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65 Cards in this Set
- Front
- Back
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Hunger
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The physiological need for food
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Appetite |
The psychological desire to eat, often but not always accompanied by hunger |
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Nutrition |
Study of foods, their nutrients and other chemicals components, how they act and influence the body, health and disease. |
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Nutrient |
Substance or ingredient in food that can be used to promote growth, maintenance, and repair. |
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Malnutrition |
Any condition caused by an excess, deficiency, or imbalance of calories or nutrients severe enough to cause disease or increase risk for disease. |
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Undernutrition |
Inadequate intake |
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Overnutrition |
Excessive intake |
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Degenerative disease - also known as: |
Chronic disease, lifestyle disease, "diseases of affluence" |
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Degeneratives diseases include: |
heart disease, cancer, osteoporosis, and diabetes. |
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What are some various factors that influence our food choices? |
-Hunger, appetite and food habits -Nutrition knowledge, health beliefs/concerns and practices -Availability, convenience, and economy -Advertising and media -Early experiences, social interactions and cultural traditions -Personal preference, taste, and psychological needs -Values: political views, environmental concerns and religious beliefs |
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What lifestyle habits are associated with longevity, according to research? |
-avoiding excess alcohol -not smoking -maintaining a healthy weight -exercising regularly -sleeping 7-8 hours a night -eating nutritious, regular meals -eating breakfast |
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What are some examples of nutrition-related causes of death? |
-Heart disease -Cancer -Stroke -Diabetes -Hypertension |
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What percentages of deaths are influenced by nutritional habits? |
70% |
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What are some examples of nutrition habits that have been indicated by research to promote health and prevent disease? |
Reduce fat intake, Maintain healthy weight, Increase fruits & vegetables & whole grains, decrease sodium, limit alcohol, limit sugar, increase calcium intake |
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In what ways does health fraud and nutrition misinformation cost consumers? |
1. money down drain 2. direct harm 3. false hope; my keep someone from obtaining medical treatment |
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Why doesn't the government do more to prevent the publication or broadcasting of misleading information? |
-First Amendment right to freedom of speech and the press -Writers can't be punished unless harm has been proven |
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What are some factors that can help you determine if a nutrition story or report is credible? |
-Where was the study published? -How recent is the study? -What research methods were used to obtain the data? |
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What are some red flags to indicate that a story or a product is NOT credible? |
-the use of testimonials to support claims -easy results guaranteed -"The government is against me" -"Your doctor won't tell you about this" -"Made with secret formula, only available here." -Promoted via magazine ads, by phone or mail order, or by infomercials |
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How can you check credibility using CARS? |
-Credible (check their credentials) -Accurate (check if it is current, factual, comprehensive) -Reasonable (Is it fair, balanced and consistent?) -Supported (Is there supporting documentation?)
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What are the 6 classes of nutrients and their general characteristics? |
-Carbohydrates (energy-yielding, 4 cal/g) -Protein (energy-yielding, 4 cal/g) -Fat (energy-yielding, 9 cal/g) -Vitamins -Minerals -Water |
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Vitamins |
Organic, carbon containing nutrients vital to life and needed in tiny amounts |
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Minerals |
Inorganic compounds some of which are essential nutrients |
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Water |
Provides the fluid medium for life processes |
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Nutrient Dense: |
a food that supplies large amounts of nutrients relative to the number of calories it contains |
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What percentage of one's total calorie intake should a person strive to consume as protein? Carbohydrate? Fat? |
-Protein: 10-35% -Carbohydrates: 45-65% (no more than 10% from sugar. -Fat: 20-35% |
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What are dietary reference intakes (DRI)? |
A set of reference values that can be used to estimate the average energy and nutrient needs of healthy people. |
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Requirement |
The minimum amount of a nutrient that will prevent the development of deficiency symptoms. |
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Recommended dietary allowance (RDA) |
The average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97-98 percent) healthy individuals of a specific age and gender. |
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Adequate Intake (AI) |
The average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. |
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Tolerable Upper Intake Levels (UL) |
The maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. |
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What are the two overarching themes of the Dietary Guidelines? |
