What are some of the main functions of water in our bodies?
Most needed nutrient in the body
Makes up part of every cell, tissue, and organ
Accounts for 60% of body weight
Carries nutrients throughout the body
Carries away waste products formed from various reactions in cells
Shock absorber around spinal cord and
Calcium:
what role does it play?
what happens in excess/deficiency?
food sources?
Most abundant mineral in body, 99% stored in bones
Provides structure for bones, responsible for muscle contractions, maintains normal blood pressure
Toxicity: calcification of soft tissues
Deficit: Osteoporosis
Milk and milk products, green veggies (bok
Phosphorous:
what role does it play?
what happens in excess/deficiency?
food sources?
85% of phosphorous is combined with calcium in bones and teeth...contributes to bone strength
Part of DNA and RNA
Many enzymes and B vitamins need phosphorous to become activated
Some lipids need phosphorous in their structure
Toxicity:Hyperphosphatemia..
Sodium:
what role does it play?
what happens in excess/deficiency?
food sources?
Regulation of fluid balance
Transports substances such as amino acids across cell membranes
Toxicity: Hypertension, increased risk for kidney disease, stroke, heart disease
Deficit: rare
Sources: Occurs naturally in fruits, vegetables, meat, milk, fish, p
Iron:
what role does it play?
what happens in excess/deficiency?
food sources?
Occurs in two forms: Heme and non heme
Heme iron is part of the protein hemoglobin (in red blood cells) and myoglobin in your muscles, comes from animal sources such as meat, poultry, and fish
Non-heme iron is not as easily absorbed as heme iron, and come
What is the purpose and diet recommendations of the DASH diet?
Lower blood pressure, contribute to weight loss, form a healthier overall lifestyle
Low sodium (no adding salt, omitting high salt foods, limit to less than 2000 mg/day)
Lowfat dairy (2-3 servings/day)
High fruits, veggies, whole grains (9 servings of fru
What dietary factors enhance and hinder iron absorption?
Enhances: Vitamin C, MFP (meat, fish, poultry) factor, Iron cookware
Hinders: Phytates (bound to fiber in legumes and grains), tannins (tea, coffee, red wine), calcium and phosphorous
What are some modifiable and non-modifiable risk factors for osteoporosis?
Modifiable: poor dietary quality, physical activity (muscle and bone strength linked), smoking/alcohol
Non-modifiable: Genetics (family history, race/ethnicity), Gender/advanced age, estrogen deficiency in women, decreased testosterone in men leads to bon
What are the general recommendations for amounts of calcium supplementation?
Consume in doses of 500 mg or less, because that is the maximum amount your body can absorb at one time
What are the general calcium intake recommendations through various stages of life?
Adequate intake through bone growth years is essential for later in life
1300 mg for ages 9-18
1000 mg through age 50
1200 mg after age 50
What dietary components are considered risk factors for chronic diseases?
High fat--high trans fat and high saturated fat
Low fiber carbs---high sugar, HFCS, processed foods
Low vitamins/minerals--low veggies/fruits
High sodium
Excess alcohol
What are some other non-dietary (modifiable and non-modifiable) components that are risk factors for chronic diseases?
Modifiable: Sedentary lifestyle, smoking and tobacco, inadequate sleep, stress
Non-modifiable: Genetics, age, environmental contaminants
What are the most common diseases that are affected by diet and nutrition status?
Cancer
Hypertension
Type 2 Diabetes
Osteoporosis
Heart Disease
Obesity
Stroke
Diverticulosis
Dental/Oral disease
What is metabolic syndrome, and what are the 5 criteria?
Metabolic syndrome increases person's risk for developing cardiovascular disease-->mortality
Must meet at least 3 of the following criteria:
1) Waist circumference is greater than or equal to 40 inches in men and 35 inches in women
2) Fasting triglyceride
What are specific dietary recommendations and two dietary patterns to decrease risk for cardiovascular disease?
Fiber--improve cholesterol (especially soluble: apples, other fruit, oats, soy, barley, legumes)
Omega-3 fatty acids: decrease tryglycerides, decrease risk of heart attack, decreases inflammation
Folate, B6, B12: Decrease homocysteine
Alcohol in moderatio
Identify the top 3 types of cancer in men and women. List dietary factors that may increase one's risk for getting these types of cancers and which dietary factors may decrease one's risk for these types of cancers.
Women: Breast Cancer, Lung Cancer, Colon Cancer
Breast cancer: associated with higher calories, higher alcohol intake, sendentary lifestyle
+: F/V, physical activity, soy??
