Nutrition: Unit 1, Part 2

Front 1

What are the three keys to nutrition?

Back 1

1) Variety
2) Balance
3) Moderation

Front 2

How is energy density calculated?

Back 2

Kcal content is compared with weight of food.

Front 3

What are the two distinguishing characteristics of desirable nutritional health?

Back 3

1) Intake meets body's needs
2) Body has a small surplus

Front 4

What is undernutrition?

Back 4

The amount of nutrients is insufficient. Long term, this leads to slowing or stopping of metabolic functions.

Front 5

What is overnutrition?

Back 5

Excess food intake leads to surpluses in nutrients or calories. The short term effects are limited but long term effects include: obesity, liver failure, type 2 diabetes, hypertension, cardiovascular symptoms.

Front 6

True or False:
Supplement abuse is a form of over nutrition.

Back 6

True

Front 7

What two things are used to measure nutritional health?

Back 7

1) Background (medical history, social history, family history, education, economic status)
2) Nutritional Assessments

Front 8

What are the four types of nutritional assessments?

Back 8

1) Anthropometric
2) Biochemical
3) Clinical
4) Dietary
5) Economic

Front 9

What is epidemiology?

Back 9

The study of how disease rates vary among population groups

Front 10

What are the four parameters of the anthropometric assessment?

Back 10

1) Height
2) Weight
3) Skinfold thickness
4) Arm muscle circumference

Front 11

What is a biochemical (laboratory) assessment?

Back 11

Blood, urine and feces are assessed for enzyme activity, nutrients and their by-products.

Front 12

What is a typical dietary assessment?

Back 12

Record of usual intake or record of previous day's meals

Front 13

What are two limitations of a nutritional assessment?

Back 13

1) Delayed symptoms and signs
2) Symptoms may be due to other causes

Front 14

What are five healthy habits to adopt?

Back 14

1) Consume a healthy diet
2) Control body weight
3) Drink alcohol only in moderation
4) Exercise 30 minutes a day
5) Don't smoke

Hint 14

CCDED

Front 15

What are the four functions of "My Pyramid"?

Back 15

1) Translate science into practical terms
2) Help people meet nutritional needs
3) Suggests a pattern of food choices
4) Incorporates foundations of healthy diet

Front 16

What is the difference between sedentary and active lifestyles?

Back 16

Sedentary lifestyles have only light physical activity that comes along with every day life. Active lifestyles include activity equal to walking 3 miles a day at 3-4 miles per hour in addition to every day activity.

Front 17

What counts as a serving of grains?

Back 17

1 cup in most cases (1 slice of bread, 1/2 cup cooked rice, pasta or cooked cereal count as a cup)

Front 18

What counts as a serving of veggies?

Back 18

1 cup (2 cups of leafy greens count as a cup)

Front 19

What counts as a serving of fruit?

Back 19

1 cup (1/2 cup dried fruit counts as a cup)

Front 20

What four things does a clinical assessment look at?

Back 20

1) General appearance of skin, eyes and tongue
2) Rapid hair loss
3) Sense of touch
4) Ability to walk

Front 21

What counts as a serving of milk?

Back 21

1 cup (1.5 oz natural cheese, 2 oz processed cheese count as a cup)

Front 22

What counts as a serving of meat/beans?

Back 22

1 oz (1 egg, 1 tbs peanut butter, 1/4 cup cooked dry beans, 1/2 oz. nuts or seeds count as an ounce)

Front 23

What counts as a serving of oils?

Back 23

1 tsp

Front 24

How much is 2 tbsp?

Back 24

A golf ball, which is a good serving size for oils, dressings, margarine, etc.

Front 25

How much is 1/2-3/4 cup?

Back 25

A softball, which is about the size of a small to medium fruit.

Front 26

What is a good bagel size?

Back 26

A yo-yo

Front 27

How much is 1/2-3/4 cup?

Back 27

A computer mouse, which is a good serving size for baked potatoes, ground or chopped foods.

Front 28

How much is 1 cup?

Back 28

A fist or a baseball, which is a good size for dry cereal, or a big apple or orange.

