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72 Cards in this Set
- Front
- Back
What components do nutrition play on overall health? |
-physical growth and development -mental development -diet as therapy |
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6 Classes of nutrition |
1. carbohydrates 2. fats 3. proteins 4. minerals 5. vitamins 6. water |
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Essential nutrients |
body requires these but cannot manufacture. there are more than 40. calcium and vitamin C. |
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nonessential vitamins |
body can make these from other substances
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conditionally essential |
usualy a healthy body can manufacture these in sufficient amounts. vitamin D |
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functions of nutrients |
1. source of energy or heat (fats carbs proteins) 2. growth and maintenance of tissues (raw materials for building body structures...water, proteins, fat) 3. regulation of basic body processes (minerals and proteins regulate how water is distributed in the body) vitamins promote reactions that generate energy |
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function of nutrients on disease prevention |
1.primary 2.secondary 3.tertiary |
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which of the following is an energy nutrient? a. phytochemicals b. vitamins c. minerals d. carbohydrates |
D. carbohydrates |
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what percentage of households are unable to meet dietary needs |
15% |
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Dietary guidelines for 2015-2020 |
-variety of vegetables from all subgroups and colors -whole fruits -grains, 1/2 of which are whole grains -fat free or low fat dairy or fortified soy beverages -oils |
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dietary guidelines 2015-2020 limitations |
-less than 10% calories a day from added sugar -less than 10% calories a day from sat fats -less than 2300mg of salt a day -no more than 1 drink of alcohol a day, 2 for men |
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Recommended Daily Allowance |
-preparing for WWII (enriching bread) -meets the needs of 97-98% of individuals -recommendations are made for: Vitamins and minerals electrolytes and water macronutrients: carbs, fat and protein |
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AHA Heart Healthy Guidelines |
adds guideline for sodium intake less than 2400 mg NA+ per day 1500mg mg Na+ is desirable for BP |
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Public Policy |
low impact on consumer behavior interventions include; reduced or banned junk food ads - weak positive effect on improving diet public info campaigns raised awareness but did not translate into actions nutritional labeling provided info but did not lead to healthier choices |
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What is malnutrition |
-too many or too few calories -inability to obtain foods that contain the essential nutrients -failure to consume essential nutrients -bodys inability to use the nurients in food -disease conditions that increase nutrient need -a disease that causes nutrients to be excreted too rapidly |
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What is food insecurity |
-limited or uncertain availability of nutritionally adequate and safe foods. -associated with poverty -important implications for individuals and nations -14.5% of american households |
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world wide food strategies |
-diversifying crops -genetic engineering that promotes pest resistance=less chemicals enhanced nutrional content disease resistant livestock no more hazardous to people or environ ment than conventional plant breeding techniques |
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common therapeutic diets |
-lactose reduced -sodium restricted -fat/cholesterol reduced -weight reduction |
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lactose reduced diet |
-for lactose intolerance -crohns -diarrhea -short bowel syndrome -excessive gas -lack enzyme lactase -unable to digest lactose -60-100% of hispanics, african americans and southeast asians |
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lactose symptoms |
-abdominal cramping, pain -loose stools -flatulence |
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foods avoided in lactose reduced diet |
-soft, unripened cheese -liquid and powdered milk -ice cream, sherbet -milk chocolate, toffee -chocolate drink mixes -most coffee creamers -creamed corn/vegetables -cream soups -sausage, frankfurters -most chewing gum |
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foods allowed on lactose reduced diet |
-hard ,ripened cheese -ensure -boost -soy milk -lactaid-treated milk -coffee rich |
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specific ingredients to avoid on lactose reduced diet |
-casein -hydrolyzed casin -whey -lactose -milk solids -curd |
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how much sodium does the average american consume? |
3400mg
per day |
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what is the maximum sodium intake guideline? |
2300mg per day |
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what percentage of dietary salt is found in processd foods? |
75% |
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what is high sodium intake contribute to? |
high blood pressure
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cholesterol intake - what to avoid |
palm and coconut oils, butter, cream, cheese, baked goods, hydrogenated oils, corned beef, pastrami, sausage, bologna, bacon |
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what type of oils should you use when monitoring cholesterol? |
olive, fish, flaxseed |
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weight reduction diet guidelines |
-500 rule -2 lbs a week max -rapid weight loss = more muscle loss (heart) -reduction of 10% body weight is beneficial -physical activity during weight loss protects lean muscle mass |
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what makes up good fats? oils? |
avacado olive oil canola oil nuts |
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types of therapeutic diets |
