The Science of Nutrition Questions To Ponder Exam I February 16th 2011 1 What is the definition of nutrition Study of nutrients in foods and the body the human behaviors related to food 2 Why is nutrition classified as a science Uses scientific method New findings must be repeated before made valid New findings must withstand the test of time 3 What are the four types of study designs that we discussed What are the strengths and limitations of each What type of study is considered the gold standard in terms of proving cause and effect Epidemiological study Cohort study observational large number f people statistical significance epidemiological done on a common group ex ethnic always find something in common among population in study over a long time to see a relationship Lab study Intervention study controlled environment use animals to study two groups control and experimental cause and effect let s add foods with vitamin c to his diet and see if he gets fewer colds This is considered the gold standard Case study one single person involved not significant but can be useful this person eats too little iodine and has goiter Food Choices and Human Health 1 What is the difference between hunger and appetite Hunger is a physiological response have to appetite is a psycho social response want to 2 What are some mechanisms that the body has to regulate hunger Hypothalamus satiety center in brain processes nerve signals from throughout the body Hormones Brain chemicals cortisol from adrenal glands stress hormone leptin from adipose fat tissue neuropeptide Y from hypothalamus Composition of meals dietary fiber and water more filling stomach expansion 3 What factors affect our appetite Stress habit special occasions social norms 4 Describe the four influences on food availability 1 Natural environment climate topography of land rainfall 2 Technology farming practices food storage ex freezing refrigeration dehydration food distribution roads transportation facilities advertising food processing 3 Economics cash crops vs food for family consumption income demand 4 Population size structure 5 What are the six classes of nutrients Proteins pledge Carbohydrates classes Lipids love Vitamins visiting Minerals members Water worldwide 6 How many calories per gram are there in carbohydrates fat and protein Which is the most concentrated source of calories carb 4kcal gram fat 9kcal gram protein 4 kcal gram Fat is the most concentrated source of calories containing 9kcal gram 7 If you consumed a meal containing 100 grams of carbohydrate 25 grams of fat and 15 grams of protein how many calories did you consume 8 It is recommended that no more than 35 of your calories come from fat If your calorie needs at 2200 kcal day how many grams of fat should you consume 9 What is the difference between micronutrients and macronutrients Which nutrients are micronutrients and which are macronutrients macronutrients need in large amount micronutrients need in small amount Proteins carbohydrates and lipids are macronutrients Vitamins and minerals are micronutrients 10 What are phytochemicals beneficial non nutrients found in some foods 11 What are the characteristics of a nutritious diet Adequacy anyone get enough of everything Balance broth Moderation make Variety vegetable Calorie Control can most important 12 What is meant by the term nutrient density nutrient content kilocalorie content Guidelines 1 What are the three tools for dietary guidance produced by the US government What is the purpose of each Dietary Guidelines for Americans general goals for nutrient intake and diet composition set by USDA and DHHS avoidance of chronic disease revised every 5 years Food guide pyramid recommendation of daily intake for individuals DRIs dietary reference intake to prevent deficiencies and chronic diseases an umbrella term for RDA EAR AI UL 2 What is the recommended macronutrient breakdown of the diet Total fat 20 35 of kcal less than 10 percent saturated fat less than 300 mg cholesterol CHO 45 65 of kcal Protein 10 35 of kcal 3 How much sodium should one consume each day How much cholesterol One should consume less than 2300 mg approximately 1 teaspoon of sodium per day One should consume less than 300 mg of cholesterol per day 4 What does the term SoFAS refer to What percentage of our calories should come from SoFAS SoFAS solid fat and added sugar 5 15 of calories 5 What are some topics that are emphasized in the newest revision of the Dietary Guidelines fresh produce calorie control and physical activity reduction of sodium intake move towards a more plant based diet low fat high fiber dairy and whole grains emphasis on home cooking skills new nutrition and physical activity programs in schools food industry will need to help Americans reach these goals 6 How does the Food Guide Pyramid represent the concepts of adequacy moderation personalization proportionality variety and gradual improvement Adequacy Moderation is represented by the narrowing of each food group from bottom to top The wider base stands for foods with little or no SoFAs which should be selected more often The narrower top area stands for foods containing more SoFAs Personalization is shown by the person on the steps the slogan and the URL Proportionality is shown by the different widths of the food group bands The widths suggest how much food a person should choose from each group Variety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils This illustrates that foods from all groups are needed each day for good health Gradual improvement is encouraged by the slogan steps to a healthier you It suggests that individuals can benefit from taking small steps to improve their diet and lifestyle each day 7 What are discretionary calories excess calories 8 Give examples of serving sizes for three foods in each of the Food Guide Pyramid categories Vegetables 1 3 cups 2 cups of raw leafy vegetables Fruit 1 2 cups 1 medium apple banana or orange cup of chopped cooked or canned fruit cup of fruit juice Milk yogurt and cheese 2 3 cups 1 cup of milk or yogurt 1 1 2 ounce of natural cheese 9 What is the difference between a serving and a portion Serving a unit of measure Portion amount of food actually served or consumed 10 Define the following terms DRI RDA EAL UL AI DRI to prevent deficiencies and chronic diseases an umbrella term for RDA EAR AI and UL RDA Recommended Dietary Allowances levels of nutrient intake adequate to
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