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85 Cards in this Set
- Front
- Back
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What is the framework of Healthy People 2020?
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Vision: A society in which all people live long, healthy lives
Goals -health equity, eliminate disparities -attain high quality, longer lives free of preventative disease -create social and physical environments that promote good health -promote quality of life mission is to improve health through strengthening policy and practice |
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Calculating calories
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Carbs- 4 kcal/g
Protein- 4 kcal/g Fat- 9kcal/g |
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how much water should you consume in a day?
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9 to 13 cups
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goals of DRIs
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Dietary Reference Intakes
are meant to provide for 1-adequacy 2-prevention-reduce the risk of chronic related diseases |
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what is the dietary reference intake lingo and be able to look up in the book
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look in book
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EAR
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Estimate Average Requirement- the amount of a nutrient needed to meet the needs of 50% of the population
used to set the RDA (recommended dietary allowance) |
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RDA
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Recommended Dietary Allowance- level of a nutrient intake sufficient to meet the needs of 98% of the population
RDA= EAR + 2SD |
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AI
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Adequate Intake- used when there is insufficient or inadequate scientific evidence to establish and EAR and RDA
more research needed |
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Tolerable Upper Intake Level
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UL
The highest intake level that can be consumed without causing ill effects such as toxicity developed because of increased fortification of foods and dietary supplement use |
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ADMR
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Acceptable Macronutrient Distribution Range
45-65% calories from carbohydrates 20-35% calories from fat 10-35% calories from protein |
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how much physical activity is recommended?
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2 hours 30 minutes of moderate intensive activity
OR 1 hour 15 minutes of vigorous intensity activity |
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dietary recommendations, what to limit, what to add
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LIMIT
-foods high in sodium -solid fats -added sugars -refined grains INCREASE -fruits -vegetables -whole grains -low fat milk -seafood, lean meat, poultry -eggs -beans and peas -nuts and seeds |
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sodium recommendation and for who
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If you are 51+, AA, have kidney disease, HTN, diabetes you should not be consuming more than 1500 mg of sodium
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how much daily sugar is recommended for men and women?
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woman is 24 g (6 tsp)
man is 36 g (9 tsp) |
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organic definition
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production method emphasizes renewable energy
foods are produced without pesticides and fertilizers animals are not given antibiotics or growth hormones healthy, humane tx of animals NATURAL does not mean ORGANIC |
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health claims of FDA
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look on pages 35-36 in book
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how does food become contaminated?
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-contact with bacteria froma nimal or bird intestines during slaughter
-contact from infected humans -contact with water contaminated with animal or human sewage |
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FATTOM
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factors influencing bacterial growth
F-food (high salt, high sugar, decrease growth and raw foods concern) A- Acidity (High acid decreases growth) T-Time, no more than 2 hours in the danger zone Temperature- 40-140 F is the danger zone O-Oxygen M-Moisture |
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Timelines for FBI
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-Ingestion
-Incubation Period -Symptomatic (mostly GI symptoms) |
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symptoms of food poisoning
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high fever, over 101.5
blood in stool prolonged vomiting/dehydration signs of dehydration-decreased urination, dry mouth and throat, postural hypotension diarrhea>3 days |
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how is FBI diagnosed?
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specific lab tests including stool cultures of bacteria such as campylobacter, salmonella, and e coli
often not definitively diagnosed because those infected don't seek medical care |
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general tx for FBI
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treat fluid loss by replacing fluids and electrolytes. use pedialyte not sport drinks
Bismuth subsalicylate canreduce severity but not for high fever or bloody diarrhea Antibiotics are NOT common |
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Safe Food Handling Shopping and Storage
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Shopping
-avoid dented, bulging cans -avoid bad odors, off appearance -foods not stored at proper temperature Storage -label and date -keep dry storage in a cool place -use foods in refrigerator right away -foods in freezer last no longer than 6 months -foods should be kept 6 inches above the floor |
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Practicing Safe Food Handling- Time/Temp and Thawing
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Thawing
-thaw in refrigerator, not ocunter -microwave -cold water bath Time and Temperature -the danger zone Ground beef- 160, chicken170, fish 145 refrigerate/freeze leftovers immediately |
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Sources of salmonella
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raw undercooked eggs, pultry, meats, fruits, veggies form water supply
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Sources of campylobacter
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raw/undercooked poultry
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sources of E Coli
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beef, undercooked/raw hamburger, unpasteurized juices/cider
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Sources of S aureus
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humans! Caused by food handlers or foods with mayo
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Sources of listeria monocytogenes
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unpasteurized milk, lunch meat, hot dogs, smoked fish
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High risk patients for food borne illness
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-elderly
-those in an institution -immunocompromised -pregnant/nursing women -bottle-fed infants (salmonella from formula left out) -liver disease (vibrio vulnificus with undercooked seafood) |
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Delaney Clause
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eliminates additives that can cause cancer
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GRAS
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generally recognized as safe
600 foods that aren't regualted like salt and sugar |
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Food fortification
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adding a nutrient to a food that wasn't originally there such as calcium to orange juice
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Enrichment
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taking away a nutrient and adding it back for shelf stability, often take away the fiber
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GMO
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goal is to increase yield
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monosaccharides
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glucose, fructose (fruit sugar), galactose
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Disaccharides
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sucrose (glucose + fructose)
maltose (glucose + glucose) lactose (glucose + galactose) |
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go back and review the sugar structure
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on slides or in book
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glyocgen
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branched chain of glucose, stored in liver and muscle
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protein sparing effect
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if there are not enough carbs, protein in body is broken down
