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Module 1 - Lesson 1:
Nutrition: Concepts & Controversies
| Term | Definition |
|---|---|
| Adequacy | provides all essential nutrients, fiber and energy in necessary amounts |
| Are colon cleanses healthy? Why or why not? | They are not recommended by the FDA. Kidney failure and death associated with use of some. Risks include excess fluid loss, electrolyte depletion |
| Are RDAs and AI the same for men and women? | No there are separate recommendations for specific groups of ppl. |
| Are there any benefits to eating organic foods? If so what are they? | There is no difference in nutrient content, no difference in e-coli contamination risk |
| B12 sources | chicken liver, sardines |
| B12 toxicity | none |
| balance | provides enough but not too much of every nutrient. (vitamin or mineral jags) |
| Calcium functions | mineralization of bones and teeth, calcium storage bank |
| calorie control | control of energy intake |
| Describe how alcohol is digested and absorbed? | there is not digestion just absorbed through the stomach walls and reaches the brain with in a min. |
| Describe how nutrient and lifestyle choices affect long-term health? | Having a healthy diet can reduce risk of getting, chronic illness and you are more likely to be healthy |
| describe how the body is organized from atoms to organ systems | atoms to molecules to cells to tissue to organ to organ system. |
| Describe the difference between organic and conventionally grown foods? | organic: natural fertilizers, |
| Describe the processes of digestion | absorption and elimination. digestions is the process of breaking large food molecules down to smaller molecules by mechanical and chemical digestions. Absorption is when nutrients move across a cell membrane and into cells of the body. |
| Elimination is | getting rid of excess food. |
| what situations are the RDAs AIs adjusted? | smoking, Illness |
| folate deficiency | anemia and birth defects |
| Folate functions | makes new DMA in new cells and is needed for normal metabolism of many amino acids. |
| folate sources | lentils pinto beans asparagus and avocado |
| Folate toxicity | impairs immune function and B12 deficiency |
| How are organic foods labelled? | 100% organic and organic is 95% organic ingredients have the USDA organic stamp. "made with organic ingredients" is 70% organic. |
| How can Osteoporosis be prevented? | by having enough calcium and Vitamin D and protein and also exercise enough. |
| How do you calculate BMI | [weight lbs/(height in inches)^2] x 70 |
| How do you convert grams of sugar on a food label to teaspoons of sugar? | 4 grams of sugar = 1 tsp of sugar. |
| How do you lower LDL cholesterol? | decrease saturated fat decrease transfat and increase monosacc's and soluble fiber. |
| How do you prevent anemia? | By getting enough iron. |
| How do you raise HDL? | increase physical activity stop smoking |
| How does food move through the digestive tract? | By use of Peristalsis muscular contractions that move the food. |
| How does nutrition impart overall health and what diseases are known to be impacted by food choices? | nutrition effect health profoundly. chronic disease has link to poor dies. heart disease, cancers |
| How does the body regulate blood glucose levels and which hormones are used? | glycogen-breaks down glycogen to glucose and stimulates gluconeogenesis. Insulin helps take glucose out of blood and into cells for energy and also stimulates the liver to take up glucose and use glycogen for storage. |
| How many amino acids are essential and what does that mean? | Our bodies can not make them |
| How many amino acids are there? | 20 |
| How many calories per gram are in Alcohol | 7 kcal/g |
| How many calories per gram in carbs? | 4 kcal/g |
| How many calories per gram in lipids? | 9 kcals/g |
| How many calories per gram in protein? | 4 kcal/g |
| How many calories= 1 lbs | 3500 |
| How many kcals per gram are in each type of nutrient carbs | 4 protein 4 fats 9 |
| How much fat is recommended to eat per day (AMDR). | 20-35% |
| How much saturated fat is recommended to eat per day? | less than 10% saturated fat. |
| How often do we need to eat omega-3? | 2 days per week. |
| How would a person most likely get a vitamin toxicity? | Supplements |
| How would an individual remain in energy balance? | calories in=calories out |
| In what order are ingredients listed on food labels? | They are listed in what is used the most to what is used the least. |
| In what steps of the food industry are food most likely to be contaminated with harmful bacteria or viruses? | at the Farm |
| Iron functions | oxygen transport and storage, hemoglobin |
| Is alcohol considered a nutrient? | No it is a toxin |
| Is it a good idea to eat 1000% RDA/AI for a nutrient? | No, the goal is to get as close to 100% as possible getting more does not have any benefits. |