1. Maintain calorie balance overtime to achieve and sustain a healthy weight 2. Focus on consuming nutrient-dense food and beverages |
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What are some foods that we are encouraged to increase in our diets? |
Fruit and vegetables |
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What are some foods we are encouraged to decrease in our diets? |
Foods high in solid fats, added sugars, and salt |
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What 5 food groups are represented on MyPlate? |
Fruits, Vegetables, Grains, Protein, Dairy |
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Relatively speaking, what does MyPlate recommend in terms of the amount we should eat from various food groups? |
-Grains (6 oz) -Vegetables (2.5 cups) -Fruits (2 cups) -Dairy (3 cups) -Protein (5.5 oz) -Oils (6 tsp) |
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What types of foods or ingredients are considered to be sources of empty calories? |
Includes solid fats and added sugars: -butter, shortening -sour cream or cream cheese -candy, soft drinks -sherbet, popsicles -fats or sugars added in processing -alcohols |
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Which vitamins and minerals are required to appear on the Nutrition Facts panel? |
-Vitamin A -Vitamin C -Calcium -Iron |
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Nutrient Content Claims: |
claims such as "low-fat" and "low-calorie" used on food labels to help consumers who don't want to scrutinize the Nutrition Facts panel get an idea of a food's nutritional profile |
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Health Claim: |
A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer |
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For what diseases are health claims allowed? |
-Heart disease -Cancer -Osteoporosis -Tooth Decay -High Blood Pressure/ Stroke -Folate |
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Adequacy |
Describes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health |
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Balance |
When a diet provides a number of types of foods so that foods rich in one nutrient do not crowd out the foods that are rich in another nutrient |
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Calorie control |
Managing intake of energy (calories) to meet one's needs |
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Moderation |
When no unwanted constituents of a diet are found in excess |
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Variety |
When different foods that provide similar nutrients are eaten on different occasions; not eating the same thing every day |
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Essential nutrients |
must be obtained from food because the body cannot make them for itself |
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Nonessential nutrients |
Do not need to be obtained from food, the body is able to make in sufficient amounts when needed |
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Metabolism |
total of all chemical reactions that go on in living cells |
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Peristalsis |
The wavelike squeezing motions of the stomach and intestines that push their contents along the digestive tact |
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Chyme |
a mixture of food and gastric secretions that becomes a semiliquid blend (in stomach) |
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Bile |
A compound made from cholesterol by the liver, stored in the gallbladder, and secreted into the small intestine. It emulsifies lipids to ready them for enzymatic digestion. |
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Enzymes |
break down carbohydrates, fat, and protein |
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Goal of Digestion |
To break down food to its individual components (or macronutrients) of carbohydrates, proteins, and lipids so they can be absorbed into the blood stream and used for energy or stored. Vitamins and minerals are also absorbed from food and used to regulate a number of body processes, or to provide structure for the body, and other roles. |
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Mouth and teeth: |
Mechanical action tears, grinds, softens food |
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Salivary Glands: |
Secrete a watery fluid-moistens, soften food -contains Amylase-enzyme that begins to break down carbohydrates |
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Tongue |
Moves food around the mouth, toward back of the throat |
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Stomach |
-Muscles grind and mix food (peristalsis) -Gastric acid (HCI) begins to break food apart chemically -Pepsin (enzyme) begins to work on protein digestion -Results in Chyme |
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Small Intestine |
-Major organ for digestion and absorption of nutrients -Most enzymatic breakdown of protein, CHO, and fats -Villi,microvilli -> abosrptive surface of the small intestine |
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Liver |
-Creates bile, which is used to emulsify fats -converts excess glucose into glycogen for storage -Regulates blood levels of amino acids -Converts excess nitrogen to urea (end product of protein metabolism, excreted in urine) |
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Gall bladder |
-stores bile -used to emulsify fat |
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Pancreas |
-creates enzymes to digest fat, protein and carbohydrates (released via the common bile duct into the duodenum) -creates hormones -> regulate blood levels of glucose (carbs), protein, and fat
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Large Intestine |
-Absorbs water and some minerals -Houses beneficial bacteria -> play role in digestion, create vitamin K |
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What does the pancreas produce to facilitate digestion? |
Enzymes |
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What does the liver produce (and the gall bladder store) to facilitate digestion? |
Bile |
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In which organ/structure does most of the actual digestion (chemical) and absorption of food take place? |
Small intestine |
