Nutrition Module 2

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Dietary guidelines

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Modern societies instructional messages for reducing the risk for diet related diseases, Including U.S. dietary guidelines, American Heart Association guidelines, American Cancer Society guidelines, and healthy people 2020.

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MyPlate food guidance system

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These recommendations come from several credible organisations. These provide guidance for healthy eating and disease prevention, as well as meeting the daily recommended intake values.

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Dietary guidelines for Americans

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Every 5 years, the US departments of help and human services and us Department of Agriculture must jointly published a report of dietary guidelines for the general public. The 1st version of the dietary guidelines for Americans was released in 1980.

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Adopting the dietary guidelines for disease prevention

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Advice on eating behaviour, food choices, in food preparation has been expressed to people through many avenues. However, the recommendations have gone from being philosophical and religious in nature to more science and medicine based. There has been a shift from a focus on sanitation and prevention of nutrient deficiencies to prevention of chronic disease due to the dietary excesses that have increased disease incidences, and the incorporation of a healthy lifestyle. Instead of putting the main focus on food components like saturated fat, present in high fat animal foods, the emphasis now is on whole, fresh food choices. For instance, instead of telling consumers to reduce saturated fat intake, the message now is to increase their intake of fruits and vegetables.

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Changes needed to adopt the dietary guidelines

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The guidelines address the fact that the majority of Americans are overweight or obese and undernourished in several key essential nutrients. There are 5 simple, yet effective directives to help Americans focus on the big picture to make choices from across all food groups. The 1st guideline is to follow a healthy eating pattern across the lifespan while the 2nd guideline is to focus on a variety, nutrient density, and amount. The 3rd guideline is to limit calories from added sugars and saturated fats and to limit sodium and alcohol intake. The 4th guideline is to shift to healthier food and beverage choices. The 5th guideline is to support healthy eating patterns for all. Everyone has a role to make these shifts easier From home, to school, to work, and 2 communities.

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Is American Heart Association dietary guidelines

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The American Heart Association recommendations regarding diet and related lifestyle practices will decrease the incidence of heart disease. The risk factors include tobacco use, elevated levels of blood cholesterol, particularly low density lipoprotein cholesterol and low levels of high density lipoprotein cholesterol. These lead to increased blood pressure, type 2 diabetes, obesity, especially central visceral adaposity, And physical inactivity. For good health, the American Heart Association advises use up to at least as many calories as you take in, eat a variety of nutritious foods from all the food groups, eat less of the nutrient poor foods, and live tobacco free.

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American Cancer Society dietary guidelines

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The American Cancer Society publishes nutrition guidelines to advise the public about dietary practices that reduce cancer risk. Reviews of the guidelines have occurred every few years. This time frame allows the American Cancer Society to review and discuss the scientific findings that emerged during the interim years. When 3rd or more of cancer deaths are caused by a variety of dietary factors. To reduce cancer risk follow an overall dietary pattern that includes eating a high proportion of plant foods, fruits, vegetables, whole grains, and legumes, Limiting amounts of high fat meat and dairy foods, limiting alcohol intake, and balancing Caloric intake and physical activity. Additionally, alcohol intake should be limited and there is no safe form of tobacco. Alcohol is known to cause certain cancers. Alcohol interacts with tobacco used to increase the risk of cancer many times more than the effects of drinking and smoking alone. About 1 in 5 deaths in the United States is attributed to smoking.

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Healthy people 2020

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Many public health issues continue to evolve over time period projecting the public objectives for the next 10 years gives public health providers guidance for reshaping their programs and setting new goals. And the healthy people 2020 objectives, all public health issues are included.

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To necessary tools for performing diet analysis and creating a healthy diet

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The USDA database of nutrient composition of foods and the exchange lists system. The average nutrient values of foods consumed in the United States form the foundation of diet analysis software and food composition tables and databases. The exchange lists system is often used to prescribe an individual eating plan with a wide variety of food options in meal planning.

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Food composition database

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The US Department of Agriculture has compiled a massive database of information about the nutrient composition of foods. The chemical shown in the food composition tables and databases include energy producing nutrients, Carbohydrates, proteins, and fats, and non energy producing nutrients, Vitamins, minerals, and water. The tables quantify other bioactive substances in food, such as phytochemicals, alcohol, and caffeine, And give specific details on the amount of fatty acids, amino acids, in simple sugars in each of the foods. Is this database allows the user to select a food, specify a quantity, and then generate the food composition values, chemical composition of the food, based on that quantity. Updates for food composition values and new foods are constantly being added to the database. The values in the food composition tables and databases are obtained through government research and sources, though diet analysis software can also be used to determine food composition. For instance, diet and wellness plus, contained the chemical composition for thousands of foods. You can use this website to plan, manage, and/or evaluate diets according to the dietary reference intake and dietary guidelines and recommendations.

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Food composition

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The chemical composition of nutrients in foods, including carbohydrates, starch, fibres, sugars, fats, fatty acids, proteins, amino acids, vitamins, minerals, water, and other bioactive substances such as phytochemicals, alcohol, and caffeine.

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The exchange lists

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These were created by the American diabetes association in conjunction with the Academy of nutrition and dietetics. There are 9 different exchange lists that group foods by their energy producing nutrient composition. The exchange list system is an excellent tool for meal planning, calorie control, and meeting the acceptable macro nutrient distribution range. Historically, diabetic diet planning hinged on using the exchange lists. Today, the exchange lists are widely used for weight control and human performance. The exchange list system is a more precise method than the my plate food guidance system for measuring in prescribing diets. There are exchange lists for starch, milk products, fruits, carbohydrates, non starchy vegetables, meat and meat substitutes, fat, free food, and Combination foods.

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Exchange lists

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A diet planning tool created by the American diabetes association an Academy of nutrition and dietetics that organises food by their proportions of carbohydrates, proteins, and fats, and thus calories. There are 9 lists, starch, non starchy vegetables, fruits, milk, meat and meat alternatives, fat, free foods, combination foods, and other carbohydrates, that are used to plan diets.

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Food composition, the chemicals in foods

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The national data laboratory is responsible for maintaining the national food composition database, which is updated at least once a year. The scientist employed by the US Department of Agriculture analyses many food samples from all over the United States and maintains the nutritional composition database of food used in food composition tables. Diet analysis software packages also draw on the United States Department of Agriculture database. Learning the nutrient composition of all foods would be a lifelong task, but learning the composition of foods that you consume is easy. By taking the time to become familiar with the nutrient composition of the food you eat, it is possible to select foods you consume based on their ability to meet your nutritional needs and/or the food's health promoting qualities.

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The gastrointestinal system

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Because eating is such a natural process, digesting food may also appear simple. However, many chemical, mechanical, physiological, and psychological factors are involved in the process. In order to extract many nutrients or calories from food, the food has to undergo some significant alterations. These take place in the digestive, or gastrointestinal, system and affect all the other organ systems in the body in some degree. Specifically, we will explore ingestion, digestion, absorption, transportation, utilisation, cellular storage, and excretion.

