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72 Cards in this Set

  • Front
  • Back

What components do nutrition play on overall health?

-physical growth and development


-mental development


-diet as therapy



6 Classes of nutrition

1. carbohydrates


2. fats


3. proteins


4. minerals


5. vitamins


6. water

Essential nutrients

body requires these but cannot manufacture. there are more than 40. calcium and vitamin C.

nonessential vitamins

body can make these from other substances

conditionally essential

usualy a healthy body can manufacture these in sufficient amounts. vitamin D

functions of nutrients

1. source of energy or heat


(fats carbs proteins)


2. growth and maintenance of tissues


(raw materials for building body structures...water, proteins, fat)


3. regulation of basic body processes


(minerals and proteins regulate how water is distributed in the body) vitamins promote reactions that generate energy



function of nutrients on disease prevention

1.primary


2.secondary


3.tertiary

which of the following is an energy nutrient?


a. phytochemicals


b. vitamins


c. minerals


d. carbohydrates

D. carbohydrates

what percentage of households are unable to meet dietary needs

15%

Dietary guidelines for 2015-2020

-variety of vegetables from all subgroups and colors


-whole fruits


-grains, 1/2 of which are whole grains


-fat free or low fat dairy or fortified soy beverages


-oils



dietary guidelines 2015-2020 limitations

-less than 10% calories a day from added sugar


-less than 10% calories a day from sat fats


-less than 2300mg of salt a day


-no more than 1 drink of alcohol a day, 2 for men

Recommended Daily Allowance

-preparing for WWII (enriching bread)


-meets the needs of 97-98% of individuals


-recommendations are made for:


Vitamins and minerals


electrolytes and water


macronutrients: carbs, fat and protein

AHA Heart Healthy Guidelines

adds guideline for sodium intake




less than 2400 mg NA+ per day




1500mg mg Na+ is desirable for BP

Public Policy

low impact on consumer behavior




interventions include;


reduced or banned junk food ads - weak positive effect on improving diet




public info campaigns raised awareness but did not translate into actions




nutritional labeling provided info but did not lead to healthier choices

What is malnutrition

-too many or too few calories


-inability to obtain foods that contain the essential nutrients


-failure to consume essential nutrients


-bodys inability to use the nurients in food


-disease conditions that increase nutrient need


-a disease that causes nutrients to be excreted too rapidly

What is food insecurity

-limited or uncertain availability of nutritionally adequate and safe foods.


-associated with poverty


-important implications for individuals and nations


-14.5% of american households

world wide food strategies

-diversifying crops


-genetic engineering that promotes


pest resistance=less chemicals


enhanced nutrional content


disease resistant livestock


no more hazardous to people or environ ment than conventional plant breeding techniques

common therapeutic diets

-lactose reduced


-sodium restricted


-fat/cholesterol reduced


-weight reduction

lactose reduced diet

-for lactose intolerance


-crohns


-diarrhea


-short bowel syndrome


-excessive gas


-lack enzyme lactase


-unable to digest lactose


-60-100% of hispanics, african americans and southeast asians



lactose symptoms

-abdominal cramping, pain


-loose stools


-flatulence

foods avoided in lactose reduced diet

-soft, unripened cheese


-liquid and powdered milk


-ice cream, sherbet


-milk chocolate, toffee


-chocolate drink mixes


-most coffee creamers


-creamed corn/vegetables


-cream soups


-sausage, frankfurters


-most chewing gum

foods allowed on lactose reduced diet

-hard ,ripened cheese


-ensure


-boost


-soy milk


-lactaid-treated milk


-coffee rich

specific ingredients to avoid on lactose reduced diet

-casein


-hydrolyzed casin


-whey


-lactose


-milk solids


-curd



how much sodium does the average american consume?

3400mg

per day

what is the maximum sodium intake guideline?

2300mg per day

what percentage of dietary salt is found in processd foods?

