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325 Cards in this Set
- Front
- Back
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There are 10 reasons of death in the U.S. What are the five due to diet?
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Cardiovascular Disease, Cancer, Diabetes, Hypertension, and Stroke.
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Previous nutrition science concentrated on what?
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Preventing deficiencies.
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Today's nutrition focus is what?
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Poor diet habits, chronic disease, and obesity.
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Healthy eating is for who?
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Everyone.
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~~The Savvy Diner~~
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~~The Savvy Diner~~
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Is eating healthy more expensive?
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Not in all cases. It doesn't have to be pricey.
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Where should you shop?
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Grocery stores are cheaper than convenience stores. Wal-mart, Target, outlets etc. usually cheaper than grocery stores.
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Where should you eat?
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Limit fast food and eating out. When eating out, get healthy items.
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What choices can you make?
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Many. Eating healthy over fattening. Eating fruits and vegetables over snacks.
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~~Meal Planning~~
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~~Meal Planning~~
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When planning a meal, what do you start with?
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Vegetables.
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How many fruits or vegetables do you need a day?
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Nine.
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After adding vegetables, what should be next?
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Small amounts of meat, poultry, fish, or eggs.
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When planning a meal, use what type of grains and what kind of foods?
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Whole grains and unrefined foods. Go with as close as it looks in nature. Such as, an orange over orange juice.
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When shopping for food, what should you do?
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Read the nutrition facts label on packaged foods.
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~~Eat to Beat the Odds~~
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~~Eat to Beat the Odds~~
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You need to reduce total fat to what?
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20-35% of total calories.
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You need to reduce saturated fat intake to what?
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Less than 10%
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You need to reduce cholesterol to what?
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Less than 300 mg/day.
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What should you do with your desirable weight?
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Achieve and maintain it.
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When eating, what do you need to increase consumption of?
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Fruits, Vegetables, Legumes, and Whole Grains.
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When eating, what should you limit daily intake of?
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Salt.
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When it comes to alcoholic beverages, how many should you drink a day?
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One per day or not at all.
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When eating, you should also limit consumption of what?
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Refined sugars.
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Your calcium intake per day should be what?
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1000-1300 mg/day.
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~~Lifestyle Behaviors~~
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~~Lifestyle Behaviors~~
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What are some lifestyle behaviors that causes death and health problems?
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Smoking, Overeating, Sedentary Lifestyle, Failure to follow advice for health screenings, blood pressure checks, etc.
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What does health promotion focus on?
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Changing the above behaviors as well as diet.
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~~Healthy People 2010~~
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~~Healthy People 2010~~
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What are the 2 broad goals of Healthy People 2010?
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Increase the quality and years of healthy life.
Eliminate Health Disparities. |
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The goals of Health People 2010 focus on what?
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Risk reducing, reducing salt intake, or increasing proportion of people who adopt sound dietary practices.
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Healthy People 2010 has shown to work by what?
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Reducing CVD, cancer, and stroke.
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~~Eating on the Run~~
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~~Eating on the Run~~
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What is eating on the run no an excuse for?
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To forget about good nutrition.
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What are convenience foods?
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Frozen and canned fruits and vegetables.
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What does fast food usually contain?
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More fat, less fiber, more cholesterol and more calories.
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What is costing us a fortune when it comes to portion sizes?
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"Value" marketing.
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~~Strategies for Drive-by-Dining~~
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~~Strategies for Drive-by-Dining~~
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What should you not do at fast food restaurants when you've decided on the meal?
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Don't super-size.
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Over fried foods, you should order what?
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Grilled
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What should you hold off on?
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Mayo and salad dressings.
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What should you avoid when going out to eat?
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All-you-can-eat.
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You should balance fast food meals with what?
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Other choices.
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When you're out with a friend, what's a great way to save money and eat better?
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Split the order.
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When on the go, you should always keep what on hand?
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Healthy foods such as a piece of fruit or a bag of nuts.
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~~Food Choices~~
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~~Food Choices~~
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What are some factors and affect food choices?
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Food availability, income, food prices, convenience, advertising and media, social and cultural factors, etc.
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What do carrots and blueberries hardly have?
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Any pesticides, so you're wasting your time and money on "organic".
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~~Nutrition Fact or Fiction~~
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~~Nutrition Fact or Fiction~~
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When it comes to nutrition fact or fiction, what type of information is there?