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Digestion

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Is the processes by which food and its components are broken down chemically and mechanically into units that can be absorbed.

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Absorption

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The transport of nutrients from the intestinal lumen into small intestine cells, and then either into the blood or lymph.

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Transportation

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The movement of nutrients from one site to another within the body, usually within the bloodstream, but can occur within the lymphatic system for fat soluble substances after their absorption.

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Bolus

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A chewed, softened mass of ingested food that is swallowed and propelled through the oesophagus to the stomach.

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esophagus

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A muscular tube that carries the Bolus and fluids From the mouth to the stomach.

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Stomach

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A large, muscular, sac like organ of the digestive system where chemical and mechanical digestion occurs. The mixing of the bolas Is with gastric acid and enzymes and the churning due to muscle contractions produces the liquid mixture called chyme.

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Gastric acid (stomach acid)

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An acidic secretion containing hydrochloric acid, produced by the cells of the stomach.

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Chyme

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A liquefied, partly consumed substance that is made in the stomach and released into the small intestine after bolus processing.

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Feces

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Solid waste that is compacted in the large intestine, colon, and then released from the anus, composed the bacteria, fibre, sloughed off intestinal epithelial cells, and digested food, and small amounts of GI tract juices.

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Feces continued

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The solid waste that remains in the GI tract is compacted in the large intestine by removing the water. As the water is absorbed into the body, the solid waste product known as feces is formed and excreted. The cellular waste generated by metabolism is secreted back into the bloodstream and excreted via the respiratory system, and gaseous emissions containing carbon dioxide, urinary system, and akius secretions called urine, and the integumentary system, in aqueous and sebaceous secretions From the skin.

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Gaseous

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Of or pertaining to gas, a substance in vapour form.

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Aqueous

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Of or pertaining to water and water soluble body secretions.

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Sebaceous

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Of or pertaining to fat and fat soluble body secretions.

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Mechanical and chemical digestion

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These processes efficiently break down the large food molecules into their molecular units. For example, 98% of carbohydrates, including starch, polysaccharides, lactose, maltos, and sucrose, is digested. 95% of fats, triglycerides, is digested. 92% of proteins, plant and animal, are digested.

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Digestive system

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Collectively, the organs and processes associated with the ingestion, digestion, absorption, and excretion of food.

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Mechanical digestion

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The part of the digestive process that uses muscles and nerves to create movement. These include chewing and muscular stomach contractions that mix and turn the chyme. Another mechanical process is peristalsis. Peristalsis Is controlled by the autonomic nervous system. It begins with swallowing, then propels Bolus, chyme, Along the GI track. It is an automatic process. In contrast, the ingestion, mastication, and swallowing of food are conscious processes.

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Peristalsis

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Waves of circular muscular contractions in the GI track that are controlled by the autonomic nervous system and propel food along the entire GI tract.

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Autonomic nervous system

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The part of the central nervous system that regulates involuntary vital functions.

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Mastication

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The act of mechanical digestion, accomplished by chewing food to soften it for swallowing.

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Chemical digestion

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This refers to the use of chemical substances that are needed to break down food, such as enzymes, hormone's, hydrochloric acid, and sodium bicarbonate. Chemical digestion is controlled Unconsciously by the autonomic nervous system. Approximately 7.5 liters of digestive juices are secreted into the GI tract over the course of the day. Think of almost four 2-liter bottles of fluids, such a saliva, mucus, gastric juice, intestinal cell secretions, bile, and pancreatic secretions, pouring into the GI tract.

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Hormones

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An active chemical substance formed in one part of the body and carried to another part of the body to alter cellular behaviour or activity.

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Hydrochloric acid

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An acid secreted by the stomach that causes protein denaturation and acids digestion.

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Saliva

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The secretions from the salivary glands in the mouth that contain the enzyme salivary amylase, which begins starch digestion.

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Anatomy of the gastrointestinal system

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The GI tract is a tubelike structure, often called the alimentary canal, Is that runs through the body, including the mouth, asophagus, stomach, small intestine, large intestine, colon and rectum. The accessory organs of the GI system, though not part of the tubular passage, are directly involved in digestion. The accessory organs produce and/or secrete chemicals into the GI tract that facilitate the digestion of chyme into its molecular components. Is the accessory organs of digestion include the liver, gallbladder, and pancreas. Is the accessory organs are signalled to participate in digestion by many different hormones.

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Mouth

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The opening of the oral cavity where food ingestion occurs.

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Small intestine

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The part of the digestive tract located between the stomach and the large intestine, colon, that has 3 sections, the duodenum, jejunum, and ileum, And is the part of the GI tract where most digestion and absorption of nutrients occurs.

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Large intestine

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The large bowel portion of the GI tract that completes the digestive process and includes the ascending, transverse, descending, and sigmoid colon.

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Accessory organs

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Relating to digestion, the liver, gall bladder, and pancreas.

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Gallbladder

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An accessory organ of digestion that stores bile produced by the liver.

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Pancreas

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An organ that has exocrine, secreting digestive enzymes and juices in the duodenum, and endocrine, secreting hormones into the blood that help to maintain glucose homeostasis, functions.

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Salivary Amylase

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An enzyme that hydrolyzes the starch amylose, cleaves the alpha bonds between the glucose molecules.

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Enzymatic action

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Some enzymes that Digest protein, such as the protease enzyme pepsin, do their work in the stomach.

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Pepsin

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The gastric enzyme that specifically breaks peptide bonds between specific amino acids in a protein.

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Small intestine

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This includes the duodenum, Is the 1st segment of the small intestine, where most of the digestion and absorption of nutrients from chyme takes place. Jejunum, The 2nd segment of the small intestine. And ileum, 3rd and last segment of the small intestine.

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Accessory organs involved in aiding digestion at the duodenum

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The liver and pancreas perform many vital functions for the entire body. For now, however, the focus is on their roles in digestion. The liver produces approximately .5 liters of bile each day. Bile is composed largely of cholesterol rich bile acids. The gallbladder Stores the bile that is produced by the liver and is the gallbladders sole role in the body, to store bile acids, which are used to aid fat digestion. Bile Is released from the gallbladder when bound with the hormone CCK, causing the gallbladder to contract. The pancreas produces approximately 1.5 liters of pancreatic juice each day and secretes the juice containing enzymes for carbohydrate, Protein, and fat digestion, as well as sodium bicarbonate for the neutralisation of acidic chyme into the small intestine.

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Coordinating digestion, hormones as chemical messengers.

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Hormones specifically influence the processes within certain cells of the body in order to regulate metabolism. Some hormones coordinate the digestive processes. For example, hormones like gastrin, secretin, and Cholecystokinin.

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Gastrin

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A hormone secreted by cells of the stomach that induces the production and secretion of gastric juice.

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Secretin

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A protein hormone produced by duodenel cells, causing the stomach to make Pepsin, the liver to make bile, and the pancreas to make its digestive juices, Enzymes and sodium bicarbonate.

