Nutrition (Ss2 2010)

Front 1

What is a nutrient?

Back 1

An essential component of food that provides energy & helps maintain/repair body parts.

Macronutrients (energy nts.)
Micronutrients (regulator nts.)
Water

Front 2

What are macronutrients? How do you evaluate them in your diet?

Back 2

Macronutrients are fat, carbohydrates & protein.

Fat provide 9 calories per gram. (Most energy dense nt.)

Protein & Carbohydrates provide 4 calories per gram.

Front 3

What are micronutrients?

Back 3

Vitamins & minerals.

Front 4

Which fats are considered "bad"? Where do these fats come from?

Back 4

Saturated fats & Trans fats.

*(Trans fats are worse)*

Saturated fats are found in foods of animal origins.

Trans fats are found, a lot, in processed foods.

Front 5

Which fats are considered "good"? Where do these fats come from?

Back 5

MUFA (Mono-Unsaturated Fatty Acids) and PUFA (Poly-Unsaturated Fatty Acids)

*(MUFA are healthiest)*

Hint 5

MUFA comes from Olive Oil, Olives, Canola Oil & avocados.

PUFA comes from vegetable oils (ex. Corn, Sunflower, and Soybean Oil)

Front 6

What is the recommended calorie intake for your energy nutrients (macronutrients)?

Back 6

Cholesterol : 45-65%

Protein : 25% max

Fat : 35% max

*(No more than 7-10% of calorie intake should be from "bad" fats)*

Front 7

Calculations: (Example)

Calories: 160
Fat: 3.5 gm
Carbs: 29 gm
Protein: 2 gm
Sodium: 470 mg

Back 7

Fat: 3.5(9) = 31.5
Carbs: 29(4) = 116
Protein: 2(4) = 8
Sodium: (470/2400) x 100 = 19.58

Hint 7

Fat: (31.5/160) x 100 = 19.68%
Carbs: (116/160) x 100 = 72.5%
Protein: (8/160) x 100 = 5%
Sodium: 19.58%

Front 8

What are non-nutrients?

Back 8

Phytochemicals - available in different foods in the diet. Provides some health benefits, but are not required to have in the diet.

Ex. Soy products

Front 9

Do vitamins give you energy?

Back 9

In terms of calories, no, because vitamins don't contribute towards calories. And if you don't have a deficiency, then taking a vitamin will not give you more energy.

Front 10

Define term:
Enriched

Back 10

A nutrient has been added to a food that was originally destroyed during the manufacturing process.

Front 11

Define term:
Fortified

Back 11

A nutrient is added to a food that doesn't normally contain that nutrient.

(Ex- Milk is fortified with Vitamin D. Milk does not normally have any Vitamin D in it)

Front 12

Define term:
Functional Foods

Back 12

A term that reflects an attempt to define as group of foods known to possess nutrients or non-nutrients that might help you do something better.

(Ex- Activia - can help you stay regular)

Front 13

Define term:
Natural Foods

Back 13

A term that has no legal definition, but is often used to imply wholesomeness.

Front 14

Define term:
Nutraceutical

Back 14

A term that has no legal definition but is sometimes used to refer to foods believed to have a medicinal effects.

(Ex- Green tea)

Front 15

Define term:
Organic Foods

Back 15

Understood to mean foods grown without synthetic pesticides or fertilizers.

Front 16

What does a nutritious diet look like?

Back 16

1. Adequacy
2. Balance
3. Calorie Control
4. Moderation
5. Variety

Hint 16

1. The foods provide enough of each essential nutrient, fiber, & energy.

2. The food choices do not overemphasize one nutrient/food type at the expense of another.

3. The foods provide the amount of energy you need to maintain appropriate weight.

4. The foods provide constituents within set limits, not to excess.

5. The foods chosen differ from one day to the next.

Front 17

Define term:
Mottled teeth

Back 17

Teeth that have been exposed to too much fluoride and can become brittle & break.

Front 18

Define term:
DASH

Who is DASH aimed at?

Back 18

Dietary Approaches to Stop Hypertension

Hint 18

DASH is aimed at/good for people with heart disease, type II diabetes & encourages people to eat whole grains, buts, low-fat dairy, MUFA, and fruits & veggies.

Main nutrients: Magnesium & potassium

Front 19

Why does hunger occur?

Back 19

1. Food Insecurity
2. Food Poverty

Hint 19

1. People who rely on food banks, shelters, & pantries to get a portion of their meals.
2. There is enough food in the community but people don't have access to it because of reason like lack of money or transportation, as well as being deprived of it for political reasons.

Front 20

Food is a fundamental human right and calls for adequate amounts of foods that are...

Back 20

Safe
Nutritious
Culturally appropriate

Front 21

20% of the food supply is wasted in...

Back 21

Fields
Commercial kitchens
Grocery stores
Restaurants

Front 22

Food Stamp Program (USDA)

Back 22

- 50% of recipients are kids
- Use coupons & debit cards
- No tobacco, cleaning items,
alcohol, or non-food items

Front 23

What do the poorest of the poor look like?

Back 23

- Survive on less than $1 a day
- 80% of income spent on food
- Unsafe wood
- Corrupt Government
- Avg. US house cat eats
twice the amount of daily
protein

Front 24

Most common worldwide nutrient deficiencies:

Back 24

1. Iron-deficiency Anemia
2. Iodine
3. Vitamin A

Hint 24

1.
2. Found in sea water, but added to table salt. Pregnant woman can give birth to a baby with brain damage (or even mental retardation) by having an iodine deficiency. Adults can be susceptible to goiter (inflammation in the neck).

3. Found in foods of animal origins. Can cause blindness, but if caught early, it can be reversed. Bitots spots (cottage cheese look of the eye).

Front 25

Solutions to nutrient deficiencies:

Back 25

Education
Sustainability
Healthcare
Population Stabilization

Front 26

What does malnutrition look like? What are two specific types?

Back 26

Malnutrition includes deficiencies, imbalances, & excesses of nutrients...any of which can take a toll on health over time. This covers from obesity to vitamin deficiencies.

Hint 26

1. Marasmus - Skin & bone look.
2. Kwashiorkor - pot belly look. Skin rash appears. Require additional amounts of protein, because of infections.

Front 27

Risks for Iron deficiency:

Back 27

Pregnant women & women in general. Infants & children as well. Best foods for iron are meats.

Front 28

B12 deficiency:

Back 28

Only found in foods of animal origin. Binds with a protein in the lower intestines, but some people stop making the protein, so B12 can't be binded.

Front 29

Define term: Complimentary Protein Source

Back 29

2 low biological value protein foods eaten together to make on high biological value protein. Deemed not necessary.

Front 30

Food Recovery Programs:
Second Harvest

Back 30

Coordinates the efforts of more than 250 food banks, food pantries, & emergency kitchens & homeless shelters that provide food