Food vs Supplements: Benefits & Dietary Guidelines
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Questions and Answers

What is a key benefit of obtaining nutrients through food rather than supplements?

  • Food provides higher concentrations of individual nutrients, ensuring optimal intake.
  • Food offers a complex array of nutrients and non-nutrient substances like phytochemicals, which are difficult to replicate in supplements. (correct)
  • Supplements are more easily absorbed and utilized by the body compared to nutrients from food.
  • Nutrient levels in food are precisely controlled, eliminating the risk of exceeding the tolerable upper intake level (UL).

Why do recommended nutrient intakes like RDA and AI often originate from studies on food intake?

  • Studying food intake provides practical information on how to meet nutrient needs through a balanced diet, minimizing the risk of excessive intake. (correct)
  • Nutrient recommendations are based on food intake to encourage a wider variety of food choices within different cultural contexts.
  • Food intake studies are less expensive and easier to conduct than studies using supplements.
  • Regulatory agencies require that all nutrient recommendations be based exclusively on food intake data.

Which of the following scenarios illustrates how food provides benefits beyond just nutritional content?

  • A person taking iron supplements to treat iron-deficiency anemia.
  • A community sharing a traditional meal during a cultural celebration. (correct)
  • A patient receiving nutrients through an IV drip after surgery.
  • An athlete consuming protein shakes to enhance muscle recovery.

How does relying on food sources for nutrients contribute to safety compared to using supplements?

<p>The risk of exceeding the Tolerable Upper Intake Level (UL) for nutrients is generally lower when consuming food. (A)</p> Signup and view all the answers

A nutritionist is advising a client on increasing their flavonoid intake. Which approach aligns with the recommendation to prioritize food over supplements?

<p>Suggesting a variety of colorful fruits, vegetables, and tea in their diet. (B)</p> Signup and view all the answers

What is the primary focus of food-based dietary recommendations?

<p>Providing a pattern of food intake to achieve a healthy diet. (D)</p> Signup and view all the answers

Which outcome is a key characteristic of a healthy diet, according to the Dietary Guidelines?

<p>Ensuring adequate intake of all essential nutrients. (C)</p> Signup and view all the answers

How do antioxidant actions contribute to health?

<p>By protecting against free radicals and oxidative damage. (A)</p> Signup and view all the answers

What is the relationship between Dietary Reference Intakes (DRIs) and dietary guidelines?

<p>DRIs are nutrient-based recommendations that inform food-based dietary guidelines. (B)</p> Signup and view all the answers

Which of the following do foods NOT directly influence, according to the information provided?

<p>Rate of hair growth. (A)</p> Signup and view all the answers

What is one way foods can contribute to health?

<p>By having antibacterial and antiviral actions. (A)</p> Signup and view all the answers

What is the role of foods in providing nutrients?

<p>Foods are the primary source of nutrients necessary for bodily functions. (D)</p> Signup and view all the answers

Why is it an oversimplification to say that processed foods 'make you fat'?

<p>Weight gain is a complex issue influenced by multiple factors, not just processed foods. (B)</p> Signup and view all the answers

Which of the following best describes the primary role of micronutrients in the body?

<p>Regulating metabolic processes necessary for overall health. (D)</p> Signup and view all the answers

During the metabolic breakdown of macronutrients, what is the primary purpose of ATP?

<p>To capture and store energy released from broken carbon-carbon bonds. (D)</p> Signup and view all the answers

Which nutrient provides the most energy per gram?

<p>Lipids (B)</p> Signup and view all the answers

A diet excessively low in lipids would most likely impair which bodily function?

<p>Formation of certain body structures and energy provision (D)</p> Signup and view all the answers

Which waste products are generated when macronutrients are burned aerobically in the mitochondria?

<p>Carbon dioxide and water (C)</p> Signup and view all the answers

Why is fiber classified as a carbohydrate even though it provides 0 kcals?

<p>It is part of the broader carbohydrate family but is indigestible. (D)</p> Signup and view all the answers

Which of the following nutrients is primarily involved in regulating metabolic processes rather than providing energy or forming body structures?

<p>Minerals (C)</p> Signup and view all the answers

During periods of intense physical activity, the body relies heavily on the energy stored in macronutrients. Which macronutrient is typically the first to be utilized for energy during such activities?

<p>Carbohydrates (D)</p> Signup and view all the answers

Which characteristic is a key component of the MyPlate dietary recommendations?

<p>Emphasizing a balance with slightly more servings from vegetables and grains compared to other food groups. (B)</p> Signup and view all the answers

What is 'plant-based' referring to in the context of dietary guidelines?

<p>A diet primarily composed of plants, but which may include some animal products. (A)</p> Signup and view all the answers

Which of the following statements accurately reflects the recommendations of the Dietary Guidelines for Americans as implemented in MyPlate?