75%

what is high sodium intake contribute to?

high blood pressure

cholesterol intake - what to avoid

palm and coconut oils, butter, cream, cheese, baked goods, hydrogenated oils, corned beef, pastrami, sausage, bologna, bacon

what type of oils should you use when monitoring cholesterol?

olive, fish, flaxseed

weight reduction diet guidelines

-500 rule


-2 lbs a week max


-rapid weight loss = more muscle loss (heart)


-reduction of 10% body weight is beneficial


-physical activity during weight loss protects lean muscle mass

what makes up good fats? oils?

avacado


olive oil


canola oil


nuts

types of therapeutic diets

-clear liquid


-full liquid


-mechanical soft


-low residue


-pureed

what precentage milk is used on a full liquid diet?

fat free and 1%

mechanical diet

require less chewing, tender fruits and veggies, chopped, ground and pureed foods, tender meats

low residue/fiber

limit fiber intake to 10g a day, white bread, refined cereals

high residue/fiber

high fiber intake 20-35g

cardiac

limit fat and sodium intake

sodium restricted

500mg a day

characteristics of saturated fats

-solid at room temperature


-animal or tropical oil origin


-long shelf life


-all of the carbons are attached to hydrogen

characteristics of unsaturated fats

-liquid at room temperature


-plant origins


-become rancid quickly


-have a double carbon bond (one or more hydrogen could add to the fatty acid chain)


-a double bond on a fatty acid causes the chain to bend or change shape


-has a health benefit

trans fatty acids

= hydrogenated




-made from unsaturated fats by commercially adding hydrogen at double bond sites




-causes an unnatural bend in the fatty acid chain




-contribute to heart disease and long term inflammation, insulin resistance




-FDA will ban by 2018





Fats

-are a fuel source


-vehicle for fat soluble vitamins


-satiety value


sources of essential fatty acids

essential fatty acids

arachnidonic - polyunsaturated, cell membrane and muscle




linolenic - essential fatty acid, walnuts




linoleic - omega 6, unsaturated

fats are classified as saturated, monounsaturated, or polyunsaturated based on which of the following?


a. appearance after cooking


b. source, whether animal or vegetable


c. type of chemical bonds in their fatty acids


d. ease of emulsification

?

carbohydrates are one of the three what?

one of three energy nutrients (besides fat and protein)

what are carbs manufactured by? what process?

green plants in a process called photosynthesis

what are the two major groups of carbs?

sugars and starches

are all carbohydrates equal in terms of health benefits from eating?

NO.

what are monosacchrides?

building blocks of all other CHO

what do monosacchrides consist of?

glucose


fructose


galactose



sugar alcohols are what?

sugar re placers


nutritive sweeteners


bulk sweeteners


polyois



intense sweeteners

sugar substitutes/artificial sweetener. made of saccharine, do not add bulk or volume. 150 to 500 times as sweet as sugar

Disacchrides

sucrose


lactose


maltose

what is sucrose made of? example?

glucose and fructose.




table sugar

what is lactose made of? example?

glucose and galactose




milk

what is maltose made of?

glucose and glucose




malt




produced maily when other starches are broken down

3 types of complex carbohydrates

starch


glycogen


dietary fiber

dietary fiber intake amounts

men 50 or younger = 38g per day
women 50 or youger = 25g per day

men over 50 = 30g per day
women over 50 = 21g per day

average fiber intake in the US

15g per day

is eating too much fiber recommended?

NO

does insoluble fiber dissolve in water?

no

what can you find insoluble fiber in?

most vegetables and whole grains

health benefits of insoluble fiber

promotes regularity


reduced risk of some forms of cancer


may reduce risk of diverticulitis

does soluble fiber dissolve in water?

no

where can you find soluble fiber?

oatmeal, oat bran, barley, apples, oranges, broccoli, dry beans

health benefits of soluble fiber?

may help lower cholesterol


may assist in lowering sugar levels


may promote satiety



which kind of fiber is needed in our diet?

both soluble and insoluble

carbohydrate functions

-provides fuel


-spares body protein


-helps prevent ketosis


-enhances learning and memory

carbos in sugar

there are 4 grams of CHO in a teaspoon of sugar

carbohydrates found in starches, what foods starches are found in?

-cereals


-grains


-rice


-pasta


-potatoes


-starchy vegetables


-breads


-beans

dietary recommendations for food groups

-find in fruits (not fruit juices) 2 cupsof fresh fruit per day


-vary your vegetables, eat 2.5 cups per day


-make half of your grains whole


-milk contains CHO, eat or drink 3 servings a day from this group

dietary recommendations suggest making half of daily grain intake from


a. whole grains


b. soluble fiber


c. insoluble fiber


d. unsaturated fats

A. Whole grains