What you Eat and Why

Question 1

What is the definition of nutrition?

Answer 1

The science that links food to health and disease.

It includes the processes by which humans ingest, digest, absorb, transport and excrete food substances.

Nutrition spans all ages and impacts our well-being from conception to death

Question 2

What are the five dimensions of health that can be evaluated ?

Answer 2

Physical, Emotional, Spiritual, Intellectual and Social Health

Physical Health - ability of the body to perform daily functions for survival
Intellectual Health - the cognitive ability to learn and adapt
Emotional Health - the ability to express or suppress emotion
Social Health - ability to interact with others
Spiritual Health - purpose for human existence, cultural practices

Question 3

What is the difference between food and nutrients ?

Answer 3

Food provides energy in terms of calories while

Nutrients are substances present in food that provide the materials for building and maintaining body parts, regulators for key metabolic processes and participate in metabolic reactions that provide energy to sustain life.

Question 4

What are the two drives that influence our desire to eat ?

Answer 4

Hunger and Appetite

Question 5

Difference between hunger and appetite

Answer 5

Hunger is an internal drive to find and eat food and is often experienced as a negative sensation such as a churning, growling or painful stomach sensation.

Appetite is an external drive that encourages us to find and eat food and

since it is related to pleasant sensations associated with food, it can lead us to eat even if we are not hungry.

Question 6

What happens after having not eaten for awhile ?

Answer 6

The amount of nutrients in the blood begin to decline

Question 7

What is the role of the hypothalamus in increasing and decreasing our hunger drive?

Answer 7

The hypothalumus responds to nerve signals that monitor the amount of nutrients in the blood. A decrease in nutrients in the blood stimulates the feeding center in the hypothalamus which signals us to eat. An increase in of nutrients in the blood stimulates the satiety center of the hypothalamus and our desire to eat declines.

the hypothalamus is constantly processing signals from a variety of nerves throughout the body which influence our food intake.

Question 8

What factor does the GI tract play in determining what we eat and the quantity of food we consume?

Answer 8

The GI tract contributes to the feeling of satiety (satisfaction)

Question 9

What are hormones ?

Answer 9

Hormones are compounds secreted into the bloodstream by one type of cell designed to influence the activity of another type of cell.

Question 10

What are some hormones that increase hunger?

Answer 10

Ghrelin

Endorphins

Neuropeptide-Y

Question 11

Hormones that decrease hunger

Answer 11

Leptin,

Serotonin

Cholecystokinin (CCK)

Question 12

What produces the hormone gherlin?

Answer 12

The cells of the stomach. Gherlin hormone travels to the brain to stimulate the hunger center of the hypothalamus while also deactivating the satiety center.

Question 13

What produces the hormone leptin ?

Answer 13

Leptin is produced by the fat cells of adipose tissue. It activates the satiety center of the hypothalamus when consuming a meal and alerts the it to turn off the hunger center.

Question 14

Elevated, sustained levels of leptin can have what effect?

Answer 14

It interferes with the hunger/satiety balance and makes the satiety center insensitive to leptin

Question 15

what are the external forces that determine what we eat?

Answer 15

Sensory- flavor, texture and appearance

Cognitive (habits, comfort foods, advertising, social factors, nutrtitional value)

Environmental ( economics, lifestyle, cultural/religous beliefs, environment)

Health Status (age and gender, declining taste sensitivity related to age or medications, physical restrictions related to disease)

Question 16

What is the true purpose of eating ?

Answer 16

To nourish our bodies

Question 17

What are the nutrients in food used for?

Answer 17

The nutrients contained in each kind of food varies, therefore it is important to have a varied and balanced diet to receive all the nutrients the body needs to

to promote growth and development, for maintenance of tissue, cells and bone, for fuel to do physical and metabolic work and for regulating body processes.

Question 18

How many essential nutrients are there and why are they essential?

Answer 18

There are 45 essential nutrients.

They are essential because the body can either not make enough of these nutrients to sustain a healthy life or it cannot make them at all. The body needs these for growth and development, sustenance and maintenance.

Question 19

What are the six classes of Nutrients and what are the three general functiosn they serve?

