NDFS EXAM 1 - LECHEMINANT

What is Health? (according to WHO)

"A state of complete physical, mental and social wellbeing and not merely the absence of disease and infirmity"

What are the dimensions of Wellness?

• Physical

• Intellectual

• Emotional

• Social

• Spiritual

• Vocational/occupational

• Financial

• Environmental

What are the aspects that determine a quality of life?

• Absence of chronic disease

• Mental Functioning and prevention of cognitive decline

• Physical strength and fitness

• Aerobic fitness

• Emotional health

• Spirituality

• Risk factor

The longer you life, the more likely you are to live ________. (ex. if you live to 65, you have a higher chance of living __________)

longer

What is the average currently life expectancy @ birth in the US?

76.4

What is the average lifespan of women in the US?

79.3

What is the average lifespan of men in the US?

73.5

2020/COVID-19 marked the first _________ in population since 1920 (the spanish flu)

dip

Around what number does the US fall when ranked on life expectancy?

~47

What is a “blue zone”?

Areas with a longer life span (100 yrs +)

What are the 5 blue zone locations?

• Okinawa, Japan

• Sardinia, Italy

• Nicoya Peninsula, Costa Rica

• Icaria, Greece

• Loma Linda, CA

Blue zones: scientific or speculative?

More speculative, recent data casts some doubt

Compression of Morbidity:

Compression of the period between an increasing average age of onset of disability and the age of death

How does chronic disease influence morbidity and mortailty?

Declines both, lowers quality of life

What are the top 5 leading causes of death for 2022 in the US?

1. Heart disease

2. Cancer

3. Accidents/Injuries

4. COVID-19

5. Storke

What is a Chronic Disease?

• Definition varies by data used and disciple of researchers

• CDC suggest that broadly, a chronic disease lasts more than a year

• “Ongoing medical attention or limit daily activities

• Long duration, slow progression

Causes of Chronic Disease:

• Underly determination of chronic disease

  • socioeconomic, cultural, political, environmental

• Modifiable factors

  • unhealthy diet, inactivity, tobacco use

• Intermediate risk factors

  • Elevated BP, cholesterol, glucose

According to the CDC, _____ in 10 adults have a chronic disease

6

______ in 10 adults have 2 or more chronic disease

4

Examples of chronic disease:

• heart disease

• cancer

• chronic lung disease

• stroke

• alzhimers’s

• diabetes

• chronic kidney disease

Good inflamation:

Acute, it kills of virus’s and stuff and helps us get over injuries, its a natural immune response, lasts 2-6 weeks

Bad inflamation:

its not fun when it doesn’t go away (chronic)

Signs of inflamation

SHRP

• Swelling

• Heat

• Redness

• Pain

What is the new blood pressure classification?

• NORMAL: <120/<80

• ELEVATED: 120-129/ <80

• STAGE 1 HYPERTENSION: 130-139/ 80-89

• STAGE 2 HYPERTENSION: >140/ >90

• HYPERTENSION CRISIS: >180/ >120

What is the optimal Lipids level?

<100 mg/dl

What quantifies as a

<40 mg/dl

What is optimal Triglycerides level?

BELOW 150 mg/dl

What type of LDL you want, Pattern A or B?

YOU WANT A - large buoyant particles

YOU DON’T WANT B - more atherogenic

What does C-Reactive protein tell us?

• Marker of inflammation

  • Low risk - 1.0 mg/L (less than 0.55 for me)

  • Moderate risk - between 1.0 and 3.0 mg

  • High risk - greater than 3.0 mg/L

How can we measure body composition?

• BMI

• Waist to hip ration

• Body fat percentage, fat free mass

What is the overall probability that a man develops cancer?

1 in 2

What is the overall probability that a woman develops cancer?

1 in 3

What are the 3 most common cancers in men?

Prostate, lung and bronchus, and colon and rectum

What are the 3 most common cancers in women?

Breast, Lung and bronchus, and colon and rectum

Describe risk factors for Cancer:

• Totally dependent on the type of cancer, however overall -

  • Tobacco use

  • Alcohol abuse

  • Age

  • Chronic inflammation

  • Diet

  • Hormones

  • Immunosuppression

  • Infections agents

  • Obesity

  • Radiation

  • Sunlight

What is the fundamental flaw of obesity research?

