nutrition1 (2) Flashcards
- What are the shortcomings of the USDA Food Pyramid and MyPyramid?
They don’t follow research, and they must be careful to not offend any big companies.
- What are the differences between the Healthy Eating Pyramid and the USDA Food Pyramid?
The way grains are catagorized by whole grains vs. refined starch (more like sugars). Proteins are all clumped together not mentioning red meat should be replaced by fish, poultry, beans, and nuts. Also milk is recommended at 3 glasses a day which is not great because of fat and can be replaced by calcium and vitamin D.
- What are the advantages of whole grains over refined grains?
refined starches, such as white bread and white rice, behave like sugar. They add empty calories, have adverse metabolic effects, and increase the risks of diabetes and heart disease. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can’t digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Plus, a growing body of research suggests that eating a diet rich in whole grains may also protect against heart disease.
- List food sources of healthy fats. Why are they considered healthy?
Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocadoes, and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems
- List the healthier sources of protein from food
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- People with what health conditions should limit their consumption of egg yolks?
People with diabetes or heart disease, however, should limit their egg yolk consumption to no more than 3 a week. But egg whites are very high in protein and are a fine substitute for whole eggs in omelets and baking
- Why is it necessary to offer an alternative to dairy products to meet calcium and vitamin D requirements?
Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. A lot of people are allergic to milk products.
- Why is red meat potentially harmful to health?
they contain lots of saturated fat. Eating a lot of red meat may also increase your risk of colon cancer
- Why are potatoes not included with other vegetables in the Healthy Eating Pyramid?
They are just like sugars.
- What is the argument for recommending a multivitamin supplement to all patients? Which vitamins and minerals are recommended in extra amounts?
multimineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D
- Which traditional diets are also better alternatives to the USDA’s My Pyramid?
The Asian, Latin, Mediterranean, and vegetarian pyramids
- Healthy eating guidelines recommend eating most vegetables in abundance, with one exception, which vegetable is it?
Potato
- What are good sources of alpha-linolenic acid?
Flax seed oil, Soybean oil, walnut oil, china seed oil, canola oil, wheat germ oil.
- What types of cooked meat should be limited in the diet?
Overcooked or charred meat.
- What disease risks are increased by a combination of high BMI and high waist circumference?
- Premature death 2. Cardiovascular disease 3. Diabetes 4. Cancer of the colon, kidney, breast, or endometrium 5. Osteoarthritis 6. Gallstones 7. Infertility 8. Adult asthma 9. Snoring or sleep apnea 10. Cataracts 11. Poorer quality of life
- What minimum percentage of weight loss is sufficient lower disease risk?
10% of current weight.
- What are some examples of moderate-intensity exercise?
walk, golf, swimming, mowing lawn, tennis, bike, scrubbing floors, weight lifting.
- What types of personal or family history indicate that alcohol consumption should be avoided?
Breast and colon cancer or alcoholism.
- Which mineral should not be present in a multiple vitamin-mineral supplement taken by most men and postmenopausal women?
Iron.
- Why are cohort studies more reliable than case-control studies in nutrition research?
Although the details can get complicated, large studies that follow human participants over time (randomized trials and cohort studies) tend to provide more reliable results than smaller studies that ask people about their past activities (case-control studies).
- What are the advantages and disadvantages of randomized trials studying nutrition?
Although the details can get complicated, large studies that follow human participants over time (randomized trials and cohort studies) tend to provide more reliable results than smaller studies that ask people about their past activities (case-control studies).
- What is meant by an “established relationship” between diet and health, and what determines which relationships can be considered “established.”
the link between (alcohol) and (heart disease) is so strong that it’s known as an established relationship.
- What are some useful tips for deciphering medical news reported in the media? What are the characteristics of media stories about diet that determine how reliable their conclusions are?
Are they reporting a single story? How large is the study? Was the study done in animals or humans? Did the study look at real disease endpoints? How was diet assessed?
- List some ways to evaluate supplement studies that may help resolve conflicting conclusions.
What vitamin dose did study participants take and for how long? Who were the participants and how healthy were their lifestyles? When did participants take the supplement? How did researchers measure the supplement;s effectiveness?
- What three aspects of weight strongly influence long-term disease risk?
How much you weigh (in relation to your height), your waist size, and how much weight you’ve gained since your mid-20s
- List the diseases associated with weight problems
Dying early, stroke, heart attack, cancer, arthritis, gallstones, infertile, asthma, snoring, sleep apnea, cataracts, poorer quality of life.
- What values for Body Mass Index are associated with increasing health risks?
25, 30, 40.
- What BMI values represent a) the boundary between healthy weight and overweight, b) the boundary between overweight and obesity?
body mass index above 25 increases the chances of dying early, mainly from heart disease or cancer, and that a body mass index above 30 dramatically increases the chances. 40 or above is extreme obesity.
- What is the BMI of a person who is 67 inches tall and weighs 178 pounds?
divide weight over height then divide by height again then multiply by 703. 178/67 divide by 67 then x 703= 27.88
- Why may “underweight” populations have increased mortality in epidemiological studies?
Large waist size is correlated to more health problems even if the person is within the BMI.
