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310 Cards in this Set
- Front
- Back
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nutrition is a __ behavior
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learned
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people who taught you what you like and don't like to eat
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nutritional gatekeeper
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the sum total of the processes involved in the intake and utilization of food substance by living organisms, including ingestion, digestion, absorption, trasnsportation, metabolism, and exretion of food
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nutrition
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the study of foods, their nutrienets and other chemical constituents and the effects of food consituents on health
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nutrition
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the process of nourishing or being nourished, especially the interrelated steps by which a leving organism assimlates food and uses it for growth and replacement of tissues
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nutrition
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an overall principle of eating is that you should eat heatlhy __% of the time, and enjory what you eat __% of the time
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80, 20
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what are the three major functions of food:
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promote growth and development, provide energy, and regulate metabolism
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what ntruients promote growth and development? (5)
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proteins, lipids, vitamins, minerals, and water
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what nutrients provide energy? (3)
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carbohydrates, proteins, lipids
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what nutrients regulate metabolism? (5)
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proteins, lipids, vitamins, minerals, water
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the chemical processes of the body
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metabolism
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you are what you eat. T/F
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FALSE!!!
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what you eat provides your cells with the ability to function directed by the __ housed in those cells
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genes
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humans need food to __
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live
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humans need the right combinations of food for __
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optimal health
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access at all times to a sufficient supply of safe, nutritious foods
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food security
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limited or uncertain availability to safe, nutritious food
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food insecurity
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___% of the US households go to bed every night hungry
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12-14
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americans most at risk from hunger: (4)
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working poor, elders, homeless people, children
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there are __ classes of nutrients supplying __ essential nutrients.
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6, 45
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the classes of essential nutrients are (6)
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carbohydrates, proteins, lipids, vitamins, minerals, and water
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substances the body requires for normal growth and health but cannot manufacture in sufficient amounts
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essential nutrients
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these must be obtained in the diet (nutrient)
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essential
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nutrients required for growth and health that can be manufactured in sufficient quantities by the body from other componenets of the diet
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nonessential nutrients
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a major source of energy in the body (4 Kcal/g)
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carbohydrates
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carbohydraes have __ Kcal/g
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4
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__ are important to taste (sweetness) and a primary energy source, and provide fiber
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carbohydrates
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proteins have __ Kcal/g
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4
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protiens have two categories __ and __
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complete, incomplete
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what is a complete protein?
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it has 20 amino acids
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protiens are important to __
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body structure
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fats are __ at room temperatures, oils are __ at room temps
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solids, oil
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lipids have __ Kcal/g
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9
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fats are categorized as __ and __
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saturated (animal) and unsaturated (plant)
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lipids provide __ (full feeling), and __
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satiety, helps regulates body functions
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the heat needed to raise the temp of 1000 grams of water (1 liter) 1 degree celsius
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kilocalorie
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the amount of energy supplied by food
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unit of measure
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alcohol has __ Kcal/g
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alschol
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alcohol is the __ leading contributor of energy to the american diet
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3rd
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vitamins promote __
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chemical reactions
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there are __ different types of vitamins
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13
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there are __ fat soluble vitamins and __ water soluble
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4 ,9
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when using vitamins you want to get around ___ of your recommended daily amounts
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50-150%
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minerals help your bodies __
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metabolism
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there are __ different kinds of minerals
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16
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there are __ major minerals, and __ trace minerals
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7, 9
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you should shoot for approximatly __ of your RDA's for minerals
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50-150%
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dissolves substances, lubricates, provides transportaion throughout the body
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water
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teh body is ___% water
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50-70
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you need a minimum of __ cups of water a day from both liquid and food
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8-10
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the "forgotten nutrient"
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water
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a chemical substance present in food that is used by the body
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nutrient
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chemical substances in plants that perform important functions in the human body
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phytochemicals
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chemical substances that prevent or repair damage to cells caused by exposure to oxidizing agents; pollutants, smoke, ozone, oxygen
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antioxidents
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beta-carotene, vitamin E and C are __
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antioxidents