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Contradictory information.
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How much does health fraud cost annually?
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Over 30 billion dollars.
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Some fraud is what? Others are what?
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Some is harmless, others are problematic.
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You should protect yourself from what?
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Nutrition Misinformation.
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~~Confusion and Controversy~~
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~~Confusion and Controversy~~
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False nutrition claims can have what?
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Harmful consequences.
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What can confuse the general public?
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Various ways that the media interprets findings of scientific research.
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What is the leading cause of confusion and controversy?
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Freedom of the press.
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~~Legitimate Research Study?~~
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~~Legitimate Research Study?~~
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When it comes to legitimate research studies, should peer reviewed journals be taken 100% true?
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No.
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When looking at legitimate research studies, what should you look for?
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The type of study (epidemiological or intervention), how large the study population was, and if the study has been repeated.
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~~How Can I Tell... If a Product is Bogus?~~
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~~How Can I Tell... If a Product is Bogus?~~
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If it sounds too good to be true...?
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It probably is.
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What is a red flag when it comes to the medical establishment?
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If the product claims the medical establishment is "against".
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If the product uses testimonials and anecdotes, it probably is what?
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Bogus.
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Tell tell if a product is really bogus, what type of questionnaire will a "fake" product usually use?
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Computer scored questionnaires.
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What are some other red flags?
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If it has a "secret formula" or most of the time you can tell by the advertisement or commercial.
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~~6 Concepts of a Healthy Diet~~
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~~6 Concepts of a Healthy Diet~~
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What are the 6 concepts of a healthy diet?
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Adequacy, Balance, Calorie Control, Moderation, Nutrient Density, and Variety.
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What is Adequacy?
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Whether or not you're getting enough nutrients.
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What is Balance?
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The balancing of food groups.
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What is Calorie Control?
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Controlling the calories you eat throughout the day.
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What is Moderation?
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There is no "bad" food. Only how much and how often you eat it.
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What is Nutrient Density?
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A measure of how many nutrients are in it per calorie.
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What is Variety?
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Need to have a variety of food in the diet. Not just one type of meat, vegetable, or fruit. Need to have all different colors in a diet.
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~~Classes of Nutrients~~
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~~Classes of Nutrients~~
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What are the seven classes of nutrients?
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Carbohydrates, Fats, Protein, Vitamins, Minerals, Water, and Fiber.
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Carbohydrates contain how many calories per gram?
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4
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Fats (lipids) contain how many calories per gram?
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9
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Protein contains how many calories per gram?
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4
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Vitamins are what?
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Fat and water soluble.
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What is fiber really a part of?
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Not really a class of nutrients, but a part of carbs.
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~~Smart Snacking~~
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~~Smart Snacking~~
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When should you eat?
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About every four hours.
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What kind of healthy foods should you choose to eat?
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Foods that are low in fat, high in fiber, and nutrient dense.
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You should balance what in snacks?
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CHO, fat, and protein sources.
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When it comes to healthy choices, you should plan when?
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Plan ahead.
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What part of your body should you take care of, especially after eating snacks?
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Your teeth.
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~~Dietary Reference Intakes (DRI)~~
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~~Dietary Reference Intakes (DRI)~~
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What are the dietary reference intakes?
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Set of daily nutrient needs of healthy people.
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What is the aim of the Dietary Reference Intakes?
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To prevent nutrient needs of healthy people.
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The nutrient requirement must be determined by what?
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EAR, RDA, AI, and UL.
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What is EAR?
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Estimated Average Requirement.
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What is RDA?
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Recommended Dietary Allowance.
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What is AI?
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Adequate Intake?
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What is UL?
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Upper tolerable intake level.
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~~Food Guide Pyramid~~
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~~Food Guide Pyramid~~
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Why was the Food Guide Pyramid designed?
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To help consumers choose foods that supply a good balance of nutrients.
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The placement on the pyramid emphasizes what?
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The role in your diet.
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The Food Guide Pyramid has been what?
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Revised recently.
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What does the food guide pyramid require understanding of?
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Serving sizes and nutrition density.
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~~Balance, Variety, and Moderation~~
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~~Balance, Variety, and Moderation~~
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How should you pick your food when it comes to energy?
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Your energy needs.
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How should you pick your food when it comes to how much to get?
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Appropriate serving sizes.
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How should you pick your food when it comes to what the food looks like?
