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Questions and Answers
What is the primary characteristic of saturated fatty acids?
What is the primary characteristic of saturated fatty acids?
Which of the following is a source of monounsaturated fats?
Which of the following is a source of monounsaturated fats?
Which type of fat is considered unhealthy and has been banned in several countries?
Which type of fat is considered unhealthy and has been banned in several countries?
What is a potential consequence of using fat substitutes in food products?
What is a potential consequence of using fat substitutes in food products?
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What is a common ingredient used in fat substitutes that may cause unintended side effects?
What is a common ingredient used in fat substitutes that may cause unintended side effects?
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What does the blue section of a bar in the dietary intake graph indicate?
What does the blue section of a bar in the dietary intake graph indicate?
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Which dietary patterns are associated with reduced heart disease and cancer risk?
Which dietary patterns are associated with reduced heart disease and cancer risk?
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What type of foods are considered nutrient-dense?
What type of foods are considered nutrient-dense?
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What is a major risk associated with overconsumption of calorie-dense foods?
What is a major risk associated with overconsumption of calorie-dense foods?
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Which of the following is NOT a characteristic of nutrient-dense foods?
Which of the following is NOT a characteristic of nutrient-dense foods?
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What do dietary guidelines primarily aim to address?
What do dietary guidelines primarily aim to address?
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What is a consequence of consuming both calorie-dense and nutrient-dense foods excessively?
What is a consequence of consuming both calorie-dense and nutrient-dense foods excessively?
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Which food items are included in calorie-dense foods?
Which food items are included in calorie-dense foods?
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Which of the following is classified as an essential amino acid?
Which of the following is classified as an essential amino acid?
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What is a significant reason for greater food consumption in modern societies?
What is a significant reason for greater food consumption in modern societies?
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Which of these components of food must generally be broken down in the digestive system before absorption?
Which of these components of food must generally be broken down in the digestive system before absorption?
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What is the recommended daily intake of protein for adult women?
What is the recommended daily intake of protein for adult women?
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Which group of individuals might benefit from protein complementarity?
Which group of individuals might benefit from protein complementarity?
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What are phytochemicals primarily associated with?
What are phytochemicals primarily associated with?
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Which of the following is NOT a component of food as listed?
Which of the following is NOT a component of food as listed?
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Which substance contributes to the breaking down of food into absorbable forms?
Which substance contributes to the breaking down of food into absorbable forms?
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What is the primary purpose of date labels such as 'Best by' or 'Use by'?
What is the primary purpose of date labels such as 'Best by' or 'Use by'?
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Which group of nutrients are most commonly underconsumed by many Americans?
Which group of nutrients are most commonly underconsumed by many Americans?
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What does the Recommended Dietary Allowance (RDA) represent?
What does the Recommended Dietary Allowance (RDA) represent?
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What is a primary goal of the USDA dietary guidelines?
What is a primary goal of the USDA dietary guidelines?
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What is one of the functions of food beyond providing energy?
What is one of the functions of food beyond providing energy?
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What is the basis for Daily Value (DV) on Nutrition Facts labels?
What is the basis for Daily Value (DV) on Nutrition Facts labels?
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Which of the following is NOT a guideline recommended by MyPlate?
Which of the following is NOT a guideline recommended by MyPlate?
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What is the main purpose of the Nutrition Facts label?
What is the main purpose of the Nutrition Facts label?
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How are calories transformed in the body?
How are calories transformed in the body?
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What is a common deficiency issue among pregnant women?
What is a common deficiency issue among pregnant women?
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What does 'low fat' mean according to food definitions?
What does 'low fat' mean according to food definitions?
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What information must be made available in writing on menus and menu boards?
What information must be made available in writing on menus and menu boards?
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Which of the following statements about the Ingredients Label is true?
Which of the following statements about the Ingredients Label is true?
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Which of the following nutrient definitions specifies that a product must contain 35 mg of sodium or less per serving?
Which of the following nutrient definitions specifies that a product must contain 35 mg of sodium or less per serving?
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Why might the nutritional information on packaged foods not accurately reflect its sugar content?
Why might the nutritional information on packaged foods not accurately reflect its sugar content?
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For menu items from restaurants with 20 or more locations, what nutritional information must be displayed?
For menu items from restaurants with 20 or more locations, what nutritional information must be displayed?
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What distinguishes soluble fiber from insoluble fiber?
What distinguishes soluble fiber from insoluble fiber?
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Which of the following correctly describes fortified fiber?
Which of the following correctly describes fortified fiber?
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What is the primary role of soluble fiber in digestion?
What is the primary role of soluble fiber in digestion?
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What function do lipids serve in the human diet?
What function do lipids serve in the human diet?
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Which of the following is an essential fatty acid?
Which of the following is an essential fatty acid?
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How do lipids contribute to feelings of satiety?
How do lipids contribute to feelings of satiety?