-clear liquid -full liquid -mechanical soft -low residue -pureed |
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what precentage milk is used on a full liquid diet? |
fat free and 1% |
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mechanical diet |
require less chewing, tender fruits and veggies, chopped, ground and pureed foods, tender meats |
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low residue/fiber |
limit fiber intake to 10g a day, white bread, refined cereals
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high residue/fiber |
high fiber intake 20-35g |
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cardiac |
limit fat and sodium intake |
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sodium restricted |
500mg a day |
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characteristics of saturated fats |
-solid at room temperature -animal or tropical oil origin -long shelf life -all of the carbons are attached to hydrogen |
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characteristics of unsaturated fats |
-liquid at room temperature -plant origins -become rancid quickly -have a double carbon bond (one or more hydrogen could add to the fatty acid chain) -a double bond on a fatty acid causes the chain to bend or change shape -has a health benefit |
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trans fatty acids |
= hydrogenated -made from unsaturated fats by commercially adding hydrogen at double bond sites -causes an unnatural bend in the fatty acid chain -contribute to heart disease and long term inflammation, insulin resistance -FDA will ban by 2018 |
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Fats |
-are a fuel source -vehicle for fat soluble vitamins -satiety value sources of essential fatty acids |
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essential fatty acids |
arachnidonic - polyunsaturated, cell membrane and muscle linolenic - essential fatty acid, walnuts linoleic - omega 6, unsaturated |
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fats are classified as saturated, monounsaturated, or polyunsaturated based on which of the following? a. appearance after cooking b. source, whether animal or vegetable c. type of chemical bonds in their fatty acids d. ease of emulsification |
? |
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carbohydrates are one of the three what? |
one of three energy nutrients (besides fat and protein) |
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what are carbs manufactured by? what process? |
green plants in a process called photosynthesis |
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what are the two major groups of carbs? |
sugars and starches |
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are all carbohydrates equal in terms of health benefits from eating? |
NO. |
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what are monosacchrides? |
building blocks of all other CHO |
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what do monosacchrides consist of? |
glucose fructose galactose |
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sugar alcohols are what? |
sugar re placers nutritive sweeteners bulk sweeteners polyois |
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intense sweeteners |
sugar substitutes/artificial sweetener. made of saccharine, do not add bulk or volume. 150 to 500 times as sweet as sugar |
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Disacchrides |
sucrose lactose maltose |
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what is sucrose made of? example? |
glucose and fructose. table sugar |
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what is lactose made of? example? |
glucose and galactose milk |
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what is maltose made of? |
glucose and glucose malt produced maily when other starches are broken down |
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3 types of complex carbohydrates |
starch glycogen dietary fiber |
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dietary fiber intake amounts |
men 50 or younger = 38g per day
women 50 or youger = 25g per day men over 50 = 30g per day women over 50 = 21g per day |
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average fiber intake in the US |
15g per day |
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is eating too much fiber recommended? |
NO |
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does insoluble fiber dissolve in water? |
no |
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what can you find insoluble fiber in? |
most vegetables and whole grains |
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health benefits of insoluble fiber |
promotes regularity reduced risk of some forms of cancer may reduce risk of diverticulitis |
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does soluble fiber dissolve in water? |
no |
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where can you find soluble fiber? |
oatmeal, oat bran, barley, apples, oranges, broccoli, dry beans |
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health benefits of soluble fiber? |
may help lower cholesterol may assist in lowering sugar levels may promote satiety |
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which kind of fiber is needed in our diet? |
both soluble and insoluble |
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carbohydrate functions |
-provides fuel -spares body protein -helps prevent ketosis -enhances learning and memory |
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carbos in sugar |
there are 4 grams of CHO in a teaspoon of sugar |
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carbohydrates found in starches, what foods starches are found in? |
-cereals -grains -rice -pasta -potatoes -starchy vegetables -breads -beans |
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dietary recommendations for food groups |
-find in fruits (not fruit juices) 2 cupsof fresh fruit per day -vary your vegetables, eat 2.5 cups per day -make half of your grains whole -milk contains CHO, eat or drink 3 servings a day from this group |
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dietary recommendations suggest making half of daily grain intake from a. whole grains b. soluble fiber c. insoluble fiber d. unsaturated fats |
A. Whole grains |