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foods that contain high amounts of nutrients compared to their calorie content
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nutrient dense foods
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foods that provide an excess of calories in relation to their nutrients
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empty calorie foods
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american drink between __% of our calories
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25-30
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health problems related to nutrition originate within __
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cells
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all body proceses required for growth and health take place within __
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cells and the fluid that surrounds them
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problems arise when cells __all nutrients needed or __ of harmful nutrients
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don't recieve, recieve too much
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poor nutrition can result from both __ and __ levels of nutrient intake
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inadequate, excessie
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too many nutrients can lead to __ in an individual, too few can lead to __
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toxicity, deficiency
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humans have adaptive mechanisms for managing fluctuations in __
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nutrient intake
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your body is in a constant rate of __
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turnover
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__ can result from poor diets and from disease staes, genetic factors, or combinations of these causes
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malnutritoin
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poor nuturion resulting form an excess or lack of calories or nutrients, when nutritional needs are not met over teh long haul and health fails as a result
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malnutrition
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failing health that results from a long-standing diet that does not meet nutritoinal needs
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undernutrition
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nutritional intake exceeds the bodies needs
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overnutrition
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obtaiing all teh essential nutrients from a variety of sources
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desirable nutrition
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poor nutrition can influence the development of centain __ diseases
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chronic
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__ and __ are key characteristics of a healthy diet
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adequacy and balance
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3 priniples of healthy eating
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variety, balance, moderation
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T/F: there are no good/bad foods?
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TRUE!!!
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T/F: no one food meets all your nutrient needs?
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TRUE!!!
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T/F you should eliminate certain foods from your diet
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FALSE!!!
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T/F there is such thing as a superhero food?
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FALSE!!!
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the 4-9-4 rule
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# grams X (CFP) = # calories in item/total in serving = %
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facors influenceing your food choinces (4)
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culture, nutrion knowledge, personal preferences, practical considerations
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T/F the grocery store design influences what you buy?
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TRUE!!!!
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soft drinks account for __% of the energy intake of teenagers and in turn contribute to generally poor calcium intake seen in this age group
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10
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its takes around __ tires as an adult to learn a behavior and __ tries to learn something as a child
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6-8, 18-20
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__ die with age
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tastebuds
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__% of the worlds protein comes form bugs and insects
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5
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influences of your food choices (5)
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taste, experience, habit, health, convenience
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the desire fro food or drink
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appetite
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the need for food or drink
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hunger
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__ is the most popular food in the US
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pizza
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What are the top too ethnic food consumed in the US?
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1. mexican, 2. italian
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when foods are chosen because of symbolic meaning instead of because food is the fuel that feeds the body
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symbolic meaning of food
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foods that represent a certain place reached in life
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status foods
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foods that give you security and make you feel loved
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comfort foods
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foods that give you feelings of insecutiy or bad memories
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discomfort foods
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foods that are appropriate or not in a particular culture
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cultural foods
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coosing based on health of food
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healthy choices
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choosing based on the cost of food
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cost choices
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choosing based on the conveninece of food
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availablity
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_% of nutrional choice is genetic
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5
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pasta consumption has __ since 1970 but is dropping now
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doubled
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egg consumption has __ in teh last 25-30 years but is now rising
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dropped
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low fat milk sales have risen __% in the lats 25-30 years
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300
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beef consumption has __ but is now rising
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dropped
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consumption of diet pop and light beer has __
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increased
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broccoli consumption ahs risen __%
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940
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there has been an __ in cheese and premium ice cream consumption
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increase
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When do food choices change? (3)
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increased knowledge, benefits for change becomes important, increased value on nutrition
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steps for charting a plan for change: (7)
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1. gather baseline data, 2. keep a diary, 3. setting attainable goals, 4. weighing commitment, 5. working out details, 6. make it official, 7. put plan into action
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when gathering baseline data you should keep recods for at least __ days
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7
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T/F it is illegal to convey flase or misleading info about nutrition in magaine and newspaper articles and on television
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FALSE
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__% of researchers have a finiancial stake in teh product
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35
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why does the FTC not stop false claims?