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Which substance is responsible for fat digestion?
Which substance is responsible for fat digestion?
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Which of the following vitamins is not typically categorized under lipids?
Which of the following vitamins is not typically categorized under lipids?
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Study Notes
Chapter 5: Choosing a Healthy Diet - Part 1
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Learning Objectives (1 of 2):
- List factors influencing dietary choices
- Define nutrient-dense and calorie-dense foods
- Describe the Mediterranean Diet and DASH Diet
- Explain ingredients and nutrition facts on manufactured foods
- Describe three functions of food
- List three functions of biological energy
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Learning Objectives (2 of 2):
- List seven components of food and examples
- List three food safety guidelines
- Describe reasons and kinds of vegetarian diets
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American Diet (or Standard Western Diet):
- Unhealthy due to:
- Excessive refined grains, processed meats, saturated fat, and added sugar/salt
- Limited whole grains, fruits, vegetables, fish, and nuts
- Associated with 530,000 to 2,700,000 annual deaths in the U.S.
- Unhealthy due to:
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Table 5.1 Healthy Eating Pattern: Recommended Intake Amounts
- Provides recommended weekly intake amounts (cup equivalents) of various food groups for different calorie levels (1600, 2000, 2400 calories per day)
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American Diet (or Standard Western Diet - 2 of 2):
- Based on meats, refined flour, and industrial products
- Compared to traditional Asian or Mediterranean diets
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Asian and Mediterranean Diets:
- Based on whole grains, beans, fresh vegetables, fruits, and fish
- Associated with low heart disease and cancer
- Aids in maintaining a healthy body weight
- Lessens inflammation and insulin resistance
- Improves blood vessel functioning
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The Mediterranean Diet:
- Emphasizes whole grains, fruits, vegetables, limited animal/trans fats, and little red meat
- Abundant fresh vegetables, fruits, beans, nuts, and seeds
- Olive oil as primary fat source
- Moderate use of fish, dairy, and alcohol
- Low levels of saturated fat, cholesterol, and manufactured trans fats
- High in fiber, antioxidants, plant-based vitamins, and micronutrients
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Nutrient-Dense Foods:
- Provide high nutrient levels per calorie compared to other foods
- Include vegetables, fruits, whole grains, seafood, eggs, beans, peas, unsalted nuts/seeds, fat-free/low-fat dairy, and lean poultry (prepared without added fats, sugars, refined starches, or sodium)
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Calorie-Dense Foods:
- Provide high energy (calories) but lack other nutrients
- Include pastries, candies, fast foods, and processed foods
- Overconsumption leads to potential risks of: overweight, heart disease, high blood pressure, diabetes, and kidney disease.
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Dietary Guidelines for Eating Right:
- Established by organizations like WHO, U.S., and Canadian governments
- Issued every 5 years by USDA
- Promote wellness, prevent illnesses from poor nutrition, and stress physical activity for healthy body weight
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MyPlate Guidelines:
- Avoid oversized portions
- Make half your plate fruits and vegetables of all colors
- Consume at least half grains as whole grains
- Choose fat-free or low-fat milk (1-2 servings per day)
- Drink water, not sugary drinks
- Limit salt in packaged and frozen foods
- Choose protein foods like fish, poultry, beans, and nuts
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Ingredient Label:
- Lists ingredients in descending order of weight
- Does not specify amount of each ingredient
- May not reflect relative amount of sugar or fat
- Must include food allergy information
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Nutrition Facts Label:
- Provides quantitative information on calorie content and certain nutrients
- Indicated amounts are per serving, with serving size defined on the label
- Lists percent daily value (PDV) for each nutrient
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Food Definitions:
- Manufacturers must adhere to definitions like:
- Low calorie: No more than 40 calories per serving (excluding sugar substitutes)
- Low fat: Less than 3g total fat
- Very low sodium: 35mg or less per serving
- Good source of fiber: 2.5-4.9g fiber per serving
- Manufacturers must adhere to definitions like:
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Displaying Other Nutritional Information:
- Menu items (with 20+ locations) must list calorie content and other nutrient info
- Date labels help indicate peak quality
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Three Functions of Food:
- Provide chemical constituents for the body
- Provide energy for life
- Be pleasurable (satisfying hunger, appealing in smell, taste, sight, touch, and associated with social activities)
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Amino Acids:
- Essential amino acids needed by the body (Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Arginine, Histidine)
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Provides Chemical Constituents (1 of 3):
- 40 essential nutrients must be obtained by diet
- Insufficient nutrients cause weakness, ill health, or deficiency diseases (DRIs)
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Provides Chemical Constituents (2 of 3):
- Dietary Reference Intakes (DRIs)
- Average daily level of intake sufficient to meet nutrient requirements for 97-98% of healthy people
