Nutrition, Food Choices, and Health: Key Concepts and Systems

How do food choices impact a person's health?

Food choices affect health by providing nutrients necessary for growth, maintenance, and repair. Poor diets can lead to deficiencies, excesses, and chronic diseases like heart disease, diabetes, and some cancers.

What are the consequences of nutrient deficiencies and excesses?

Deficiencies, excesses, and imbalances of energy and nutrients can lead to diseases of malnutrition.

What chronic diseases are linked to poor diet?

Chronic diseases such as heart disease, certain cancers, strokes, diabetes, dental disease, and adult bone loss are connected to poor diet.

How do life choices influence health?

Life choices such as physical activity, tobacco use, and alcohol consumption can either improve or damage health.

What is the relationship between nutrition and genetics regarding disease development?

Diet influences long-term health within genetic limits; nutrition affects some diseases strongly while having little impact on others, like hereditary anemia.

What are the six classes of nutrients?

The six classes of nutrients are carbohydrates, fats (lipids), proteins (macronutrients), vitamins, minerals (micronutrients), and water.

What are macronutrients and their energy contributions?

Macronutrients include carbohydrates, fats, and proteins, contributing calories: fat has 9 calories per gram, while protein and carbohydrates have 4 calories per gram.

What are micronutrients and their significance?

Micronutrients include vitamins and minerals, present in tiny amounts, and are essential for various bodily functions.

Why is water considered a crucial nutrient?

Water is essential for cell function and must be constantly replaced throughout the day.

What defines essential nutrients?

Essential nutrients cannot be produced by the body and must be ingested to prevent deficiencies.

How does nutritious food compare to supplements?

Nutritious food is superior to supplements for maintaining optimal health, as some foods contain bioactive components that work best together.

Do most healthy individuals need supplements?

Most healthy people who consume a nutritious diet do not require supplements.

What are whole foods?

Whole foods are foods in their natural state, such as dairy products, meats, fish, poultry, vegetables, fruits, and grains.

What characterizes a well-planned diet?

A well-planned diet is adequate, balanced, moderate in energy, includes a variety of nutritious foods, and is moderate in unwanted constituents.

What factors influence food choices?

Factors influencing food choices include taste, price, advertising, availability, emotional comfort, habits, personal preferences, and cultural traditions.

What is the science of nutrition?

Nutrition is a rapidly growing science, with most research conducted since 1990, focusing on testing hypotheses through scientific methods.

What is the importance of replicating studies in nutrition research?

Single studies must be replicated for their findings to be considered valid, ensuring reliability in nutrition information.

How is a theory in nutrition strengthened?

A theory is strengthened when results from follow-up studies with various research designs support it.

What types of studies can be included in follow-up nutrition research?

Case studies, epidemiological studies, intervention studies, or laboratory studies.

Why might news media not be trustworthy sources for nutrition information?

They often sensationalize single-study findings.

What is NHANES and what does it provide data on?

NHANES is a national nutrition research project that provides data on U.S. food consumption and nutrient status by asking people about their dietary intake and measuring their health status.

What are the Healthy People objectives?

Science-based health and nutrition objectives set by the U.S. Department of Health and Human Services each decade.

What are the six stages of behavior change?

Precontemplation, contemplation, preparation, action, maintenance, and adoption/moving on.

How does setting goals facilitate behavior change?

It helps in monitoring progress and encourages adherence to the change.

What is nutrient density and how does it aid in diet planning?

Nutrient density refers to the amount of nutrients per calorie in a food, allowing for flexible meal combinations without specific food exclusions.

What are the steps of the scientific method in nutrition research?

Identifying a question, conducting studies (e.g., observational, experimental), and evaluating the validity of research.

What are the Dietary Reference Intakes (DRI)?

U.S. and Canadian nutrient intake standards that include goals for individuals and standards for researchers and policymakers.

What do Daily Values represent on food labels?

U.S. standards that reflect the highest level of nutrient need among all population groups.

What are some key components of the DRI?

RDA, AI, CDRR, EAR, UL, and AMDR ranges for energy-yielding nutrients.

What is the significance of CDRR?

It identifies nutrient intake levels associated with lowered risks of chronic disease.

How do DRI recommendations vary?

They are set separately for specific groups of people at different ages.

What is the role of the Dietary Guidelines for Americans?

To provide guidance for choosing a health-promoting diet at every life stage.

What do the USDA Dietary Patterns help with?

They support the planning of a nutritious diet by dividing foods into groups based on key nutrient contents.

What food groups are included in the USDA Dietary Patterns?

Fruits, vegetables, grains, protein foods, dairy products, and oils.

How should individuals choose foods according to the USDA Dietary Patterns?

By selecting nutrient-dense foods most often and limiting sources of saturated fats, added sugars, and alcohol.

What is the importance of critical thinking in evaluating nutrition information?

It helps identify nutrition misinformation by gathering accurate information.

What framework can be used to determine the reliability of a nutrition information source?

The Who, What, Where, When, Why framework.

What are Estimated Energy Requirements (EER)?

Predicted nutrient intake levels to maintain body weight and discourage unhealthy weight gain.

What is the relationship between the DRI and public health?

The DRI are based on scientific data and aim to cover the needs of virtually all healthy people.