Bias and inaccuracies in self-reported studies

Describe doubly-labeled water:

• Can be used to validate dietary intake if the following assumption is met - SEE BELOW

  • If body weight is stable or if weight change is known and body composition i known, changes in body energy may be accounted for

    • energy in = energy out

How does a doubly labeled water test work?

• Subject consumes a quantity of water containing known concentrations of the stable isotopes

• Differences between the elimination rates of the 2 isotopes relative to the body’s normal background levels estimates carbon dioxide production

• Usually lasts 1-4 weeks

Advantages of doubly labeled water:

• good estimation if in energy balance

• no participant cooperation needed

• free living environment

• not reactive or intrusive

Disadvantages of doubly labeled water:

• expensive

• doesn’t determine day to day variations (because you’re staying in a study location or hospital)

• Sophisticated and expensive analysis

• Invalid for energy intake if weight is not stable or body composition not known

Doubly labeled water is the the ________ _______ for energy expenditure field measurement

gold standard

Who does the Department of Health and Human Services oversee?

• CDC

• FDA

• NIH

What is precision nutrition?

Focuses on how we respond differently to food

What do we do with Precision nutrition (how do we use it)?

Develop more targeted and effective diet interventions based on an individuals personal characteristics

What is Nutritional Genomics (Nutrigenomics)?

Studies the effects of nutrition on the genome and regulation of gene expression

What is Nutritional Genetics (Nutrigenetics)?

Studies the effects of genetic variation on interaction between diet and disease, response to nutrients, or food bioactivities

What’s the difference between nutrigenomics and nutrigenetics?

Nutrigenomics focuses on the effects nutrients has on genes, while nutrigenetics focuses on the effects of genetic variation on nutrients

What is Epigenetics?

The study of how your behavior and environmental can cause changes that affect the way your genes work

What are DRI”s

Dietary refence intake

How are Daily Values different for DRI”s?

Nutrition labels

Daily Values = ______ + ________

RDI’s and DRV’s

What is considered a HIGH source on a food label?

20% or more of the DV

What is considered a GOOD source on the food label?

10-19% of the DV

What’s an EAR and what does it tell us?

• Estimated Average Requirement

• Average daily nutrient intake estimated to meet the requirements of half of the healthy individuals in a group

What’s an RDA and what does it tell us?

• Recommended daily allowance

• Average daily nutrient intake estimated to meet the requirements of nearly all (97%) of healthy people

What’s an AI?

Adequate intake

What’s an UL and what does it tell us?

• Upper limit

• Maximum daily intake unlikely to cause adverse health effects

An EAR is required to set an ________

RDA

Limitations of DRI’s

• apply to a small group at a specific time

• only as good as the science

• nutrient absorption may be different in various regions of the world

• complexity of relationship between diet and disease

What does AMDR stand for?

Acceptable macronutrient distribution range

What percent of your calories can come from carbs?

45-65%

What percent of your calories can come from fat?

20-35%

What percent of your calories can come from protein?

10-35%

What is the purpose of the dietary guidelines?

• Designed for policymakers and nutrition and health professionals to help people consume healthy diets

• Used to develop, implement, and evaluate federal food, nutrition, and health policies and programs

What are the main points of the 2020-2025 dietary guidelines?

• Follow a healthy dietary pattern

• Enjoy nutrient-dense food and beverage choices

• Stay within calorie limits

• Limit foods and beverages with higher added in sugars, saturated fats, and sodium

• Limit alcohol intake

Describe MyPlate and its focuses

• focus on whole fruits

• vary your veggies

• make ½ your grains whole grains

• vary your protein routine

• move to low-fat or fat-free dairy milk or yogurt

What is reductionism?

Refers to a focus on individual food compounds (eg protein, vitamins, antioxidants) as opposed to a holistic approach that focuses on food habits and the relationship between diet and health

• Simplified version: taking one little part of something (like the center of wheat) and just eating that

What is a dietary pattern?

