Unit 1.2 Flashcards
We need to consume a ____ of foods ____ by a _____ intake of each food
Variety
Balanced
Moderate
Comparison of vitamin and mineral (& phytochemicals) content with number of kcals
Nutrient density
We need to choose foods that are ____ ___. We must avoid ____ ____.
Nutrient dense
Empty calories
Comparison of kcal content with weight of food
Energy density
We must avoid foods with (HIGH/LOW) energy density, and choose foods with (HIGH/LOW) energy density
High
Low
Foods with very low energy density
Lettuce
Tomatoes
Strawberries
Broccoli
Salsa
Grapefruit
Fat-free milk
Carrots
Vegetable soup
Foods with low energy density
Whole milk
Oatmeal
Cottage cheese
Beans
Bananas
Broiled fish
Fat-free yogurt
Ready to eat breakfast cereals with 1% low fat milk
Plain baked potato
Cooked rice
Spaghetti noodles
Medium energy density foods
Eggs
Ham
Pumpkin pie
Whole-wheat bread
Bagels
Raisins
Cream cheese
Cake with frosting
Pretzels
Rice cakes
High energy density foods
Graham crackers
Fat-free sandwich cookies
Chocolate
Chocolate chip cookies
Tortilla chips
Bacon
Potato chips
Peanuts
Peanut butter
Mayonnaise
Butter or margarine
Vegetable oils
What happens in under nutrition?
Intake is below body’s needs
Surpluses are depleted
Health declines
Metabolic processes slow or stop
Subclinical deficiency
Clinical symptoms
What happens in over nutrition?
Intake exceeds body’s needs
Few short term symptoms
Long term: serious conditions
Obesity
Abuse of supplements
Decline in body functions associated w/ a decline in nutrient status.
Leads to clinical symptoms such as fatigue upon exertion
Under nutrition
Toxic damage to the body.
Liver cells are likely affected
Over nutrition
Adequate stores of nutrients, such as iron, and adequate blood values, such as for iron-related compounds
Desirable nutrition
Types of nutritional assessment
Anthropometric
Biochemical
Clinical
Dietary
Environmental (educational and economical)
Examples of taking background information
Medical history
Social history
Family health history
Education level
Economic status
Examples of nutritional information
Anthropometric assessment: heigh, weight, skinfold thickness, arm muscle circumference and other parameters
Biochemical of blood and urine: enzyme activities, concentration of nutrients or their by-products
Clinical: general appearance of skin, eyes, tongue; rapid hair loss, sense of touch, ability to walk
Dietary: usual intake or record of previous days’ meals
What are some healthy habits to adopt?
Consume a healthy diet most days
Control your weight
Drink alcohol in moderation
Exercise 30 or more min a day at least 3-4 times a week
Don’t smoke
DRI, AKA:
Dietary reference intakes
What is used to evaluate current intake for a specific nutrient. The further you stray above or below this value, the greater your chances of developing nutritional problems
Recommended dietary allowance (RDA)
What is Used to evaluate current intake of nutrients, but realize that AI designation implies that further research is required before scientists can establish amore definitive recommendation.
Adequate intake (AI)
What is Used to estimate calorie needs of the average person with a specific height, weight, gender, age, and physical activity pattern?
Estimated energy requirement (EER)
What is used to evaluate the highest amount of daily nutrient intake unlikely to cause adverse health effects in the long run in almost all people (97% to 98%) in a population. This number applies to chronic use and is set to protect even every susceptible person in the healthy general population?
Upper level (UL
As intake increases above the upper level, what happens?
The potential for adverse effects generally increases
What is Used as a rough guide for comparing the nutrient content of a food to approximate human needs?
Daily value (DV)
Typically, the daily value used on food labels refers to aged:
4 years through adulthood
Daily value is based on:
A 2000kcal diet. Some DV also increase with higher calorie intake
Review slide 22
Slide 22
What is the basis for menu planning?
Dietary Guidelines for Americans
What is MyPlate?
A menu-planning tool
Sedentary calorie needs for females
19-30:
31-50:
51+
1800
1800
1600
Active calorie needs for females
19-30:
31-50:
51+:
2400
2200
2200
Sedentary calorie needs for males
19-30:
31-50:
51+
2400
2200
2000
Active calorie needs for males
19-30
31-50
51+
3000
3000
2800
Typical US daily calories:
3,641
What does MyPlate emphasize?