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Cholecystokinin (CCK)

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A hormone produced by cells of the duodenum that signals the pancreas to release pancreatic juice, the gallbladder to release bile, and the simulation of the satiety center in the brain.

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Digestion in the small intestine

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Fat digestion: fat must be emulsified by bile that is produced by the liver and stored in the gall bladder. When the gall bladder receives a signal to contact from CCK, Bile is reduced into the duo denum. Bile allows fat to interact with fat splitting lipase enzymes. Once fat is emulsified and partially digested into glycerol, fatty acids, and/or monoglycerides by lipase, The tiny fat droplets are Absorbed by the intestinal villi, epithelial cells, in the small intestine. Inside the cells, the fat droplets are packaged into Chylomicrons, a temporary lipid-carrying protein. Chylomicrons, are then released Into the lymphatic system and later into the bloodstream. The Chylomicrons Are taken up by the liver and repackaged into usable lipoproteins, which are released again into the bloodstream for delivery to body cells.

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Villi

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Finger like projections within the small intestine that increase the absorptive surface area, each with its own blood and lymph supply.

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Epithelial cells

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A type of cell that covers the cavity's, surfaces, and structures of the body, notably the respiratory tract, skin, and lining of the GI tract.

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Lipoproteins

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Clusters of limpid associated with proteins that serve as transport vehicles for fat soluble substances in the lymph and blood, including Chylomicron, HDL, LDL, IDL, and VLDL.

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Digestion in the small intestine

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Carbohydrates: During Carbohydrate digestion salivary and pancreatic amylase enzymes cleave the alpha bonds in starch to release glucose. In the small intestine, Maltese, sucrase, and lactase Break down their respective sugars. The mono saccharides and carbohydrate remnants are then absorbed into the intestinal villi and then released into the bloodstream for delivery to body cells.

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Protein digestion

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Proteins are broken into their amino acid constituents by protease enzymes, some of which are produced in the stomach and some in the intestinal cells. The pancreatic cells produce large amounts of the other protease enzymes. All proteins and enzymes break the peptide bonds that join amino acids together in proteins. Ultimately, amino acids are released. Amino acids are absorbed into intestinal villi and then released into the bloodstream.

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Peptide bonds

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The type of chemical bonds that joins 2 amino acids together.

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Digestion in the small intestine

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Vitamins and minerals: The micronutrients that need to be released from food by digestion so they can be absorbed into the body via the intestinal villi epithelial cells. Unlike carbohydrate, protein, and fat, vitamins and minerals do not undergo digestion. Instead, vitamins and minerals are absorbed through a variety of mechanisms, many specific to the particular nutrients.

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Mechanisms and sites of absorption in the small intestine

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The small intestine surface Includes the villi and microvilli.The villi of the small intestinal wall are fingerlike projections that add in additional surface layer of more epithelium made by microvilli, also called the brush boarder. The microvilli Significantly increase the surface area, 1/3 the size of a football field in an adult human, to enhance nutrient absorption. Nutrient absorption takes place mostly in the duodenum and a small portion in the jejunum and for some nutrients the ileum. The villi are supplied with their own blood and lymphatic vessels, so the nutrients can be absorbed and released into the body. Nutrients released by digestion are absorbed from the small intestine cavity, or lumen, into intestinal epithelial cells, then either released into the bloodstream for water soluble nutrients, or lymphatic vessels for fat soluble nutrients. However, the fat soluble nutrients will eventually be released into the bloodstream. Once in the bloodstream, the nutrients can be transported to all the various cells of the body. No matter where the nutrient is entering from one of the 3 most common mechanisms of nutrient absorption are passive diffusion, facilitated diffusion, or active transport. Each nutrient, for the most part, especially uses 1 of these transport mechanisms to enter or exit a cell.

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Microvilli

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Tiny hairlike projections of cell membranes on epithelial cells of the small intestine that increase the absorptive surface area.

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lymphatic vessels

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The tubular system of vessels where lymph fluid circulates.

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passive diffusion

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This transport mechanism sometimes called simple diffusion, passive transport, or simple transport, allows nutrients to cross cell membranes freely from the intestinal lumen into cells by a concentration gradient created by osmotic pressure. This means that a higher concentration of nutrients on one side of the membrane creates a pressure to force the nutrients across the membrane to the lower concentration.

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Facilitated diffusion

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This transport mechanism sometimes called facilitated transport is the nutrient mechanism that requires a specific Carrier protein or receptor protein in order to cross the cell membrane. The receptor protein is designed to selectively bind to the nutrient before it can gain entry into the cell. Once assisted by the receptor protein, it will be released into the blood or in lymphatic system, depending on its solubility, for delivery and use by body cells.

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Active transport

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This mechanism requires a selective Carrier protein, receptor protein, and adenosinetriphosphate energy to cross the cell membrane. The combination of the receptor protein and the adenosine triphosphate is the only way for the nutrient to gain entry into the cell. Once assisted the nutrient will be released into the blood or lymphatic system, depending on its solubility, for delivery and use by body cells. This mechanism of absorption governs nutrient entry into the body at the highest level.

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Water soluble nutrients

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These include carbohydrates, Water soluble vitamins, and amino acids. the water soluble nutrients get absorbed in the small intestine. once absorbed, The water soluble nutrient travel through the bloodstream to the liver And then to the heart where it is pumped to all other parts of the body.

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Fat soluble nutrients

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These include oils, cholesterol, and fat soluble vitamins. Once absorbed in the small intestine, the fat soluble nutrient travels through the lymphatic vessels And enter the bloodstream at the hepatic vein where it meets with the water soluble nutrients that travel through the same vein after processing through the liver. From there, it will go to the heart, where it is pumped to all other parts of the body, including the liver.

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Utilisation and storage inside the body

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After nutrients are digested, absorbed, and transported inside the body to cells, they are used in metabolism for adenosinetriphosphate production, growth, repair, and storage. If the nutrient is not needed for a purpose, it can be stored. The storage of the nutrients In the body may be short, intermediate, or long term.

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Short term storage

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The substance is stored for seconds or minutes. An example is ATP in all cells.

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Intermediate storage

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The substances stored for hours. An example is glycogen in the liver.

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Long term storage

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The substance is stored for days, months, or years. An example is fat in adipose tissue, vitamin a and vitamin B12 in the liver, iron in the liver and bone marrow, protein in lean body mass, and calcium, phosphorus, and magnesium in bones.

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The large intestine

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The journey through the GI tract ends with the passage of waste through the large intestine, which is located just after the ileum in the small intestine. Here, the surface cellular anatomy changes from villi and microvilli to cells designed to absorb water, So the compaction of waste and absorption of water occur in preparation for excretion. The large intestine includes cecum, the appendix, colon, ascending, transverse, and descending, Rectum, and anal canal, anus.

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Glycogen

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A glucose based storage molecule, sometimes called animal starch, that is synthesised and stored in the liver and muscle tissues.

