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- Wisconsin
- University of Wisconsin - Madison
- Nutritional Sciences
- Nutritional Sciences 132
- Anderson
- EXAM 1 - A Balanced Diet - PART 3
EXAM 1 - A Balanced Diet - PART 3
Nutritional Sciences 132 with Anderson at University of Wisconsin - Madison
About this deck
By: Amanda Saffold
Textbook: Nutrition - Ecology and Behavior
Created: 2010-02-21
Size: 27 flashcards
Views: 55
Textbook: Nutrition - Ecology and Behavior
Created: 2010-02-21
Size: 27 flashcards
Views: 55
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Nutrient
- Essential, must be included in our diet
- Our body doesn't make it
- We need cholesterol and our body makes it
Essential Nutrient
In the optimal range, helps the body to operate at its best, without it the bod's performance decreases
Frank Deficiency
- Not getting enough food and nutrient
Teeth fall out, body bruises easily, and death may occur if not receiving the nutrient- Too much of the nutrient causes toxicity (headaches, liver poisoning)
Three States
1. Deficiency
2. Adequacy
3. Toxicity
Toxicity
- Rarely happens with food (except polar bear liver, dog liver)
- Usually from supplements because there is no limit on how many you can take
Dietary Reference Intakes
- Describes nutrient requirement
- Depends on degree of knowledge
RDA (Recommended Daily Allowance)
Set idea of how much an individual needs of a nutrient
- Ideal for people with normal healthy conditions, not practical to meet everyone's needs
- Covers 98% of the population
- Good for analysis or evaluation
US Dietary Recommendation
Concerns of ensuring nutritional adequacy and meeting food needs
The Basic Four
Talked about minimal intake
10 Leading Causes of Death
The top 10 are related to too much (excess) instead of too little (deficiency)
Dietary Guidelines for Americans
Meal planning guidelines
Eat more of this and less of that
9 General Topics of Dietary Guidelines
1. Adequate Nutrition Withing Calorie Needs
2. Weight Management
3. Physical Activity
4. Food Groups to Encourage
5. Fats
6. Carbohydrate
7. Sodium and Potassium
8. Alcoholic Beverages
9. Food Safety
Adequate Nutrition Within Calorie Needs
- Nutrient density (high)
- Consumers should take in a variety of nutrients
- Ex) fruits, vegetables, wheat
Weight Management
Increase energy expenditure or decrease food intake to lose weight
- slow and steady lasts longer
Energy Balance
Neither gaining or losing weight
Physical Activity
Good for health, preventing chronic diseases, and psychological well-being
30 mins of physical activity
- Reduces risk of chronic disease
- Moderate daily activities - Brisk walking, chores
- Vigorous - Bike riding, playing sports
60 - 90 mins of physical activity
- Helps to lose weight
Food Groups to Encourage
- Fruits and vegetables
- 2 cups of fruit
- 2and1/2 cups of vegetables
- 3 or more ounces of whole grains maintain blood sugar
Fats
- Total fat intake should be between 20-35% of total calories
- kids need 30-35%
- Less than 300mg/day of cholesterol
- Less than 10% of fats (calories) coming from saturated fats (animal fats)
Carbohydrate
- Complex (whole grains, fruits, vegetables, and legumes) as opposed to simple sugars
- Helps reduce cavaties
Sodium and Potassium
- Teaspoon of sodium per day
- Potassium helps prevent high blood pressure (more prevalent in blacks)
Alcoholic Beverages
- 1 drink/day for women
- 2 drinks per/day for men
- Men have a higher metabolism
Food Safety
- Cleanliness
- Cook at temperatures to prevent bacteria and keep necessary things chilled
Food Guide Pyramid
- Food grouped into categories that have similar nutrients
- Serving size varies from person to person
- Only 9% of Americans get the necessary fruit and vegetable intake
New Food Guide Pyramid
- Vertical Position
- Can be personalized by activity level
- makes distinctions between good fats and bad fats
- Includes exercise
- More emphasis on whole grains
Food Labels
- Tells what the food will contribute to your diet
- OSE - carbohydrate > Sugar
- Small serving size usually means more calories
- Large serving size to highlight calcium
About this deck
By: Amanda Saffold
Textbook: Nutrition - Ecology and Behavior
Created: 2010-02-21
Size: 27 flashcards
Views: 55
Textbook: Nutrition - Ecology and Behavior
Created: 2010-02-21
Size: 27 flashcards
Views: 55
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have been getting MUCH better grades on all my tests for school. Flash cards, notes, and quizzes are great on here. Thanks!”
Kathy
Kathy