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59 Cards in this Set
- Front
- Back
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Where do most people get food info and education?
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Food labels
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When looking at the % daily value on a food label, what is considered low/high?
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5% or less is low
20% or more is high |
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On a food label, total fat is defined as:
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The total of all types of fat in the food
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On a food label, saturated fat is defined as:
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Naturally occurring saturated fats
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On a food label, trans fat is defined as:
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Added hydrogenated and partially hydrogenated
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On a food label, total carbohydrate is defined as:
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All carbohydrates, including fiber
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On a food label, sugar is defined as:
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Naturally occurring disacharides and added sugars
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A food that is a "good source" must contain:
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10-19% DV
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A food that is a "high" or "excellent source" must contain:
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>20% DV
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A food that is considered "light" must contain:
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1/3 less calories, 50% or more less fat and sodium
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A food labeled "low fat" must contain:
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3 or less grams fat
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A food labeled as "free" of something must contain:
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Less than 5 calories/mg sodium
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A food labeled "extra lean" must contain:
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-Less than 5 grams fat
-Less than 2 grams sat. fat |
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A food labeled "reduced/less" must contain:
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25% less of whatever it claims
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A food claiming to be "fortified" or "enriched" has what added?
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Extra nutrients-- vitamins/minerals
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A food that is organic may be higher/lower in what two things?
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- maybe higher in phytochemicals
-maybe or may not be higher in nutrients |
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If a food is labeled as organic, what % of ingredients are organic? What about for foods that "contain organic ingredients"?
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Organic = 95% of ingredients
Contains organic = 70% of ingredients |
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If a food is labeled as natural, what does that mean? Is it the same as organic?
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- no added colors, flavors, or ingredients
- is NOT same as organic |
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What does it mean of a food is labeled "fresh"?
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-raw, unprocessed
-never frozen/heated, no preservatives -high in nutrients |
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How do food manufacturers choose how to order food ingredients in the ingredient list?
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Ingredients are listed by weight or order of predominance
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Basics of vitamins and minerals:
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- used by every cell
- needed in small amounts (mg) - essential - found in all foods |
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What vitamins/minerals does the body produce enough of?
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TRICK QUESTION!
- the body does not produce enough, if at all, of any vitamin or mineral |
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What 2 categories of solubility do vitamins fall under?
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1) fat soluble
-A, D, E, K -stored in body fat, possible toxicities 2) water soluble -all B's, C, and choline -excesses excreted in urine -toxicities rare |
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Vitamin A
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Food source: animal fats, milk, orange/red/yellow/dark green veggies and fruits
Function: epithelial cells, night vision, antioxidant |
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Vitamin D
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Food source: milk/soy milk, yogurt, fortified juice
Function: regulates calcium/phosphorous, bones, and cells *Body produces some |
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Vitamin E
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Food sources: plant oils, nuts, seeds, margarine, salad dressing
Functions: antioxidant to cells, cell membrane, RBC's |
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Vitamin C
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Food sources: fruits and veggies
Functions: antioxidants, collagen, adrenal function, wound healing, immune function, iron absorption, folic acid conversion DV: 75 mg women, 90 mg men |
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Vitamin K
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Food sources: some veggies, green tea, fortified cereals
Functions: blood clotting, bone protein |
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B vitamins affects what 3 aspects of a person?
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1) Energy metabolism (all)
2) RBC development (folate, B6, B12) 3) Nervous system function |
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5 Folate Functions:
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1) DNA synthesis
2) RBC's 3) Heart disease 4) GI tract health 5) Brain neurotransmitters |
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Folate food sources:
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- green veggies
- fruits and other veggies - fortified grains... FDA requires it to be included |
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Vitamin B12
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Food sources: meat, milk, cheese, eggs, fortified soy/meat alternatives
Functions: folate metabolism, pernicioius anemia prevention |
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Calcium
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Food sources: milk, yogurt, soy, fortified OJ and cheese
Functions: bone, cell, BP regulation, weight loss, colon cancer prevention DV: 1300 teens, 1000 adults, 1200 seniors |
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Sodium
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Food sources: processed foods, added salt, seasonings, sauces, condiments
Functions: regulates fluid outside of cells, aldosterone hormone |
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Iron
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Food sources:
Heme iron-- animal products, vegetarian alternatives Non-heme iron-- plant foods Fortified cereals/breads Functions: hemoglobin (blood) and myoglobin (muscle) |
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Magnesium
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Food sources: whole grains, dairy, green veggies, chocolate
Functions: regulates blood pressure, muscle relaxation, stool softener |
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Fluoride
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Food sources: fluoridated water, toothpaste
Functions: hardness to teeth, limits bacterial growth |
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Zinc
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Food sources: meats, whole grains, dairy
Functions: wound healing, immunity, antioxidant, growth |
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What are 6 things that influence food choices?
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1) eating trends
2) emotions 3) hunger/lack of hunger 4) habits 5) peer influences 6) living situations |
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Top 3 reasons why people eat what they eat:
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1) taste
2) convenience/availability 3) cost |
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Diet assessment methods (6)
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1) MyPyramid comparison
2) 24 hour recall 3) food frequency 4) food record 5) diet history 6) calorie count (hospital/LTC) |
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Name the 3 primary influences of portion distortion:
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1) larger packages
2) larger serving sizes 3) larger size dishware |
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2 ways to change the concept of portion sizes:
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- change the environment rather than the thinking (small packages/servings/dishes)
- teach ways to estimate serving sizes |
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List the stages of behavioral change:
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1) pre-contemplation-- unaware
2) contemplation 3) preparation 4) action 5) maintenance 6) termination |
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There are multiple conditions related to obesity. What is the primary treatment for these conditions?
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Weight loss
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What are 3 healthcare goals of weight loss?
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1) to make the process healthy
2) to achieve a healthy/fit weight 3) to maintain the weight loss |
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What is considered a healthy BMI?
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18.5-24.9
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What is considered an overweight BMI?
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25-29.9
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What is considered an obese BMI?
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30-39.9
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What 5 things should be looked at when assessing weight?
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#1 BMI
#2 Waist circumference #3 Appearance #4 Weight history #5 Health issues |
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What are some healthy weight loss goals?
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- lose 1-2 lbs a week
- decrease 1-2 BMI units - 5-10% weight loss - look at inches lost over weight lost |
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What are some ways to reduce calories?
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- cut portion sizes
- reduce protein or carbs or fat - cut empty calories |
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If your BMI is 27-35, caloric intake should be reduced by how much each day?
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300-500 calories/day
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If your BMI is >35, caloric intake should be reduced by how much each day?
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500-1000 calories/day
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What are the % of fat, carbs, and protein that make up an equal distribution in a healthy diet?
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Fat- 20-25%
Protein- 20-40% Carbs- 40-55% |
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When trying to lose weight, what's the minimum amount of calories a person should take in each day?
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1200-1500 in order to:
- prevent metabolic rate decrease - provide adequate nutrients - prevent hunger/fatigue |
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After how many months does a person losing weight begin to struggle with gaining it back?
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6 months
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What are 5 things necessary for long term weight loss success?
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#1 Exercise
#2 Self monitor #3 Sensible, healthy diet #4 Daily breakfast #5 Support |
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Is obesity considered a disease?
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Yes, it is a chronic disease that has reached epidemic levels in the US. It influences 30-60% of
the population. |