Front 29

What are the five things that "fine tune" the pyramid?

Back 29

1) Eat a variety from the five subgroups of veggies, emphasizing orange and green leafy veggies.
2) Dry beans and peas can count as meats or veggies.
3) Make at least half your grains whole.
4) Consume mostly low-fat and fat-free milk
5) Limit solid fats such as butter, stick margarine and meat fat

Front 30

How much daily physical activity is needed for health benefits, weight loss and weight maintenance?

Back 30

Health: 30 min
Weight Loss: 60 min
Weight Maintenance: 60-90 min

Front 31

Who wrote the dietary guidelines and why were they written?

Back 31

The USDA and DHHP wrote the guidelines in response to the prevalence of certain disease patterns around the U.S.

Front 32

What are the four points in the "Finding a Way to a Healthier You" brochure that summarize the dietary guidelines?

Back 32

1) Make smart choices from every food group.
2) Find the balance between food and physical activity
3) Get the most nutrition out of your calories
4) Make smart choices from every food group

Front 33

What is are DRIs?

Back 33

Dietary Reference Intakes, any term describing nutrient needs.

Front 34

What are four alternatives to RDAs?

Back 34

1) Adequate intake -- the amount of a nutrient needed for human function, this is established when there is not enough information to establish an RDA
2) Estimated Energy Requirement -- Used to create a specific reference for calorie needs, since calories, unlike other nutrients, should not be consumed with a little excess
3) Tolerable Upper Intake Level (UL) -- Some vitamins and minerals can become toxic if taken in excess. This refers to the highest, safe level of consumption
4) Daily Value -- The generic standard based on a 2000 kcal diet.

Front 35

What are RDAs?

Back 35

RDA is short of Recommended Daily Allowance and are recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender.

Front 36

What are DVs?

Back 36

Daily Values are the desirable amount of a nutrient required per day for optimum health. This standard is usually set a little higher than average in order to encourage build up of surplus.

Front 37

How many recognized nutrients are there?

Back 37

40-50

Front 38

What are the five goals of the American Dietetic Association?

Back 38

Be...
1) Realistic -- Make small changes
2) Adventurous -- Try new things
3) Flexible -- Balance sweet/fatty foods with activity
4) Sensible -- Watch portions
5) Active -- Daily

Hint 38

REFSA

Front 39

What are the six key parts of MyPyramid that are emphasized and symbolized in its logo?

Back 39

1) Personalization -- The website gives individualized advice since every person's needs are different
2) Gradual Improvement -- Realistic, steady improvement is more desirable and symbolized by the slogan, "Steps to a Healthier You!"
3) Physical Activity -- A new part of MyPyramid and fundamental to maintaining health and reaching weight goals, symbolized by the figure running up stairs
4) Variety -- Not any food (or food group) contains all the nutrients needed for health, so all six groups, symbolized by the different colored triangles, should be eaten
5) Proportionality -- More should be eaten from some groups, less from others, which is symbolized by the different widths of the triangles within the pyramid
6) Moderation -- The pyramid narrows from bottom-to-top, representing the need to eat less foods with large amounts of fats and sugars.

Front 40

Subclinical deficiency

Back 40

Nutrient deficiency is at a stage where no detectable or diagnosable symptoms are produced.

Front 41

1 vitamin and 3 minerals that are more prone to overnutrition toxicity.

Back 41

Vitamin A, calcium, iron and copper

Front 42

What are five background factors nutritionists look for?

Back 42

1) Medical history
2) List of medications taken
3) Social history
4) Level of Education
5) Economic status

Front 43

True or False:
RDA stands for Recommended Daily Allowance

Back 43

False -- It stands for Recommended Dietary Allowance

Front 44

True or False:
It is mandatory that manufacturers list polyunsaturated fats, saturated fats, potassium and dietary fiber on their nutrition labels at all times.

Back 44

False: Listing these components (polyunsaturated fats, monounsaturated fats, potassium, and dietary fiber) is only required if the product makes claims about the health benefits of the specific nutrient or if the food is fortified with the nutrient.