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b/c there are so many false claims
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only __% of people send products back on "money back gaurentee
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30
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how long could we live as a species?
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life span
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__ of women worldwide are iron deficient
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50%
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what is out possible lifespna
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125 years
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the average life expectancy for men is __ and women is __
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78, 80
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over __% of deaths of children under 5 have malnutrion as a factor
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50
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the process of modifying the compositoin of foods by biologically altering their genetic makeup
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biotechnology
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why do we genetically modify foods? (3)
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produce resistant plants, herbicide tolerant, create new tastes
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GM crops may __ other crops
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pollinate
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GM crops may take over the market leading to higher prices and less __ in foods
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diversity
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with GMs there are no __
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label laws
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T/F there is no current evidence that GM foods used to produce foods are inherently harmul
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TRUE
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we have been producing several GM foods in teh US since __
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1994-1995
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approximatly __% of processed foods may contain genetically modified ingredients
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70-75
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__ food has been endorsed by the government
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cloned
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T/F there is no diffference between cloned and conventional food
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True
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exposure of foods to gamma rays that sterilze the product by destoying insects, bactreia, mold andother microorganisms
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irradiation
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why irradiate? (2)
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safely kills bacteria and increases shelf life
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food born illness causes __ illnesses
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76 million
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food illness cuases __ hospitalizaitons
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325000
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foodborn illness causes __ deaths in teh us each year
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5000
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foods without synthetic fertilizers, herbicides, pesticides and livestock that must be fed organically processed feed, no GH, or large doese of antiboiotics
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organic foods
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only __% of people consume foods from all food groups
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33
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only __% of people consumed the desired amount
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1
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the usual US diet consumes about __% of diet in proteins, __% in carbs, and __% in fat
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17, 50, 33
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__% of meals in the US are consumed in the car
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10
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__% of americans eat out every day
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50
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__% of adults skip breakfast
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15-20
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__% of collage students skip breakfast
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50-75
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we eat less than __ different foods a day
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20
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hunger increases when you diet is less than __% fat
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20
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__ medium sized meals a day is recommended
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4-5
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a __ consists of foods that together supply sufficient protein, vitamins, and minerals and enough calories to meet energy needs
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adequate diet
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__ releives hunger pangs, lowers blood cholerstol levels, lowers body weight, raises alertness, and improves the quality of diet
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eating breakfast
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at a minimum to survive, males must get ~__ calories a day
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1500
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at a minimum to survive, females must get ~__ calories a day
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1200
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lean cuts of meet are usually __ and __
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loins and rounds
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lean cuts of meat, eggs, chicken, turkey, fish, nuts, polyunsaturated and monosaturated fats
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good fats
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saturated, red meats, butter, trans fat, hydrogenated fats
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bad fats
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olive, canola, peanut
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good oils
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take longer to digerst and therefore allow more nutrients to be broken down and absorbed inot the blood stream, also have more fiber
|
whole grains
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what two benefits do fiber give?
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make food move through digestive tract, makes you feel full
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you want to have __ grams of fiber for each 100 calories
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2
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vegetables should be __
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bright colored
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__ need to be whole, enriched, and fortified
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grains
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the recommended dietary guidlines for reducing the risk of chronic disease were introduced in __ and revised every __ years
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1980, 5
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the last revision to the Recommended dietary guidelines was in __
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2010
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what are the two overarching principles of the dietary guidelines?