Answer 19

Carbohydrate, protein, Fat, Vitamin, Mineral, Water

Provide Energy

Regulate body process

Contribute to cell and body structure

Question 20

further Classifications of Nutrients

Answer 20

The six classes of nutrients can further be broken down into

Macronutrient - needed in large amounts in the body
Micronutrient - needed in small amounts in the body
Organic - a compound that contains carbon and hydrogen
Inorganic - any substance that does not contain carbon

Question 21

Describe carbohydrates

Answer 21

composed of carbon, hydrogen and oxygen

complex or simple forms found in starches and sugars

Broken down into glucose which provides a source of energy for cells and tissue

Function: primary source of energy

Question 22

What are sources of carbohydrates ?

Answer 22

Grains, vegetables, fruits, dairy products and legumes

Question 23

Lipids

Answer 23

Lipids are composed of carbon, hydrogen and oxygen
Triglycerides (fats or oils), cholesterol and phospholipids

Function: Energy source, structure and regulation

Question 24

What are sources of lipids ?

Answer 24

Sources: Fats and oils, meats and dairy products

Question 25

Proteins

Answer 25

Composed of carbon, hydrogen and oxygen as well as nitrogen
Made of smaller building blocks called amino acids

Function: Energy source, structure and regulation

Question 26

What are sources of proteins?

Answer 26

Meat, dairy products, legumes, vegetable grains

Question 27

Vitamins

Answer 27

Vitamins are organic nutrients needed in small amounts by the body.

Composed of carbon and hydrogen and may contain other elements

• *Fat soluble**: A, D, E, K
• *Water soluble**: B vitamins and Vitamin C

Vitamins are found in all food groups

Question 28

Minerals -

Answer 28

simple inorganic substances. Macro-minerals: 16 minerals that the body needs in relatively large quantities
Micro-minerals: the remaining minerals are only needed in small amounts and are often referred to as the trace minerals

Functions: structure and regulation

Minerals are found in all food groups

Question 29

Water

Answer 29

Chemically, the simplest nutrient but the most important.

Water is needed by the body to regulate blood volume and pressure, for metabolic activities to take place, to provide structure.

Sources are beverages, a glass of water obviously and foods

Question 30

What kind of energy is in food ?

Answer 30

Chemical energy…………….our body can convert this energy to electrical, mechanical or heat energy. All body functions and actions require energy.

Question 31

What is the energy released from carbohydrates, fats, proteins and alcohol used for ?

Answer 31

Build new compounds (**anabolism**)

Perform muscular movements (mechanical energy)

Promote nerve transmissions (electrical energy)

Maintain ion balance within cells

Question 32

What is a kilocalorie?

Answer 32

The amount of heat needed to raise the temperature of one kg of water one degree Celsius.

The energy potential of a particular food is determined by the composition of carbohydrate, protein and fat in that food

Question 33

What is the term used to measure the energy potential in a food ?

Answer 33

kilocalories

Question 34

What is each nutrients yield of kcal per gram ?

Answer 34

Carbohydrates 4 kcal/gram

Proteins 4 kcal/gram

Fats 9 kcal/gram

Alcohol 7 kcal/gram

Alcohol, while not a nutrient class itself, is listed because it does provide energy but has no other nutritional value.

Question 35

How do you calculate the energy available from foods ?

Answer 35

To determine how many calories are in a specific food, we must first know what is the nutrient composition of the food is.

Food labels or food composition tables will provide the number of grams of each nutrient in specific foods, and from this we can calculate the number of calories from each nutrient in that specific food.

___ grams of carbohydrates x 4 = ___________kcal
___ grams of proteins x 4 = _____________ kcal
___ grams of fat x 9 = _____________ kcal
Total = ___________ kcal

Question 36

calculating the percentage of total calories each nutrient provides

Answer 36

peanut butter and jelly sandwich on white bread

47 grams of carbohydrates x 4 = 188 kcal
11 grams of protein x 4 = 44 kcal
14 grams of fat x 9 = 126 kcal
Total = 358 kcal

47 g carbs x 4 = 188 kcal188/358 x 100 =52.5% carb kcal

11 g protein x 4 = 44 kcal44/358 x 100 =12.3% protein kcal

14 g fat x 9 = 126 kcal126/358 x 100 =35.2% fat kcal

Total = 358 kcal

Question 37

What does the Food and Nutrtion Board of the National Academy of Sciences recommend for the daily percentage of each nutrient comprising our diet ?