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Anabolic and catabolic reactions

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Metabolism involves a constant process of chemical reactions, some Of which are constructive, whereas others are destructive. Homeostasis maintains a balance state between building, anabolism, and destroying, catabolism reactions. Anabolic Processes are involved in growth, repair, synthesis, and repletion of tissues. a typical chemical reaction involved in annabelism is a condensation reaction, which molecules join together as a chemical substance is built up. Catabolic processes occur in energy metabolism, stress, and tissue degradation. A typical chemical reaction is hydrolysis reaction, when molecules of a chemical substance are broken apart, water is needed. The water is split apart into atoms of hydrogen and oxygen, which are used to balance the chemical fragments resulting from the reaction.

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Homeostasis

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A balanced state of the collection of anabolic biochemical reactions and catabolic biochemical reactions occurring inside the body.

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Condensation reaction

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Chemical reaction in which anabolic processes include molecules that are produced for water and larger molecules.

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Hydrolysis

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A chemical reaction that uses water to break the bonds in chemical compounds, such as water, generating a free hydrogen atom and a hydroxyl group which are used to chemically balanced the products of cabalism.

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Excretion

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Elimination occurs by conscious action through the circular anal sphincter. Waste products and by-products from cellular metabolism and the digestive process are eliminated from the body by excretion through one of four methods, feces, urinary output, respiration, and skin secretions.

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Feces

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Feces Are excreted as the solid waste products of the GI system. This is largely composed of bacteria, fibre, slaughed off intestinal epithelial cells, And digested food, and small amounts of GI tract juices. The speed at which food moves through the GI tract is based on meal size, dietary composition, and physiological factors and is referred to as transit time. typical transit time from ingestion to excretion is typically 9 to 48 hours.

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Urinary output

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The volume of urine excreted in a 24 hour period. It is an acquiesce waste solution excreted from the urinary system, and produced by the kidneys. Urine contains water, nitrogen waste mostly urea, detoxified chemicals, including medications, mineral salt, and excess or degraded vitamins and minerals. The most common mechanism for disposing cellular, chemical, metabolic waste is via the urine.

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Urea

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A toxic nitrogen containing organic compound that is a biproduct of amino acid catebolism and is excreted in the urine.

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Respiration

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This is excretion of gaseous metabolic waste products by the pulmonary system, or lungs. Respired air has high concentration of carbon dioxide and water vapour produced by cellular metabolism of carbohydrates, fats, and proteins.

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Skin secretions

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Aqueous and sebaceous Waste are excreted as either sensible or insensible secretions from the integramentary system, or skin. Insensible excretions produce small amounts of water, mineral salt, lipid, and amino acids. Sensible secretions is noticeable sweating resulting from heat, exercise, fever, or hormonal imbalance.

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Major parts of the GI tract

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Mouth, asophagus, stomach, small intestine, large intestine, rectum, and anus.

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Endogenous protein synthesis

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Self synthesised proteins that are needed for body tissue repair and maintenance, the basic structures of all cells in organs, muscles, the brain, nerves, skin, blood, hair, and nails, as well as regulatory components such as enzymes and hormones.

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Denaturation

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The change in shape of proteins and loss of their function when exposed to heat, acids, bases, and/or heavy metals. Process of dietary protein. When cooking an egg, you can see protein denaturation in action in both the white and yolk. This also occurs when food protein encounter stomach acid As when lemon juice is added to milk, the milk proteins curdle. After denaturation, the enzymes can more easily access the various parts of the protein strand to Digest the amino acids. When a protein is digested, the peptide bonds between the amino acid are broken, and the amino acids are released.

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Protein character

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The unique aspects of an individual protein, determined by the amino acid sequence and the folding and interacting of the protein strand that makes a 3 dimensional functional molecular structure.

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Protein digestion

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This occurs when the peptide bonds between the amino acid in a protein strand are broken by a protease enzyme, causing the amino acids to be released for absorption, transportation, utilisation, and excretion by body cells. This takes place in the stomach and small intestine.

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Protein synthesis

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It is important for each cell in the body to make specific proteins in order to repair cell structures and carry out many cellular chemical processes. Protein is synthesised in the body from the amino acids according to the genetic code, In a process that begins with gene expression. Gene expression is regulated by cell signals, such as by hormonal messages, based on the cellular environment. When is cell needs a particular protein product to perform a particular task, the gene for that protein is expressed.

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Gene expression

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The transcription of the nucleotide bases making up the genetic code of a gene into messenger RNA And then the translation into a functional protein. After gene expression occurs, the deoxyribonucleic acid gene code is copied to a messenger ribonucleic acid, Which is then translated to make an Amino acid sequence that creates the unique protein strand. The formed protein strand folds and interacts with itself and sometimes with other protein molecules to make a unique 3 dimensional shape and then performs its specific function. The process of making a functional protein is called protein synthesis.

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Deoxy ribo nucleic acid

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A linear, double stranded polymer of the nucleic acid, nuclear tides, Adenine, guanine, cytosine, and thymine, Found in the cell's nucleus, that makes up the cells transcribable genetic information and encodes bioactive molecules.

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Messenger rybo nucleic acid

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A long polymer of the nucleic acid, nuclear tides, adanine, cytosine, guanine, and uracil that are made inside the nucleus of the cell, upon the expression and transcription of dioxy ribonucleic acid, messenger ribo nucleic acid then migrates to the ribosome in the cytosol of the cell, where it is translated for protein synthesis.

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Protein synthesis

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A series of condensation reactions between amino acids that build a protein, directed by the genetic code, which occurs by transcription of DNA and translation of MRNA with ribosomes and tRNA in the cell cytosol.

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Nucleic acids

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The building blocks of genetic material, DNA and RNA, used by all cells to divide, differentiate, or synthesise protein constituents, also called nucleotides.

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Nucleotide bases

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Adenine, cytosine, guanine, and thymine. These bases are organic compounds containing carbon, hydrogen, oxygen, nitrogen, and phosphorus. They are made of a nitrogenous base, 5 carbon sugar, and phosphate constituents. They form into a double stranded helix that has sugar and phosphate units attached. From the double strand of the DNA, one strand forms the sense sequence, and the other strand forms the anti sense sequence. In the double helix, A always pairs with T, and C always pairs with G. In mRNA, the nucleic acid uracil replaces thymine and pairs with Adenine. Typically the base pairs of RNA are read 3 at a time to code an amino acid. The amino acids are linked together, forming a polypeptide and eventually a protein. Once the protein is formed, it can perform its function within the cell. DNA, mRNA, and protein are considered biomolecules.

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Protein character

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The human body uses 20 different amino acids. Nine are essential and 11 are non-essential.

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Essential amino acids

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Needed by the body but cannot synthesis them endogenously, and thus, are needed from food sources.

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Non essential amino acids

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Those that are needed by the body and the body can synthesize them from nitrogen and carbohydrate intermediates, but also can be provided by food sources.