- When might a BMI in the overweight range not be associated with increased health risks?
Muscle and bone are more dense than fat, so an athlete or muscular person may have a high body mass index, but not be fat
- What are the risks of weight gain after the age of 20? Does this apply even to people who stay in a healthy BMI range?
few adults add muscle and bone after their early twenties, so nearly all that added weight is fat
- What measurement in addition to height and weight helps to indicate weight-related health risks? How is this measurement done?
Wrap a flexible measuring tape around your midsection where the sides of your waist are the narrowest. This is usually even with your navel. Make sure you keep the tape parallel to the floor.
- According to some studies, what unhealthy changes to human physiology are more likely to occur with increasing abdominal fat than with increasing fat elsewhere in the body?
waist larger than 40 inches for men and 35 inches for women increases the chances of developing heart disease, cancer, or other chronic diseases
- Explain the “thrifty gene” hypothesis, and how it predicts more difficulty with weight control in modern times.
It suggests that eating extra food whenever possible helped early humans survive feast-or-famine conditions
- Which has more impact on weight control, total calories consumed or the relative amounts of fat, protein, carbohydrate in the diet?
the quantity of food in your diet has a strong impact on weight. The composition of your diet, though, seems to play little role in weight—a calorie is a calorie, regardless of its source
- Why do low-fat weight-loss strategies often fail?
One reason is that many people have interpreted the term “low-fat” to mean “It’s OK to eat as much low-fat food as you want.” For most people, eating less fat has meant eating more carbohydrates. To the body, calories from carbohydrates are just as effective for increasing weight as calories from fat.
- How can recently reported successes, at least in the short-term, from low-carbohydrate diets be explained?
First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein’s gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate
- What “secrets” to successful long-term weight loss can be learned from the National Weight Control Registry?
They exercised. They ate fewer calories, they watched less TV, limited fast food intake, Cut back on sugars and sweets, and ate more fruits and vegetables.
- What would be the qualities of the ideal weight-loss diet?
Move more and eat less.
- Discuss the results of intervention research comparing different weight-loss diets to each other.
The volunteers following the low carb diet had the biggest drops in triglycerides, the main fat-carrying particle in the bloodstream, and the biggest increases in protective HDL cholesterol. Both of those changes would be expected to protect against heart disease. Those following the Mediterranean diet showed the biggest reduction in low-grade inflammation, a process linked to the development of heart disease. Among the volunteers with diabetes, the Mediterranean diet yielded better fasting blood sugar and insulin than the other two diets
- Discuss how each of the following weight-loss diets can be made healthier: 1) low-carb, 2) low-fat, 3) high-protein.
Low fat diet: Focus on low-fat grains, vegetables, fruits, and beans; limit additional fats, sweets, high-fat snacks. Targets: 1500 calories a day for women, 1800 for men; under 30% of daily calories from fat, under 10% from saturated fat. Low carb diet: Focus on vegetarian sources of protein and fat; avoid trans fats; no set limit on calories. Targets: Under 20 grams of carbohydrates daily for the first two weeks, under 120 grams a day thereafter. Mediterranean diet: Focus on fruits, vegetables, whole grains; poultry and fish instead of red meat; added olive oil and nuts to increase intake of unsaturated fats. Targets: 1500 calories a day for women, 1800 for men; under 35% of daily calories from fat.
- List some strategies for increasing daily physical activity
Lots of things.
- What foods are emphasized in a Mediterranean-style diet?
includes plenty of fruits and vegetables and that is low in saturated fat but has a moderate amount of unsaturated fat—offers another seemingly effective alternative
- In the Harvard study led by Frank Sacks, how did attendance at regular group counseling sessions affect the success of the dieters?
The study also found that the more group counseling sessions participants attended, the more weight they lost, and the less weight they regained
- How can a person choose a diet that is more likely to work for them?
If you are serious about losing weight, find a diet that appeals to your taste buds. If it’s one your family can follow, so much the better—that way you aren’t making different meals for you and your family.
- Why is evidence from in vitro research, animal research, or ideas and opinions less reliable for choosing effective nutrition recommendations than is evidence from controlled human observational or intervention research?
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- Consider you are reading a research study investigating the relationship between water-drinking habits and prevention of the common cold. How could you recognize whether the study is a retrospective observational design, a prospective observational design, or a controlled intervention design?
Retrospective is looking back like in a case study. So you take a group of people with the common cold and then see how much water they were drinking. Prospective is like a cohort study where you take a group of people see how much water they drink and then see how many of them get the common cold. A controlled intervention design would be to give some people water and some people a type of placebo and then see who gets the common cold.
- At what degrees of excess body weight (measured by BMI) does waist circumference add significant predictive ability about the health risks of the excess weight?
At 25 BMI and above.
- How has the current food environment contributed to the epidemic of obesity?
Overcomsumption of calories is facilitated by the abundance of high fat, high sugar foods that are available anywhere and anytime.
- How do behavioral or psychological factors contribute to the epidemic of obesity?
People may develop eating habits that are not associated with appetite. People may use eating to satisfy emotional needs, some disorders like depression cause overeating.
- Which has more impact on health and disease, total fat intake or the type of fat eaten?
The types of fats.
