Nutrition Final Exam

Previously missed questions

Oils in our diet should come from where?

nuts, fish, seed, and vegetable oils

What acronym is used to describe the maximum daily amount of a nutrient that is unlikely to pose a risk of adverse effects?

UL or upper limit

Joe picks up low-fat hotdogs at the grocery store. He can be confident that this food has no more than…

3 grams of fat per serving

When a box claims “no high fructose corn syrup, no artificial preservatives or flavors, and no added colors” This is what kind of claim?

Marketing

An example of an ethnic/cultural cuisine that is fairly new but has become more popular over the last years in the United States is…

pretzels or pita chips and hummus

Is the EAR set at a high enough rate to cover most healthy people?

No

Is it true that no one should consume aspartame due to the high risk of phenylketonuria (PKU)?

No

Cholesterol is naturally found where?

animals

Can the body store fat in practically unlimited amounts?

yes

Can people get enough protein in there diet from plants alone?

yes

Do complementary proteins need to be eaten within two hours of each other to meet the bodies needs for essential amino acids?

no

What is not added back to refined grain products when they are enriched?

fiber

One pound of body fat stores how many calories?

3500

As the amount of \_________ in a lipoprotein increases, its \__________ also increases.

protein; density

Vinny who is a lacto-ovo-vegetarian should not be served what?

egg and pepper breakfast casserole

What would be the best way for Dan to alter his prize winning chili to be more healthy?

lowering the amount of ground beef and adding more kidney beans and celery

B vitamins do what?

become part of coenzymes

Donna loves hotdogs and cured ham. Which type of cancers is she putting herself at risk for?

stomach

What does not describe a major role of minerals in the body?

providing energy

Is calcium required for transmission of nerve impulses?

yes

How many mg of calcium are recommended for adults 19-50?

1000

Name the anti-oxidant vitamins.

A, C, E selenium

Water is what percent of the body?

80%

What are the three main electrolyte minerals?

Chapter 1

What are nutrients?

substances obtained from food and used in the body to promote, growth, maintenance, and repair

What are essential nutrients?

Nutrients that must be obtained from the body because it can not make its own

What are nonessential nutrients?

Nutrients that the body needs but is able to make, not needed to be obtained from food

What are the 6 classes of nutrients?

Carbohydrate, fat, protein, vitamins, minerals, and water

Energy-yielding nutrients include…

carbohydrates, proteins, and fats

Alcohol is NOT a \______ but contains \______.

nutrient; calories

Carbohydrates, Proteins, Fats, and Alcohol contain how many cal/gram?

Carbohydrates - 4 Proteins - 4 Fats - 9 Alcohol - 7

Do vitamins, minerals, and water provide energy?

no, but they are required for the body

Phytochemicals are found where? Are they nutrients, vitamins, or minerals? What can they affect?

plant foods; none, they do not provide nutrients of building materials; may slow aging process, boost immune function, decrease blood pressure and many other positive health impacts

What are the AMDR recommendations for carbohydrates, proteins, and fats?

Carbs - 45%-65% Proteins - 10%-35% Fats - 20%-35%

Public Nutrition: What was the focus of public nutrition of the past? And what is it now?

Undernutrition(Diseases of Deficiency) - caused by taking in too little of one nutrient or another Overnutrition - calorie or nutrient overconsumption sever enough to cause disease or increased risk of disease

What are the two classifications of vitamins?

fat-soluble and water-soluble

Diseases that nutrition impacts are…

anemias, vitamin deficiency, poor resistance to diseases, arthritis, diabetes, heart disease, and hypertension

Diseases that are NOT impacted by nutrition are…

sickle cell anemia and hemophilia

Lifestyle elements associated with longevity include…

avoid excess alcohol, not smoking, maintaining a health weight, exercising regularly, sleeping 7 to 8 hours a night, eating breakfast, and eating nutritious, regular meals

Places with very long lifespans include…

Okinawa

What is Healthy People 2030 and what does it do?

class that presents info aimed to guide people in developing good eating and lifestyle habits

Influences on food choices (ESSAY QUESTION):

Hunger - physiological need for food Appetite - psychological desire to eat, often but no always accompanied by hunger Availability - diseases of affluence(drive thrus), food deserts \= no veggies/fruit, food swamp \= lots of options but no healthy options Income, Food Prices, and Convenience - difficult to buy food meeting nutritional value Advertising/Media - not always created with consumer’s best interest in mind Social and Cultural factors - social \= family ie. mom nutritional gatekeeper; culture \= environment around you and is passed down personal values and beliefs ie. manufactures practices animal welfare, sustainability

