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Nutrition > Unit 1.2 > Flashcards

Unit 1.2 Flashcards

1
Q

We need to consume a ____ of foods ____ by a _____ intake of each food

A

Variety

Balanced

Moderate

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2
Q

Comparison of vitamin and mineral (& phytochemicals) content with number of kcals

A

Nutrient density

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3
Q

We need to choose foods that are ____ ___. We must avoid ____ ____.

A

Nutrient dense

Empty calories

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4
Q

Comparison of kcal content with weight of food

A

Energy density

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5
Q

We must avoid foods with (HIGH/LOW) energy density, and choose foods with (HIGH/LOW) energy density

A

High

Low

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6
Q

Foods with very low energy density

A

Lettuce

Tomatoes

Strawberries

Broccoli

Salsa

Grapefruit

Fat-free milk

Carrots

Vegetable soup

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7
Q

Foods with low energy density

A

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

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8
Q

Medium energy density foods

A

Eggs

Ham

Pumpkin pie

Whole-wheat bread

Bagels

Raisins

Cream cheese

Cake with frosting

Pretzels

Rice cakes

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9
Q

High energy density foods

A

Graham crackers

Fat-free sandwich cookies

Chocolate

Chocolate chip cookies

Tortilla chips

Bacon

Potato chips

Peanuts

Peanut butter

Mayonnaise

Butter or margarine

Vegetable oils

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10
Q

What happens in under nutrition?

A

Intake is below body’s needs

Surpluses are depleted

Health declines

Metabolic processes slow or stop

Subclinical deficiency

Clinical symptoms

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11
Q

What happens in over nutrition?

A

Intake exceeds body’s needs

Few short term symptoms

Long term: serious conditions
Obesity

Abuse of supplements

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12
Q

Decline in body functions associated w/ a decline in nutrient status.

Leads to clinical symptoms such as fatigue upon exertion

A

Under nutrition

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13
Q

Toxic damage to the body.

Liver cells are likely affected

A

Over nutrition

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14
Q

Adequate stores of nutrients, such as iron, and adequate blood values, such as for iron-related compounds

A

Desirable nutrition

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15
Q

Types of nutritional assessment

A

Anthropometric

Biochemical

Clinical

Dietary

Environmental (educational and economical)

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16
Q

Examples of taking background information

A

Medical history

Social history

Family health history

Education level

Economic status

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17
Q

Examples of nutritional information

A

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

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18
Q

What are some healthy habits to adopt?

A

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

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19
Q

DRI, AKA:

A

Dietary reference intakes

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20
Q

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

A

Recommended dietary allowance (RDA)

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21
Q

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.

A

Adequate intake (AI)

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22
Q

What is Used to estimate calorie needs of the average person with a specific height, weight, gender, age, and physical activity pattern?

A

Estimated energy requirement (EER)

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23
Q

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?

A

Upper level (UL

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24
Q

As intake increases above the upper level, what happens?

A

The potential for adverse effects generally increases

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25
Q

What is Used as a rough guide for comparing the nutrient content of a food to approximate human needs?

A

Daily value (DV)

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26
Q

Typically, the daily value used on food labels refers to aged:

A

4 years through adulthood

27
Q

Daily value is based on:

A

A 2000kcal diet. Some DV also increase with higher calorie intake

28
Q

Review slide 22

A

Slide 22

29
Q

What is the basis for menu planning?

A

Dietary Guidelines for Americans

30
Q

What is MyPlate?

A

A menu-planning tool

31
Q

Sedentary calorie needs for females

19-30:

31-50:

51+

A

1800

1800

1600

32
Q

Active calorie needs for females

19-30:

31-50:

51+:

A

2400

2200

2200

33
Q

Sedentary calorie needs for males

19-30:

31-50:

51+

A

2400

2200

2000

34
Q

Active calorie needs for males

19-30

31-50

51+

A

3000

3000

2800

35
Q

Typical US daily calories:

A

3,641

36
Q

What does MyPlate emphasize?

A

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

37
Q

What are foods to reduce

A

Compare sodium in foods like soup, bread and frozen meals - choose foods with lower levels

Drink water instead of sugary drinks

38
Q

Nutrient contributions of dairy

A

Calcium

Phosphorus

Carbohydrate

Protein

Riboflavin

Vitamin D

vitamin A

39
Q

Nutrient contributions of protein

A

Protein

Thiamine

Riboflavin

Niacin

Vitamin B-6

Vitamin B-12

Iron

Zinc

Selenium

Folate

Magnesium

Fiber

40
Q

Nutrient contributions of fruits

A

Carbohydrate

Vitamin C

vitamin A

Folate

Potassium

Magnesium

Fiber

41
Q

Nutrient contributions from veggies

A

Carbohydrate

Vitamin C

Vitamin A

Folate

Vitamin K

Potassium

Magnesium

Manganese

Fiber

42
Q

Nutrient contributions of grains

A

Carbohydrate

Thiamine

Riboflavin

Niacin

Folate

Iron

Magnesium

Zinc

Fiber

43
Q

Nutrient contributions of oils

A

Fat

EFA

Vitamin E

Vitamin K

44
Q

What is added to dairy during processing?

A

Vitamins A and D

45
Q

Only foods that are good sources of vitamin B-12

A

Protein

46
Q

Only foods that are a good source of folate, magnesium and fiber

A

Protein

47
Q

What is added to grains during processing?

A

Thiamine

Riboflavin

Niacin

Folate

Iron

48
Q

What are the only good sources of folate, magnesium, zinc and fiber?

A

Whole grains

49
Q

What counts as a serving of grain?

A

1 ounce, aka:

1 slice of bread

1 cup of ready-to-eat breakfast cereal

1/2 cup cooked rice, pasta or cereal

50
Q

What counts as a serving of veggies

A

1 cup, aka

1 cup raw or cooked veggies

1 cup veggie juice

2 cups real leafy greens

51
Q

What counts as a serving of fruit

A

1 cup, aka:

1 cup of fruit

1 cup of 100% fruit juice

1/2 cup dried fruit

52
Q

What counts as a serving of dairy

A

1 cup, aka:

1 cup of milk, yogurt or soy milk

1.5 ounces of natural cheese

2 ounces of processed cheese

53
Q

What counts as a serving of protein?

A

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

54
Q

Review slide 39.. don’t feel like typing all that right now

A

Slide 39

55
Q

What are the limitations of MyPlate?

A

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

56
Q

DRIs (ARE/ARE NOT) used on food labels (gender and age specific)

A

Are not

57
Q

What standards have the FDA used to develope the daily values?

A

RDI for vitamins and trace minerals

Daily reference values (DRVs) for macro-nutrients and major minerals

(Only used on food labels)

58
Q

Daily values are based on ______ calories

__% from carbohydrates

___% from lipids

___% from protein

Fiber is set at ______ grams per ______ calories

A

2000

60%

30%

10%

11.5 grams per 1000 calories

59
Q

What is required on food labels?

A

Product’s name

Manufacturer’s Name and address

Uniform serving size

Amount in the package

Ingredients in descending order by weight

Nutrient components

60
Q

What nutrient information is found on food labels?

A

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

61
Q

What foods require a label

A

Nearly all packages foods and processed meat products

Other nutrients linked to a health claim

62
Q

Labels are only voluntary in what foods?

A

Fresh fruits

Veggies

Raw single ingredient meals

Poultry

Fish

63
Q

What is not required on labels? Why?

A

% 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

Nutrition (10 decks)

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