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Module 4, Nutrition
Information on MyPryramid, Nutrition, and other Module 4
| Question | Answer |
|---|---|
| State the Factors that determine food choices | taste, availability, accessibility, cost, personal preference, socialization, ethnicity, culture/religion, advertising, lifestyle, emotions, geography, health goals, disasters |
| Sources of general nutrition information | Media Selective Sources(official reports and programs, significant persons |
| Sources of information for children | TV parents teachers and school |
| Sources of nutrition info for teens | Tv, internet, parents(especially mothers), peers, teachers and school, coaches |
| Sources of nutrition info for students | Tv, magazines,internet, college coursees, peers |
| Sources of nutrition info for men | Tv, radio, newspaper, magazines, books, friends, health provides, wives mothers and other females |
| sources of nutrition info for women | Media books family and friends health care providers |
| Demographic Trends Influencing Food Habits | Diverse population, immigration, aging population, and family structure |
| Food Consumption Patters | Americans are consuming more foods, more food is wasted, more families are eating OUT (8/10), increase in meat/poultry consumption |
| Food trends | eating out, more frozen meals eaten(no prep convenience), more meat and potatoes (hamburgers 1st then chicken), ethnic foods, specialty dairy, functional foods w/ added ingredients, skipped lunches is most common, drinking cals, snacking between meals |
| Top food trends to watch | Cooking with healthier oils, more fruits and veggies, soy, organic and locally grown foods, causal indulgences, new condiments, more cheese and custom foods, interest in healthy eating and children's health |
| 9 Recommendations of the Dietary Guidelines for Americans and describe each: | 1Adequate nutrition w/ in calorie needs 2Weight Management 3Physical Activity 4Food groups to ENCOURAGE 5Fats 6Carbohydrates 7Sodium and Potassium 8Alchohol 9 Food Safety |
| 1.Adequate nutrition w/ in calorie needs | limit sat/trans fats, sugar, alcohol, and meet recs from MyPYramid |
| 2. Weight Management | Balance cals from foods and beverages w/ cals expended, and decrease food intake and increase PE if you want to lose wt. |
| 3. Physical Activity | Movement of the body that uses energy; 30 minutes of moderate or vigorous a day |
| Moderate Physical Activity | walking briskly, hiking, gardening, yard work, dancing, golfing, biking, wt. training |
| Vigorous Physical Activity | running/jogging, biking more than 10mph, swimming, aerobics, walking fast, heavy yardwork, wt. lifting, basketball |
| To reduce chronic disease | 30 minutes of moderate PA 5-7 days/week |
| To manage body weight | 60 minutes of moderate to vigorous activity 5-7 days a week and not exceeding daily nutrition intake |
| To maintain weight loss | 60-90 minutes of daily moderate intensity PA 5-7 days a week |
| 4 Food groups to encourage | 2 cups of fruit and 2.5 of veggies daily, 3 oz of whole grains daily (1/2 whole), 3 cups of milk daily |
| 5. Fats | Limit saturated and trans fatty acids, chose lean/low fat; only 20-35 percent of cals shoudl come from fat; less than 300mg of cholesterol daily |
| 6. Carbohydrates | Choose fiber rich foods like fruis, whole grains; reduce intake of sugars; 14 grams of fiber per 1000 cals (Americans consume 10 or less) |
| Recomendations for Fiber intake | Men under 50 (38g), women under 50 (25), men over 50 (30), women over 50(21 g) |
| 7. Sodium and Potassium | less than 1 tsp salt daily or 2300mgs, if have hypertension like many African Americans less than 1500 mgs; Potassium: 4700mgs daily |
| 8. Alcohol | 1/ day and 2 for men |
| 9. Food safety | avoid foods w/ viruses/bacteria, wash fruits/veggies, separate raw and cooked foods, don't wash raw poultry and meats |
| Relationship between Dietary Guidelines and MyPyramid | MyPyramid incorporates Dietary guidelines for people over age of 2; takes into account age, gender, activity level |
| 6 emphasized areas of MyPyramid | 1. Personalization 2. Gradual Improvement 3. Physical Activity 4. Variety 5. Moderation 6. Proportionality |
| Food Groups in the Pyramid | 1. Grains 2. Fruits 3. Vegetables 4. Fats/oils 5. Meats/ Beans 6. Milk |
| 1. Grains Recommendations | women 6oz; Men 8oz; 1 oz (slice of bread, cup of cereal, 1/2 cup of rice or pasta or oatmeal) |
| 2. Vegetable Recommendations reduce risk of disease | Women 2.5 cups daily; Men 3 cups daily (1 cup= juice or raw/cooked) |
| 5 types of vegetables | 1. Dark green 2. Orange 3.Dry beans and peas 4. Starchy 5. Other (okra, broccoli, tomatoes, okra) |
| 3. Fruit recommendations (fiber, vitamin C benefits) | 2 cups daily, go easy on juices (I cup= banana, apple, 32 grapes, orange, 1/2 cup dried fruit) |
| 4. Milk (protein, calcium, vitamin C) | 3 cups daily (1 cup= milk, yogurt, 1.5 oz cheese, 2 oz. processed cheese) |
| 5. Meats and Beans (protein, iron, meat/poultry, eggs, nuts, seeds, beans) | women 5.5 oz, men 6.5 oz daily; most Americans get enough meat but need to eat leaner meat (1 oz= 1 egg, 1 tbsp. PB, 1 oz meat) |
| 6. Oils and Fats | Oils are liquid at room temperature and come from plants, fish, nuts, plants(don't contain cholesterol); solid fats come from animals and are made into veggies from HYDROGENATION; |
| Oil recommendations | 6 tsp for women, 7 for men; most exceed because of fried foods (1 tbl= 3 tsp oil, 1 oz nuts=3 tsps oil, 2 tbl Pb= 4 tsps) |