Answer 37

A recommendation of 10% - 35% of our calories should come from protein, 45% - 65% from carbohydrates and 20% - 35% from fat.

Question 38

What are the three categories of a person’s nutritional status?

Answer 38

desirable nutrition, over-nutrition or under-nutrition.

Desirable nutrition is achieved by eating a variety of foods which provide all the essential nutrients to support normal body functions.

.

Question 39

What is malnutrition ?

Answer 39

Malnutrtion - can refer to over nutrition or under nutrition.

Over-nutrition is the excess consumption of calories, fats, saturated fats and cholesterol which increase the risk for chronic disease. In the United States this over-consumption often results in obesity.

In some instances an over-consumption of some nutrients may be toxic to the body.

In under-nutrition nutrient intake does not meet nutrient needs and over time health begins to decline. Over time, as nutrient levels decline the body’s metabolic processes begin to slow or stop. At this point there are no symptoms indicating any problems. This is known as a sub-clinical deficiency. If the deficiency continues, eventually outward symptoms occur and a diagnosis can be made.

Question 40

What are the ABCDE’s of nutrtional assessment ?

Answer 40

An assessment can be completed by a physician and a Registered Dietitian to determine an individual’s state of health. There are five assessment categories that will provide a complete picture of an individual’s health. These are known as the ABCDE’s of nutritional assessment.

Anthropometric Assessment

Biochemical Assessment

Clinical Assessment

Dietary Assessment

Environmental Assessment

Question 41

What does the Anthropometric assessment measure?

Answer 41

Measurements of body composition including weight, height, skin fold measurements and body circumference.

Question 42

What does the clinical assessment measure ?

Answer 42

It is the physical exam. General appearance of the skin, eyes, tongue, teeth, and throat are evaluated. Blood pressure and mobility are also often checked.

Question 43

What does the environmental assessment measure?

Answer 43

a review of the persons living conditions and back ground history. This could include: medical history, medication review, social history (marital status, living conditions), level of education, economic status

Question 44

What does the dietary assessment measure?

Answer 44

a means to evaluate an individual’s dietary intake to determine if there are any problem areas.

Question 45

What does the biochemical assessment measure ?

Answer 45

the measurement of nutrients in the blood, urine and feces.

Question 46

What perplexing conundrum have scientists been grappling with for over a century?

Answer 46

For years scientists have been trying to translate the science of nutrition into practical terms that the general public could understand and actually use in making wise food choices. Numerous guides have been created to serve as guides to healthy eating. As early as 1894, dietary guidance was provided by the US Department of Agriculture.

Despite ongoing efforts to educate the public and encourage healthy eating habits, the obesity rate has continued to climb. A consensus was reached among the health community that a more consumer friendly icon was needed to bridge the gap between knowledge and action.

Question 47

How do you bridge the gap between knowledge and action not just in nutrition but in life?

What does it take to get someone to act …to become who they are meant to be.

For knowledge does not quite seem enough. It seems it is half the plate, and a less significant portion at that, than action. We can know something but still not do it.

Must I act first or know first, that is a question?

Answer 47

No answer necessary. Ponder only….

Question 48

What is this ?

Answer 48

Yahhhh its the my plate

On June 3 of 2011, the USDA, in conjunction with The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and other health agencies, presented MyPlate to consumers.

It is slowly revolutionizing the entire planet. Not sure about that - but t the goal was to present consumers with a picture of what their plates should look like.

Question 49

What does the myplate want design want to emphasize?

Answer 49

the five food groups - grains, protein, fruits and vegetables and dairy

the focus is on changing our typical intake where meat is the main stay of the diet. Instead fruits and vegetables should take up ½ of the plate, whole grains ¼ and protein ¼.