Men: Prostate Cancer, Lung Cancer, Colon Cancer
Prostate cancer: associated with h
Name some methods to decrease the chance of adding carcinogens when cooking.
Grilling: line grill with foil or wrap food in foil
Do NOT burn food when cooking
Decrease consumption of fried, browned, and broiled foods
Limit smoked foods
Define phytochemicals. Give an example.
Phyto=plant in Greek
Plant chemicals
Don't provide nutrients, but provide plant foods their color, aroma
Lycopene: gives tomatoes and watermelons pink/red color
Allium: naturally in garlic, gives it its aroma
Resveratrol: gives grapes their color, red win
Define functional foods. Give an example.
Food as medicine?"
Foods that give additional health benefits beyond meeting basic nutrient needs
Calcium-fortified orange juice?helps give you calcium needed for bones, help with blood pressure, etc.
Flaxseeds: high in omega-3?could lower triglycerides
Define prebiotics and probiotics.
Probiotics: live microorganisms (bacteria) that are usually found in fermented dairy products like yogurt, have some kind of health benefit on host
Prebiotic: non-digestible food ingredients that stimulate the growth of beneficial bacteria in colon...prec
Give an example of foods that contain prebiotics/probiotics. Name some potential benefits of prebiotics/probiotics.
Yogurt-probiotic
Prebiotic: fruits/vegetables
Benefits: digestive health, increase of calcium and magnesium absorption, bone strength, enhances and strengthens immune system
Describe some limitations with the efficacy of pre/probiotics.
In most prepackaged, processed foods, it is unlikely to find any sizable quantities of live bacteria ("probiotics") due to the use of heat and chemicals in food processing.
What are some of the side effects from excess alcohol intake? What are some of the chronic disease states?
Disrupts sleep and causes hangovers...pounding headache, fatigue, nausea, increased thirst, rapid heartbeat, tremors, sweating, dizziness, depression, anxiety, and irritability...Vomiting
Chronic inflammation--can lead to esophageal cancer
Gastritis (infl
Based upon the Dietary Guidelines, who should NOT consume alcohol? What is the recommended intake for alcohol
Women of childbearing age who may become pregnant
Pregnant and lactating women
Children and adolescents
Those taking medications that can interact with alcohol, which include prescription and over the counter medications
Those with specific medical condit
What is binge drinking?
Occurs when a man consumes five or more drinks or a woman consumes four or more drinks in a very short time
Can lead to alcohol poisoning
What are some ways to avoid alcohol intoxication?
Drink alcohol in moderation
Eat food before drinking
Drink water before consuming alcohol, and in between drinks
What are some of the various nutrient deficiencies/malnutrition that can occur with excess alcohol intake?
Compensationg for calories in alcoholic beverages by cutting out more nutritious foods will cause you to fall short of your nutrient needs....chronic substitution of excessive amounts of alcohol for nutritious foods can lead to malnutrition
Excessive alco
What are at least three ways to eat healthy on a budget?
MyPlate's 3 P's:
Plan--plan for the week to establish a budget, make a grocery list, check sales/coupons in various stores
Purchase--go shopping when you're not hungry, stick to grocery list, buy store brands if cheaper, buy in bulk, avoid precut fruits/v
Identify 5 government groups that help to monitor food safety. Be familiar with each groups' role in monitoring food safety.
FDA: ensures standard for all food except meat, poultry, and eggs; inspects imported foods
USDA: enforces standards for quality of meat, poultry, and eggs produced in US; conducts research and provides education
CDC: monitors foodborne diseases
EPA: regul
Name the various ways microbes can form on foods.
Found in all raw foods
Pick up more microbes during:
-Production: farms/farmers
-Processing: must follow USDA and FDA guidelines
-Packaging
-Transport
-Retail (grocery stores, restaurants)
-Storage
-Preparation
-Consumer responsibility
Name some ways to destroy various microbes on foods.
Use of heat treatment
--Pasteurization
--Canning
Freezing, dehydration, and refrigerating halts/slows growth of bacteria
Special packaging techniques and antimicrobial preservatives
Be familiar with the 2 main types of foodborne disease.
Intoxications
-Chemical or toxin transmitted by way of food causes the body to malfunction
-Staphylococcus aureus produces a toxin that causes severe GI distress
-Foods that contain chemicals (lead or other heavy metals)
Infection: consuming microorganism
Provide some examples of foods that contain safe pathogens to eat.
Molds that flavor cheeses
Bacteria in yogurt
Define the "Danger Zone". Be familiar with various practices you can do to keep food safe to eat.
