nutrition chp 1-2

____ is the young and fast-growing science and study of how food nourishes the body.

nutrition

diet

the food and beverages a person usually consumes-- influences long-term health within the range set by genetic inheritance.

malnutrition

any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients. Nutrient or energy deficiencies are forms of undernutrition; nutrient or energy excesses are forms of overnutrition.

chronic diseases

degenerative conditions or illnesses that progress slowly are long in duration and lack an immediate cure. Chronic diseases limit functioning, productivity, and the quality and length of life

energy

the capacity to do work. The energy in food is chemical energy; it can be converted to mechanical, electrical, thermal, or other forms of energy in the body. Food energy is measured in calories.

energy-yielding nutrients

the nutrients the body can use for energy: carbohydrate, fat (also called lipids), and protein. These also may supply building blocks for body structures.

another name for the energy-yielding nutrients: carbohydrate, fat, and protein.

macronutrients

nutrients required in very small amounts: the vitamins and most minerals.

micronutrients

____ ______ are the nutrients the body cannot make for itself (or cannot make fast enough) from other raw materials; nutrients that must be obtained from food to prevent deficiencies.

essential nutrients

organic

carbon containing. Four of the six classes of nutrients are organic: carbohydrate, fat, protein, and vitamins. Organic compounds include only those made by living things and do not include compounds such as carbon dioxide, diamonds, and a few carbon salts.

fiber

a collective term for various indigestible plant materials, many of which bear links with human health.

these are units of energy. In nutrition science, the unit is used to measure the energy in foods. The amount of heat energy necessary to raise the temperature of a kilogram (a liter) of water is 1 degree Celsius.

calorie/ kilocalorie

phytochemicals

bioactive compounds in plant-derived foods (phyto, pronounced FYE-toe, means "plant").

_______ ______ are foods to which nutrients have been added. If the starting material is a whole, basic food such as milk or whole grain, the result may be highly nutritious. If the starting material is a concentrated form of sugar or fat, the result is less nutritious.

enriched foods and fortified foods

______ ______ are a marketing term for foods that contain bioactive food components believed to provide health benefits, such as reduced disease risks, beyond the benefits that their nutrients confer.

functional foods

_____ _____ is a term that has no legal definition but is often used to imply wholesomeness.

natural foods

______ ______ understood to mean foods grown without synthetic pesticides or fertilizers. In chemistry, however, all foods are made mostly of organic (carbon-containing) compounds

organic foods

______ _____ foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. Depending on the starting material and the process, this food may or may not be nutritious.

processed foods

dietary pattern

the combination of foods and beverages that constitute an individual's complete dietary intake over time; a person's usual diet. Also called eating pattern.

foodways

the sum of a culture's habits, customs, beliefs, and preferences concerning food.

nutrient density

a measure of nutrients provided per calorie of food. A nutrient-dense food provides needed nutrients with relatively few calories.

fraud or quackery

the promotion, for financial gain, of devices, treatments, services, plans, or products (including diets and supplements) claimed to improve health, well-being, or appearance without proof of safety or effectiveness

the word ____ comes from the word quacksalver, meaning a person who quacks loudly about a miracle product - a lotion or a salve.

quackery

what is the order of the leading chronic diseases caused by diet and alcohol?

heart disease, cancers, accidents, strokes, and diabetes

T or F: Not all diseases are equally influenced by diet

true (sickle cell anemia, diabetes)

what are the 6 classes of nutrients

carbohydrates, fats, proteins, vitamins, minerals, water

how many calories per gram does alcohol have?

7 calories per gram

dietary supplements

pills, liquids, or powders that contain purified nutrients or other ingredients.

what are some of the benefits of food?

digestive health, phytochemicals, bioactivity

______ ______ dairy products; meats and similar foods such as fish and poultry; vegetables, including dried beans and peas; fruits; and grains. These foods are generally considered to form the basis of a nutritious diet. Also called basic foods

whole foods

____% of the population consumes few serving of fruits and vegetables--potatoes are the most common vegetable chosen

80

_____ _____ restaurant foods that are available within minutes after customers order them—traditionally, hamburgers, French fries, and milkshakes; more recently, salads and other vegetable dishes as well. These foods may or may not meet people's nutrient needs, depending on the selections provided and on the energy allowances and nutrient needs of the eaters

fast food

what are the five characteristics of a nutritious diet? (CAMBV)

adequacy, balance, calories control, moderation, and variety

Eating is an intentional act influenced by many factors....

