Nutrition Chapter 1

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Questions and Answers

What is the significance of eating a variety of foods in maintaining nutritional adequacy of a diet?

Eating a variety of foods can help ensure the nutritional adequacy of a diet.

Why are there no 'good' or 'bad' foods in the context of nutrition?

Because all foods can be part of a healthy diet when consumed in moderation.

What is the best source of nutrients and phytochemicals?

Food.

What is included in the definition of malnutrition?

Undernutrition as well as overnutrition. Signup and view all the answers

Why is it important to understand that nutrition is a dynamic science?

Because new research and discoveries can lead to changes in dietary recommendations. Signup and view all the answers

What is a characteristic of most naturally occurring foods?

They are mixtures of nutrients. Signup and view all the answers

Why are foods and their nutrients not cure-alls?

Because they cannot guarantee good health or prevent diseases. Signup and view all the answers

What is a limitation of planning a nutritionally adequate diet?

There is no 'one size fits all' approach. Signup and view all the answers

What percentage of a chocolate with almonds candy bar's weight is comprised of sugar?

44% Signup and view all the answers

What are the nutrients found in small amounts in a chocolate-frosted, cake-type doughnut?

Protein, iron, calcium, vitamin A, and the B-vitamin riboflavin Signup and view all the answers

Where can you find information about the energy and nutrient contents of foods?

The U.S. Department of Agriculture's website (<a href="http://www.usda.gov">www.usda.gov</a>) Signup and view all the answers

Why is it important to choose a diet with a variety of foods from each food group?

To ensure the nutritional adequacy of the diet Signup and view all the answers

What is an example of a food that is often thought of as 'junk food' but actually has nutritional value?

Pumpkin pie Signup and view all the answers

What is the term for foods and beverages that provide much of their energy from unhealthy solid fats and added sugars?

Sources of 'empty calories' Signup and view all the answers

What is a nutrient-dense food, according to some nutrition experts?

A food that supplies more key beneficial nutrients in relation to its total calories per serving Signup and view all the answers

Why should people limit their intake of foods and beverages with empty calories?

To prevent unwanted weight gain and displace more nutritious foods from the diet Signup and view all the answers

What can happen if you consume more calories than your body needs?

Unwanted weight gain Signup and view all the answers

What is the primary concern with foods and beverages that are high in empty calories?

They can displace more nutritious options from the diet Signup and view all the answers

What are the characteristics of a nutrient-dense food?

A nutrient-dense food has little or no solid fats, added sugars, refined starches, and sodium, and is rich in beneficial nutrients such as protein, fiber, vitamins, and minerals. Signup and view all the answers

Which of the following foods is an example of a nutrient-dense food?

Broccoli Signup and view all the answers

What is the difference between milk and a sugar-sweetened soft drink in terms of nutritional value?

Milk is a good source of protein, vitamins, and minerals, while a sugar-sweetened soft drink is high in added sugars and low in nutrients. Signup and view all the answers

What is energy density, and how is it measured?

Energy density is the amount of energy in a food per unit of weight, measured in kcal/ounce or kcal/gram. Signup and view all the answers

Why are nuts considered both energy-dense and nutrient-dense?

Nuts are high in healthy fats, making them energy-dense, but they are also rich in protein, vitamins, minerals, and fiber, making them nutrient-dense. Signup and view all the answers

What is dietary moderation, and how can it be achieved?

Dietary moderation involves consuming nutrient-dense foods, limiting energy-dense foods, and balancing calorie intake with physical activity to meet nutritional needs. Signup and view all the answers

Why is eliminating all sources of empty calories from the diet not recommended?

Eliminating all sources of empty calories can be unrealistic and may lead to nutrient deficiencies, while consuming them in moderation can add enjoyment to life. Signup and view all the answers

What are the key beneficial nutrients that contribute to a food's nutrient density?

Protein, fiber, vitamins A, C, and E, and minerals such as calcium, iron, potassium, and magnesium. Signup and view all the answers

How can one regain dietary moderation and balance after overeating?

By eating less energy-dense food and exercising more intensely during the next 24 hours. Signup and view all the answers

What is the primary goal of dietary moderation?

To obtain enough nutrients from food to meet one's needs and balance calorie intake with calorie expenditure through physical activity. Signup and view all the answers

What happens when an individual consumes less than the physiological dose of a nutrient?