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The 20 amino acids

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These have different chemical properties due to the sequence of their side chains that cause them to fold and interact with each other in unique ways. Proteins have many chemical functions as buffers, receptors, enzymes, and hormones.

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Types of protein

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Fibrous and globular.

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Fibrous protein

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Uniform in its structure created from the way the amino acid side chains interact, fold, in the protein strand. The fibrous protein structures can look like a slinky or an accordion. Some examples are the proteins found in hair or nails.

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Globular protein

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has variation in its structure, meaning there are no consistent segments in the protein structure. Some examples include proteins found in blood and mucus.

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Protein functions

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These include growth and maintenance, creation of enzymes, creation of antibodies, fluid and electrolyte balance, acid based balance, creation of hormones, nutrient transport, And release of energy when body is under stress. Each day, new protein needs to be consumed to replace the protein that was lost from the body in vital functions. Because most animal proteins have all essential amino acids present they provide complete, high quality, or high biological value proteins. Plant proteins on the other hand provide incomplete, low quality, or low biological value proteins. Because they lack one or more of the essential amino acids in their composition. Egg white is the highest quality natural food protein for humans because of the ratios of essential amino acids in combination with all the amino acid present in the protein that match human needs. Incomplete proteins can be paired with other incomplete proteins To reach the equivalent of a complete protein.

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Protein recommendations

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The dietary reference intake for protein for adults is .8 g per kilogram of body weight. However, there are times when more protein may be need Ed. For example, the body uses more protein while in anabolic stress, Such as childhood growth, pregnancy, or body building and rigorous athletic training. therefore, for children and athletes, The recommendation is approximately 1.2 to 1.6 g per kilogram of body weight. Endurance athletes can safely consume up to 1.8 to 2 g per kilogram of protein. For all adults, the acceptable macronutrient distribution range for protein is 10 to 35% of total calories. However, when the dietary intake a protein exceeds twice the Dietary recommended intake of an individual, it is considered a high protein diet and is not healthy due to excessive nitrogen waste.

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Protein recommendations

Back 108

The dietary reference intake for protein for adults is .8 g per kilogram of body weight. However, there are times when more protein may be needed. For example, the body uses more protein while in anabolic stress, Such as childhood growth, pregnancy, or body building and rigorous athletic training. therefore, for children and athletes, The recommendation is approximately 1.2 to 1.6 g per kilogram of body weight. Endurance athletes can safely consume up to 1.8 to 2 g per kilogram of protein. For all adults, the acceptable macronutrient distribution range for protein is 10 to 35% of total calories. However, when the dietary intake a protein exceeds twice the Dietary recommended intake of an individual, it is considered a high protein diet and is not healthy due to excessive nitrogen waste.

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Protein deficiency and excess

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When protein intake is low and energy intake is adequate, Deficiency, or protein malnutrition, occurs a state known as kwashiorkor can occur. This term is derived from Africa, meaning the one who is displaced. Signs and symptoms include peripheral edema, Protruding belly, decreased muscle mass, hair in skin changes, irritability, and lethargy. When both protein and energy intake are inadequate, protein energy malnutrition, marasmus, can occur. This is characterised by total body wasting. In severe cases, refeeding the individual is a delicate matter. The person cannot be immediately Given a nutritionally balanced diet of protein because the unaccustomed Ingestion of protein would cause fluid to shift to rapidly in the bloodstream and lead to sudden death. Depending on the duration and severity of the deficiency, permanent damage may have occurred. The intake of high protein diets causing protein excess is most common in athletes and fad dieters. There is a tendency of high protein diets to promote obesity, heart disease, cancer, and osteoporosis. Other health risks include dehydration, calcium and zinc loss, and spleen enlargement. Chronic protein overload is detrimental to kidney function and when coupled with low carbohydrate intake, can cause metabolic acidosis.

Front 110

Kwashiorkor

Back 110

Is protein malnutrition resulting when a person consumes adequate calories but an inadequate Amount of protein, which is required to sustain growth or repair vital tissues.

Front 111

Edema

Back 111

Fluid retention by body tissues as a result of protein deficiency and other conditions that cause excessive amounts of fluid to be retained in interstitial spaces.

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Protein energy malnutrition

Back 112

A condition known as marasmus, which results from dietary deficiencies of both protein and energy.

Front 113

Protein excess

Back 113

Is the intake of too much protein, causing dehydration, increased calcium and zinc excretion, liver and spleen enlargement, and long term reduced liver and kidney function.

Front 114

Which dietary component is not linked to an FDA approved health claim

Back 114

Sucrose

Front 115

Which health condition does not have an FDA approved health claim

Back 115

Diabetes

Front 116

The term free can be used in reference to?

Back 116

All of the above, For instance, calories, fat, and sodium.

Front 117

Which of the following is a potentially biologically harmful substance that is required by law to be identified on a food package label?

Back 117

Saturated fats or trans fatty acids

Front 118

Food label legislation exist for?

Back 118

All of the above, For instance, food allergens, transfatty acids, and country of origin.

Front 119

The daily reference values are based on a 2000 calorie diet and there used to describe nutritional information in a nutrition facts panel on the food package label

Back 119

True

Front 120

The tolerable upper intake level is a dietary intake level of a nutrient that is safe to consume daily, but higher intake levels than the UL can have negative side effects.

Back 120

True

Front 121

Low fat foods are those that have 30% of their calories or less from fat.

Back 121

True. Therefore, if a food contains fewer than 3 g of fat per 100 calories it is a low fat food.

Front 122

Food labels

Back 122

The nutrition facts panel which provides information according to law about the manufacturer, nutrients, ingredients, terms, health claims, and allergic foods in the food item. Send the key information that appear on food labels include daily values, expressed as daily reference values and reference daily intake, ingredients list, terms, and health claims.

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Nutrition facts panel

Back 123

An area on the food package that shows the serving size, servings per container, calories per serving, calories from fat per serving, and percent of daily values expressed eze daily recommended values, percent of the Reference daily intakes, and ingredients.

Front 124

Daily reference values

Back 124

Daily values for fat, saturated fat, cholesterol, carbohydrate, fibre, protein, and sodium based on a 2000 calorie diet listed on the nutrition facts panel on food package labels.

Front 125

Reference daily intake

Back 125

The highest level of the essential vitamins and minerals for men or women based on the most recent dietary reference in takes. Values are listed on the nutrition facts panel of food labels for vitamin D, calcium, iron, and potassium. Other nutrients may be listed at the manufacturer's discretion

Front 126

Ingredients list

Back 126

A list of components of a process food product given in descending order by gram weight or volume.

Front 127

Health claims

Back 127

Statements approved by the Food and Drug Administration linking the nutrition profile of a food to a reduced risk of a particular disease or health related condition.

Front 128

Carbohydrates and sugars on the food label

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The acceptable macro nutrient distribution range for carbohydrates is 45 to 65% of calories consumed in the diet, and the AMD R for sugars is 25% or less. the daily reference value 4 carbohydrate is based on 55% of the calories from carbohydrates of a 2000 calorie diet. There is A DRV for added sugars Which is 50 g or 10% of calories or less. In the DRV, total grams of carbohydrates are listed, as are grams of sugar's. Added sugar should be 10% of calories or less.