How does the media influence food choices? What media outlet most influences peoples food choices?

media uses its outlets to catch your attention by creating advertising that promote your beliefs and values; TV and radio commercial, magazines and newspapers are the most influential media outlets

Who most influences a person’s food choices?

social and cultural factors

How can religion impact food choices?

rules/guidelines within a religion can effect what a person may/may not include in their diet (ie. Catholics not eating meat on Fridays during lent); most religions add practical applications for society

Healthy strategies for eating out include…

don’t supersizethink grilled, not friedhold the mayoavoid all-you-can-eatjust say nobalance fast-food meals with other food choices during the daysplit your order - share with a friendbring your lunch insteadchoose-grab-and-go foodsif all else fails go for the low-calorie choices

Fost food is high in \_______, \______, and \_______.

calories, fat, saturated fat

How to tell a bogus product? (RED FLAGS)

quick fix/sounds to good, available online…selling products, simplitics conclusions for complex studies or single studies, dramatic statements, testimonials

What is an RD vs a nutritionist?

RD - fulfilled coursework, completed training, and passed the national registration exam Nutritionist - claims to be capable of advising people about diets

CRAAP acronym for reliable information:

__C__urrency, __R__elevance, __A__uthority, __A__ccuracy, __P__urpose

Epidemiology vs intervention study?

Epidemiology - examines populations, food patterns and health status (correlation) Intervention - randomized with an experimental group and control group

Chapter 2

ABCs of eating are…

Adequacy - getting enough Balance - correct proportion of needed foods Calorie Control - watching your calories, “budget” Nutrition Density - low in calories, full of nutrients, avoid empty calories Moderation - you can eat anything in moderation or once in a while Variety - eating different food groups

Nutrient recommendations: DRI, EAR, RDA, AI, UL, CDRR

DRI - DIetary Reference Intake, estimate the energy and nutrient needs of healthy people may change based on gender, age, health conditions, pregnant etc. EAR - Estimated Average Requirement, used to set RDA RDA - Recommended Dietary Allowance, average daily intake that meets the needs of the 97-98% of healthy individuals of a specific age or gender AI - Adequate Intake, used when RDA cannot be calculated, AI exceeds EAR and possible RDA UL - tolerable Upper intake Level, max amount of nutrient that is unlikely to pose any risk of adverse health effects, not intended level of intake CDRR - Chronic Disease Risk Reduction, max daily intake unlikely to pos adverse effects on healthy people

What is the AMDR?

Acceptable Macronutrient Range - range of intakes that is associated with a reduces risk of chronic disease

What is the 4 statements framework?

Follow a healthy dietary pattern at every life stageCustomize and enjoy food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerationsFocus on meeting food groups’ needs with NUTRIENT DENSE food, stay within calorie limitsLimit foods and beverages higher in added sugars saturated fat and sodium and alcohol consumption

Limiting: added sugars < \____; saturated fat < \____; sodium < \_____; alcohol < \____

10%; 10%; 2,300mg; 2 drinks or less a day (men) 1 drink or less (women)

Healthy snacking types include…

be aware, plan ahead, and pay attention to portion sizes

What is the goal of the dietary guidelines?

to help people decrease their risk of “life-style” diseases

What is the purpose of MyPlate?

to help make smart choices from each food group, find a balance between food and physical activity, and get the most nutrition out your calories by focusing on nutrient-dense foods

What are the 5 categories on the MyPlate? What are the two tips that go along with the MyPlate?

fruits, vegetable, proteins, grains, and dairy; take nutrients from each group and take the recommended serving sizes

What are the suggestions for achieving a healthy lifestyle?

Personalization, variety (all food groups and subgroups), proportionality, and moderation

What are the 3 steps to using MyPlate?

estimate daily energy needs, build your daily eating plan, and let MyPlate guide your food choices

WHat is the discretionary calorie allowance? How should these calories be consumed?

the balance remaining in a person’s energy allowance after accounting for the calories need to meet nutrient intakes; through nutrient-dense foods in low-fat or no-added-sugar forms

Food Labels: What are the required parts of the food label?

name of food (statement of identity), name of manufacturer, packer, or distributor, contact info, me contents of package, ingredients list, nutrition facts panel

What is a nutrient content claim? Claims include and they mean … good source of - \____; high/rich in/excellent source of - \____; less/fewer/reduced - \____; light/lite - \_____; organic - \____