Consuming less than the physiological dose can result in marginal nutritional status, where the person’s body has just enough of the nutrient to function adequately, but that amount is not sufficient to overcome the added stress of infection or injury. Signup and view all the answers

What is the purpose of megadoses of vitamins and minerals?

Megadoses of vitamins and minerals are sometimes used to treat certain health conditions, such as high blood cholesterol levels, but they can also cause unpleasant and even toxic side effects. Signup and view all the answers

Why is it generally not necessary to worry about consuming toxic levels of micronutrients?

Most commonly eaten foods do not contain toxic levels of vitamins and minerals, unless they are fortified with these nutrients. Signup and view all the answers

What is lost during the refinement of wheat into white flour?

The nutrient-rich germ and bran are stripped away, leaving mostly starch (a form of carbohydrate) with some protein and very small amounts of micronutrients and fiber. Signup and view all the answers

What is the advantage of consuming whole-grain products instead of refined grain products?

Whole-grain products contain a wider variety of nutrients and phytochemicals, increasing the likelihood of obtaining adequate nutrients and health benefits. Signup and view all the answers

What is the range of safe intake for nutrients like vitamins and minerals?

The range of safe intake is the amount that is within the physiological dose and does not result in deficiency or toxicity. Signup and view all the answers

Why is it economically wasteful to consume more nutrients than necessary for good health?

Consuming more nutrients than necessary can be harmful to the body and is unnecessary for optimal health, making it an economic waste. Signup and view all the answers

What is the result of a person’s nutrient intake falling below the marginal level?

The individual is at risk of developing the nutrient’s deficiency disease. Signup and view all the answers

What is the primary component of white flour?

Starch, a form of carbohydrate, with some protein and very small amounts of micronutrients and fiber. Signup and view all the answers

Why is it important to base your diet on a variety of 'whole' and minimally processed foods?

This is the most natural, reliable, and economical way to obtain nutrients and beneficial phytochemicals. Signup and view all the answers

What is one limitation of taking nutrient supplements?

Nutrient supplements do not contain everything one needs for optimal nutrition, such as phytochemicals found in plant foods. Signup and view all the answers

What is the term used by advertisers to describe a dietary supplement or particular food for marketing purposes?

Superfood Signup and view all the answers

Which foods are rich in key beneficial nutrients and phytochemicals?

Berries, seafood, legumes, yogurt, whole-grains, and tree nuts. Signup and view all the answers

Who may require supplemental nutrients?

Individuals with chronic illnesses, digestive disorders, and certain inherited disorders, as well as older adults. Signup and view all the answers

What is the purpose of taking a dietary supplement, according to the text?

As a dietary 'insurance policy', not a substitute for eating a variety of nutrient-dense foods. Signup and view all the answers

What is a key principle of planning a nutritionally adequate diet?

There is no 'one size fits all' approach. Signup and view all the answers

What are medical nutrition therapies?

Special diets prescribed by physicians for people with chronic health conditions such as diabetes. Signup and view all the answers

Why do nutritional needs vary throughout a person's life?

Because different stages of life have different nutritional requirements. Signup and view all the answers

What is a potential pitfall of relying on nutrient supplements?

Gulping down handfuls of supplements is not a natural or healthy approach to nutrition. Signup and view all the answers

Why should individuals be cautious of diets based on personal traits?

Such diets are not based on scientific evidence and may not provide optimal nutrition. Signup and view all the answers

What is the main limitation of functional foods in maintaining a healthy diet?

Functional foods should not replace whole and minimally processed foods and beverages from healthy people’s diets. Signup and view all the answers

What are some groups of people who are at risk of malnutrition due to limited financial resources?

Low-income people Signup and view all the answers

What is an example of a functional food that can help reduce the risk of heart disease?

Peanut butter substitutes containing oils that may lower the risk of heart disease Signup and view all the answers

What is the term that encompasses both undernutrition and overnutrition?

Malnutrition Signup and view all the answers

What is a common characteristic of people who are obese?

They may also be undernourished if they consume diets that lack essential nutrients Signup and view all the answers

Why do dietary practices and recommendations constantly evolve?

As new scientific evidence becomes available and is reviewed and accepted by nutrition experts Signup and view all the answers

What is an example of a group of people who are at risk of undernutrition due to their living situation?