| Moderation | nothing in excess (good and bad) |
| Mutual supplementation | using 2 incomplete proteins together to make a complete protein. |
| Niacin deficiency pellagra: | 4 D's- Diarrhea, Dermatitis |
| Niacin functions | energy metabolism |
| Niacin sources | chicken breast, tuna |
| Niacin toxicity | drop in blood pressure, liver injury |
| Riboflavin deficiency red cracks on mouth corners | painful purplish-red tongue |
| Riboflavin functions | energy metabolism |
| Riboflavin sources | milk, yogurt and enriched cereal. |
| Riboflavin toxicity | none |
| Sodium Functions | maintains the fluid and electrolyte balance in the body, contraction of muscles |
| The DVs are based on a ______ kcal diet | 2,000 kcal diet. |
| Thiamin deficiency | beriberi- listless, lose feeling in and feet |
| Thiamin functions | energy metabolism and nerve cell health |
| thiamin sources | enriched grains, pork chop |
| Thiamin toxicity | none |
| Variety | wide selection of food (fish and mercury) |
| VIT B12 deficiency | anemia creeping paralysis and malfunctioning of nerves and muscles |
| Vit B12 functions | helps form red blood cells and is required to maintain brain and nervous system cells |
| Vit C deficiency | mild: loss of appetite, bleeding gums. Severe: scurvy |
| Vit C functions | cofactor for enzymes and antioxidant |
| Vit C sources | orange juice, red pepper |
| Vit E sources | safflower oil, mayonnaise |
| Vit K sources | good bacteria in colon cabbage, cauliflower spinach and salad greens. |
| Vit. C toxicity | rare |
| Vitamin A deficiency | blindness, skin hardening |
| Vitamin A main functions | gene expression, eye sight cell differentiation and immune functions |
| Vitamin A sources | carrots mild beef liver sweet potato apricots and spinach |
| Vitamin A toxicity | overstimulated cell division. |
| Vitamin D deficiency? | ricket, osteomalacia |
| vitamin D functions | maintains calcium levels in the blood, regulates hormones. |
| Vitamin D sources | fortified milk, salmon |
| Vitamin D toxicity | most toxic. Calcium deposits in soft tissues, organ malfunction and death |
| vitamin E deficiency | rare |
| Vitamin e functions | antioxidant |
| Vitamin E other names | Tocopherol (alpha, beta) |
| vitamin E toxicity | death |
| Vitamin K deficiency | hemorrhage bone fracture |
| Vitamin K functions | blood clotting, bone formation |
| Vitamin K toxicity | rare. |
| What are the functions of protein in the body | Shape and structure horns and enzymes |
| what additional practices do manufacturers use to promote their products that may lead to misleading advertising? | Meaningless claims such as no preservatives carb clever 0 trans fat healthy benefits 100% pure and natural |
| What are accessory organs to the digestive system | Salivary glands, liver |
| What are AIs Adequate intakes;gender group **assumed to accurate** | nutrient intake goals for individuals; the recommended average daily nutrient intake level based on intakes of healthy people in a particular life stage and |
| What are appropriate portion sizes for food? | 1/2 cup of fruit (size of a computer mouse. 1 medium fruit (baseball) meat 3 oz (deck of cards) veggies 1/2 cooked 1 c raw 1/2 legumes Grains 1 oz 1 slice of bread. 1/2 c rice Dairy 1 c milk or yogurt. |
| What are Dietary guidelines | guidelines that tell you what to eat and how much to eat, what not to eat and how much not to eat. |
| What are DRI's | dietary reference intakes. a set of four lists of values for measuring the nutrient intakes of healthy ppl. |
| What are fat-soluble vitamins | Fat soluble vitamins require fat and bile to be absorbed and requires protein and fat carriers to travel in blood. extra are stored in liver and fat cells. toxicities can occur form supplements but rarely from food you do not need to eat them everyday |
| What are food sources of carbs? | sugar, fruits |
| What are omega-3 fatty acids and why are they recommended? | polyunsaturated fats. They are recommended because they can decrease risk for cardiovascular disease and are critical for brain function and development. |
| What are phospholipids and where are they found in the body? | emulsifiers found in cell membrane from oil and water foods. |
| What are Phytochemicals? | they are substances from plants (fruit/veggies) that are 'biologically active' compounds that decrease risk of disease. |
| What are potential health complications of being over weight? | death heart disease obesity |
| What are pros and cons of eating a less healthy diet and taking vitamins every day? comfort and some foods lower chance of getting diseases. | vitamins and minerals from whole foods absorbed best; eating provides physical psychological and social |
| What are proteins made up of? | amino acids |
| What are RDAs Recommended Dietary Allowance; nutrient intake goals for individuals; | the average daily nutrient intake levels that meets the needs of nearly all healthy ppl (97%) in a particular life stage and gender group. set about 20% higher than what an average person needs. |