Defined by the FDA claiming something about a nutrient ie. “50% less sodium”; containing 10-19%; 20% or more; 25% or less than regular items; 1/3 fewer cal. or 1/2 fat of regular product or reduction of sodium by 50%; non-nutrient related based on growth FDA regulated

What does it really mean when something claims to be calorie fee, high in fiber, fat-free, trans fat free, reduced sodium?

no more than 40 cal.; 5g or more; less than 0.5g/serving; less than 140mg/serving

What is a health claim? How can they state these health claims?

show a relationship between a food or food component to a disease or deficiency, MUST follow FDA guidelines; oatmeal CAN help reduce cholesterol

What is a structure/function claim? What can they say? Example?

describes the effect that a nutrient or dietary ingredient has on the structure or function of the body; CANNOT mention a disease or symptom; calcium helps build strong bones

Chapter 4

The roles of carbs include…

raw materials, source of fiber, most important source of glucose, energy reserve (glycogen), quickest source of energy

systems that need glucose the most are \___ and \_____.

brain and CNS

The best source of carbs are?

complex carbs (starches)

All carbs are broken down into… in the digestive system for absorption.

simple and complex

Monosaccharides are? Converted to what? Examples…

single sugars; all carbs converted to glucose; fructose (sweet found in fruit), galactose (found in lactose)

Disaccharides are? Examples…

bonded 2 single sugars; sucrose (table sugar) \= glucose+fructose, maltose \= glucose+ glucose, lactose (milk)\= galactose + glucose

Why does lactose cause problems in digestion?

some people loose the ability to make lactase → lactose intolerant; 70-90% of world population, bacteria use lactose for energy producing gas

Complex carbohydrates AKA \_____ .

starches/polysaccharides

What is a staple grain? Examples…

grain that provide most of peoples energy; Asia \= rice, US Canada Europe \= wheat, Mexico + corn

Parts of a kernel of grain and the nutrition of each…

kernel - grain, ground endosperm - starch, protein, germ - antioxidants, vitamin E, B-vitamins, protein, fat bran layer - fiber, B-vitamins, minerals husk - animal feed

What are grain products enriched with?

B-vitamins, thiamin, riboflavin, niacin, folic acid, and mineral iron

What is the other name for fiber?

roughage

What are the two types of fiber? Where are they found?

soluble - barley, rye, oats, apples, citrus, berries insoluble - wheat bran, whole grain products, fruits, ligumes, nuts and seeds

Roles of fiber in health include…

weight management, lowers risk of heart disease and colon cancer

How does fiber lower cholesterol?

certain soluble fibers can bind bile in the digestive tract and cause it to be excreted lowering cholesterol

(SHORT ANSWER) Health benefits of choosing whole grains are…

contain vitamins, minerals, fiber, and phytochemicals; protect against chronic diseases; weight management

What are some tips for whole grain choices?

choose low fat, at least half days grains should be whole grains, listed first on ingredients list “whole grains”

RDA for carbs and fiber…

carbs \= 40-65% fiber \= women 25g, men 38g

How to locate added sugars in foods (names)?

corn syrup, white sugar, brown sugar, high fructose corn syrup

What is the \# of grams of sugar in a teaspoon?

4g

What are some problems with eating to much sugar?

tooth decay, nursing bottles syndrome, weight/fat increases as sugar intake increases

What are some tips for keeping sweetness without all the sugar?

use less sugar/substitutes, eat fresh-fruit for sweetness, substitute water or fruit juice instead of soda, avoid sugary cereals, go half and half

What are common artificial sweeteners and alternatives?

artificial (non-nutritive) - sweet n’ low, splenda, aspartame and PKU → can cause brain damage nutritive sweeteners - fructose, sorbitol, mannitol, and xylitol

What is the role of insulin in blood glucose regulation?

to much \= more insulin, to little \= more glucagon; to regulate blood glucose levels

Hypoglycemia and diabetes are…

conditions where glucose regulation isn’t working properly

What happens during hypoglycemia?

fasting state, break down of proteins, may experience glucose deprivation to the brain TREATMENT \= avoid alcohol and simple sugary snacks, avoid highly refined carbs, eat 6 small meals through out the day

Diabetes (Type l and ll)…

Type l - pancreases doesn’t make insulin, must take insulin, autoimmune response Type ll - genetic factors to little insulin or insulin resistance; loosing weight or eating healthier can help

Glycemic index and what it means… examples of foods?

scale that ranks carb containing food by how much they raise the blood glucose levels compared to a standard such as glucose or white bread Low GI \= apple, High GI \= white bread