<p>Limit intake of saturated fats, trans fats, added sugars, and sodium. (D)</p> Signup and view all the answers

How often are the Dietary Guidelines for Americans updated, and what factors influence these updates?

<p>Every 5 years, incorporating new research on dietary patterns, nutrient status, and health. (A)</p> Signup and view all the answers

What should consumers primarily use to limit saturated fats, trans fats, added sugars, and sodium?

<p>The nutrition facts label on packaged foods. (D)</p> Signup and view all the answers

What is a key principle emphasized by the Dietary Guidelines and MyPlate regarding food choices?

<p>Variety is more important than any specific ‘superfood’. (C)</p> Signup and view all the answers

The MyPlate guidelines recommend a variety of vegetables from all subgroups. Which of the following is NOT one of the vegetable subgroups mentioned?

<p>White vegetables (B)</p> Signup and view all the answers

In addition to vegetables, fruits, grains, and protein foods, what other component is explicitly mentioned in the MyPlate guidelines?

<p>Oils (vegetable fats) (D)</p> Signup and view all the answers

What type of dairy products are recommended in the MyPlate guidelines?

<p>Fat-free or low-fat dairy products (D)</p> Signup and view all the answers

What is the primary purpose of the Dietary Guidelines for Americans?

<p>To provide dietary recommendations that meet nutrient needs and consider new research on nutrition. (D)</p> Signup and view all the answers

According to the Linus Pauling Institute, why is understanding the health effects of individual phytochemicals best approached by also considering the foods that contain them?

<p>Plant-based foods are complex mixtures where phytochemicals may interact synergistically or antagonistically. (D)</p> Signup and view all the answers

Which of the following best exemplifies the concept of nutrient density?

<p>A food item with a low calorie count and a significant amount of vitamins and minerals. (C)</p> Signup and view all the answers

A processed snack food is advertised as 'low-fat' and 'calorie-controlled'. What additional information would be most helpful in determining if this food can be part of a healthy diet, considering the concept of nutrient density?

<p>The amounts of vitamins and minerals per serving. (C)</p> Signup and view all the answers

Which of the following scenarios best illustrates the importance of considering both nutrient intake and calorie intake for maintaining a healthy weight?

<p>An individual who consumes a moderate-calorie diet consisting of a variety of whole foods, ensuring adequate nutrient intake. (A)</p> Signup and view all the answers

A dietary guideline recommends choosing nutrient-dense foods. What is the most likely reason for this recommendation in the context of overall health?

<p>To ensure adequate intake of essential nutrients without exceeding calorie needs. (A)</p> Signup and view all the answers

Which of the following is the MOST accurate mathematical representation of nutrient density, where 'N' represents nutrients, and 'C' represents calories?

<p>N / C (A)</p> Signup and view all the answers

Which of the following scenarios illustrates the principle that health outcomes can be related to foods, nutrients, or phytochemicals?

<p>Consuming a variety of fruits and vegetables to potentially reduce the risk of chronic diseases due to their combined nutrient and phytochemical content. (B)</p> Signup and view all the answers

How does the concept of nutrient density relate to making informed food choices for children?

<p>It encourages selecting foods that provide more nutrients per calorie, supporting growth and development without excessive caloric intake. (B)</p> Signup and view all the answers

Which of the following best illustrates the relationship between individual differences and the value of research studies in nutrition?

<p>Research studies provide a general framework that, when combined with individual assessment, can inform personalized nutritional recommendations. (B)</p> Signup and view all the answers

Which of the following conditions represents a subclinical nutrient deficiency?

<p>A mild vitamin D deficiency detected through blood work, with no apparent symptoms. (B)</p> Signup and view all the answers

A patient presents with a skin rash and digestive issues. The doctor suspects a nutrient deficiency but wants to rule out other causes first. This scenario highlights the importance of distinguishing between:

<p>Primary and secondary causes of nutrient deficiency. (B)</p> Signup and view all the answers

Which health professional is legally authorized to provide Medical Nutrition Therapy for the treatment of a diagnosed disease?

<p>Registered Dietitian (RD). (A)</p> Signup and view all the answers

What ethical consideration determines the scope of practice for healthcare and fitness professionals providing nutrition advice?

<p>Understanding and acting within the defined boundaries of their professional training and qualifications. (D)</p> Signup and view all the answers

How does the social-ecological model explain the various risk and protective factors influencing health?

<p>By considering the interplay of individual, social, institutional, and societal factors. (A)</p> Signup and view all the answers

Using the social-ecological model, which of the following is an example of a 'proximal' influence on an individual's dietary choices?