| What are recommendations for LDL and HDL cholesterol? | consume less that 300 mg per day to keep normal levels |
| What are some red flags of quackery? | too good to be true; authority not cited; tell you that the medical industry doesn't want you to know; fake credentials; testimonials; unpublished studies.... |
| What are symptoms of low protein levels in the body? What are the long-term risks of inadequate protein intake? | protein energy malnutrition: marasmus (muscle wasting stunted growth and brain development, anemia |
| What are the AMDRs for carbs fats and protein? | The AMDR for carbohydrate is 55-70%, for fat is 15-25%, and for protein is 7-20% of the energy intake for adults |
| What are the best food sources of Fiber | grains seed legumes fruits and veggies. |
| What are the best sources of omega-3 fatty acids? | fatty fish, flaxseed and walnuts |
| What are the contributors to energy expenditure? | 25-50% is Physical activity 50-65% BMR and thermic effect of food 5-10% |
| What are the differences between mechanical and chemical digestion? | mechanical is the physical breakdown of food. Chemical digestion is through enzymes that break down food. |
| What are the differences between simple sugars and complex carbs? | simple sugars are made up of mono and disaccharides and Complex carbs are polysaccharides. |
| What are the differences btw RDAs and AIs | RDAs are rock solid and AI are unstable not completely accurate. |
| What are the different characteristics of saturated and unsaturated fats? | Saturated- carbon atoms are completely saturated with hydrogen atoms. Unsaturated- double bond between carbon atoms and not completely saturated with hydrogen. |
| What are the differences between good and bad cholesterol? | LDL- bad cholesterol carries cholesterol and triglycerides from the liver to cells and builds up in arteries. HDL- good cholesterol carries cholesterol and triglycerides from cells to liver and removes excess from body. |
| What are the fat soluble vitamins | Vitamin K, A |
| what are the five characteristics of a nutritious diet? | Variety and moderation |
| what are the functions of fiber in the body? | it reduces colon cancer, risk of heart disease and diabetes. Prevents hemorrhoids |
| What are the functions of stored carbohydrates? | to give energy when we need it. (exercising) |
| What are the health effects of hydrogenated oils? | raise LDL and lower HDL produce inflammation and lose all the health effect of unsaturated fats. |
| What are the limitations to using BMI | No indication of fat vs muscles |
| What are the main differences between the classes of lipids | Simple lipids are esters of fatty acids with various alcohols. For eg., fats and waxes. On the contrary, complex lipids are esters of fatty acids with groups other than alcohol and fatty acids. |
| What are the main functions of carbs? | provide energy to muscles brain, blood cells and nerve cells. |
| What are the major functions of lipids? | provide energy for cellular functions. Stores energy for later use (adipose). Protects organs. Maintains body temperature. Required for cell membrane. Necessary for absorption of phytonutrients and fat soluble vitami |
| What are the major goals of the DRIs | appropriate nutrient intakes to promote health and prevent chronic disease. |
| What are the major recommendations of the dietary guidelines for carbohydrate-rich foods? minimum amount to the brain. 45-65% of cals should be from carbs. Say to reduce intake of cals from added sugars | 130 grams a day to provide limit, refined grains |
| What are the most common dietary sources of saturated fat? | animal fat. |
| What are the most common dietary sources of unsaturated fat? | avocado, nuts |
| What are the objects that can help you to determine portion sizes of food? | baseball for a small apple. mouse for 1/2 cup sliced fruit.. |
| What are the potential health complication of being under weight? | Death |
| What are the principles to look in evaluation a weight loss strategy? | appropriate diet, physical activity |
| What are the pros and cons of vitamin supplementation? | Supplements can decrease your risk for a vitamin deficiency and any accompanying deficiency symptoms. Toxicity Risk |
| What are the recommendations for taking a vitamin supplement safety? | do your homework and find a product with only the vitamin/ mineral you need |
| What are the richest food sources of protein? | animal protein, legumes and plant foods. |
| What are the risks of eating too much protein? | Heart disease, kidney disease and adult bone loss. |
| what are the risks of using meds for weight loss? | no long term effects |
| What are the risks of weight loss surgery | cannot eat certain foods and could die |
| What are the signs of dehydration? | Thirst, headache |