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maintain calorie balance over time to achieve and sustain healthy weight, focus on consuming nutrient dense foods
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__% of people in the US have cardiovascular disease
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37
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__% of people in the US have high cholesterol
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16
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__% of people in the US have hypertension
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34
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__% of people in the US have prehypertension
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36
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__% of people in the US have diabetes
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11
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__% of people in the US have prediabetes
|
35
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__% of people in the US will be diagnosed with cancer
|
41
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__% of male and __% of females in the US will have osteoporosis fractures
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25,50
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american plate size has __ in recent history
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increased
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you shoud consume at least __ of your grains as whole grains
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half
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make __ of your plate fruits and vegetables
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half
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switch to __ or __ milk
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fat free, low fat
|
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what is low fat milk?
|
1%
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reduce sodium intake to less than __ mg and reduce to __ mg if suffering from disease or african american
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2300, 1500
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|
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consume less than __% of calories from saturated fat
|
10
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consume less than __ mg per day of dietary cholesterol
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300
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drink __ alcoholic drink per day for females an __ drinks a day for males
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1, 2
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according to the USA 2010 dietary guidelines for aerobic exercies, you should do __ hours of moderate or __ hours of vigorous a week.
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2.5, 1.25
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you should do muscle strengthening exercise at least __ days a wekk
|
2
|
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SoFas stand for
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solid fats and added sugars
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what are the three worst foods for solid fats?
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grain based desserts, pizza, regular cheese
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what are the three worst foods for added sugars
|
soda, grain based deserts, fruit drinks
|
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what are the three best foods for fiber?
|
beans, 100% bran cerals, lentils
|
|
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what are the three best foods for potassium
|
baked potato, prune juice, carrot juice
|
|
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what are the three best foods for calcium
|
fortified cereals, fortified orange juice, yogurt
|
|
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what are the three best foods for vitamin D?
|
salmon, rockfish, tuna
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|
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what ideal percent of your diet should be carbohydrates?
|
60-65%
|
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what ideal percent of your diet should be fats?
|
30%
|
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what ideal percent of your diet should be proteins?
|
10-15%
|
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the acceptable macronutrient distribution range for carbs is?
|
45-65%
|
|
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the acceptable macronutrient distribution range for fats is?
|
20-35%
|
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the acceptable macronutrient distribution range for protein is?
|
10-35%
|
|
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the acceptable macronutrient distribution range for added sugars is?
|
>25%
|
|
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the acceptable macronutrient distribution range for linoleic acid is?
|
5-10%
|
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the acceptable macronutrient distribution range for alpha-lineolic acid is?
|
.6-1.2%
|
|
|
levesl of essential nutrient intake judged to be adequate to meet the known nutrient needs of practically all healthy persons while decreasing risk of certain chronic diseases
|
recommended daily values
|
|
|
tentative RDAs and are based on less conclusive scientific information
|
adequate intakes
|
|
|
upper limits of nutrient intake compatible with health
|
tolerable upper levels of intake (UI's)
|
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the value assigned to a nutrient to meet 50% of the people of a specific age group or gender
|
estimated average requirement
|
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RDA's were first published in __ and the last revision was in __
|
1943, 2002
|
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RDAs are not __ and not __
|
required, daily
|
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RDA's are set for __ of essential nutrients
|
19
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RDS's average is for __ days
|
3-7
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with RDAs you want to consume __%
|
50-150%
|
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RDAs were established to be used with __, not __
|
populations, individuals
|
|
|
the food guide pyramid was introduced in __ by the US department of agriculture and department of health and human services
|
1992
|
|
|
the food guide pyramid was revised in __
|
2005
|
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Mypyramid recomends that you __ vitamins, minerals, fiber, and E nutrients, __ intake of saturated fats, trans fats and cholesterol, __ intake of fruits, veggies, whole grains, to decrease ris, of chronic disease, and __ calorie intake with energy expenditure
|
increase, lower, increase, balance
|
|
|
What are the 6 themes of the MyPyramid
|
variety, proportionality, moderation, activity, personalization, gradual improvment
|
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MyPyramid recommends you eat __ ounce equivalents of grains
|
6
|
|
|
MyPyramid recommends you eat __ cups of raw/cooked veggies perday
|
2
|
|
|
MyPyramid recommends you eat __ cups of fruits
|
2
|
|
|
MyPyramid recommends you eat __ cups of dairy
|
3
|
|
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MyPyramid recommends you eat __, __ounce equivalents of
|
5, 1
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|
|
liquid food leaves the stomach in __ min
|
20
|
|
|
according to Myplate you should make __ of your plate fruits and vegatables
|
half
|
|
|
with Myplate, there are __ subgroups of veggies
|
5
|
|
|
T/F with grains color is an indication of wholeness?