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Daily reference values based on a 2000 calorie diet

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For fat is 78 g And 35% of calories. Saturated fat Is is 10 g and less than 10% of calories. Cholesterol is 300 mg and there is no recommendation. For carbohydrates is 275 g and 55% of calories. For fibre At 28 g and it is recommended 1.4 g per 100 calories. Added sugars is 50 g and that would be less than or = 10% of calories. Protein at 50 g and 10% of calories. Sodium 2300 mg and non applicable recommendation. Potassium is included as an RDI and there is no recommendation.

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Examples of dissecting a label for smoked chicken sausage mathematically

Back 130

If there is 150 calories per serving and a total fat of 10 g you would multiply the 10 g by the calories per gram which for fat is 9 and would equal 90 fat calories divided by the 150 total calories multiplied by 100 which would equal 60%. In order 2 calculate fat by weight you would take the 10 g of fat divided by the twotal weight per serving which would be in the nutrition facts, 85 g and multiply by 100 Which equals 12% meaning that this food is 88% fat free.

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AMDR for protein

Back 131

10 to 35% Of calories consumed in the diet, But the adult dietary reference intake for protein is 0.8 g per kilogram of body weight per day. The DRV for protein is 50 g in a 2000 calorie diet, which provides 12% of calories from protein.

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The AMDR for total fat

Back 132

20 to 35% of calories In total fat. The goal for saturated fatty acid intake is less than 10% of calories. The goal for transfatty acid intake is as low as possible. The DRV for total fat is 35% of calories, while DRV for saturated fat is 10% of calories both in a 2000 calorie diet. There is no DRV for trans fatty acids.

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The percent value shown on the nutrition facts panel for fat is the percent of the drv.

Back 133

True. Thus, if a food label nutrition fact panel reads 10% for total fat under the drv header, this means that 10% of the 78 g drv for fat is provided in a single serving of the food. The percent is not the percent of calories from fat. You can determine the percentage of calories from fat by Taking the grams of fat and multiply by 9 calories per gram. The result equals the number of calories from fat then take the calories from fat and divide by the total calories per serving, then multiplied by 100. The result equals the percentage of calories from fat.

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Some substances that are included in the nutrition facts panel are clearly detrimental to human health when consumed in excess.

Back 134

true. Saturated fatty acids and transfetti acids are 2 types of dietary fatty acids that have been noted to promote heart disease in the medical literature. For Americans, foods coming from cows provide most natural sources of transfatty acids.

Front 135

the DRV for saturated fatty acid

Back 135

The saturated fatty acid allowance for a 2000 calorie diet to maintain heart health is less than 20 g per day. There is no DRV for trans fatty acids.

Front 136

Classifying food by fat content

Back 136

Once the percentage of calories from fat has been determined, the food can be classified as high, moderate, or low fat.

Front 137

High fat food

Back 137

Provides more than 35% of the calories from fat

Front 138

moderate fat food

Back 138

Provides 25 to 35% of the calories from fat

Front 139

Low fat food

Back 139

Provides less than 25% of the calories from fat.

Front 140

Fat content by weight

Back 140

The fat contents of meat and dairy products is labelled as a percentage of fat by weight. The meat and dairy industries refer to the fat content by Gram Weight rather than by calories. So 1% milk is 1% fat by wait. Most of the milk's weight is from water, and it also provides protein and carbohydrate, along with fat. To solve this mathematically you would take the weight of the particular nutrient you're observing and divide that by the total weight of the serving size noted in the nutrition facts and multiply by 100.

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Reference daily intake

Back 141

The RDI values are set for the vitamins and minerals that are central in human nutrition. The original RDIs are expressed as percentages on food labels and by law indicate nutrient density for vitamins C and AS well as iron and calcium. When changed from 1968 to 2018 for consistency with current recommendations many nutrient values were altered. Vitamin C, D, and K were increased. Iron, iodine, and folate remained unchanged. Potassium was changed from being listed as A DRV to an RDI and the value was increased. The nutrients required by law to be shown by the year 2020 to 2021 change to vitamin D, calcium, iron, and potassium because these are currently the nutrients of greatest concern. Other nutrients may appear on the food label if food manufacturer chooses to include them.

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Nutrient density

Back 142

The nutrient density of a food is determined by the amount of nutrient in relation to the daily need. On a food package label, of food is considered nutrient dense for a particular nutrient if the food provides at least 20% of the reference daily intake For that nutrient per serving.

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Ingredients list

Back 143

The order in which the ingredients are listed is significant. They are listed in descending order by weight or volume. Food manufacturers are not required to provide how much of each ingredient is present in the food, just the proportion of that ingredient in relation to all the others.

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Ingredient

Back 144

Is a component of a processed food product.

Front 145

Food allergies

Back 145

Many food ingredients known to cause allergic reactions are mandated by law to be labelled. An allergy is an immune mediated reaction, usually to a protein component in food.

Front 146

The top 8 allergic foods

Back 146

These include milk, eggs, fish, crustacean shellfish, tree nuts, peanut's, wheat, and soy bean's. By law manufacturers must plainly state that the product contains milk, eggs, fish etc. Additionally, if a food is processed in a manufacturing facility or with equipment shared with any of these food allergens, the manufacturer must note the risk of cross contamination.

Front 147

Free

Back 147

negligible amounts of fat, cholesterol, sodium, sugar, or calories per serving in a food product.

Front 148

Reduced

Back 148

25% or less of a nutrient is present as compared to the original food product, a food label must specifically state which nutrient is reduced, for instance, calories, fat, or sodium.

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Light or lite

Back 149

1/3 fewer calories per serving as compared to the original product, when half the fat or sodium per serving as compared to the original product, or light in colour or texture compared to the original product.

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The term low

Back 150

Low, with reference to sodium, means that there are 140 mg or fewer of sodium per serving. With reference to cholesterol, means that there are 20 mg or fewer of cholesterol per serving. With reference to calories, means that there are 40 calories or fewer per serving.

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Lean

Back 151

With regard to fat content of meats, this means that there are 10 g of fat or less, 4.5 g of saturated fatty acids and transfatty acids or less, and 95 mg or less of cholesterol per 3.5 oz, 100 g, serving.

Front 152

Health claims

Back 152

By law, manufacturers can make certain statements or health claims on a food label linking the nutrition profile of the food to a reduced risk of a particular disease or health condition. For a manufacturer to make a claim that a food supplies a high amount of a nutrient, the food must provide at least 20% of the reference daily intake per serving. For example, if a product provides at least 20% of the reference daily intake for calcium, 200 mg per serving, then the claim this product may reduce the risk of osteoporosis can legally be used.

Front 153

Calcium and osteopurosis

Back 153

If the product is high in calcium, the claim can be made that consuming this product may reduce the risk of osteoporosis.