- Recommended Dietary Allowances (RDA)
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Provides Chemical Constituents (3 of 3):
- DRI is basis for Daily Value (DV) on Nutrition Facts labels
- Most Americans:
- overconsume sodium and saturated fats
- underconsume Calcium, magnesium, folate, potassium, fiber, vitamins A, C, D, and E
- Iron deficiency is common in pregnant women
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Energy for Life:
- Energy transformation measured in calories
- One calorie is the amount of heat required to raise 1 gram of water from 14.5°C to 15.5°C
- Nutritional calorie is a kilocalorie (1,000 calories)
- Fats = 9 cal/gram, Carbs = 4 cal/gram, Proteins = 4 cal/gram
- Metabolism is a biological process that derives energy and makes cellular molecules
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Major Processes That Require Energy:
- Basal metabolism: maintains body temperature, internal organ functioning, and metabolic rate (BMR) — ~1,100 calories for women and ~1,300 for men
- Physical Activity: energy needed depends on activity level, duration, body size, and environment
- Growth and Repair: energy to maintain and repair body tissue, cells, and organs
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Energy Requirements For Individuals:
- Energy needs based on:
- Body size/composition, activity levels, pregnancy/breastfeeding, or illness
- DRIs for American adults: ~2,800 calories for men and ~2,300 for women
- DRIs for Thai adults: ~2,000 calories
- Energy needs based on:
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Pleasures of Eating:
- Often eat out of habit or social reasons rather than hunger
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The Seven Components of Food:
- Food composed of proteins, carbohydrates (lipids, vitamins, minerals, phytochemicals, water)
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Human Digestive System:
- Digestion involves multiple organs (oral cavity to stomach, small intestine, colon, and rectum)
- Pancreas, liver secrete enzymes for digestion
- Undigested material is eliminated from the body
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Proteins:
- Made up of amino acids (20 total, 8 Essential for adults)
- Sufficient amino acids are acquired from animal tissues
- Protein complementarity can aid in acquiring amino acids needed for vegans and vegetarians
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Proteins (Cont'd):
- Meat, dairy products, and eggs provide essential amino acids
- High in saturated fat, contributing to heart disease and cancer
- Nutritionists recommend:
- Low-fat dairy products
- Trimming fat from meat
- Eating poultry/fish and less red meat
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Proteins (Cont'd):
- Possible reasons for red/processed meat association with disease:
- Additives/processing
- Heterocyclic amines (harmful during cooking, especially charring)
- Bacteria/nitrates
- Linked to illnesses like spongiform encephalopathy
- Possible reasons for red/processed meat association with disease:
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Proteins (Cont'd):
- Protein recommendations for athletes: 1.2-2.0 grams per kilogram of body weight, particularly on and after intense training days
- High-intensity meat production is environmentally harmful
- Cattle feeding and digestion contribute to global warming.
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Carbohydrates:
- Major energy source
- Used for cell components (DNA)
- Often added to food as sweeteners by manufacturers
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Simple Sugars (mono- and disaccharides):
- Glucose = common sugar in all plants & animals, blood sugar
- Fructose = sweet sugar in fruits and honey
- Sucrose = common table sugar (glucose + fructose)
- Lactose = milk sugar (glucose + galactose)
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Complex Carbohydrates (polysaccharides):
- Primarily from plants: grains, legumes, leaves, stems, roots
- Includes starch as stored glucose, used by organisms
- Gluten in wheat, rye, barley damages small intestine in those with celiac disease
- Glycogen = stored glucose in muscle/liver tissue
- Fiber = insoluble/soluble fiber: cellulose/pectins — adds bulk, prevents constipation.
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Fiber:
- Second main class of complex carbohydrates
- Insoluble/soluble fiber
- Adds bulk to feces, preventing constipation
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Paleo Diet:
- Based on consumption of plant material, small capturable animals, and avoidance of grains/dairy/processed fats.
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Lipids (Fats):
- Diverse group of substances that do not readily mix or dissolve in water
- Include cholesterol, lecithin, steroid hormones, vitamins A, D, E, K, bile acids
- Essential part of diet:
- energy source
- flavor/texture/satiety
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Lipids (Fats) - Sources:
- Triglycerides composed of saturated, monounsaturated, or polyunsaturated fatty acids
- Saturated fats: whole milk, meats, fat, coconut/palm oil, chocolate, regular margarine
- Monounsaturated fats: olive oil, nuts
- Polyunsaturated fats: sunflower, corn, soybean, sesame seed oils, fatty fish
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Lipids (Fats) - Substitutes:
- Chemicals added to foods like pastries, snacks, sour cream, yogurt, and dressings to provide fat-like taste/texture
- Weight management benefits often overstated as consumers tend to compensate by eating more carbohydrates
- Some have negative side effects
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Lipids (Fats) - Trans Fatty Acids:
- Partially hydrogenated vegetable oils (PHVOs)
- Linked to unhealthy health effects and banned in certain countries
- Appear on Nutrition Facts labels
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