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Nutrition > Unit 1.1 > Flashcards

Unit 1.1 Flashcards

1
Q

What is a nutritious diet?

A

A diet rich in fruits, veggies and whole grains, coupled with regular exercise that can enhance our quality of life in the short term and keep us healthy for many years to come

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2
Q

Factors affecting food choices:

A

Flavor, texture and appearance (most important)

Food customs and culture

Socioeconomic status

Food habits, availability and convenience

Food marketing

Psychological needs

Health and wellness literacy

Lifestyle

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3
Q

What are the most commonly purchased foods per capita?

A

Milk (about 30 gallons)

Ready to eat cereal

Bottled water (about 25 gallons)

Soft drinks (50 gallons)

Bread

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4
Q

What is a strong factor in childhood obesity?

A

Soft drinks

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5
Q

What is hunger?

How is it regulated?

A

The biological drive to find and eat food

Regulated by internal mechanisms underlying metabolism

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6
Q

What is appetite?

What is it influenced by?

A

The Psychological drive to eat

Influenced by external factors such as environment, social customs, etc

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7
Q

What is satiety?

A

A state in which there is a temporary feeling of satisfaction with no desire to eat

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8
Q

What maintains nutrient availability in our body?

A

Feeding and satiety centers of the brain

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9
Q

What is nutrition?

A

The science that links food to health and disease

It includes the processes by which the human organism ingests, digests, absorbs, transports, and excretes food substances

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10
Q

Foods provide ____ and _____

A

Energy and nutrients

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11
Q

Some nutrients in in foods provide:

A

Building blocks

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12
Q

Some nutrients are vital for ____ and _____

A

Growth and maintenance

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13
Q

Some nutrients are _____

A

Essential

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14
Q

What is an essential nutrient?

A

A nutrient that the body can’t make at all or can’t make enough

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15
Q

What 3 characteristics must a nutrient meet in order to be “essential”?

A

It has a specific biological function

Removing it from the diet leads to a decline in human biological function, such as the normal functions of blood cells or nervous system

Adding the middling nutrient back to the diet before permanent damage occurs restores those biological functions impaired by its absence

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16
Q

____ ___ and ____ ____ are risk factors for chronic diseases, accounting for approx. ______ of all deaths.

A

Poor diet

Sedentary lifestyle

2/3

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17
Q

What should we focus on in our diet?

A

Variety, nutrient density, and amount

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18
Q

To meet nutrient needs within calorie limits, we need to choose:

A

A variety of nutrient-dense foods across and within all food groups in recommended amounts

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19
Q

Healthy eating plan must focus on adequate ______ and ______ to help:

A

Calories

Nutrients

Achieve and maintain a healthy body weight and reduce the risk of chronic disease

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20
Q

What are the key recommendations of a meal?

A

Variety of vegetables from all subgroups

Fruits, especially whole fruits

Grains, at least half of which are whole grains

Fat-free or low-fat dairy

Variety of protein foods (seafood, lean meats and poultry, eggs, legumes, etc)

Oils

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21
Q

Our diets should have limited:

A

Saturated and trans fats, added sugars, and sodium

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22
Q

We should consume less than 10% of calories per day from:

A

Added sugars and saturated fats

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23
Q

How much sodium should be consumes per day?

A

Less than 2,300 mg

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24
Q

Alcohol should be consumes:

A

Up to one drink per day for women

2 drinks per day for men

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25
Q

Composition
Forms
Sources

Of carbohydrates

A

Comp: Carbon, Hydrogen and Oxygen

Forms: Sugars, starches and fibers

Sources: Glucose (dextrose), Sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar)

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26
Q

Composition, forms and sources of lipids

A

Composition: Mostly carbon, hydrogen, sometimes O2 and other atoms

Forms: fats, oils and cholesterol

Courses: animal (lard or butter) or plant animals

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27
Q

Composition, forms and sources of proteins

A

Composition: Carbon, Hydrogen, O2 and nitrogen

Forms: amino acids

Sources: plants (legumes, nuts or seeds) or animals (eggs, meat, poultry, fish and dairy)

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28
Q

Composition, forms, and sources of vitamins:

A

Composition: carbon, hydrogen, oxygen and nitrogen

Forms: Water soluble and fat soluble

Sources: plants (fruits and veggies, nuts, seeds and cereals) or animals (eggs, meat, fish and dairy)

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29
Q

Composition, forms and sources of minerals

A

Composition: inorganic elements

Forms: major or trace minerals

Sources: plants (fruits and veggies, legumes, nuts or seeds) or animals (eggs, meat, poultry, fish and dairy)

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30
Q

Composition , forms and sources of water

A

Composition: hydrogen and oxygen

Forms: liquid water or ice

Sources: water, fruits and vegetables

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31
Q

Nutrients that provide energy:

A

Lipids and carbohydrates

Proteins

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32
Q

Nutrients that promote growth, development and maintenance

A

Proteins and lipids

Water

Some vitamins and minerals

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33
Q

Nutrients that regulate biochemical processes

A

Proteins

Water

Some lipids, vitamins and minerals

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34
Q

Nutrients needed in gram (g) quantities in the diet:

What are they?