Front 154

Fat and cancer

Back 154

If the product is low in fat and, further, if the product is an extra lean meat, the claim can be made that consuming this product may reduce the risk of certain types of cancers.

Front 155

Saturated fatty acids and trans fatty acids, cholesterol, and heart disease.

Back 155

If the product is low in fat, saturated fatty acids Transfatty acid's, and cholesterol, and further, if the product is an extra lean meat, then the claim can be made that consuming this product may reduce the risk of heart disease or coronary heart disease.

Front 156

Fibre containing fruits, vegetables, and whole grains in regards to cancer and heart disease

Back 156

If the product is a good fibre source, provides 20% of the daily reference value or more for fibre, especially soluble fibre for heart disease, the claim can be made that consuming this product may reduce the risk of certain types of cancer, saturated fatty acids, transfatty acids, and cholesterol.

Front 157

Fruits and vegetables Vitamin C and Beta carotene and cancer

Back 157

If the product is nutrient dense provided in C and vitamin a as Beta carotene, and vitamin C and Beta carotene are provided from fruits and vegetables, the claim can be made that consuming this product may reduce the risk of certain types of cancer. This product must also be low in fat.

Front 158

Sugar alcohols and dental carries

Back 158

If sugar alcohols are used to sweeten the product and the product is sugar free, the statement can be made that sugar alcohols do not promote tooth decay.

Front 159

Folic acid and neural tube defects

Back 159

If the product provides 40 μg or more per serving of folic acid the claim can be made that consuming this product may reduce the risk of neural tube defects.

Front 160

Soluble fibre from Oates and barley and heart disease

Back 160

If the product is nutrient dense for fibre and provides 20% of the daily reference value or more for fibre, and the fibre is provided from whole oats or whole grain barley, the claim can be made that consuming this product may reduce the risk of heart disease. The product must also be low in fat, saturated fatty acids, and transfatty acids and cholesterol.

Front 161

Soy and heart disease

Back 161

If the product provides 6.25 g of soy protein per serving, the claim can be made that consuming 25 g of soy protein per day may reduce the risk of heart disease. The product must also be low in fat, saturated fatty acids, and transfat acids, and cholesterol.

Front 162

Potassium, blood pressure, and stroke

Back 162

If the product is a good source of potassium, the claim can be made that consuming this product may reduce the risk of high blood pressure Hypertension and stroke. The product must also be low in fat, saturated fatty acids, and transfatty acids, cholesterol, and sodium.

Front 163

Plant sterols stanols esters and heart disease

Back 163

If the product contains significant amounts of sterile esters or stanel esters from plants, the claim can be made that consuming this product may reduce the risk of heart disease. The product must also be low in fat, saturated fatty acids and transfetti acids and cholesterol.

Front 164

fluoridated water and dental carries

Back 164

If the water source provides more than 0.7 and up to 1.0 mg per litre of fluoride, The claim can be made that consuming this product may reduce the risk of dental carries.

Front 165

Dietary reference intake (DRI)

Back 165

These are standards used to recommend and evaluate the nutritional adequacy of dietary intakes. There are dietary reference in takes for All of the essential nutrients in human nutrition.

Front 166

The dietary reference intake system

Back 166

This includes 14 vitamins and 15 minerals that all have specific dietary reference intakes. Carbohydrates should be around 130 g per day For adults ages 19 to 30. Fibre at 38 g per day for males and 25 g per day for females ages 19 to 30. Total fat, saturated fatty acids, mono unsaturated fatty acids, and non essential polyunsaturated fatty acids Are not determined for adults. Essential fatty acids, linoleic acid Omega 6, At 17 g per day for males and 12 g per day for females ages 19 to 30 period alpha linolenic acid, omega 3, at 1.6 g per day for males and 1.1 g per day for females ages 19 to 30. Protein can be calculated at 0.8 g Per kilogram body weight per day for adults 19 years and older. Water is recommended at 3.7 liters per day and 2.7 liters per day for men and women over 19 years old.

Front 167

History of daily reference intakes

Back 167

The 1st standards were released in 1943. A consistent updating process was employed every 4 years until the 1980s, when a paradigm shift began to occur in the basis of the recommendations. Until this point, the goal was to prevent deficiency, but during the 1980s recommendations began to be based on amounts of nutrients that could reduce the risk of chronic disease and optimise body function.With each revision, a national committee of elite nutritional scientist evaluate scientific data To Premise their recommendation for nutrient intake.These Determinations are whether the daily reference intakes for essential vitamins, minerals, fatty acids, amino acids, protein, carbohydrate, fibre, and water Are established as a recommended daily allowance, adequate intake, AI, or Estimated average requirement. Furthermore, the most recent committee also created the tolerable upper intake level, UL, for certain vitamins and minerals, AMDRs for energy producing nutrients, sugars, and essential fatty acids, the EER for calories, and a daily reference intake for physical activity.

Front 168

Estimated average requirement, EAR

Back 168

The average dietary amount of a nutrient that will maintain adequate function for 1/2 of the healthy people of a given age and gender group.

Front 169

Tolerable upper intake level, UL

Back 169

The maximum dietary amount of a nutrient that can be consumed daily with little risk of illness, and intake at higher level increases the risk of adverse health effects.

Front 170

Components of RDIs

Back 170

Recommended daily allowances, RDA, adequate intake levels, AI, Upper intake levels, UL, acceptable Macro nutrient distribution range, and estimated energy requirement, EER. Taken together, the DRI components provide recommended safe and adequate levels, not minimum levels for nutrient intake. For most nutrients, the recommended intake value is a recommended dietary allowance Sufficient to meet the nutrient requirement of nearly all, 97.5% healthy individuals in a particularly life stage and gender group. For some, the recommended intake value is set at an adequate intake, which is the average intake level for an apparently healthy life stage group.

Front 171

Tolerable upper intake levels, UL

Back 171

As intake increases above the tolerable upper intake level, the potential risk of adverse side effects increase. For many nutrients that do not have upper intake levels, the majority of the population could consume high levels without side effects.

Front 172

Acceptable macronutrient distribution range

Back 172

The standards are used to prescribe and evaluate the distribution of energy intake specifically for carbohydrates, sugars, proteins, and fats, including the essential fatty acids linoleic acid and alpha linolenic acid. These values are expressed as a percentage range of the total calories consumed.

Front 173

Estimated energy requirement, EER

Back 173

A person's calorie need used to be calculated Using calories per kilogram of body weight. Now the calorie need is specifically determined using formulas that are based on body mass, height and weight, age, physical activity level, and gender. The formulas are called EERs And establish the Dietary reference intake For energy or calories as an estimated average requirement, EAR.

Front 174

Nutrients without dietary reference intake

Back 174

Cobalt, sulphur, and cholesterol, as well as non essential dietary supplements, do not have the DRI levels established for them. However, cobalt is a structural component of vitamin B12 and the DRI for vitamin B12 will also cover the dietary amount needed for cobalt. Sulphur is a component of 2 amino acids, cysteine and methionine, and the DRI for protein will cover the dietary amount needed for sulphur. Cholesterol can be made in sufficient quantities in the liver, thus it is a non essential nutrient and doesn't require a dietary reference intake. Even though there are recommendations about dietary cholesterol intake noted in the daily reference values, there is no requirement for it from the diet.