| Calorie Recommendations | Women 19-30 (2000 for sedentary and 2400 for active); Men 19-30(2400 or 3000 if active) |
| Discretionary calorie allowance | 100 to 300 extra calories that you can eat that your body doesn't need for energy (extra for foods high in fat/sugar) |
| Critiques of pyramid | water isn't addressed, heavily driven by agriculture industry, meat group isn't subdivided, red meat is in group w/ beans and tofu |
| Who creates food labels? | FDA and created Nutrition facts 1994; USDA regulates meat and poultry |
| Exemptions from labels: | Non-packaged foods, raw fruits/veggies, seafood, spices, restaurant foods |
| Nutrition facts include: | serving size, calories, fat, sodium, and other nutrients |
| Serving size on Label | based on amount people usually eat. Look at this first |
| Calories on Label | Check serving size |
| Fat on Label | shows total fat, saturated, trans, cholesterol, sodium (less than 2300mg/day) |
| Total Carbohydrate on Label | Includes sugar and fiber(most americans don't get enough fiber, 25-30 grams daily); foods should have 3 grams/serving |
| Vitamins and Minerals on Label | Vitamin A, C, Calcium, Iron |
| Percent Daily Value | DV shows the percentage of a particular nutrient in one serving of food; 5% low, 20% or more is high |
| Listing of ingredients | are listed in descending order by wt., avoid foods high in saturated fats |
| FALCPA | Food Allergen Laeling and Consumer Protection Act 2004 imposed New labeling requirements on foods that contain major allergens; must name food source which allergen is derived of say "contains___" |
| Major Allergens | Milk, soybeans, wheat, fish, shellfish, peanuts, tree nuts |
| Organic Foods in the way handled, grown, processed; doesn't mean natural | produced by farmers who use renewable resources and conserve water/soil to enhance env. for future generation; meat/poulty isn't given hormones/antibiotics/pesticides |
| organic definitions | 100%- entirely from organic sources; organic- 95%; made w/ organic- 70%, some organic- less than 70 |
| Calorie Free | Less than 5 cals |
| Fat free/sugar free | Less than .5 gram/serving |
| Low sodium | less than 140mg of salt/serving |
| Low calorie | less than 40 cals/ serving |
| Low cholesterol | less than 20mg. of cholesterol and 2gm/ fat |
| reduced descriptor | 1/4% less calories |
| Good source of______ | at least 10% of DV nutrient |
| High in_____________ | 20% or more of DV |
| High Fiber | 5 or more grams/ serving |
| Lean in meat | 10g or less, 4.5 saturated |
| Light | 1/3 fewer cals, 1/2 fat |
| Healthy | decreased fat, sodium, cholesterol |
| Dietary Reference Intakes DRI (forms EAR, RDA,AI, UL) | comprehensive set of nutrient reference values for healthy populations that can be used for planning diets; established by scientists |
| Estimated Average Requirements EAR | expected to satisfy the needs of 1/2 of people in age group based on literature and are basis of RDA |
| Recommended Dietary Allowance RDA | average daily amount of any one nutrient that an individual needs to protect against nutritional deficiency |
| Adequate Intake AI | provided if there isn't enough information set on RDA; less accurate |
| Tolerable Upper Intake Levels UL | to caution against excessive intake of nutrients like Vitamin A |
| How many calories in 1 gram of fat? | 9 cals |
| How many calories in 1 gram of carbs or protein? | 4 cals |
| How many calories in 1 gram of alcohol? | 7 cals |
| 6 major nutrients | 1.water 2.protein 3.carbohydrates 4.fats 5.vitamins 6.minerals |
| Most importnat nutrient and RDA | water; 6-8 glasses/ day; |
| Carbohydrates | give our body fuel and main source of energy! BASE of our diets; comprised of sugars("empty cal" no nutrients) and fiber |
| Fiber recommendations | 25 mg for women; 38 for men |
| Types of Carbs | Simple sugars, complex carbs(pasta), fiber |
| Protein comes from plants(incomplete) and animals(complete) (10 percent of cals) | muscle builders and comprised of 9 essential amino acids |
| 9 essential amino acids or proteins | lysine, leucine, histidine, methionine, Isolecuine, threonine, tryptohan, valine, phenylaine |
| Do Americans get enough protein? | Yes, too much, its stored as fat |
| Fats | principal form of stored energy (calorie), stimulate appetite, make food tender taste good, |
| 3 classes of lipids | Sterols, phospholipids, and triglycerides( visible fat on meat) |
| 3 types of dietary fats | saturated fats, polyunsaturated fats, monounsaturated fats |
| saturated fats | bad fats, are solid at room temp and come from animals and some from plants(palm cocunt) |
| polyunsaturated fats | healthier than saturated, but less than monosaturated; omega 6 fatty acids, omega 3 fatty acids |
| monounsaturated fats | healthiest; may lower cholesterol (olive oil, canola oil) |
| Cholesterol | made in animal livers, and causes heart disease |
| trans fatty acids | fat produced through hydrogenation and processed foods |
| Vitamins(body needs 11) | organic substances needed in small amounts and dont have calories |
| Fat soluble vitamins | ADEK |
| water soluble vitamins | C and B |
| Minerals | inorganic substances and body needs 20 |
| Major minerals | Calcium, chloride, magnesium, phosphorous, potassium, sodium, sulfate; Trace(iron, magnesium, zinc, flouride, idodine, nickel, tin, silicon) |
Created by:
jujutsagaris
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