A

Macronutrients

Water, carbohydrates, lipids, protein and fiber

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35
Q

Nutrients needed in milligram (mg) or microgram quantities in the diet:

What are they?

A

Micronutrients

Vitamins and minerals

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36
Q

6 families of the essential nutrients

A

Carbohydrates

Lipids

Protein

Water

Vitamins

Minerals

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37
Q

Essential nutrients in carbohydrates

A

1; glucose

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38
Q

Essential nutrients in lipids

A

2; Linoleic acid

Alpha-linolenic acid

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39
Q

Essential nutrients in proteins

A

Amino acids:

Histidine

Leucine

Isoleucine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

40
Q

Water soluble essential nutrients in vitamins

A

Thiamine (B1)

Riboflavin (B2)

Niacin (B3)

Panthothenic acid (B5)

Pyridoxine (B6)

Biotin (B7)

Folate and ascorbic acid (C)

41
Q

Lipid soluble essential nutrients in vitamins

A

Retinoids-retinal, retinol or retinoic acid (A)

Calcitriol or calciferol (D)

Tocopherols (E)

Quinone (K)

42
Q

Major essential nutrients found in minerals (>100mg/day)

A

Calcium, phosphorous, magnesium, sulfur, sodium, potassium and chloride

43
Q

Trace (<100mg/day) essential nutrients found in minerals:

A

Iron

Zinc

Manganese

Molybdenum copper

Selenium

Iodide

Chromium fluoride

44
Q

What are chemicals made by and found in plants?

A

Phytochemicals

45
Q

Chemicals that may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly

A

Phytochemicals

46
Q

What are chemicals made by and found in animals?

A

Zoochemicals

47
Q

Sources of Alicia and allyl sulfide

A

Garlic, onions, leeks

48
Q

Sources of anthocyanins

A

Blueberries

Eggplant

Plums

Beets

49
Q

Sources of capsaicin

A

Chili pepper

50
Q

Sources of carotenoids

A

Orange, red and yellow vegetables and fruits (papaya, carrots, zucchini, berries)

51
Q

Sources of catechins

A

Tea

52
Q

Sources of flavonoids

A

Citrus fruits, onions, apples, grapes, red wine, tea, chocolate

53
Q

Sources of indoles

A

Cruciferous veggies

54
Q

Sources of isoflavones

A

Soybeans and legumes

54
Q

Sources of isothiocyanates

A

Cruciferous vegetables

55
Q

Sources of lignans

A

Flaxseeds, whole grains

56
Q

Sources of lycopene

A

Tomato

57
Q

Sources of polyphenols

A

Apples

Berries

Grapes

Pears

Melon

Nuts

58
Q

Sources of resveratrol

A

Grapes

Peanuts

Red wine

59
Q

Review slide 31

A

Slide 31

60
Q

Why are tomatoes called functional foods?

A

The contain several phytochemicals including lycopene

61
Q

Diets rich in lycopene have been linked with a lower risk of:

A

Prostate and colorectal cancer

62
Q

Energy values of nutrients for

Carbohydrate:

Fat:

Protein:

A

4 kcal per gram

9 kcal per gram

4 kcal per gram

Multiply these by the content (so there are 15 grams of carbs , multiply by 4..)

Then add those all up for the total calories

63
Q

What is a kelocalorie?

A

Calorie used in nutrition values

Amount of heat it takes to raise the temp of 1 gram of water by 1 degree Celsius

64
Q

Grams per one ounce

A

28g

65
Q

Grams per one teaspoon of sugar

A

Approx 5g

66
Q

Grams per one pound

A

454g

67
Q

Pounds per kg

A

2.2lbs

68
Q

Cm per 1 inch

A

2.54

69
Q

Steps of the scientific method

A

Set hypothesis

Controlled experiments

Data collection

Accept/reject hypothesis

70
Q

Most rigorous controlled experiments include:

A

Randomized, double blind, placebo-controlled study design

71
Q

What type of study has a random assignment of participants to each group? What does this include?

A

Randomized, double blind, placebo-controlled study design

Experimental (treatment/intervention) vs control (no treatment) or placebo (vehicle) groups

72
Q

What type of study compares disease vs. health group that is match for other characteristics?