<p>The availability of healthy food options in their immediate neighborhood. (C)</p> Signup and view all the answers

In the context of the social-ecological model, how do 'modifiable' factors differ from 'non-modifiable' factors in influencing health outcomes?

<p>Modifiable factors can be changed through interventions, while non-modifiable factors cannot. (A)</p> Signup and view all the answers

Flashcards

Nutrients

Chemical substances in food that support life.

Macronutrients

Carbohydrates, lipids (fats), and proteins, which provide energy.

Carbohydrates (CHO)

Provide energy in the form of sugars, starch and fiber.

Lipids (Fats)

Provide energy and form body structures.

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Proteins

Form body structures.

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Vitamins and Minerals

Regulate metabolism and form body structures.

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Water

Essential for life.

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Metabolic Energy Production

Process of 'burning' nutrients in mitochondria to release energy.

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Why Food Over Pills?

Food provides cultural, identity, and pleasure that pills cannot.

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RDA/AI Origins

Nutrient recommendations are based on dietary food intake studies.

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Food Safety Advantage

Foods offer a safer approach, reducing the UL risk.

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Food's Health Benefits

Non-nutrient compounds in foods promote health.

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Food's Complex Nutrients

Complex food mixtures offer benefits supplements can't replicate.

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Antioxidants

Substances that protect against free radicals and oxidative damage.

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DRI's

Recommendations for nutrient intake levels.

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Healthy Diet

An eating plan that provides all essential nutrients in adequate amounts.

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Nutrient Dense Food Choices

Food choices should prioritize high nutrient content relative to calorie count.

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Role of Foods

Provide nutrients and achieve specific health outcomes.

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Healthy Diet (Nutritionally)

Adequate in all nutrients.

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Healthy Diet Pattern

Includes fruits, vegetables, grains, protein foods, and dairy.

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Healthy diet

Are adequate in all nutrients

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Dietary Guidelines Key Recommendations

Emphasizes a variety of vegetables (dark green, red, orange, legumes, starchy), fruits (especially whole), grains (at least half whole), fat-free or low-fat dairy, and a variety of protein sources.

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Plant-Based Diet

Choosing a diet where most food choices consist of plant-based options, without necessarily excluding all animal products.

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Balanced Diet

A balanced meal includes slightly more servings of vegetables and grains compared to fruits and high-protein foods.

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Dietary Limits

Limit intake of saturated fats, trans fats, added sugars, and sodium to promote better health.

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Dietary Guidelines Updates

The 2020-2025 guidelines incorporate new research on dietary patterns, nutrient status, and health.

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Minimally Processed Foods

Focus on whole, minimally processed foods to maximize nutrient intake and overall health benefits.

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No 'Perfect' Superfood

There is no single food or combination of foods that is superior to all others; variety matters most

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Dietary Reference Intakes (DRIs)

Recommendations set by experts for nutrient intake, used to plan and assess diets.

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Vegetable Variety

Choose a mix from dark-green, red, orange, legumes, starchy and other types.

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MyPlate and Nutrition Facts

MyPlate is a visual guide to help Americans make healthy food choices, and the Nutrition Facts label provides detailed information about the nutrient content of packaged foods.

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Phytochemical Health Effects

Health effects of phytochemicals are linked to foods containing them because plant-based foods are complex mixtures of bioactive compounds.

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Healthy Weight Goal

Balance calorie intake with adequate nutrients to achieve/maintain healthy weight.

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Nutrient Density

The amount of nutrient per calorie or another unit of measure in a food.

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Processed Foods

Foods significantly altered from their original state, often with added sugars, fats, and sodium.

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MyPlate

A visual guide from the USDA to illustrate the components of a healthy diet.

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Nutrient Density Calculation

Nutrient amount divided by calorie amount

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Nutrient-Dense Foods

Foods high in nutrients relative to their calorie content.

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Nutrient Deficiency

A condition where the body doesn't get enough of a specific nutrient.

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Nutrient Toxicity

A condition where the body gets too much of a specific nutrient, often leading to adverse effects.

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Overt Disease

A disease with obvious signs and symptoms.

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Subclinical Disease

A disease in its early stages, without obvious signs or symptoms.

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Primary Disease Cause

A disease caused directly by a dietary deficiency or toxicity.

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Secondary Disease Cause

A disease caused by factors other than diet, which then lead to nutrient deficiencies or excesses.

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Clinical Assessment

The assessment of a person's nutritional status, performed by healthcare professionals.

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Social Ecological Model

Factors within an individual (biology, behaviors) and outside (social, political) that affect health.

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Study Notes

  • Foods have chemical substances affecting health and well-being.
  • Nutrients are chemical substances in food that support life.

Six Classes of Nutrients

  • Macronutrients (energy-yielding): carbohydrates, lipids, and protein.
  • Micronutrients: vitamins and minerals.
  • Water is critical for life.