| What are the six basic nutrients? | Protein, Water |
| What are the steps to preventing food-borne illness? | clean, separate |
| What are the storage forms of carbohydrates in the body? Where are they found? | Glycogen. In liver, muscles and brain cells. |
| what are the symptoms of anemia? | children: irritable, unwilling to work or play shortened attention span falling behind academically. Adults: excessive fatigue |
| what are the three elements of thirst? | blood steals water from the salivary glands, hormone response |
| What are the three major classes of lipids? | Triglycerides- saturated and unsaturated fats. Phospholipids- emulsifiers.Sterols-cholesterol. |
| what are the water soluble vitamins? | vitamin C and the B vitamin: thiamin riboflavin, niacin |
| What are ULs tolerable Upper Intake levels; | Max level of daily intake without causing adverse health effects; for potentially toxic vitamins and minerals. |
| What are Vit A other names? | retinol, retinal |
| What are vitamins? | vitamins are micronutrient essential |
| What are water soluble vitamins? | absorbed directly into blood, travel freely in water fluids usually not stored in the body. excreted through urine. toxicities unlikely but possible at very high doses from supplement and need to be eaten every 1-3 days. |
| What digestive/ absorptive processes occur in the large investing? | little bit of digestion by bacteria. water and some nutrients absorbed. |
| What disorders of the digestive system may occur and what are their primary causes? | heartburn, HCL in esophagus (GERD if persistent). Peptic Ulcers |
| What does AMDR stand for? | Acceptable Macronutrient Distribution Ranges |
| Nutrient intake goal for macronutrients. | 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. |
| What does DV Stand for and where are they used? | Daily Values; only used on food labels. |
| What does it mean when grains are refined? | removed wheat from kernel |
| What does it mean when oil is hydrogenated? | hydrogen is added to liquid oil and unsaturated fats gain characteristics of saturated fats. |
| What does organic mean? | any nutrient that contains carbon. |
| What factors affect the choices we make about food? availability | cost |
| What factors impact fluid needs High amounts of fiber | protein |
| What factors increase risk for heart disease? high LDL | low HDL |
| What form are the majority of lipids both in foods and in the body? | Triglycerides. |
| What groups of people are most at risk for food poisoning? pregnant women | new born |
| What groups of people require increased amounts of protein in the diet? | athletes vegetarian vegans pregnant women |
| What happens to the protein in our bodies if we eat too much? | deaminated in the liver. The nitrogen is separated from the carbon. the Nitrogen goes in urine. Carbon is used for energy or stored as fat. |
| What happens when you choke? | Your epiglottis does not close all the way allowing food to enter into your trachea where it gets stuck causing you to choke. |
| What id the definition of healthy weight | lowest risk for an early death |
| What info must be included on every food label? Common product name | Manufacturer's name and address |
| What is a calorie | a measurement of energy measured in kil, calories (kcal) |
| What is a mineral? | a mineral comes from the earth is essential |
| What is safe sustainable rat of weight loss. | 1-2 pounds per week |
| What is an electrolyte | conduct electricity like sodium and chloride in water conduct electricity. |
| What is anemia? | an iron deficiency disease |
| What is binge drinking? | 4 or more drinks in a short amount of time. (90% of college drinking.), 4 or more drinks in a short amount of time. (90% of college drinking.) |
| What is BMR | is your at rest calorie usage. |
| What is cholesterol? It is a sterol that produces bile | helps brain (mylin sheath) stabilizes cell membrane and produces hormone. |
| What is cross-contamination and how is it prevented? | when raw meats and seafoods come in contact with ready-to-eat foods. Use different cutting boards and knifes for raw meats and produce and store raw meats below ready-to-eat foods. |
| what is dehydration | lack of water (thrust) |
| What is Fiber? | complex carbs with a different chemical bond btw the glucose than starch. It can not be broken down by digestive systems |
| What is heart disease? | when plaque builds up in the arteries. |
| What is meant by complementary proteins? | two protein sources eaten together supply all nine essential amino acids. |
| What is meant by essential nutrient? | get them in your diet to avoid deficiencies. It is nutrients that your body does not make or does not make enough of but you must |
| What is meant by the phrase carbohydrates spare proteins? | because if there are not enough carbs proteins are used for energy . |