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Vary colors, textures, shapes, and temperatures.
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How should you pick your food when it comes to looking at a package?
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Read food labels and Nutrition Facts panel.
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What are some other Blaance, Variety, and Moderation factors?
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Daily Values, Claims (nutrient content and health), and exchange lists.
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~~Food Labels~~
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~~Food Labels~~
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What is a food label?
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Required by law to provide specific information.
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What is on a food label?
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Name of food, name of manufacturer and location, net quantity, ingredient list, and Nutrition Facts Panel.
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How is the ingredient list organized?
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Listed from highest to lowest amounts in weights of the ingredient.
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~~Nutrition Facts Panel~~
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~~Nutrition Facts Panel~~
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What is on the Nutrition facts Panel?
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Serving size and calories, calories from fat, total fat, saturated fat and trans fat, cholesterol and sodium, total carbohydrates, fibers, and sugars, protein, vitamins A and C, and Calcium and Iron.
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~~Carbohydrates (CHO)~~
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~~Carbohydrates (CHO)~~
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What are Carbohydrates?
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Starches and sugars. Storage of energy.
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How are starches and sugars made?
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In plants, by photosynthesis, where energy from the sun plus CO2 from air plus water from the soil manufacture starches and sugars.
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Carbohydrates are a source of what?
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Energy.
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Carbohydrates have how many calories per gram?
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4.
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Carbohydrates are digested and absorbed...?
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Easily and quickly. (Except for fiber).
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~~Carbohydrates: Importance in Food Supply~~
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~~Carbohydrates: Importance in Food Supply~~
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When it comes to availability, carbohydrates are what?
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Widely available, easily grown, cheap, and easily stored.
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What are carbohydrates sources?
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Grains, fruits, and vegetables.
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Carbohydrates have a long what?
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Shelf life. Can store grain up to 5 years.
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~~Carbohydrates: Classification~~
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~~Carbohydrates: Classification~~
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Ratio: For ever one Carbon (C) there are what?
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One Water (H2O).
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Carbohydrates are classified according to what?
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The number of sugar (saccharide) units.
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What are the types of Carbohydrates?
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Monosaccharides, Disacchardies, Sugar alcohols, Polysaccharides (complex carbohydrate), and fiber.
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~~Monosaccharides~~
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~~Monosaccharides~~
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What is a monosaccharide?
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One sugar molecule.
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What are some examples of monosaccharides?
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Glucose, Calactose, and Fructose.
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What is glucose?
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All sugars are converted into glucose in the body.
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Where is Glucose found?
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Naturally in only a few foods.
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What is Glucose also known as?
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Blood sugar.
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What is the normal Blood glucose range?
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70-105 mg/dl
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What is high blood sugar called and what is the range?
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Hyperglycemia (blood sugar>105)
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What is low blood sugar called and what is the range?
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Hypoglycemia (blood sugar<70)
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Where is Galactose found?
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Not found free in foods.
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How is Galactose produced?
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By digestion of lactose (milk sugar).
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In the liver, what is Galactose converted to?
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Glucose.
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What can Glucose be reconverted to?
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Galactose for milk production during lactation.
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What it Fructose?
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Sweetest simple sugar.
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Where is Fructose found?
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In fruits and honey.
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Do you give honey to infants?
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No, because of botulism.
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What do you usually hear about Fructose?
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High fructose corn syrup.
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Large amounts of Fructose can cause what?
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GI Distress.
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~~Disaccharides~~
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~~Disaccharides~~
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What are disaccharides?
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Two sugar molecules bound together.
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What are some examples of Disaccharides?
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Maltose, Sucrose, and Lactose.
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What is Maltose?
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Glucose plus glucose.
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What is Sucrose?
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Glucose plus fructose. Table sugar from sugar cane and sugar beets.
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What is lactose?
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Glucose plus galactose. Found in milk.
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What is Lactose intolerance?
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Lacks enzyme lactose, and can't drink milk.
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What are the two most common sugar alcohols?
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Sorbitol and Xylitol.
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What does Sugar Alcohol not promote?
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Dental Caries (cavities).
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What does Sugar Alcohol do?
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Sweeten without adding many calories.
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What is Sugar Alcohol used in?
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Many reduced-calorie foods.
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Excess of Sugar Alcohol may cause what?
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GI distress and diarrhea because of osmolar load.