The temperature range in which food-borne bacteria can grow.
41 to 140 degrees
Refrigerators temperature should be kept below 40 degrees
F and cooked foods should be cooked to higher than 140 degrees F
Be familiar with some methods to clean, separate, cook, and chill (CDC's Food Safety Campaign) and the rationale.
Help prevent food poisoning
Clean: wash hands and surfaces often, wash utensils and fruits/veggies
Separate: don't cross-contaminate, use separate cutting boards/plates/utensils for raw produce and meats, keep meat/poultry/eggs separate from everything el
Define genetic engineering. Identify the pros and cons of genetically engineered foods.
Direct manipulation of an organism's genome using biotechnology
Pros: increased pest and disease resistance, drought tolerance, increased food supply
Cons: introducing allergens and toxins to foods, accidental contamination between genetically modified an
Identify three government agencies that regulate GE foods. Be familiar with their main roles.
EPA: regulates bio pesticides
FDA: regulates safety of GM crops eaten by humans or animals
USDA: regulates GM crops under the Plant Protection Act of 2000...either under a permit or notification process
Identify reasons pesticides are used and some pros/cons of their use.
Control various pests and disease carriers, control weeds, insect infestation and disease
Pros: allow us to produce more food, cuts cost of food we buy, less crops lost to bugs/animals/weeds, less waste of time/space/equipment
Cons: can be dangerous if co
Explain bioaccumulation and provide an example. Be familiar with who is most at risk of bioaccumulation of contaminants.
The accumulation of substances, such as pesticides, or other chemicals in an organism.
Occurs when an organism absorbs a toxic substance at a rate greater than at which the substance is lost.
Those most at risk are consumers of fish...fish contains mercur
Be familiar with reasons growth hormone and antibiotics are used in the US food supply.
Growth hormones are given to animals such as cattle to make them grow faster...increase production.
Antibiotics are used to prevent diseases, many animals kept in close quarters and unsanitary conditions
Define organic foods.
Food products made in a way that:
--Enhances biodiversity
--Sustains health of the soil
--No pesticides, petroleum-based or sewage-sludge based fertilizers
--No GMOS
Conventional:
-Petroleum based, sewage sludge fertilizers
-Pesticides
-Chemical herbicide
Identify some pros and cons of organic foods.
Pros:
-Beneficial for environment
-More humane animal treatment
-Minimize synthetic pesticide use, hormones
-Taste
Cons:
-Cost
-Faster spoilage
-Potentially less crop yield
-No added nutritional benefits shown
-Cross-contamination with conventional pestic
Be familiar with potential nutrient losses from the following food processing techniques: MAP, canning, freezing, and drying.
Modified Atmosphere Packaging (MAP)
--Removes oxygen, replace with CO2 or N
--Lowers pH, inhibits bacterial growth
Freezing
--Doesn't impact nutritional value
Drying
--Some loss vitamin C and beta-carotene
Canning
--Loss of vitamins/minerals into canning
Identify uses for food additives.
Least hazardous substances
--Debate
--Example: Food colors and hyperactivity in children?
Consumers rank them high on food risk
Additives add:
-Color
Flavor
-Texture
-Stability
-Can improve nutritional value
Most common additives:
-Antioxidants
-Artificia
Define the GRAS List.
Generally Recognized as Safe
Be familiar with the 3 most common antimicrobial agents. Identify types of foods that use each of these antimicrobial agents.
Microbial food spoilage prevented with additives
Salt�meat and fish, draw water from food
Sugar�jams, jellies, canned and frozen fruit, draw water from food
Nitrates�meats and meat products, preserve color, enhance flavor, protect against bacterial growth
Identify common anti-oxidants that are used in foods.
Sulfites
--Alcoholic beverages and drugs
--Many allergic reactions
--Alternatives: honey, hybrid fruit
BHA and BHT
--Baked and snack foods
Describe the concept of carbon footprint and what it measures.
--Way to measure the impact human activities have on the environment in terms of
greenhouse gases produced (CO2)
--Useful way to conceptualize impact on global warming
--Top 3 contributors in US:
-Transportation
-Housing
-Food
Describe the Green Diet and how it can potentially help with weight management.
Based more on plants (plants use less fossil fuel input than animal production)
--Flexitarian (eating more locally, being flexible)
Less calories
Fewe liquid calories
Cost-effective
--Less packaged, RTE foods
--Plant protein vs. animal protein
Less pestic
Be familiar with greener and healthier recommendations for dietary protein.
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