| What is moderate drinking? | 2 drinks (12 oz beer 10 oz wine cooler, 5 oz wine 1 1/2 oz hard liquor.) for men and 1 drink for women. |
| What is nutrition quackery? | It's promotion treatments services ect. to improve health without proof of viability. |
| What is Nutrition? | The study of how food nourishes the body and human behavior related to food. |
| What is osteoporosis? | adult bone loss |
| What is peristalsis? | the muscular contractions moving food through the GI tract. |
| what is the 5/20 rule foods with DV | closer to 5% it is not a good source of. closer to 20% it is. For bad foods stay closer to 5%. |
| What is the basic structure of a carb? | Hydrogen, Carbon and Oxygen. |
| What is the basic structure of proteins | It is different for every one because your DNA decides the structure. |
| What is the best way to defrost foods | defrost in the refrigerator. |
| What is the danger zone | 40-140 degrees F. |
| What is the difference between monounsaturated and polyunsaturated fats? | poly is more than one double bond with carbon. mono is one double bond between carbon |
| What is the major health risk associated with sodium | heart disease |
| What is the scientific method and why is it used in nutrition? | It is the method scientist use to answer questions. In nutrition it helps us to expose quackery. |
| What is the target audience for the 2010 dietary guidelines for americans? How is different than before? | They are for an unhealthy audience rather than a healthy one. |
| What is Vitamin A's precursor? | beta-carotene |
| What is water intoxication? | Water poisoning. several gallons of water in a few hours, water and electrolytes out of balance |
| What methods of food preparation decrease saturated fat levels in foods? | grill, roast |
| What new methods exist to try and eliminate growth of bacteria in foods? | irradiation, modified atmospheric packaging |
| What organs are in the digestive tract? | Mouth, Esophagus |
| What organs provide enzymes needed for digestion | mouth stomach small intestine (liver, gall, bladder) |
| what other factors affect RDA's and AIs | If you are Pregnant, breast feeding |
| What reliable nutrient claims are allowed on food labels for meat? | lean and extra lean |
| What reliable nutrient claims are allowed on food labels for vitamins and minerals? | Good source of: At least 10% of the Daily Value of the vitamin or nutrient High in: Provides 20% or more of the Daily Value (DV) of a nutrient Low sodium: Less than 140 milligrams of sodium |
| What reliable nutrient claims are allowed on food labels? | low, very low, less, reduced and free when used with calories |
| What sources of water come into the body? | foods water created by metabolism |
| What would happen if a person ate a diet that didn't follow the recommendations in the AMDRs? | They would have increased risk of chronic diseases. |
| when should food be thrown out? Is it safe to eat food after the expiration date? | If food is left out for two hours or more any food with an off appearance. When in doubt throw it out. |
| Where are protein fat and carbs absorbed? | some in the stomach but mostly in the small intestines. |
| Where are the best sources for nutritional info? | american dietetic association; dietitian; nutritionist; registered dietitian |
| Where does saliva come from? | what enzyme is released from saliva and what does it do? Saliva is created in the salivary glands which produces salivary amylase which digests carbs. |
| Where in the digestive tract are carbs digested? | mouth and small intestine. |
| where in the digestive tract are fats digested | stomach and small intestine. |
| Where in the digestive tract are proteins digested? | stomach and small intestine |
| Where is water lost out of the body? | kidneys skin, lungs, feces |
| Where to the dietary guidelines come from | From the Dietary guidelines advisory committee. |
| Which foods are sources of carbs are complex carbs? | grain legumes and root veggies, fiber: grains seed legumes fruit and veggies. |
| Which foods are sources of carbs are simple sugars? | white sugar, honey alcohol |
| which nutrients are organic? | All the basics except for minerals and water. |
| Which nutrients are the energy yielding nutrients? | carbs fats and protein |
| Which Triglyceride is better to eat? | unsaturated fats |
| Which types of food are most likely to grow bacteria? low acid | high in moisture |
| Who is at risk for osteoporosis? | Women have a 1 in 4 chance and men 1 in 8 |
| who should take a vitamin supplement? | pregnant, dieters |
| Why are Dietary guidelines important? | it provides scientific foundation for federal nutrition policy. Gives consumers the most up-to-dat scientifically backed nutrition info. |
| What are the risks of alcohol consumption both short-term and long-term? | impaired brain function, dehydration and weight gain. long term: severe liver damage |
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