The quantities, proportions, variety, or combination of different foods, drinks, and nutrients in diet, and the frequency they are consumed at

Describe a western diet:

• refined grains

• red and processed meats

• added sugars

• high-fat dairy

Describe a prudent diet:

CAN’T/DOESN’T EAT

• fried food

• processed meats

• sugar-sweetened beverages

• eggs

• added fat

Describe a lacto-ovo diet

Vegetarian, but can eat dairy and eggs

Describe a lacto diet:

Vegetarian, but can eat dairy products too

Describe an ovo diet:

Vegetarian, but can eat eggs

Describe a Pescatarian diet:

Vegetarian, but can eat fish

Describe a vegan diet:

No animal foods

What’s considered a very low calories diet

<800 kcal/day

What’s considered a low calories diet?

800 -1500 kcal/day

What’s considered a low fat diet?

<30% of kcal come from fat

Elements of food quality:

• texture

• flavor

• nutritional content

• ethical

• sustainable production

• local

Elements of a healthy diet:

• Adequacy

• Balance

• Calorie control

• Moderation

• Variety

What makes a food organic?

No use of synthetic fertilizers, sewage sludge, irradiation, and genetic engineering

Is organic food healthier?

According to research, not really - it has very similar vitamin and mineral contents to non-organic foods

What is meant by calorie restiction?

Reducing average daily caloric intake below what is typical or habitual

What is the AMDR for fats/lipids?

20-35%

What is the overall idea of the Mediterranean diet?

• Emphasis on vegetables, fruits, whole grains, beans, legumes

• Includes low-fat or fat-free daily products, fish, poultry, non-tropical vegetable oils and nuts

• Limits added sugars, sugary beverages, sodium highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats

What is the AMDR for carbohydrates?

45-65%

What is the DASH diet?

Dietary Approaches to Stop Hypertension

• Similar to the food pyramid except the DASH diet recommends more fruits and vegetables

• Used to reduce blood pressure

What is the AMDR for protein?

10-35%

Describe the Ketogenic Diet:

• high-fat, moderate protein, low carb

• adverse effects

  • nausea

  • vomiting

  • headache

  • fatigue

  • dizziness

  • insomnia

  • difficult to exercise tolerance

  • constipation

What is the %’s of fat, protein, and carbs you eat in Ketogenic diet?

• 55-60% fat

• 30-35% protein

• 5-10% carbohydrates

  • 2000 kcal per day

What is the typical standard for identifying ultra-processed food?

5 or more processed ingredients used

What is an ultra-processed food?

Food made from industrial ingredients and additives, such as sugars, refined starches, fats, imitation flavors and colors, or industrial remnants, such as meat fats and scraps, with little or no whole food added

What is the definition for unprocessed foods?

Foods that are edible parts of plants (seeds, fruits, leaves, stems, etc.) or of an animal (muscle, eggs, milk, etc.), fungi, algae and water

What is the definition for minimally processed foods?

Foods that were once unprocessed, but have now been altered by processes such as removal of unwanted parts, drying, crushing, grinding, filtering, roasting, boiling, pasteurization, refrigeration, freezing, placing in containers, vacuum packaging, or non alcoholic fermentation. NONE OF THESE PROCESSES ADD SUBSTANCES SUCH AS SUGAR, SALT, OILS, OR FATS TO THE ORIGNIAL FOOD

Explain the Group 1 diet in NOVA

• unprocessed or minimally processed foods

• may occasionally include additives to preserve the properties of the original food

Explain the Group 2 diet in NOVA

• processed culinary ingredients

• these are substances obtained directly from group 1 or from nature by processes such as pressing, refining, grinding, milling, and spray drying

• will add vitamins and minerals to group 1 foods (ex. salt, oil, sugar, etc.)

What designates a processed food?

2-3 additives

Explain the Group 3 diet in NOVA

• processed foods, 2-3 additives

• used to increase the durability of group 1 foods

• fermented alcoholic drinks fall in this category

Explain the Group 4 diet in NOVA

• ultra processed food and drinks

• 5+ additives

• used to increase flavor, texture, preservation, etc.

• can add vitamins, minerals, sugars, dyes, chemicals, etc.

What % of ultra processed foods comprise of our typical energy intake?

57.9%