|
FALSE!!!
|
|
|
when vegetable oil is made into a solid by blowing hydrogen into it
|
hydrogenation (trans fats)
|
|
|
__ extra calroies a day are equal to __ pounds gained a year
|
100, 10
|
|
|
to maintain a healthy weight you must have __ = __
|
calories in, calories out
|
|
|
with portion sizes, beware of the __
|
large
|
|
|
1 large cookie is equal to __ oreos
|
6
|
|
|
the specific amount of food defined by common measurements such as cups or tablespoons
|
serving
|
|
|
the amount of food you put on your plate.
|
portion
|
|
|
to help with portion control, learn __
|
visual cues
|
|
|
one medium orange or apple are about the same size as a __
|
tennis ball
|
|
|
half a cup of cooked veggies is about the same as __
|
half a baseball
|
|
|
two cups of raw leafy spinach is equal to __
|
a baseball
|
|
|
a serving of carbs is equal to a __
|
hockey puck
|
|
|
a serving of protein/dairy is the same size as __
|
4 dice
|
|
|
a serving of protein is simlar to __
|
a deck of cards
|
|
|
one fat serving is equal to __
|
two die
|
|
|
just __ whole almonds is equal to one fat serving
|
7
|
|
|
if you eat sweets, you should limit them to __
|
75 calories a day
|
|
|
you should aim for less than __ calories from sweets a week
|
500
|
|
|
T/F a portion can be bigger or smaller than the recommended servings
|
TRUE!!!
|
|
|
when an individual avoids eating animal products to a varying degree
|
vegetarianism
|
|
|
a true vegetarian that eats no meat
|
vegan
|
|
|
veganism tends to be both a __ and __
|
diet, lifestyle
|
|
|
cholesterol is only in __
|
animal products
|
|
|
someone who for variuos reasons chooses to avoid using/consuming animal rpducts
|
vegan
|
|
|
what is the primary reasons that people become vegetarianism?
|
meat not available or too costly
|
|
|
consumes mainly fruits and vegetables that won't kill the plant (I.e. apples but not carrots)
|
fruitarian
|
|
|
plan only (consumes no animal products)
|
vegans
|
|
|
eats only plants and some fish
|
macrobiotic
|
|
|
eats only dairy and plant
|
lactovegtarian
|
|
|
eat eggs and plants
|
ovovegetarians
|
|
|
eats dairy, eggs, and plants
|
lacto-ovovegetarian
|
|
|
eats plant, dairy, eggs, and fish (no red meats and no poutry)
|
quasi-vegetarian, pesco
|
|
|
eats plant, dairy, eggs, fish, and poultry (no red meats)
|
semivegetarian, far vegetarian
|
|
|
red meats are __
|
beef, pork, lamb
|
|
|
eats plant and animal source
|
omnivore
|
|
|
vegans should include a regular source of __, and a source of __
|
vitamin B12, vitamin D
|
|
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vitamin B12 is found in __
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animal products
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|
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do not restrict dietary fat in children under __
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two years
|
|
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solely breast fed infants should have supplements of iron after teh age of __
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4-6 months
|
|
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vegans need to find a source of __ and __
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calcium, zinc
|
|
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__are not stored so the body needs a new supply every day
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proteins
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|
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proteins that provide all 9 essential amino acids, if any are missing, the protein can not perform its intended function and AA are used for energy or stored as fat
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complete proteins
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|
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vegans must rely on __
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complementary proteins
|
|
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plant sources of protein when taken together provide sufficient quantities of the 9 essential amino acids consumed throughout the day
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complementary proteins
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|
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the asian food pyramid avoids __ because most asians lack sufficient amounts of __, the enzyme required to digest lactose
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milk, lactase
|
|
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the nutritoin laveling and education act passed in __
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1990
|
|
|
in may of __ the first food label hit the supermarkets
|
1994
|
|
|
the two new federal laws in 2006 stated that __ ingredients linked to food allergies and __ must be labed
|
9, unhealthy fats (trans fat)
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|
|
foods that contain more than one ingredient and foods that make nutritoinal claims __
|
must be labled
|
|
|
stores must post nutritional info for __
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single ingreident foods
|
|
|
% daily value is based off of a __ calorie diet
|
2000
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ grams of fat
|
65
|
|
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the standardized daily values are based on a 2000 calorie diet and says that it should supply __ grams of saturated fat
|
20
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ grams of carbs
|
300
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ mg of cholesterol
|
300
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ mg of sodium
|
2400
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ grams of fiber
|
25
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ IU of vitamin A
|
5000
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ mg of vitamin C
|
60
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ mg of calcium
|
1000
|
|
|
the standardized daily values are based on a 2000 calorie diet and says that it should supply __ mg of iron
|
18
|
|
|
the FDA final rule on trans fatty acids requires that the amount of trans fat in a serving be listed on a __ under saturated fat on the nutrition facts panel
|
separate line
|
|
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all the types of fat in the food, including sturated, trans, monounstaurated, and plysaturalted.