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~~Polysaccharides~~
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~~Polysaccharides~~
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What are some examples of Polysaccharides?
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Starch, resistant starch, glycogen, dextrins, and oligosaccharides.
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In the colon, energy is salvaged as a result of what?
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Fermenation.
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Slow release of glucose into the blood stream may what?
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Supress hunger and moderate blood glucose levels.
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What is the most important source of dietary CHO?
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Polysaccharides.
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What are the US dietart guidelines of total kilocalories with majority from complex CHO?
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50-55%.
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A Polysaccharide starch is what?
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Many coiled of branching chains of glucose units.
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Starch yields what?
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Glucose on digestion.
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Cooking does what to starch?
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Softens and ruptures it, so that it's easier to digest.
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Starch is used as what?
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A thickening agent.
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Resistant starch is not what?
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Completely digested.
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Starch is linked to what?
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Cancer prevention.
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~~Glycogen~~
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~~Glycogen~~
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What is Glycogen?
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Storage form of polysaccharide in the body.
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Where is Glycogen stored?
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In the liver and muscle.
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How much is stored in the liver of an average adult male?
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300-350 grams.
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Dietary CHO does what?
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Maintains and stores.
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Dietary CHO also prevents what?
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Hypoglycemia, ketoacidosis, and protein catabolism.
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The daily recommended intake (DRI) of CHO per day is what?
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130 grams.
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What is the average CHO per day intake?
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300 grams.
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~~More Polysaccharides~~
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~~More Polysaccharides~~
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What are Dextrins?
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Intermediate products of starch breakdown.
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What are Oligosaccharides?
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Medium sized, small portions of digested starch.
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How many glucose molecules are Oligosaccharides?
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3-10 Glucose
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What is Oligosaccharides used in?
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Special formulas and sports drinks.
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Are Oligosaccharides easily digested?
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Some. Some naturally occurring oligosaccharides cannot be digested.
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~~Glycemic Index (GI)~~
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~~Glycemic Index (GI)~~
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What is the Glycemic Index?
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Rate at which glucose rises in the blood stream after intake of a food.
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What is the Glycemic Index affected by?
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Type of CHO and home cooking methods, commercial food processing, and other substancese (fiber) in the good.
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High GI may increase what?
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Blood Triglycerides.
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~~Dietary Fiber~~
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~~Dietary Fiber~~
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Fiber is what by humans?
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Indigestible.
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What does Fiber contribute?
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Bulk to diet, absorbs water which decreases transit time (speeds up GI tract). Doesn't have calories or nutrients.
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Fiber stimulates what?
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Peristalsis.
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What is Fiber in plants?
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Principle structural material in plant cell walls.
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What risk does soluble Fiber decrease?
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Heart Disease. Lowers cholesterol.
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What are some examples of soluble fiber?
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Pectins, gums, etc. Gum like substances that bind cholesterol and provide bulk.
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What risk does insoluble fiber lower?
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Colon cancer.
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What is an example of insoluble fiber?
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Cellulose.
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What are the sources of insoluble fiber?
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Stems and leaves of vegetables, coverings of seeds, grains, skins and hulls.
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What are some positive affects of fiber?
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Diabetes, heart disease, colon cancer, diverticlosis, and weight management.
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Too much fiber can be what?
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As bad as too little. Can bind and prevent absorption of iron, zinc, and calcium. Colon bacteria act on fiber which causes gas.
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What is the recommended amount of fiber a day?
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25-35 grams per day.
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~~Functions of CHO in the Body~~
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~~Functions of CHO in the Body~~
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What is a function of CHO in the body?
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Energy.
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CHO is what type of reserve?
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Glycogen.
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The brain and spinal column do not what?
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Store CHO (glucose). It has to get it from other sources. Needs a constant supply.
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What is the brain's preferred fuel?
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Monosaccharide (Glucose).
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CHO are what type of action?
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Protein-sparing.
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~~Lipids~~
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~~Lipids~~
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~~Lipids in Food~~
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~~Lipids in Food~~
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What are lipids?
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A fuel source.
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How many calories per gram do lipids have?
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9.
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Lipids are an essential what?
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Nutrient Supply.
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What are the nutrients we get from lipids?
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Essential fatty acids and cholesterol.
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What are the two essential fatty acids that we need to know?
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Linoleic acid and linolenic acid.
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What is palability?
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Mouth feel, taste, and texture.
