Test 1 Flashcards
five flavors
sweet, sour, bitter, and salty umami
Japanese term that describes a meaty or savory sensation. Chemically, this taste detects the presence of glutamate
umami
environmental
skim
circumstances in which a person lives, works, and plays in a way that promotes the overconsumption of calories and discourages calorie expenditure
obesogenic environment
low income areas where it is difficult to purchase food that is fresh, of good quality, and affordable
food deserts
The science of foods and their components (nutrients and other substances), including the relationships to health and disease (actions, interactions, and balances); processes within the body (ingestion, digestion, absorption, transport, functions and disposal of end products); and the social, economic, cultural, and psychological implications of eating.
nutrition
A dislike for anything new or unfamiliar
neophobia
Sensory Influences
Taste, Smell, Texture
Environmental influences
Economic Lifestyle Food Availability Culture Religion Geographical location Environment
Social, Emotional, and Cognitive Influences (8)
Habits Food likes and dislikes Knowledge and attitudes related to diet and health Personal Values Comfort/Discomfort foods Food marketing, advertising Food and diet trends
The collective experience that describes both taste and smell.
flavor
The typical American diet contains TOO MUCH
sodium, solid fat, saturated fat, refined grains, and sugar
The typical American diet contains NOT ENOUGH
fruits, vegetables, low-fat dairy, whole- grain foods, oils, seafood, fiber, potassium, vitamin D, Calcium
The 6 classes of nutrients
- Carbs
- Lipids
- Proteins
- Vitamins
- Minerals
- Water
Function of the 6 classes of nutrients
- provide energy (fuel)
- regulate body processes
- contribute to body structures
the function of Only proteins, carbs, and fats and alcohol
Sources of energy
the function of proteins, vitamins, minerals, water, and some fatty acids
regulate body process
the function of proteins, lipids, mineral, and wate
contribute to body structure
How many kcals are in ONE gram of protein?
4 kcal
How many kcals are in ONE gram of carbohydrates?
4 kcal
How many kcals are in ONE gram of fat?
9 kcal
How many kcals are in ONE gram of alcohol?
7kcals
Nutrients that are organic
Carbs, lipids, proteins, vitamins
Nutrients that are NOT organic
minerals and water
The most important nutrient
water
any substances in food that the body can use to obtain energy, synthesize tissues, or regulate functions.
nutrients
substances that must be obtained in the diet because the body either cannot make them or cannot make adequate amounts of them.
essential nutrients
substances in plants that may possess health-protective effects, even though they are not essential for life.
photochemical
a substance that combines with or otherwise neutralizes a free radical, thus preventing oxidative damage to cells and tissues.
antioxidants
carbs, fat, or protein, that are needed in relatively large amounts in the diet.
macronutrients
vitamins and minerals, that are needed in relatively small amounts in the diet.
micronutrients
in chemistry, any compound that contains carbon, except carbon oxides(e.g., carbon dioxide) and sulfides and metal carbonates(e.g., potassium carbonate). The term organic also is used to denote crops that are grown without synthetic fertilizers or chemicals
organic
any substance that does not contain carbon, excepting certain simple carbon compounds such as carbon dioxide and carbon monoxide. Common examples include table salt(sodium chloride) and baking soda(sodium bicarbonate).
inorganic
compounds including sugars starches and dietary fibers that usually have the general chemical formula (ch2o)n, where n represents the number of ch2o units in the molecule. Carbohydrates are a major source of energy for body functions.
carbohydrates
movement of substances through the vessels of the cardiovascular or lymphatic system.
circulation
a group of fat-soluble compounds that includes triglycerides, sterols, and phospholipids.
lipids
fats composed of three fatty acid Chains linked to a glycerol molecule.
Triglycerides
chemical messengers that are secreted into the blood by one tissue and act on cells in another part of the body.
hormones
large, complex compounds consisting of many amino acids connected in varying sequences in forming unique shapes.
proteins
Compounds that function as the building blocks of protein.
amino acids
a family of plants with edible seed pods, such as peas, beans, lentils, and soybeans; also called pulses.