A

Case-control study

Eg- obese subjects are more at risk for type 2 diabetes?

73
Q

Typical protein intake in Americans

A

15% of kcals

Approx 67% from animal sources
Approx 33% from plants

74
Q

Typical CHO intake by Americans

A

52% kcals

Approx 50% from simple sugars
Approx 50% from complex carbs (mostly from starchy foods, also fiber rich foods)

75
Q

Intake of fat in an American

A

33% kcals

Approx 60% from animal fats

Approx 40% from plant fats

76
Q

Acceptable macronutrient distribution ranges (AMDR) for USA and Canada:

A

10-35% from protein

45-65% from carbs

20-35% from lipids

77
Q

Ways to improve our diets

A

Lower intake of sugared soft drinks and fatty foods

Increase intake of fruits, veggies, whole-grain breads and reduced-fat dairy products

78
Q

These can also help meet nutrient needs but cannot fully make up for a poor diet in all respects

A

Vitamin and mineral supplements

79
Q

Goals of health people 2020

A

Attain high-quality, longer lives free of preventable disease, disability, injury and preventable death

Achieve health equity, eliminate disparities and improve health in all groups

Create social and physical environments that promote good health for all

Promote quality of life, healthy development and healthy behavior across all life stages

80
Q

What must a healthful diet comprise of?

A

Consuming a variety of nutrient-dense foods within and across the food groups, such as whole grains, fruits, veggies, low-fat or fat-free milk or milk products and lean meats and other protein sources

Limiting intake of solid fats, cholesterol, added sugars, salt and alcohol

Limiting intake of calories to meet needs to calories

81
Q

Ways Healthy People 2020 provides healthier food access

A

Increase the number of states with nutrition standards for child care

Increase the proportion of schools that offer nutritious foods and beverages outside of school meals

Increase the number of states that have incentive policies for food retail to provide foods that are encouraged by the 2010 Dietary Guidelines for Americans

Increase the proportion of Americans who have retail access to foods recommended by the 2010 Dietary Guidelines for Americans

82
Q

Ways Healthy People 2020 will improve health care and worksite settings

A

Increase the number of primary care physicians who measure patients’ body mass index or BMI

Increase the proportion of physician office visits that include nutrition or weight counselling or education

Increase the proportion of worksites that offer nutrition and weight management classes and counselling

83
Q

Ways Healthy People 2020 will improve weight status

A

Increase the proportion of adults who are at a healthy weight

Reduce the proportion of adults who are obese

Reduce the proportion of children and adolescents who are considered obese

Prevent inappropriate weight gain in youth and adults

84
Q

Ways Healthy People 2020 plans to improve food insecurity

A

Eliminate very low food security among children

Reduce household food insecurity and in doing so reduces hunger

85
Q

Ways Healthy people 202 will improve food and nutrient consumption in population ages >2 years

A

Increase the contribution of fruits and veggies

Increase the variety and contribution of whole grains

Reduce consumption of calories from solid fats and sugars

Reduce consumption of saturated fat

Reduce consumption of sodium

Increase consumption of calcium

86
Q

Ways Healthy People 2020 plan in improve iron deficiency

A

Reduce iron deficiency among young children and females of child bearing age

Reduce iron deficiency among pregnant females

87
Q

What happens when an obese or overweight person loses just 5-10% of body weight?

A

The person’s rise of many chronic diseases are greatest reduced

88
Q

Healthy People 2020 plans to improve what with diet?

A

Bone health for children and adults

Dental and oral health

Gut health

Decreased risk for cancer, cardiovascular disease, metabolic syndrome including obesity and type 2 diabetes and macular degeneration

Decreased risk for deficiency diseases such as cretinism
(lack of iodine), scurvy or anemia

89
Q

Regular physical activity of 30 min on most/all days reduces risk of:”

A

Obesity

Type 2 diabetes

cardiovascular disease

Bone loss

Premature aging and certain cancers

90
Q

Minimizing alcohol intake helps prevent what?

A

Liver disease

Accidents

91
Q

Not smoking cigarettes or cigars helps prevent:

A

Lung cancer, Lung disease

Cardiovascular disease

Kidney disease

Degenerative eye disease

92
Q

USA and Canada college students tend to gain ___-__ lbs their first year away from home.

Why?

A

6-9

Dramatic increase in beer drinking

Significant decrease in physical activity

93
Q

What tends to cause the “freshman fifteen”?

A

Stressful situations

University environment

Peer pressure

Alcohol

Lack of exercise

94
Q

What are some tips to avoid the freshman fifteen?

A

Eat breakfast

Plan ahead

Limit liquid calories

Stock the fridge with healthy choices

Exercise regularly

Sleep properly

Nutrition (10 decks)

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