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What do lipids do to gastric emptying?
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Slows gastric emptying.
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Lipids have satiety. What does that mean?
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It's going to make you feel fuller longer.
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~~Lipids in the Body~~
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~~Lipids in the Body~~
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Lipids provide what?
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Long term storage of energy, thermal insulation, vital organ protection, nerve impulse transmission, tissue membrane structure, cell metabolism, precursor for a lot of things.
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Lipids are a carrier of what?
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Fat soluble vitamins.
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~~Lipids: Related Health Problems~~
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~~Lipids: Related Health Problems~~
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Lipids have excessive what?
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Calories.
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Lipids increase what?
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Adipose tissue (body fat) and weight.
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Lipids can cause what?
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Diabetes, Hypertension, and heart disease.
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~~Type of Fats Effect Health~~
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~~Type of Fats Effect Health~~
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What fats are bad for you?
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Saturated fat.
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What else is bad for the heart?
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Cholesterol intake.
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Saturated fat and cholesterol intake are related to what?
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Atherosclerosis (hardening of the arteries) and blood vessel disease. Also, heart attacks and stoke.
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Saturated fat and cholesterol intake reduces what?
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Blood circulation.
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What are the good fats?
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Lipids in fatty fish, olive oil, canola oil.
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Good fats may decrease what?
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Heart disease and stroke.
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~~Physical Characteristics~~
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~~Physical Characteristics~~
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What are lipids?
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Fats, oils, and related compounds.
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What do fats and oils look like or make food look like?
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Greasy.
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Lipids are what in water?
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Insoluble.
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What are visible fats?
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Butter, margarine, oil, salad dressings, bacon, and cream.
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What are invisible fats?
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Grain, and bakery foods.
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~~Chemical Characteristics~~
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~~Chemical Characteristics~~
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The class name for fats is what?
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Lipids.
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Lipids are what kind of compounds?
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Organic (contains Carbon).
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What are the chemical elements involved in lipids?
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C, H, and O.
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Lipids are more complex than what?
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Carbohydrates.
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What is the basic fat structural unit?
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Fatty acid.
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Fatty acids is the preferred fuel of what?
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The heart muscle.
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~~Degree of Saturation~~
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~~Degree of Saturation~~
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What does the degree of saturation mean?
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How saturated the molecule is with hydrogens.
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The degree of saturation determines what?
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The texture.
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The greater the saturation, the what at room temperature?
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Harger.
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The degree of saturation affects what?
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Body's production of total cholesterol and production of different types of cholesterol.
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~~Saturated Fats~~
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~~Saturated Fats~~
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What are Saturated Fats?
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Saturated with hydrogen. No double bonds.
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What are the sources of Saturated Fats?
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Animal, pal oil, coconut oil, cocoa butter, trans fats (in a way).
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Saturated Fats increase what?
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Total cholesterol. (Even when the food source doesn't contain cholesterol).
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~~Monounsaturated~~
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~~Monounsaturated~~
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What is a monounsaturated fat?
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One double bond creating one space that is not saturated with hydrogen.
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What are the sources of monounsaturated fats?
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Oils from nuts and seeds, canola oil, and olive oil.
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Monounsaturated fats lower what?
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Total Cholesterol.
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When it comes to the different types of cholesterol, what does monounsaturated fats increase and decrease?
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Increases production of HDL's (healthy), and lowers LDL's (bad).
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Monounsaturated is the what kind of choice?
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Best choice.
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~~Polyunsaturated~~
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~~Polyunsaturated~~
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What are polyunsaturated fats?
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Two or more double bonds creating two or more places on the molecule not saturated with hydrogen.
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What are the sources of polyunsaturated fats?
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Corn oil, soybean oil, and vegetable oil.
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Polyunsaturated fats are sources of what?
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Omega 3 fatty acids, omega 6 fatty acids, and omega 9 fatty acids.
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What do we get from Polyunsaturated fats?
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Linoleic acid and essential fatty acids.
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Polyunsaturated fat ttells the liver to do what?
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Produce less cholesterol, so it lowers HDL and LDL.
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~~Omega Location~~
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~~Omega Location~~
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What is Omega location?
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Refers to the position in the carbon chain where the first double bond appears.
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What is a common omega 6 fatty acid?
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Linoleic acid.
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What is a common source of omega 3?
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Fish oil.
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Olive oil is primarily what?