Legumes
organic compounds necessary for reproduction, growth, and maintenance of the body. Vitamins are required in miniscule amounts
vitamins
A, D, E, and K
- more likely to be stored in large quantiti
fat soluble vitamins
Water-Soluble Vitamins
- Vitamin C
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pyridoxine (B6)
- Cobalamin (B12)
- Folate
- Pantothenic Acid
- Botin
- most B vitamins are involved in the pathways for energy metabolism
inorganic compounds needed for growth and for regulation of body processes.
minerals
- minerals required in the diet and present in the body in large amounts compared with trace minerals.
macrominerals
- present in the body and required in the diet in relatively small amounts compared with major minerals
- essential for optimal human growth
Micro minerals / trace mineral
- the capacity to do work
energy
- the energy in food, which the body converts to mechanical, electrical, or heat energy.
chemical energy
units used to measure energy. Food energy is measured in kilocalories (1000 calories equal one kilocalorie)
kilocalories
the general term for energy in food and used synonymously with the term energy. Often used instead of kilocalorie on food labels, and diet books, and in other sources of nutrition information.
calorie
a state of complete physical, mental, social wellbeing and not merely the absence of disease or infirmity
health
- an impairment of the normal state of the living animal or plant body or one of its parts that interrupts or modifies the performance of the vital functions
- a particular quality, habit, or disposition regarded as adversely affecting a person or a group of people.
disease
leading causes of death
- Heart Disease
- Cancer
- Chronic lower respiratory disease
Physical activity guidelines for Adults per CDC recommendation
Physical activity guidelines for Adults per CDC recommendation
- 150 mins of moderate intensity aerobic activity every week and muscle strengthening activity on 2 or more days a week
- OR 75 mins of vigorous-intensity aerobic activity every week and muscle strengthening activity on 2 or more days a week
Physical activity guidelines for children and adolescents recommendation
60 minutes or more of physical activity a day
- scientists’ “educated guesses” to explain phenomena.
- arise from observations of natural phenomena
- supposition or proposed explanation made on the basis of limited evidence as a starting point for further investigation
Hypotheses
- lead to questions that lead to hypotheses about factors that might be responsible
observations
Scientific Method/ Process
- Make OBSERVATIONS, ask questions, or describe phenomena
- Formulate a HYPOTHESIS to explain the observation, question, or phenomena
- Test the hypothesis by conducting an EXPERIMENT
- ANALYZE data and draw conclusions/
- Communicate RESULTS indicating whether the hypothesis is accepted or not
- compares disease rates among population groups and attempts to identify conditions or behaviors such as dies and smoking habits
- can provide useful info about relationships but often do not clarify cause and effect
epidemiological studies
- the study of how nutrition interacts with specific genes to influence a person’s health.
- explores the effect of specific nutrients and other chemical compounds on gene expression
nitrogenomics
- investigations that use a group of people with a particular condition rather than a randomly selected population. These cases are compared with a control group of people who do not have the condition.
- small scale epidemiological studies in which individuals who have a condition are compared with similar individuals who do not have the condition
- researcher then identify factors other than the disease in question that differ between the two groups
- provide researchers with clues about the cause, progression , and prevention of the disease
case - control studies
- studies that collect large amounts of data to evaluate the effectiveness of a treatment.
- controlled studies in which some type of intervention is used to determine its impact along certain health parameters
- includes experimental group and control group
Clinical trials aka intervention studies
a set of people being studied to evaluate the effect of an event, substance, or technique.
experimental group
set of people use as a standard of comparison to the experimental group. The people in the control group have characteristics similar to those in the experimental group and are selected at random
control group
- an inactive substance that is outwardly indistinguishable from the active substance whose effects are being studied.
- an imitation treatment that looks the same as the experimental treatment but has no effect
placebo
- a physical or emotional change that is not due to properties of an administered substance. The change reflects participant’s expectations.
- the expectation that a medication will be effective can be nearly as effective as the medication itself
placebo effect
- a research study set up so that neither the subject nor the investigators know which study group is receiving the placebo and which is receiving the active substance.
- reduces the possibility that researchers will see the results they want to see even if these results do not occur
double-blind studies
n appraisal of research against accepted standards by professionals in the field.
- reduces the chances of low-quality research published
peer review
Professional journals in print and on the internet
primary sources
Scientific magazines with articles based on primary source material written by specialists
secondary sources
- the foundation of federal nutrition policy and are developed by the USDA and the DHHS ;
- science-based
- intended to reduce the number of Americans who develop chronic diseases such as hypertension, diabetes, cardiovascular disease, obesity, and alcoholism.
