof gluocse in plants
Glycogen-stored form of glucose in animals
Soluble fibres(apple,garden eggs) Insoluble fibres(whole grains,veggies,covers of seeds) Fibres cant be digested Fibres attract water from the small intestine to the bulk and makes ir aofter to br passed out as farces thus preventing constipation
Whats the function of glucose ?
Whats it commonly known as?
Which of the monosaccharides i the sweetest?
What is the source of this monosaccharide naturally and artificially
C •Glucose serves as the essential energy source and is commonly known as blood sugar or dextrose. It is the main source of energy for the brain and provides ½ of energy for muscles and tissues. It is also the most immediate energy for the body
- Fructose is the sweetest, occurs naturally in honey and fruits, and is added to many foods in the form of high-fructose corn syrup such as soft drinks, ready-to-eat cereals and desserts
- Galactose naturally occurs as a single sugar but found in a few foods