Macronutrients

  • Carbohydrates (sugars, starch, fiber): provide energy (4 kcals/gram for sugars and starch, 0 kcals/gram for fiber).
  • Lipids (fats, cholesterol): provide energy and form body structures (9 kcals/gram for fats, 0 kcals/gram for cholesterol).
  • Proteins: form body structures and provide energy (4 kcals/gram)

Micronutrients

  • Vitamins regulate metabolism.
  • Minerals regulate metabolism and form body structures.

Water

  • Water: the essence of life.

Energy from Macronutrients

  • Macronutrients are "burned" in mitochondria aerobically (using oxygen).
  • Breaking carbon-carbon bonds produces waste products (CO2 + H2O) and releases energy.
  • Released energy is measured in calories (kcals).
  • Some energy is "wasted" as heat, while some is captured in ATP to fuel metabolic reactions.
  • ATP fuels biochemical reactions (staying alive), powers mechanical processes (movement), and builds body tissue (growth).

Nutrient Sources

  • Fruits: contain carbohydrates and protein, with minimal fat.
  • Grains: primarily carbohydrates and protein.
  • Dairy: milk-based products with protein, carbohydrates, and fat.
  • Vegetables contain carbohydrates and protein.
  • Proteins: both animal and plant origins, include plant proteins, animal protein.
  • Vegetable oils.

Why We Need Nutrients

  • The human body is made of nutrients.
  • Nutrients are used and lost daily which means they must be replenished.
  • Nutrients are obtained from food.
  • Nutrients can be essential, nonessential or conditionally essential.

Phytochemicals

  • Phytochemicals are non-nutrient substances that are not needed for short-term survival.
  • There are 5,000-10,000 different phytochemicals in the diet.
  • They promote long-term health and reduce the risk of chronic diseases.
  • They are used to manage (not cure) childhood diseases of aging.
  • Phytochemicals may also reduce healthcare costs, disability, and suffering.
  • They act on biological processes associated with chronic diseases and aging.
  • They can lower blood pressure, decrease blood clotting, and reduce inflammation.
  • They alter hormonal function, detoxify enzyme action, and repair DNA.
  • They have antibacterial and antiviral actions.
  • They act as antioxidants, protecting against free radicals and oxidative damage.

Dietary Recommendations

  • Nutrient-based recommendations = Dietary Reference Intakes (DRIs).
  • DRIs are published by the National Academy of Sciences.

Food-Based Recommendations

  • A healthy diet (Dietary Guidelines 2020) is technically adequate in all nutrients.
  • It reduces chronic disease risk and promotes life-long health.
  • There is no single "best" diet for meeting nutrient needs and promoting health.
  • Dietary patterns tend to emphasize minimally processed foods and foods of plant origin.
  • Many diets can fall under themes of Low-carbohydrate, Low-fat/vegetarian/vegan, Low-glycemic, Mediterranean, Mixed/balanced, Paleolithic.
  • A recommended approach is "Food, not too much, mostly plants".

MyPlate and Healthy Eating

  • MyPlate models healthy eating through variety, balance, plant-based foods, and minimally processed foods.
  • The 2020-2025 Dietary Guidelines applied in MyPlate include:
    • A variety of vegetables from all subgroups.
    • Fruits, especially whole fruits.
    • At least half of grains being whole grains.
    • Fat-free or low-fat dairy or fortified soy beverages.
    • Variety of protein foods.
    • Oils (vegetable fats).
    • Limiting saturated fats, trans fats, added sugars, and sodium.

Eating Habits

  • There is no perfect food combination, no top 10 foods, and no superfoods.
  • Food is culture, identity, pleasure, and nurturing.
  • Recommended nutrient intakes (RDA, AI) stem from food intake studies to measure the ideal and maximum quantities of nutrient consumption.
  • Obtaining nutrients through food is safer than relying on supplements.

Nutrient Density

Adequate nutrients should be obtained within a calorie intake for a healthy weight. Nutrient density = nutrient / calorie. Three strategies for making nutrient-dense food choices:

  • Minimize ultra-processed foods.
  • Choose reduced-fat foods of animal origin (lean meats and dairy).
  • Choose mostly plant foods (minimally processed), which provide nutrients and phytochemicals.
  • Plant foods (water and fiber) increase fullness without calories and provides bulk.
  • Examples: fresh fruits and vegetables, canned, cooked, and fruit/vegetable juice.

Diet and Health Status

  • Deficiency and toxicity diseases are defined by the severity and cause of disease.

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Explore the advantages of obtaining nutrients through food versus supplements, emphasizing safety and comprehensive health benefits. Discover how food-based dietary recommendations prioritize overall well-being, antioxidant actions, and the relationship between DRIs and guidelines.

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