- promote health and to reduce the risk of chronic disease through diet and physical activity; all ages
Dietary Guidelines for Americans, 2010
Main objective of Dietary Guidelines for Americans
is to encourage Americans to balance calorie intake with physical activity to manage weight
There are two major differences between the two sets of guidelines:
Sugar. In the 2010 guidelines, the recommendation was simply to limit sugar, but the 2015 guidelines now advise you to limit added sugar to no more than 10 percent of your total calorie intake for the day.
Cholesterol. In 2010, cholesterol was considered a nutrient that we should reduce in our diets, with an included recommendation to consume no more than 300 milligrams of dietary cholesterol. Today, new research has found that dietary cholesterol intake does not influence blood cholesterol levels, so there is no recommended restriction on cholesterol in the new guidelines.
yes
Read 2015-2020 tips
yes
Chronic consumption of more than is necessary for good health
Linked to leading causes of deaths in the United States
over nutrition
When the amount of energy you eat equals the amount of energy you expend in daily activities and exercise
balence
The foods you choose to eat provide all the essential nutrients, fiber, and energy in amounts sufficient to support growth and maintain health
adequacy
Choosing a diet that balances the calories you eat with the amount of calories your body uses
calorie control
Amount of vitamins and minerals relative to the calories the food provides
nutrient density
planning how you will eat
Moderation
Not too much or too little
Variety
Include a lot of different foods in your diet
Intended to help improve overall health
Simple, easy-to-understand statements about food choices
Used to
Develop educational materials
Aid policy makers in designing and carrying out nutrition-related programs
dietary guidelines
Cornerstone of federal nutrition policy and education
Key Recommendations for the Dietary Guidelines for Americans
23 key recommendations for general population
6 key recommendations for specific population groups
dietary guidelines for America
Maintain calorie balance over time to achieve and sustain a healthy weight
Focus on consuming nutrient-dense foods and beverages
dietary guidelines for America
Recommendations for specific population groups
Women capable of becoming pregnant
Women who are pregnant or breastfeeding
Individuals age 50 years or older
dgoa age
prevent foodbourne illnesses
Clean
Separate
Cook
Chill
access to established eating plans
USDA Food Patterns
DASH Eating Plan
Ways to Incorporate the Dietary Guidelines into Your Daily Life
Choose more fruits, vegetables, and whole grains
Eat fewer high-fat toppings and fried foods
Exercise regularly
Consume sugar, salt, and alcohol in moderation
Drink water more often than soft drinks
Use caution if drinking alcohol
dietary guidleline along
moderation
Conveys key messages Enjoy food but eat less Avoid oversized portions Make half your plate fruits and vegetables Drink water instead of sugary drinks Switch to fat-free or low-fat milk Compare sodium in foods Make at least half your grains whole grains
MyPlate
Dif between my plate and am. g
Dietary Guidelines for Americans = Advice on Food Choices to Promote Good Health · MyPlate = A Tool to Help You Eat the Right Amounts of …
MyPlate cal
2,000 calorie diet
Intake value that meets the estimated nutrient needs of 50 percent of individuals in specific life-stage and gender groups
Estimated Average Requirement (EAR)
Amount that meets the needs of most people (97-98%) in a life-stage and gender group
Recommended Dietary Allowance (RDA)
Maximum levels of daily nutrient intakes that are unlikely to pose health risks to almost all of the individuals in the group for whom they are designed
Tolerable Upper Intake Level (Uls)
Nutrient intake that appears to sustain a defined nutritional state or some other indicator of health in a specific population or subgroup
Adequate Intake (AI)
Range of intakes for a particular energy source associated with reduced chronic disease while providing adequate intakes of essential nutrients
Acceptable Macronutrient Distribution Ranges (AMDRs)
Intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity consistent with good health
Estimated Energy Requirement (EER)
Ingredients and Other Basic Information
Statement of identify/name of the food
New weight of the food contained inside of the package
Name and address of the manufacturer, packer, or distributor
List of ingredients in descending order by weight
Nutrition information
Reflects latest scientific information, including link between diet and chronic diseases
Replaces out-of-date serving sizes
Highlights key parts of label through new design
FDA currently in process of changing Facts label
Regulated by the NLEA and FDA
Have made an effort to use meaningful terms
Have reduced the number of potentially misleading label statements
nutrient content claims
Describe potential effects on body structures or functions, such as bone health, muscle strength, and digestion
Structure/function claims
Link one or more dietary components to reduced risk of disease
Must be supported by scientific evidence
Approved by FDA
Health claims
refers to the addition of vitamins or minerals that were not originally present in a food.