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glycogenolysis
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liver/muscle glycogen---->glucose
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gluconeogenesis
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fat/protein----->glucose
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how much sugar is acceptable
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less than 10% of daily calorie intake
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sugar amt
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4 g/tsp, 4 cal per gram
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refined grain
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processed
only contains portions of the edible kernel -fiber is removed -vitamins and minerals of the wheat germ are removed -endosperm is the only part left |
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fiber
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polysaccharide in plant food that the human digestive tract cannot break down
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insoluble fiber
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adds bulk to stool
structural component of plant cell walls hemicellulose, cellulose, lignan sources: whole grains, seeds, brown rice, popcorn, oatmeal, nuts, wheat bran, green veggies, broccoli |
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soluble fiber
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helps with cholesterol reduction by trapping cholesterol rich bile acids
carries them out in the stool pectins, gums, mucilage found in legumes, oatmeal, apples, grapes, citrus fruits, pears banana |
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benefits of fiber
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weight management-makes you feel full
reduces risk of heart disease- lowers triglycerides and cholosterol diabetes control-stabilizes blood glucose levels colon cancer digestive health-prevents hemorrhoid development diverticular disease-stress on the colon without fiber, causes pouches that can be inflammed diverticular diesease |
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adequate intake
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14 g per 1000 calories consumed
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functions of fats
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stored energy-provide fule during illness or food restriction
structural fat-holds body organs and nerves in place, protects again traumatic injury/shock subcutaneous fat- insulator, regulates body temp source of energy necessary for digestion and transports vitamins increases palatability of foods slows digestion source of EFA's (essential fatty acids) |
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triglyceride
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more than 95% of lipids in the food supply
glycerol+ 3 fatty acids functions-storage in fat cells (adipocytes and transport of fatty acids |
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saturated fats
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all binding sites not linked to a carobon are bound to a hydrogen, saturated with hydrogen
increase LDL cholesterol no double bonds harder at room temperature sources: meats, shortening,butterfat, vegetable oil, eggs, tropical oils |
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Monounsaturated Fat
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MUFA- contains one double bond
increase HDL, lower LDL sources:olive/canola oil, nuts, avocado decrease blood cholesterol |
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Polyunsaturated Fat
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PUFA- contains two or more double bonds
decrease LDL and decrease HDL source: corn, safflower, canola, sesame, sunflowe oils, fish margine decrease |
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Omega-6
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essential fatty acids
linoleic acid PUFA important for cell membrane function, already abundant in american diet found in vegetable oil, salad dressings, prepared food overconsumption causes inflammation |
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Omega-3
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linolenic acid
PUFA intake low in the US, precents CAD, hypertension, autoimmune disease need both EPA and DHA found in fatty fish, flaxseed and walnut |
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Trans Fatty acid
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hydrogenation
breaks the double bonds and adds hydrogen, improves shelf life health concerns because it increases cholesterol |
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what does partially hydrogenated oils mean?
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trans fat
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Phospholipids
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Lechitin
Emulsifier used in the food industry for salad dressing, cheeses, gravies, etc. |
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Sterols
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can be synthesiszed in the body
function-bile, horomones, vit. d |
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Cholesterol
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a sterol
role in membrane function, liver will produce if not enough inthe diet only foods of animal origin have cholesterol |
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health effects of fat
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Heart disease, cancers
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positive effects of fat
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omega 3's can protect against heart diease, cacners, autoiimune, alzheimer's
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how much is recommended to consume
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20-35% of calories or about 300 mg of cholesterol
10% of saturated fats |
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what happens if too much fat in the diet?
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can't transport vitamins
athlete triad- no longer menstruates EFA deficiency |
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why protein?
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11 nonessential
9 essential Not always clear cut, in some disease states, the body cannot produces NEAA, all 20 amino acis need to be available to synthesize proteins, wound, burn states most important |
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complete protein
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contains all 9 EAA
meat poultry, fish, eggs, dairy products, eggs and human milk, so |
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incomplete protein
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lacks one of the EAA
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what vitamins and minerals does a vegan need to supplement?
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B12, iron, zinc, calcium
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RDA for protein
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is 0.8 g of protein/kg of body wt
increased needs for athletes, pregnant, wound healing, fever |
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harmful effects of overconsumption of protein?
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obesity, heart disease, cancer, osteoporosis
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fat v water soluble proteins
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fat soluble A, D, E, K
water soluble B and C |
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function of Vitamins E and C
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antioxidants
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function of Vitamin A
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vision
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role of Vitamin D
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bone health
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role of the 8 B vitamins
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Coenzymes
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role of Vitamin K
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bone health and blood clotting
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Thiamin
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B1
refined grains, whole grains, nuts, meat beri beri |
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Riboflavin
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B2
milk products and other meats and veggies |
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Niacin
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B3
protein containing foods |
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Folate
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leafy green vegetables
very important for pregnant women! can cause spina bifida if deficient |
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vitamin D
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calcium absorption
sun exposure, fish, milk 600 IU rickets, osteoporosis |
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calcium
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bone formation and maintenance
bones can release ca2, intestines can reabsorp kidneys can reatain calcium |
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Food sources of calcium
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dairy, leafy green vegetables like spinach
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