Unit 1.1 Flashcards
What is a nutritious diet?
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
Factors affecting food choices:
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
What are the most commonly purchased foods per capita?
Milk (about 30 gallons)
Ready to eat cereal
Bottled water (about 25 gallons)
Soft drinks (50 gallons)
Bread
What is a strong factor in childhood obesity?
Soft drinks
What is hunger?
How is it regulated?
The biological drive to find and eat food
Regulated by internal mechanisms underlying metabolism
What is appetite?
What is it influenced by?
The Psychological drive to eat
Influenced by external factors such as environment, social customs, etc
What is satiety?
A state in which there is a temporary feeling of satisfaction with no desire to eat
What maintains nutrient availability in our body?
Feeding and satiety centers of the brain
What is nutrition?
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
Foods provide ____ and _____
Energy and nutrients
Some nutrients in in foods provide:
Building blocks
Some nutrients are vital for ____ and _____
Growth and maintenance
Some nutrients are _____
Essential
What is an essential nutrient?
A nutrient that the body can’t make at all or can’t make enough
What 3 characteristics must a nutrient meet in order to be “essential”?
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
____ ___ and ____ ____ are risk factors for chronic diseases, accounting for approx. ______ of all deaths.
Poor diet
Sedentary lifestyle
2/3
What should we focus on in our diet?
Variety, nutrient density, and amount
To meet nutrient needs within calorie limits, we need to choose:
A variety of nutrient-dense foods across and within all food groups in recommended amounts
Healthy eating plan must focus on adequate ______ and ______ to help:
Calories
Nutrients
Achieve and maintain a healthy body weight and reduce the risk of chronic disease
What are the key recommendations of a meal?
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
Our diets should have limited:
Saturated and trans fats, added sugars, and sodium
We should consume less than 10% of calories per day from:
Added sugars and saturated fats
How much sodium should be consumes per day?
Less than 2,300 mg
Alcohol should be consumes:
Up to one drink per day for women
2 drinks per day for men
Composition
Forms
Sources
Of carbohydrates
Comp: Carbon, Hydrogen and Oxygen
Forms: Sugars, starches and fibers
Sources: Glucose (dextrose), Sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar)
Composition, forms and sources of lipids
Composition: Mostly carbon, hydrogen, sometimes O2 and other atoms
Forms: fats, oils and cholesterol
Courses: animal (lard or butter) or plant animals
Composition, forms and sources of proteins
Composition: Carbon, Hydrogen, O2 and nitrogen
Forms: amino acids
Sources: plants (legumes, nuts or seeds) or animals (eggs, meat, poultry, fish and dairy)
Composition, forms, and sources of vitamins:
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)
Composition, forms and sources of minerals
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)
Composition , forms and sources of water
Composition: hydrogen and oxygen
Forms: liquid water or ice
Sources: water, fruits and vegetables
Nutrients that provide energy:
Lipids and carbohydrates
Proteins
Nutrients that promote growth, development and maintenance
Proteins and lipids
Water
Some vitamins and minerals
Nutrients that regulate biochemical processes
Proteins
Water
Some lipids, vitamins and minerals
Nutrients needed in gram (g) quantities in the diet:
What are they?
Macronutrients
Water, carbohydrates, lipids, protein and fiber
Nutrients needed in milligram (mg) or microgram quantities in the diet:
What are they?
Micronutrients
Vitamins and minerals
6 families of the essential nutrients
Carbohydrates
Lipids
Protein
Water
Vitamins
Minerals
Essential nutrients in carbohydrates
1; glucose
Essential nutrients in lipids
2; Linoleic acid
Alpha-linolenic acid
Essential nutrients in proteins
Amino acids:
Histidine
Leucine
Isoleucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Water soluble essential nutrients in vitamins
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Panthothenic acid (B5)
Pyridoxine (B6)
Biotin (B7)
Folate and ascorbic acid (C)
Lipid soluble essential nutrients in vitamins
Retinoids-retinal, retinol or retinoic acid (A)
Calcitriol or calciferol (D)
Tocopherols (E)
Quinone (K)
Major essential nutrients found in minerals (>100mg/day)
Calcium, phosphorous, magnesium, sulfur, sodium, potassium and chloride
Trace (<100mg/day) essential nutrients found in minerals:
Iron
Zinc
Manganese
Molybdenum copper
Selenium
Iodide
Chromium fluoride
What are chemicals made by and found in plants?
Phytochemicals
Chemicals that may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly
Phytochemicals
What are chemicals made by and found in animals?