|
total fat
|
|
|
your total fat from all your foods for the ay should be less than __ percent of all you recommended calories
|
30
|
|
|
this fat needs to be strictly limited because it raises cholesterol levels, clogs arteries, and leads to heart disease.
|
saturated fat
|
|
|
total saturated fat from all your foods for the day should be less than __ % of your daily calories (__g of a 2000 calorie diet)
|
10, 20
|
|
|
raises the LDL (bad) cholesterol that increases your risk for coronary heart disease
|
trans fats
|
|
|
trans fat should be limited to __ percent of your daily calories
|
10
|
|
|
total cholesterol from all your foods should be less than __ mg
|
300
|
|
|
total sodium from all your foods for the day should be less than __ mg
|
2300
|
|
|
adults needs __ grams of fiber per day
|
25-38
|
|
|
foods that have had nutrients added back that were removed during processing. usually not all nutrients are added back.
|
enriched (replacement) foods
|
|
|
especially __ is missing in enriched foods
|
fiber
|
|
|
foods with nutrients added to them that wre not originally present or above levels originally found
|
fortified (addition)
|
|
|
all ingredients in a food product must be listed in __ order by weight
|
descending
|
|
|
a quick glance at the first __ items on teh ingredient list will usually tell you what the product is mostly made up of and help you make healthier choices
|
3-4
|
|
|
what are teh two most common additives to food?
|
sugar and salt
|
|
|
__% or less of your % DV is low
|
5
|
|
|
__% or more of your % DV is high
|
20
|
|
|
any substance added to the food that becomes part of the food or affects the characteristics of the food
|
food additives
|
|
|
categories of food additives: keeps things from clumping together
|
anticaking agents
|
|
|
categories of food additives: used to add color
|
colors
|
|
|
categories of food additives: used to make oil and water mix
|
emulsifiers
|
|
|
categories of food additives: fillers like fruit pulp
|
extenders
|
|
|
categories of food additives: add particular flavor (pudding)
|
flavoring agents
|
|
|
categories of food additives: add vitamins or minerals
|
nutrients
|
|
|
categories of food additives: keep food from spoiling
|
preservatives
|
|
|
categories of food additives: sweeten food (artifical or sugars)
|
sweeteners
|
|
|
categories of food additives: improve texture (keeps things form getting hard or dry)
|
texturizers
|
|
|
categories of food additives: improve consistency (low fat items like dressings or jams)
|
thickeners
|
|
|
food additives are not there to kill or nutrialize __
|
toxins
|
|
|
a system for classifying foods into numerous lists based on their macronutrient composition and establishing serving sizes so that one serving of each food ona list contains the same amount of carbs, protein, fat, and energy
|
exchange system
|
|
|
what are the six categories in the exchange system?
|
starches and breads, meats, vegetables, fruits, milk, fats
|
