Questions to Ponder Exam 1 Fall 2011 The Science of Nutrition 1 What is the definition of nutrition Nutrition is the study of nutrients in food and the body sometimes also the study of human behaviors related to food 2 Why is nutrition classified as a science It uses the scientific method to uncover unknown nutrition facts new findings must be repeated before they are considered valid withstand the test of time and must be published 3 What type of study is considered the gold standard of proving cause and effect Clinical trials within intervention studies are considered the gold standard Food Labeling 1 What information must be included on the label of all packaged food products Calories fat cholesterol sodium fiber Calcium Vitamins A C and iron 2 In what order are the ingredients on food labels listed They are listed in descending order by weight 3 What information is found on the Nutrition Facts Panel Serving size calorie and fat information nutrients to limit nutrients to get enough of ingredients and Percent Daily Value 4 What is the meaning of the Percent Daily Value listed on the Nutrition Facts Panel How can a consumer use this to make better food choices The Daily Value is the daily intake of nutrients recommended for the day based on a 2 000 calorie diet The percentage is the percentage of that nutrient that is found in each serving of food 5 What are the three types of health claims allowed on food packages The three types of health claims allowed on food packages are health claims nutrient claims and structure function claims 6 What is a structure function claim A legal but largely unregulated claim permitted on labels of dietary supplements and conventional foods that say the food helps you develop your body 7 What is the definition of the following nutrient claims Fat Free less than 0 5 g fat per serving Low Fat 3 g of less fat per serving Reduced Fat 25 or less fat than a regular food reference food Low Sodium 14o mg or less sodium per serving Sodium Free less than 5 mg sodium per serving Low Calorie 40 calories or fewer per serving Calorie Free fewer than 5 calories per serving Reduced calorie at least 25 less calories than a regular reference food Good source 10 19 daily value Excellent source 20 daily value Food Choices Human Health 1 What is the difference between hunger and appetite Hunger is the physiological need to eat resulting in discomfort until food is acquired whereas appetite is the physiological desire to eat influenced by sight smell or thought of appealing foods learned 2 What are some of the mechanisms the body has to regulate hunger Hypothalamus sends signals throughout the body telling it that it is hungry Hormones brain chemicals release cortisol from adrenal glands Leptin levels decrease eat more Composition of meals fiber and water are more filling 3 What factors affect our appetite Environmental conditions childhood experiences religious beliefs ethnic identity health status convenience etc 4 Describe the four influences on food availability Natural Environment climate rainfall Technology farming practices food storage processing Economics cash crops income demand Population size structure 5 What are the six classes of nutrients Proteins lipids carbohydrates minerals vitamins and water 6 What is the difference between micro and macronutrients Macronutrients are the nutrients the provide energy including lipids proteins and carbohydrates Micronutrients are nutrients that do not supply energy but are important for functionality which include water vitamins and minerals 7 What are phytochemicals Phytochemicals are compounds in plant derived foods confer to taste color and other characteristics 8 What are the characteristics of a nutritious diet Adequacy balanced diet contains all classes of nutrients Balance of proteins carbs lipids etc Moderation eat in small amounts Variety different foods in each food group Calorie Control maintain number of calories for your weight 9 What is meant by the term nutrient density Nutrient density is the measure of nutrients provided per calorie of food 10 How many calories per gram are there in carbohydrates fats and protein Which is the most concentrated source of calories Carbohydrates 4kcal g Proteins 4kcal g Fats 9kcal g Fats are the most concentrated source of calories Nutrition Guidelines and Standards 1 What are the three tools for dietary guidance provided by the US Government Dietary Reference Intakes recommended intake of nutrients to prevent deficiency and disease Dietary Guidelines for Americans basis for federal nutrition policy MyPlate based on dietary guidelines to help consumers make better food choices Created in March 2011 2 What is the recommended macronutrient breakdown of the diet 20 35 kcal from fats 45 65 kcal from carbs 10 35 kcal from proteins 10 saturated fat 300 mg cholesterol 3 How much sodium and cholesterol should one consume each day Less than 300 mg of cholesterol a day Less than 2300 mg of sodium a day 4 What does the term SoFAS refer to What percentage of our calories should come from it Solid fat and added sugar only 5 15 of calories should come from SoFAS on average 35 typical in Americans 5 What are some topics that are emphasized in the newest version of Dietary Guidelines 2 main concepts maintain calorie balance of time to achieve and sustain a healthy weight and focus on consuming nutrient dense foods and beverages Increase intake of fruits vegetables whole grains seafood and low fat or fat free dairy products Flexibility in eating patterns Reduce intake of fats sugars and sodium 6 How does the Food Guide Pyramid represent the concepts of adequacy moderation personalization proportionality variety and gradual improvement The narrow slivers at the top imply moderation in foods rich in solid fats and added sugars The name slogan and website present a personalized approach The multiple colors of the pyramid illustrate variety Different widths of colors suggest the proportional contribution of each food group to a healthy diet Greater intakes of good choices are encouraged by the greater widths of those categories A person climbing the steps reminds consumers to be physically active each day 7 Give examples of serving sizes for three foods in each of the Food Guide Pyramid categories Carbohydrates 1 slice of bread cup of pasta or rice 1 oz of cereal Vegetables 1 cup cut vegetables 1 cup vegetable juice 2 cups raw leafy greens Fruits 1 cup fruit cup dried fruit 1 cup fruit
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