personal preferences, taste, cultural traditions, values, beliefs, availability, cost, region, advertising, social norms, emotional comfort, nutrition and health benefits

the first vitamin was identified _____

1897

the first protein structure was fully described in _____

1940s

T or F: The media doesn't sensationalize certain facts

false

National Health and Nutrition Examination Survey (NHANES)

the National Health and Nutrition Examination Survey (NHANES) is designed to assess the health and nutritional status of adults and children in the United States---provide data on U.S. food consumption and nutrient status.

Healthy People 2023

Promotes a society in which all people live long, healthy lives Identifies leading health indicators which are high-priority health issues in the United States

how many stages does the process of change have?

6

for the process of change you need to...

set realistic goals that are small and achievable, and target specific behaviors

precontemplation (1)

Not considering a change; have no intention of changing; see no problems with current behavior--collecting information about health effects of current behavior

contemplation (2)

Admit that change may be needed; weigh pros and cons of changing and not changing--commit to making a change and set a date to start

preparation (3)

Preparing to change a specific behavior, taking initial steps, and setting some goals--write an action plan, spelling our specific parts of the change

action (4)

Committing time and energy to making a change;following a plan set for a specific behavior change- perform new behavior, manage physical and emotional reactions

maintenance (5)

Striving to integrate the new behavior into daily life and striving to make it permanent--preserve through lapses, teach and help others

adoption/moving on (6)

The former behavior is gone, and the new behavior is routine--move on with other goals

T or F: Nutrition exerts little influence on some diseases but strongly affects others.

true

dietary reference intakes (DRI)

a set of five lists of values for measuring the nutrient intakes of healthy people in the United States and Canada.

what are the 5 DRI's?

Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), Tolerable Upper Intake Levels (UL), and Chronic Disease Risk Reduction Intake (CDRR)— as well as Acceptable Macronutrient Distribution Ranges (AMDR).

daily values

nutrient standards used on food labels and on grocery store and restaurant signs.

this DRI encompasses nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly all (97 to 98 percent) healthy people in a particular sex and life stage group.

recommended dietary allowance (RDA)

this DRI includes nutrient intake goals for individuals set when scientific data are insufficient to allow establishment of an RDA value and assumed to be adequate for healthy people.

adequate intakes (AI)

this DRI level of nutrient intake is associated with low risks of chronic diseases within our population.

chronic disease risk reduction intakes (CDRR)

this DRI details the highest average daily nutrient intake levels that are likely to pose no risk of toxicity to almost all healthy individuals of a particular population group.-- "listen closely to safety regulations or yoU'Ll regret it"

tolerable upper intake levels (UL)

this DRI encompasses nutrient values used in nutrition research and policy making and the basis upon which RDA values are set; the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular sex and life stage group-- "lend out an EAR to policies"

Estimated average requirements (EAR)

this DRI values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while minimizing the risk of chronic diseases.

acceptable macronutrient distribution ranges (AMDR)

food group plan

a diet-planning tool that sorts foods into groups based on their nutrient content and then specifies that people should eat certain minimum numbers of servings of foods from each group.

______ ______ a measure of nutrients provided per calorie of food. A _____ _____ food provides vitamins, minerals, and other nutrients with little or no added fats, added sugars, refined starches, or sodium.

nutrient dense

______ _____ are FDA-approved food label statements that describe the nutrient levels in food. Examples: "fat free" or "less sodium."

nutrient claims

_____ ___ are FDA-approved food label statements that link food constituents with disease or health-related conditions.

health claim

T or F: "Soluble fiber from daily oatmeal in a diet low in saturated fat and trans fat may reduce the risk of heart disease" is an example of a health claim

true

antioxidants

compounds that protect other compounds from damaging reactions involving oxygen by themselves reacting with oxygen

T or F: Oxidation is a [fine] effect of normal cell chemistry involving oxygen

false; potentially damaging

_____ ______ or superfoods is a marketing term for whole or modified foods that contain bioactive food components believed to provide health benefits beyond the benefits that their nutrients confer.

