Byu Hepe 105 Online Course Final

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Nutrients

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components of food required for the functioning of the body. They provide energy and building materials, maintain or repair the body, and support growth. Includes water, carbs, fat, protein, vitamins, and minerals

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Calorie

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a unit of energy. In food it refers to the amount of energy provided. In physical activity, it's the amount expended

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Dry beans

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legumes such as beans, peas, and lentils. Provide protein, fiber, vitamins, and minerals to the diet

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Whole grain

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grain milled in its entirety, except for the whole.

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Refined grain

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has bran and germ removed

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fiber

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the indigestible part of plant foods. Not digested by human enzymes but may be metabolized by bacteria in the intestines

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Daily value

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nutrient standards based on a 2000 calorie diet that are printed on food labels

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carotenoids

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a group of pigments in foods that are light yellow to reddish orange and are cousins to beta-carotenes. Many have some vitamin A activity

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Hydrogenation

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the process of adding hydrogen toliquid (unsaturated) fats to make solid fats which are more resistant to oxidation and spoilage. Partial hydrogenation creates trans fats

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saturated fats

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fats that are solid at room temperature. EXCEPTIONS: coconut and palm oil. Over-consumption of these leads to increased risk of disease

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Trans fat

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a type of fat created during hydrogenation. Consumption of this type of fat is associated with disease similar to saturated fat

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Cholesterol

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a type of lipid made and used by the body found only in animal source foods

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dietary supplement

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a product, other than tobacco, that is added to the diet that contains one of the following: vitamin, mineral, amino acid, herb, botanical, metabolite, constituent, extract, or a combo

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Fortified foods

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foods with nutrients added during processing

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Tempeh

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a fermented food made by fermenting cooked soybeans with a Rhizopus mold (tempeh starter). Highly nutritious and contains phytochemicals like isoflavones.

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general characteristics of a healthy eating plan

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-lots of fruits and veggies, whole grains, and dairy
-lean meats, poultry, fish, beans, eggs, and nuts
-low in sat. fats, trans fats, cholestrol, salt, and added sugars

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Ideal food calorie breakdown by %

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20-35% from fat
45-65% from carbs
10-35% from protein

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More than 10% of food intake from protein

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does not help with weight control or muscle building, but does supply energy if fat and carbs are low

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Adult vitamin deficiencies

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calcium, potassium, fiber, magnesium, vitamins A, C, and E

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Children and adolescent deficiencies

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calcium, potassium, fiber, magnesium, and Vit. E

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women vitamin deficiencies

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folic acid and iron

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Elderly vitamin deficiencies

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Vitamin B12, vitamin D

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6–8 oz grain
equivalents

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In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice,
cooked pasta, or cooked cereal can be considered a 1-ounce equivalent from the
grains group.

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2 cups fruit
2½–3 cups
vegetables

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In general, 1 cup of fruit or 100% fruit juice, a piece of fresh fruit 2½ inches in
diameter (a small apple or large peach), or ½ cup of dried fruit can be considered as
1 cup from the fruit group.
In general, 1 cup of raw or cooked vegetables or vegetable juice or 2 cups of raw
leafy greens can be considered as 1 cup from the vegetable group.

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3 cups milk
equivalents

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In general, 1 cup of 1% fat or fat-free milk or fat-free unsweetened yogurt, 1 ½ oz
natural hard cheese (cheddar, mozzarella, Swiss, etc.), 1/3 cup cottage cheese, or 2
oz. processed cheese (American cheese slices) can be considered a 1-cup equivalent
from the milk group.

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5½–6½ oz.
meat
equivalents

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In general, 1 oz of lean meat, fish, or poultry, 1 egg, ¼ cup of cooked dried beans or
peas, or ½ oz of nuts can be considered a 1-ounce equivalent from the meat group.

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Advantages of making nutrient rich choices

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You'll satisfy nutrient needs before energy needs, so can have higher fat or higher sugar foods to make up the difference (like 260-360 calories' worth!)

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iron sources for vegetarians

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fortified foods, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat bread, peas, and dried fruit

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calcium sources for vegetarians

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fortified foods, soy, some dark greens

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Zinc sources for vegetarians

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beans, wheat germ, pumpkin seeds

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fiber-rich diets reduce risk of:

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coronary heart disease

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whole grain foods contain one of these listed as their first ingredient

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• brown rice
• bulgur (cracked wheat)
• graham flour (whole wheat flour)
• oatmeal
• popcorn
• whole-grain corn
• whole oats
• whole rye
• whole wheat
• wild rice

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adiposity

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excess accumulation of fat cells

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metabolic fitness

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normal bp, glucose, insulin, and lipids

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DEXA

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calculates actual % body fat

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air displacement

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measures body volume to estimate fatness

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bioelectrical eimpedance

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inaccurate for dehydrated/obese...measures resistance to electrical impulses

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skinfold thickness

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measures the layer of adipose tissue directly under skin at several locations

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waist measurement

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35 inches + for females or 40 inches+ for males=central obesity

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waist-to-hip

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estimates central obesity

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fee-for-service plan

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traditional healthcare policy: you pay for your coverage

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Health Maintenanc organization (HMO)

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prepaid health plan that organizes healthcare services for its members

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medicaid

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poor people get it

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medicare

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old people get it

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naming rights

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naming rights to public spaces

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Preferred provider organization (PPO)

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combo of fee-for-service and HMO

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product placement

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showing products in movies and TV

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Professional health organization/associations

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entities that serve to protect and promote standards of a health profession

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voluntary health agencies

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health organization started by concerned citizens