fortify
to add vitamins and minerals lost or diminished during food processing, particularly the addition of thiamin, riboflavin, niacin, folic acid, and iron to grain products.
enrich
DV
Use %DV to determine if a serving of the food is high or low in an individual nutrient. As a general guide:
5% DV or less of a nutrient per serving is considered low.
20% DV or more of a nutrient per serving is considered high.
More often, choose foods that are:
Higher in dietary fiber, vitamin D, calcium, iron, and potassium.
Lower in saturated fat, sodium, and added sugars.
High levels; multiples of the DVs
megadoses
n the range of the Daily Values (DVs)
Increased nutrient needs and/or poor intake
Women of childbearing age who may become pregnant
Pregnant and breastfeeding women
Women with heavy menstrual losses
Children
Increased nutrient needs and/or poor intake
Infants
People with severe food restrictions
Strict vegetarians who abstain from animal foods and dairy products
Older adults
Others
Look for brands that contain at least 20 vitamins and minerals
No more than 100% of its DV
moderate supplication
Vitamins, minerals, amino acids, herbs, glandular extracts, enzymes, etc
various forms
Megadoses in conventional medical management
Conventional medicine Drug interactions Malabsorption syndromes Treatment of deficiencies Druglike effects
Megadosing beyond conventional medicine: orthomolecular nutrition
Achieving the optimal nutrition levels in the body Drawbacks of megadoses Can act as a drug Can create deficits of other nutrients Can interfere with absorption of others
Traditional medical practices
Little scientific evidence of efficacy, safety
Herbal therapy (phytotherapy)
Helpful herbs, harmful herbs
St. John’s wort Milk thistle Ginkgo biloba Saw palmetto extract Cranberry juice
Contaminants
Poorly standardized strength or potency
Quality control issues
Ingredient information Supplement fact panel Claims allowed Health claims (approved by FDA), structure/function claims, and nutrient content claims Examples Calcium and osteoporosis Folate and neural tube defects
supplement labels
Choosing dietary supplements
Is the quantity enough to have an effect?
Is the product new to you?
What is its bioavailability?
Can it interact with any prescription or other medications you are taking?
Does the product promise too much?
Who is selling the product?
U.S. Pharmacopeia verification
Potential warning signs (examples)
Claim to be alternatives to FDA-approved drugs
Claim to be a legal alternative to steroids
Marketed primarily in a foreign language/mass emails
Secret cure (“breakthrough”)
Pseudomedical jargon (e.g., “detoxify”)
Cures a wide range of diseases
No side effects, only benefits
Backed by “scientific research” you can’t find
Remember, if it sounds too good to be true…
fraudulent products
Antioxidants Neutralize free radicals Reduce heart disease, cancer risk Found in fruits, vegetables, whole grains, legumes, and wine Substances in plants Promote health Are not essential for life Are a benefit to the plant itself
phytochemical
Benefits of phytochemicals
Associated with a decreased risk of chronic diseases Cancer Cardiovascular diseases Prevent chronic disease Phytoestrogens Neutralize free radicals
adding phytochemiocals
Include more functional foods and fewer empty calories
More fruit
More vegetables
Make half of your grains whole
Foods enhanced with functional ingredients
Adding health promoting properties during processing
Additives in functional foods
Herbs and other novel ingredients
GRAS guidelines apply
phytchemical caner
antioxidant status, carcinogen inactivatio
phytochemical specific
resveratrol in red wine
polyphenols in tea
servings of fruit and veg cancer
least five servings of fruits and/or vegetables per day
a food claimed to have an additional function by adding new ingredients or more of existing ingredients. The term may also apply to traits purposely bred into existing edible plants, such as purple or gold potatoes having increased anthocyanin or carotenoid contents, respectively.
functional foods