How can consumers use Daily Values on food labels?

To compare the nutrient values of different foods.

What do foods high in fats and added sugars contribute to the diet?

They add empty calories that reduce nutrient density.

What resource provides templates for diet planning at various calorie levels?

The USDA Dietary Patterns.

How can individuals with different eating styles utilize the USDA Dietary Patterns?

They can use them to plan pleasing, nutritious diets.

What is the purpose of the Food Lists for Diabetes and Weight Management?

They assign foods to groups based on carbohydrate, fat, protein, and calorie contents.

Who created the Food Lists for Diabetes and Weight Management?

The American Diabetes Association and the Academy of Nutrition and Dietetics.

What essential information must food labels include by law?

The Nutrition Facts Panel, which delivers calorie and nutrient information.

What are Daily Values on food labels based on?

They are based on a 2,000-calorie diet for a single serving of food.

How must the ingredients list on food labels be presented?

In descending order of predominance by weight and in ordinary language.

What types of claims can food labels include?

Reliable nutrient claims, approved health claims, and structure-function claims of varying reliability.

What is the benefit of front-of-package icons on food labels?

They speed consumers' comprehension of nutrient information.

How can an individual compare nutrient-dense meals to less nutrient-dense meals?

By conducting diet analyses on paper or using diet analysis programs and apps.

What are phytochemicals and where are they found?

Phytochemicals are compounds found in plants that may influence human health and disease.

What potential benefits do phytochemicals from berries offer?

They show potential benefits to both the brain and heart.

What concerns do scientists have regarding phytochemical supplements?

The body can handle dilute phytochemicals from whole foods but may not manage concentrated, supplemental doses.

What are the six basic needs of the body's cells?

Energy, oxygen, nutrients (including water), and the ability to absorb, metabolize, or excrete nutrients.

What role do body fluids play in nutrient and waste exchange?

They transport oxygen, nutrients, and waste products between cells and tissues.

Which organs are involved in the exchange of materials in the body?

The cardiovascular system, which ensures proper circulation of blood and lymph.

How do hormones regulate hunger, metabolism, and digestion?

Hormones act as messengers that help regulate these body processes.

What is the role of the hypothalamus in hunger regulation?

It is part of the nervous system that helps regulate hunger.

What is the 'fight or flight' response and how does it impact digestion?

It is a stress response that can negatively affect digestion and nutrient use.

How do glands contribute to the regulation of body processes?

They secrete hormones that act as messengers.

What systems regulate body processes including digestion and stress response?

The nervous system and hormonal system.

What are the major functions of the digestive system?

To provide nutrients to body tissues, respond to food needs, govern eating, regulate digestion, and manage stress responses.

What is the path of food from ingestion to absorption?

Food is ingested, digested mechanically and chemically, absorbed in the small intestine, and then nutrients are delivered to the body.

What are the major organs involved in digestion?

Mouth, stomach, small intestine, pancreas, liver, gallbladder, and colon.

How are macronutrients broken down and absorbed?

Carbohydrates are broken down in the mouth, proteins in the stomach, and fats in the small intestine with the help of enzymes and bile.

What role do ancillary digestive organs play?

They aid digestion; for example, the pancreas produces enzymes and the gallbladder stores bile.

What mechanical actions are involved in digestion?

Chewing, mixing by the stomach, adding fluids, and peristalsis.

What begins the process of chemical digestion?

Chemical digestion begins in the mouth with enzymes in saliva acting on carbohydrates.

What happens to food in the stomach?

Stomach enzymes and acid break down proteins.

How does the small intestine contribute to digestion?

It receives bile from the liver and gallbladder to emulsify fat and enzymes from the pancreas to break down food into nutrients.

What is the role of intestinal bacteria in digestion?

They scavenge and break down fibers and undigested compounds, influencing nutrient absorption and metabolism.

How does diet affect intestinal bacteria?

A diet high in meats, fats, and ultraprocessed foods can lack beneficial bacteria and fibers.

What is the function of the folds and villi in the small intestine?

They enlarge the surface area to facilitate nutrient absorption into the blood and lymph.

What are common digestive problems related to nutrition?

Constipation, diarrhea, GERD, heartburn, hemorrhoids, hernias, hiccups, IBS, and ulcers.

What is required for maintaining a healthy digestive tract?

Preventing or responding to symptoms with a carefully chosen diet and sound medical care.

What are the excretory functions of the kidneys?

They adjust blood composition, dispose of wastes, and help remove toxins regulated by hormones.

How does the body store excess nutrients?

Excess carbohydrates are stored as glycogen in muscle and liver cells, while fat is stored in fat cells.

What impact does long-term nutrient storage have on energy availability?

It can sustain cellular activities during long intervals between meals.

What are the effects of moderate alcohol consumption?

Moderate drinking limits intake to one drink per day for women and two for men, reducing health risks.

What are the consequences of heavy alcohol consumption?

It can lead to serious health and social consequences for both drinkers and nondrinkers.

What is the role of conscious food choices in nutrient supply?

Nutrients must be supplied through conscious food choices to nourish body systems.

What happens to wastes after digestion and absorption?

Wastes are excreted from the body.

What is the significance of digestion being virtually continuous?

It indicates that digestion slows only during sleep and exercise, ensuring ongoing nutrient processing.