Zoochemicals
Sources of Alicia and allyl sulfide
Garlic, onions, leeks
Sources of anthocyanins
Blueberries
Eggplant
Plums
Beets
Sources of capsaicin
Chili pepper
Sources of carotenoids
Orange, red and yellow vegetables and fruits (papaya, carrots, zucchini, berries)
Sources of catechins
Tea
Sources of flavonoids
Citrus fruits, onions, apples, grapes, red wine, tea, chocolate
Sources of indoles
Cruciferous veggies
Sources of isoflavones
Soybeans and legumes
Sources of isothiocyanates
Cruciferous vegetables
Sources of lignans
Flaxseeds, whole grains
Sources of lycopene
Tomato
Sources of polyphenols
Apples
Berries
Grapes
Pears
Melon
Nuts
Sources of resveratrol
Grapes
Peanuts
Red wine
Review slide 31
Slide 31
Why are tomatoes called functional foods?
The contain several phytochemicals including lycopene
Diets rich in lycopene have been linked with a lower risk of:
Prostate and colorectal cancer
Energy values of nutrients for
Carbohydrate:
Fat:
Protein:
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
What is a kelocalorie?
Calorie used in nutrition values
Amount of heat it takes to raise the temp of 1 gram of water by 1 degree Celsius
Grams per one ounce
28g
Grams per one teaspoon of sugar
Approx 5g
Grams per one pound
454g
Pounds per kg
2.2lbs
Cm per 1 inch
2.54
Steps of the scientific method
Set hypothesis
Controlled experiments
Data collection
Accept/reject hypothesis
Most rigorous controlled experiments include:
Randomized, double blind, placebo-controlled study design
What type of study has a random assignment of participants to each group? What does this include?
Randomized, double blind, placebo-controlled study design
Experimental (treatment/intervention) vs control (no treatment) or placebo (vehicle) groups
What type of study compares disease vs. health group that is match for other characteristics?
Case-control study
Eg- obese subjects are more at risk for type 2 diabetes?
Typical protein intake in Americans
15% of kcals
Approx 67% from animal sources
Approx 33% from plants
Typical CHO intake by Americans
52% kcals
Approx 50% from simple sugars
Approx 50% from complex carbs (mostly from starchy foods, also fiber rich foods)
Intake of fat in an American
33% kcals
Approx 60% from animal fats
Approx 40% from plant fats
Acceptable macronutrient distribution ranges (AMDR) for USA and Canada:
10-35% from protein
45-65% from carbs
20-35% from lipids
Ways to improve our diets
Lower intake of sugared soft drinks and fatty foods
Increase intake of fruits, veggies, whole-grain breads and reduced-fat dairy products
These can also help meet nutrient needs but cannot fully make up for a poor diet in all respects
Vitamin and mineral supplements
Goals of health people 2020
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
What must a healthful diet comprise of?
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
Ways Healthy People 2020 provides healthier food access
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
Ways Healthy People 2020 will improve health care and worksite settings
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
Ways Healthy People 2020 will improve weight status
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
Ways Healthy People 2020 plans to improve food insecurity
Eliminate very low food security among children
Reduce household food insecurity and in doing so reduces hunger
Ways Healthy people 202 will improve food and nutrient consumption in population ages >2 years
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
Ways Healthy People 2020 plan in improve iron deficiency
Reduce iron deficiency among young children and females of child bearing age
Reduce iron deficiency among pregnant females
What happens when an obese or overweight person loses just 5-10% of body weight?
The person’s rise of many chronic diseases are greatest reduced
Healthy People 2020 plans to improve what with diet?
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
Regular physical activity of 30 min on most/all days reduces risk of:”
Obesity
Type 2 diabetes
cardiovascular disease
Bone loss
Premature aging and certain cancers
Minimizing alcohol intake helps prevent what?
Liver disease
Accidents
Not smoking cigarettes or cigars helps prevent:
Lung cancer, Lung disease
Cardiovascular disease
Kidney disease
Degenerative eye disease
USA and Canada college students tend to gain ___-__ lbs their first year away from home.
Why?
6-9
Dramatic increase in beer drinking
Significant decrease in physical activity
What tends to cause the “freshman fifteen”?
Stressful situations
University environment
Peer pressure
Alcohol
Lack of exercise
What are some tips to avoid the freshman fifteen?
Eat breakfast
Plan ahead
Limit liquid calories
Stock the fridge with healthy choices
Exercise regularly
Sleep properly