Those in long-term care facilities Signup and view all the answers

What is a potential consequence of taking megadoses of micronutrients?

Overnutrition Signup and view all the answers

What is a surprising fact about overnutrition and undernutrition?

Overnutrition is associated with more deaths worldwide than undernutrition Signup and view all the answers

What is an example of a convenient way to supplement a person’s diet?

Beverages formulated to contain a variety of nutrients Signup and view all the answers

Study Notes

Key Nutrition Concepts

Most naturally occurring foods are mixtures of nutrients, including water, protein, carbohydrate, fat, and calcium.
- Examples: fat-free milk (99% water, protein, carbohydrate, and several vitamins and minerals), potato (79% water, carbohydrate, iron, and potassium)
Variety in diet can help ensure nutritional adequacy.
- Choose a diet that contains a variety of foods from each food group (MyPlate).
There are no "good" or "bad" foods, only nutrient-dense and energy-dense foods.
- Even foods considered "junk foods" have some nutritional value (e.g., pumpkin pie has protein, iron, and beta-carotene).

Empty Calories

Empty calories come from added sugars and solid fats in foods and beverages.
- Examples: bacon, candy, pastries, snack chips, sugar-sweetened drinks
Consuming too many empty calories can displace more nutritious foods and lead to weight gain.

Nutrient Density

Nutrient-dense foods supply key beneficial nutrients per serving.
- Examples: broccoli, leafy greens, fat-free milk, orange juice, lean meats, and whole-grain cereals
Nutrient-dense foods have little or no solid fats, added sugars, refined starches, and sodium.

Energy Density

Energy density is the energy value of a food in relation to its weight.
- Examples: doughnut (400 kcal/3 oz), strawberries (28 kcal/3 oz)
High-fat foods are generally energy dense, while fruits are not.

Moderation and Variety

Enjoy all foods in moderation to achieve dietary balance and avoid restricting certain foods.
Include nutrient-dense foods in your diet and limit energy-dense foods.
Incorporate physical activity into your daily routine to balance calorie intake and expenditure.

Range of Safe Intake

For each nutrient, there is a range of safe intake to maintain optimal health.
- Deficient intake can lead to nutrient deficiency diseases.
- Toxic intake can cause harm and interact with medications.

Food as the Best Source of Nutrients

Food is the best source of nutrients and phytochemicals, which are more easily absorbed by the body than supplements.
Whole, minimally processed foods are preferred over refined and processed foods.

Individualized Diets

There is no "one size fits all" approach to planning a nutritionally adequate diet.
Diets should be individualized based on factors such as food likes and dislikes, budget, and lifestyle.

Foods and Nutrients Are Not Cure-Alls

While specific nutrient deficiencies can be cured by consuming the missing nutrient, nutrients do not cure other ailments.
Diet is only one aspect of overall health.

Malnutrition

Malnutrition includes undernutrition (inadequate nutrient intake) and overnutrition (excessive nutrient intake).
Risk factors for malnutrition include low-income, addiction, hospitalization, and chronic medical conditions.### Malnutrition and Overnutrition
Malnutrition encompasses not only undernutrition and starvation but also overnutrition, which is characterized by a long-term excess of energy or nutrient intake.
Overnutrition is often associated with obesity, which is having an excessive and unhealthy amount of body fat.
Obese individuals can still be undernourished if their diets lack essential nutrients, especially micronutrients.
Taking megadoses of micronutrients can cause overnutrition, particularly in people without a physiological need for the extra nutrients.

The Prevalence of Overnutrition

Overnutrition is associated with more deaths worldwide than undernutrition.
Obesity is widespread in countries where people have the financial means to access plenty of food, have an ample supply of energy-dense foods, and engage in little exercise.

The Dynamic Nature of Nutrition Science

Nutrition information evolves as researchers explore the complex relationships between diets and health.
Dietary practices and recommendations are revised as new scientific evidence emerges and is reviewed and accepted by experts.
The constant changes in nutrition information can be confusing to the general public, who expect definitive answers to their nutrition-related questions.
Even nutrition educators struggle to keep up with the vast number of research articles published in scientific journals.

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Description

Quiz on key nutrition concepts, including empty calories, energy-dense and nutrient-dense foods, and the importance of variety in diet. Learn about basic nutrition principles before diving into nutrient roles in health.