functional foods

________ is a liquid from yogurt, based on milk, probiotic microorganisms, and flavorings.

kefir

_______ are phytochemicals structurally similar to the female sex hormone estrogen. ________ weakly mimic estrogen or modulate hormone activity in the human body.

phytoestrogens

_______ are phytochemicals that resemble cholesterol in structure, but that lower blood cholesterol, possibly by interfering with cholesterol absorption in the intestine

plant sterols

_______ is the largest phytochemical group. In foods, these contribute to bitterness, astringency, color, flavor, odor, or oxidative stability. Other phytochemical groups include carotenoids, isothiocyanates, and alkaloids.

polyphenols (poly means "many"; phenol refers to "ring structure.")

T or F: In the body, polyphenols may have health effects, but their absorption is [unlimited]

false; limited

prebiotic

a substance that may not be digestible by the host, such as fiber, but that serves as food for probiotic bacteria and thus promotes their growth.

probiotic

a live microorganism that, when administered in adequate amounts, alters the bacterial colonies of the body in ways believed to confer a health benefit on the host.

_______ is a polyphenol in grapes under study for potential health benefits.

resveratrol

which two DRI are used for adequacy, and recommended nutrient intakes?

RDA, AI

which DRI is used for risk reduction?

CDRR

which DRI is used for safety?

UL -- "listen to safety regulations or yoU'Ll regret it"

which DRI is used for research and policy?

EAR -- "lend an EAR to policies"

which DRI is used for healthful ranges of energy-yielding nutrients and calorie distribution?

AMDR

According to the AMDR's, what percentage of total daily kcals should be supplied by carbohydrates, fat, and protein?

C (45-65%)

P (10-35%)

F (20-35%)

this is the average energy intake predicted to maintain an energy balance

estimated energy requirements

how many calories is a daily value diet based on?

2,000 for 4+ year olds

How many key dietary guidelines are there for 2020-2025?

4

dietary guideline 1

Follow a healthy dietary pattern at every life stage -- At every life stage—infancy, toddlerhood, childhood, adolescence, adulthood, pregnancy, lactation, and older adulthood—it is never too early or too late to eat health full

dietary guideline 2

Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations

dietary guideline 3

Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.

dietary guideline 4

Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

which dietary guideline was recently altered, and why?

dietary guideline 1, because it wasn't as inclusive in the past to pregnant women and didn't include the concept of starting whenever.

which nutrients are chronically undersupplied in U.S diets?

vitamin D and A, folate, calcium, iron, iodine, fiber, potassium

which nutrients are chronically oversupplied in U.S diets?

sodium, saturated fats, added sugars

what are the rules when it comes to assembling your plate, according to dietary guidelines?

make half of your plate fruits and veggies, focus on whole fruits, vary your veggies, make half of your grains whole grains, vary your protein foods, move to low-fat or fat free dairy options. (less added sugars, saturated fat, and sodium)

what are the main food groups?

grains, veggies, fruits, dairy products, protein foods, and oil

What are the subgroups within the protein foods group in the USDA Eating Patterns?

seafood; meats, poultry, and eggs; and nuts, seeds, and soy products

what are some food label components?

nutrition facts, ingredients list, nutrient claims, health claims, and structure-function claims

which claim is based on reliable information and can be trusted by consumers?

a. Supports immunity

b. Reduced saturated fat

c. Promotes brain health and slows memory loss

d. Prevents bone loss

Reduced saturated fat-- this is an example of a nutrient claim.

what are some of the characteristics of phytochemicals?

non nutrient, bioactive food components, found in plants, presence in diet correlates with good health by reducing chronic disease risk, protects tissue, antioxidant, lowers cholesterol,

T or F; Phytochemicals interact with genes and improve bacteria in digestive tract

true

T or F: The Daily Values [are not] U.S. standards used on food labels.

false

The ____ set separate recommendations for specific groups of people of different ages.

DRI

T or F; The USDA Eating Patterns provide templates for diet planning at various calorie levels, which is demonstrated in MyPlate online educational tools.

true

The Food Lists for Diabetes and Weight Management assign foods to groups based on...

their carbohydrate, fat, protein, and calorie contents.