Front 175

The uses of dietary reference in takes?

Back 175

These are used for achieving good nutrition, evaluating the food supply, feeding the military, planning meals, conducting nutrition research and dietary analysis, and developing food programs and public policy.

Front 176

The myplate food guidance system

Back 176

In 2011, the US Department of Agriculture for the 1st time released the myplate food guide in system. This helps consumers to understand the proportions of the major food groups to consume each day. 3 overarking messages associated with my plate are balanced your calories with physical activity for weight control, increased consumption of certain foods to provide nutrients, And reduce consumption of certain foods to avoid excess intake of sodium, saturated fats, transfats, cholesterol, added sugar, and refined grains. It is built on the understanding that diet is individualized and that users can track their progress and make gradual improvements to be healthier. Consumers can access independent information about each of the major food groups, as well as the related topic categories for oil's, empty calories, and physical activity.

Front 177

Empty calorie

Back 177

Calories provided by solid fat and added sugar's, neither of which are health promoting, and allowance is given based on calorie need.

Front 178

Biological uniqueness and meeting personal, optimal nutrition

Back 178

There is no such thing as a one Size fits all type of diet. Each individual is a unique biological system, and the diet that supports that biological uniqueness is not specifically known at this time. However, Now that the human genome has been sequenced, it is possible that in the near future dietitians will be prescribing diets based on one's genetic composition. For now, it is left up to the individuals food intake experience to understand what foods are compatible with her or his system such as food allergies and intolerances. Adverse responses typically involve enemy system response and result in mucous membrane secretions, gastro intestinal disturbances, skin eruptions or respiratory failure. Other subtle symptoms include nausea, headache, and itching.

Front 179

Using my plate to determine food group patterns and physical activity

Back 179

The amount of food needed from each food group depends on the calorie need that is determined by considering age, gender, and physical activity level. The 1st step in getting a personalised my plate plan is to determine calorie need. These values are based on average body mass for age and gender and are not as accurate as those calculated using the estimated energy requirement included in the dietary reference intake. The next step is to determine the food intake pattern by calorie level. Here, consumers are shown how much food to eat from each food group and allowable empty calories. Understanding what constitutes one my plate equivalent and learning to pattern foods sheds light on the extreme portion distortion to which Americans have become accustomed to and have promoted over eating overtime.

Front 180

Food patterning

Back 180

Patterning is determining how an amount of food eaten quantifies as an equivalent amount from my plate food guidance system or the exchange list system. A simple formula to determine the number of servings for my plate equivalent is to take the amount eaten and divide that by the serving equivalent as given in the miplate food group information. For example, if you consume 2 cups of cooked Brown rice this would equal 4 miplate whole grain ounce equivalent. Once you determine the number of my plate servings you can assess whether your diet met your recommendations and which food groups you consumed for adequate, deficient, or excessive.

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Phytochemicals

Back 181

A plant derived, non nutrient chemical that has biological activity and health promoting properties in the body. These are non essential chemical compounds produced in plants that provide a health benefit. Even though the study of phytochemicals is in it scientific infancy, thousands of phyto chemicals have been identified and studied. Their roles in healthy functioning of the human body are varied, some have shown antioxidant effects and others positively affect the detoxification processes in the liver and some are instrumental in gene regulation. Many of the phyto nutrients compliment each other chemically in their anti oxidant effects. Most phytochemicals are plant pigments and thus give colour to whole, fresh food.

Front 182

Vitamins are expressed as a percentage of what on the nutrient facts panel of a food package label?

Back 182

RDI, recommended dietary intake

Front 183

Consumption should be as low as possible for what type of fatty acid, according to the dietary guidelines 2010?

Back 183

Transfatty acid

Front 184

Standard used to prescribe and evaluate the distribution of energy intake for carbohydrate, protein, and fat.

Back 184

AMDR, acceptable Macro nutrient distribution range

Front 185

A fat soluble substance that does not have a daily reference intake because it is non essential.

Back 185

Cholesterol

Front 186

The my plate plan is what diet prescription based on age, gender, and physical activity?

Back 186

Individualized

Front 187

Portion sizes In the exchange lists are based on what Of carbohydrate, protein, and fat?

Back 187

Grams

Front 188

Meat, eggs, and what are included in the my plate protein food group?

Back 188

Beans

Front 189

The name for my plate healthy fat category?

Back 189

Oils

Front 190

What composition of foods is provided in food composition tables and databases?

Back 190

The chemical composition

Front 191

A food providing less than 140 mg of sodium per serving is what type of sodium food?

Back 191

Low

Front 192

The dietary reference intake for physical activity is how many minutes per day?

Back 192

Sixty

Front 193

A food that provides empty calories is what food choice in the miplate food guidance system?

Back 193

Discretionary

Front 194

One of the exchange lists

Back 194

Starch

Front 195

Is the dietary guidelines 2010 guidelines, American Heart Association guidelines, and American Cancer Society guidelines recommend to moderate what intake?

Back 195

Alcohol

Front 196

An electrolyte that has a health claim for possibly reducing hypertension?

Back 196

Potassium

Front 197

A myplate food within the dairy group that is associated with reduced risk of osteoporosis?

Back 197

Milk

Front 198

Substance for which the dietary reference intake for adults is calculated at 0.8 g per kilogram per day?

Back 198

Protein

Front 199

A list of the dietary reference intake is for dietary what?

Back 199

Analysis

Front 200

A myplate food group that provides a source of both protein and fiber.

Back 200

Vegetables

Front 201

The dietary guidelines 2010 recommend reducing the intake of this mineral base substance?

Back 201

Salt

Front 202

It's a type of oil that has a health claim for possibly reducing the risk of heart disease?

Back 202

Olive

Front 203

A sweet, carbohydrate and fiber rich food that Americans are encouraged to consume according to dietary guidelines 2010?

Back 203

Fruit

Front 204

A food providing 40% of its calories from fat is what kind of fat food?

Back 204

High

Front 205

a mineral that is added back to refined grain products?

Back 205

Iron

Front 206

To prevent cancer, a person should eat a high proportion of plant food

Back 206

True

Front 207

The my plate vegetable group is rich in which nutrients?

Back 207

Provitamin a and vitamin C

Front 208

Which food provides empty calories

Back 208

Whole milk

Front 209

Which information item is not included on the new 2018 food package label?

Back 209

percent of calories from fat

Front 210

The American Heart Association and American Cancer Society guidelines both emphasised the importance of maintaining a healthy body weight

Back 210

True

Front 211

A tolerable upper intake level for fibre has been established

Back 211

False

Front 212

The 1968 original reference daily intakes are expressed as a percent of the most recent dietary reference intake values

Back 212

False