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Omega 9.
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~~Essential Fatty Acids (EFA)~~
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~~Essential Fatty Acids (EFA)~~
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What does essential mean?
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The body cannot manufacture or cannot manufacture in sufficient quantities.
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What are some essential fatty acids?
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Linoleic, Linolenic, Arachidonic.
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What may create EFA deficiency?
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Less than 10% of fat in diet.
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~~Functions of EFA~~
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~~Functions of EFA~~
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Essential Fatty Acids strengthen what?
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Capillary and cell membrane structures.
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Essential Fatty Acids are what type of transport?
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Cholesterol.
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Essential Fatty Acids lowers what?
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Serum cholesterol.
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Essential Fatty Acids prolongs what?
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Blood clotting time.
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Local hormone-like effects of Essential Fatty Acids are what?
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Prostacyclins, prostaglandins, etc.
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~~Prostaglandins~~
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~~Prostaglandins~~
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Prostaglandins exist where?
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In all body structures.
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What do prostaglandins act as?
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Local hormones.
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What do prostaglandins modulate?
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Smooth muscle tone and platelet aggregation.
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Prostaglandins play a role in what?
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Blood pressure, blood clotting, and CVD.
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~~Chain Length of FAs~~
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~~Chain Length of FAs~~
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The range of chain length is what?
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Range from 4-22 carbons.
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What is a short chain?
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4-6 Carbons.
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What is a medium chain?
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8-12 Carbons.
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What is a long chain?
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More than 14 carbons.
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A long chain is more difficult to what?
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Absorb. It requires a carrier.
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Short and medium chains are more what?
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Soluble in water. Absorb directly into blood (MCT).
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~~Triglycerides~~
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~~Triglycerides~~
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What are triglycerides?
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Glycerol base plus fatty acids.
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What are the three types of fatty acids?
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Mono, di, and triglycerides.
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How do triglycerides circulate?
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Lipoproteins.
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~~Cis and Trans~~
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~~Cis and Trans~~
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What does Cis and Trans do?
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Describes the shape of the molecule.
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Cis occurs naturally in what?
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PUFA.
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Trans occurs in what?
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Partially hydrogenated food products.
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Trans appears to what?
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Increase LDL's even more than saturated fats.
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Why are there Trans Fats?
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Because, it's to extend shelf life of products.
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~~Visible and Hidden Fats~~
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~~Visible and Hidden Fats~~
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New dietary guidelines for Americans recommends what?
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Less than 30% of total kcal from total fat and less than 10% saturated.
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Do fat replacers help prevent obesity?
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No.
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~~Cholesterol~~
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~~Cholesterol~~
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What is the source of cholesterol?
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Animal.
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Cholesterol is associated with what?
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Atherosclerosis (hardening of arteries).
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You should reduce cholesterol to what?
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Less that 300 mg per day.
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What helps bind bile acids and dietary cholesterol?
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Soluble fiber, which lowers cholesterol.
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~~Cholesterol Structure~~
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~~Cholesterol Structure~~
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The structure of a cholesterol is what?
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A lipid and fat related compound.
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The structure of a cholesterol is attached to what?
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A long-chain fatty acid (cholesterol ester).
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~~Cholesterol: Functions~~
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~~Cholesterol: Functions~~
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What is Cholesterol a parent compound of?
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Steroid hormones synthesized in the body.
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Cholesterol is essential for the formation of what?
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Bile salts.
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Cholesterol is found where?
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All cells; essential component.
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The body can do what with cholesterol?
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Synthesize it's own supply.
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Cholesterol produced in the skin yields what?
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Vitamin D.
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~~Lipoproteins~~
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~~Lipoproteins~~
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What are lipoproteins?
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Complexes of lipids surrounded by proteins.
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What are lipoproteins major vehicles for?
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Lipid transport in the bloodstream.
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What do lipoproteins contain?
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FAs, triglycerides, cholesterol, phospholipids, and traces of other materials (fat soluble vitamins and steroid hormones)).
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~~Lipid Transport~~
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~~Lipid Transport~~
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What do lipids transport?
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Chyomicrons, VLDL, Intermediate LDL (ILDL), LDL, HDL, relative amounts influenced by dietary fats.
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~~Health Benefits~~
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~~Health Benefits~~
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What's in a double bond?
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Whether or not your liver produces cholesterol and what kind and amount.
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