The visual, MyPlate, continues to illustrate the concepts of Variety ( consume all food groups ), Moderation ( increase consumption for some groups and limit consumption of others) and Balance ( calories and portion size). These are concepts that most consumers can understand and hopefully implement daily. Making food choices based on MyPlate and being physically active most days will result in a healthy lifestyle.

Question 50

What is the best part about the myplate.gov website and all its helpful tips and applications for enabling optimal health and nutrition ?

Answer 50

That its free!

Question 51

What is a nutritional problem that the United States faces today?

Answer 51

Over-consumption of fats, saturated fats, cholesterol, trans-fats, alcohol and calories has been linked to poor dietary patterns and chronic disease. Cardiovascular disease, cancer, obesity and diabetes all are tied to over-consumption of foods and poor diet and exercise habits.

Question 52

What is the DGAC and what do nutritional guide do they come up with that serves as the basis for all federal nutrtion education and program activities-

These include federal nutrition policy, education, outreach, and food assistance programs used by consumers, industry, nutrition educators, and health professionals. Educational tools, such as MyPlate, are then developed to relay healthy eating and physical activity guidelines for consumers.

Answer 52

Dietary Guidelines Advisory Committee (DGAC) consisting of nationally recognized experts in the field of nutrition and health update the guidelines every 5 years. Their recommendations are made after review of the current health issues, and based on a review of the latest scientific data. The Dietary Guidelines for Americans provides advice for making food and physical activity choices that promote good health, a healthy weight, and help prevent disease for Americans ages 2 years and over, including Americans at increased risk of chronic disease.

Question 53

Who publishes the report called Healthly People that provides goals for consumers to meet in order to increase quality and years of healthy life?

Answer 53

The US Department of Health and Human Services publishes this report every 10 years

Question 54

What is this ?

Answer 54

Yahhh ! ITS A NUTRITION FACTS LABEL!

“get out of here, RUN, go go , I’ll be right behind ya…”

the group scrambles through the passageway yet she pleads with him

No… don’t do this.”

I have to… meet me at the west gate… I’ll be there (looks her firm in the eye)

• she goes through the passage. hes left standing alone awaiting the approach of the monster, a fork in his hand and pam spray in the other*
• “Mac , I’ve been waiting a long, long time for this. Say cheese..*
• Come on, where are you ? he whispers*
• Suddenly, a mac and cheese monster in all its fatty contents bursts from above and he is overwhelmed by cheese and noodles.*

Question 55

Discuss the significance of food labels ?

Answer 55

One of the easiest tools that consumers can use for planning a healthy diet is food labels. Nearly all foods must be packaged in a label containing the following information:

Product name

Name and address of the manufacturer

Amount of product in the package

Ingredients listed in descending order by weight

A nutrition facts label must also be present. This is a key tool for product comparison and ensuring adequate intake of nutrients while limiting excess fats and calories.

Question 56

What are the 4 types of claims that food manufactuers use ?

Answer 56

Health Claim

Preliminary Health Claim

Nutrient Claim

Structure/Function Claim

Question 57

What is a health claim

Answer 57

these claims are closely regulated by the FDA. In order for a health claim to be made, there must be significant scientific evidence that links the food (nutrient in the food) with a reduced risk of a disease. For example, A diet rich in fruits and vegetables may reduce the risk of some types of cancer. A “may” or “might” must be used in this type of claim.

Question 58

What is a preliminary health claim that could be located on a food label?

Answer 58

this claim is regulated by FDA but a scientific link may not be established. Not many manufacturers have used this type of a claim. If it is used a statement similar to “this evidence is not conclusive” must also appear on the label.

Question 59

What is a nutrient claim ?

Answer 59

closely regulated by the FDA. In this case a specific claim is being made about a nutrient. An example would include Low-fat crackers or low-sodium soup. The nutrient claim definitions are well defined and the product must adhere to the set standards.

Question 60

Structure/function claim on a food label

Answer 60

not FDA approved. An example of this type of claim, “Product X contains Bee Pollen which may lower your stress level”. There does not have to be any scientific evidence to back up the claim, nor does it have to be valid. The FDA will only regulate these claims if the product may cause harm to the consumer

Question 61

What are the key words to establishing a healthy diet ?

Answer 61

variety, balance and moderation