Fruits and veggies cover half the plate
Grains slightly more than 1/4 of the plate
Remaining is for protein (lean meats and poultry, plant proteins and fish twice weekly)
Cup of dairy- low fat or fat free
What are foods to reduce
Compare sodium in foods like soup, bread and frozen meals - choose foods with lower levels
Drink water instead of sugary drinks
Nutrient contributions of dairy
Calcium
Phosphorus
Carbohydrate
Protein
Riboflavin
Vitamin D
vitamin A
Nutrient contributions of protein
Protein
Thiamine
Riboflavin
Niacin
Vitamin B-6
Vitamin B-12
Iron
Zinc
Selenium
Folate
Magnesium
Fiber
Nutrient contributions of fruits
Carbohydrate
Vitamin C
vitamin A
Folate
Potassium
Magnesium
Fiber
Nutrient contributions from veggies
Carbohydrate
Vitamin C
Vitamin A
Folate
Vitamin K
Potassium
Magnesium
Manganese
Fiber
Nutrient contributions of grains
Carbohydrate
Thiamine
Riboflavin
Niacin
Folate
Iron
Magnesium
Zinc
Fiber
Nutrient contributions of oils
Fat
EFA
Vitamin E
Vitamin K
What is added to dairy during processing?
Vitamins A and D
Only foods that are good sources of vitamin B-12
Protein
Only foods that are a good source of folate, magnesium and fiber
Protein
What is added to grains during processing?
Thiamine
Riboflavin
Niacin
Folate
Iron
What are the only good sources of folate, magnesium, zinc and fiber?
Whole grains
What counts as a serving of grain?
1 ounce, aka:
1 slice of bread
1 cup of ready-to-eat breakfast cereal
1/2 cup cooked rice, pasta or cereal
What counts as a serving of veggies
1 cup, aka
1 cup raw or cooked veggies
1 cup veggie juice
2 cups real leafy greens
What counts as a serving of fruit
1 cup, aka:
1 cup of fruit
1 cup of 100% fruit juice
1/2 cup dried fruit
What counts as a serving of dairy
1 cup, aka:
1 cup of milk, yogurt or soy milk
1.5 ounces of natural cheese
2 ounces of processed cheese
What counts as a serving of protein?
1 ounce, AKA
1 oz of meat, poultry or fish
1 egg
1 tablespoon of peanut butter
1/4 cup of cooked dry beans
1/2 oz of nuts or seeds
Review slide 39.. don’t feel like typing all that right now
Slide 39
What are the limitations of MyPlate?
Does not address the types of foods to choose within each group
Oils are practically ignored
Shows how to build a healthy plate at mealtime, but does not address total diet (does not address the snacks eaten between meals)
Access to information maybe limited for people who needed the most
DRIs (ARE/ARE NOT) used on food labels (gender and age specific)
Are not
What standards have the FDA used to develope the daily values?
RDI for vitamins and trace minerals
Daily reference values (DRVs) for macro-nutrients and major minerals
(Only used on food labels)
Daily values are based on ______ calories
__% from carbohydrates
___% from lipids
___% from protein
Fiber is set at ______ grams per ______ calories
2000
60%
30%
10%
11.5 grams per 1000 calories
What is required on food labels?
Product’s name
Manufacturer’s Name and address
Uniform serving size
Amount in the package
Ingredients in descending order by weight
Nutrient components
What nutrient information is found on food labels?
Total calories
Calories from fat
Total fat
Saturated fat
Trans fat*
Cholesterol
Sodium
Total carbohydrate
Dietary fiber
Sugars*
Protein*
Vitamin C
Vitamin A
Calcium
Iron
What foods require a label
Nearly all packages foods and processed meat products
Other nutrients linked to a health claim
Labels are only voluntary in what foods?
Fresh fruits
Veggies
Raw single ingredient meals
Poultry
Fish
What is not required on labels? Why?
% DV for protein (for foods intended for 4 years or older)
- Protein deficiency is rare
- Procedure to determine protein quality is expensive (Cheap ass mother f**ers)
% DV for sugars
-Limit the intake
% DV for trans fat
- Eliminate intake if possible
