Food Choices & Health | Nutrition Information | Standards & Guidelines | Body Systems | Digestion |
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Cannot be made by the body, must be obtained from diet
What is an essential nutrient?
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Peer-reviewed scientific journals
What publications are the most credible sources of nutrition information?
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Americans at any life stage
For what population are the Dietary Guidelines for Americans intended?
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Basic functional unit in the body, work directed by genes
What are cells? What directs their work?
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Increase fiber, fluid, physical activity
What tips would you provide to prevent constipation?
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Any condition caused by nutrient deficiency, excess or imbalance
What is malnutrition?
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Registered dietitian (RD or RDN)
Which individuals are the most credible sources of nutrition information?
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Added sugars, saturated fats, sodium
According to the Dietary Guidelines for Americans 2020, which foods/nutrients should we decrease in our diets?
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Acute immune response to infection, injury. Of concern when chronic.
What is inflammation? When is it a concern?
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Smaller, more frequent meals; fluids between meals; avoid large meals, high fat meals, reclining after eating
What tips would you provide to prevent heartburn?
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Compounds in plant foods that reduce risk of disease. Flavonoids in dark chocolate, tea, wine are anti-inflammatory. Lycopene in tomatoes may reduce cancer cell growth.
What are phytochemicals? Give 2 examples of phytochemicals including name, food source and health benefit.
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Government agencies, education institutions, disease-specific volunteer organizations, professional health organizations
Which organizations are the most credible sources of nutrition information?
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Good source = 10% DV or more
Excellent source = 20% DV or more
What %DV indicates a good source of a nutrient? An excellent source?
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Remove waste/toxins from blood
What is the function of the kidneys?
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Secretion that mixes fat in watery digestive juices so digestive enzymes can break it down
What is bile?
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Variety, moderation, balance, calorie control, adequacy (meeting nutrient needs).
List and define each of the 5 characteristics of a healthy diet.
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Credentials of information providers; date published/reviewed; motive to inform, not profit; in line with other reliable sources
When evaluating an article on a nutrition-related topic, what would you look for to determine if the information is reliable?
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Added sugars <10% of calories per day > age 2
Saturated fats <10% of calories per day > age 2 Sodium <2300 mg per day
What are the Dietary Guidelines for Americans’ recommendations for consumption of added sugars, saturated fat and sodium?
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Tissues - groups of specialized cells, e.g. muscle, nerve, connective, epithelial
Organs - tissues grouped together to perform specific jobs, e.g. heart, liver, brain Body systems - groups of organs working together, e.g. circulatory system, respiratory system, nervous system
Define and give examples of tissues, organs and body systems.
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Absorptive surface shrinks, making it harder to absorb nutrients
What happens to the digestive tract if it does not receive enough nutrients?
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Precontemplation - no intention to change - information on risks of current behavior, benefits of change
Contemplation - considering change - committing and setting start date Preparation - preparing to change - goals, plans Action - making a change - tips, strategies, managing setbacks Maintenance - making change permanent - managing setbacks, setting new goals or helping others change
Name and define the 6 stages of behavior change. What actions are appropriate for each stage?
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Too good to be true, suspicions about food supply, testimonials, fake credentials, unpublished studies, persecution claims, authority not cited, motive: personal gain, latest innovation/time tested, logic without proof
When evaluating a nutrition advertisement, what signs of fraud should you watch out for?
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RDA - Recommended Daily Allowance - daily nutrient recommendations for individual diets
AI - Adequate Intake, daily nutrient intake assumed to be adequate, used when RDA not yet established. UL - Tolerable Upper Intake Level, highest daily nutrient intake that poses no toxicity risk
Describe the values of RDA, AI, UL. When is each value used?
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Digestive tract sends messages to brain via hormones, nerves
How does the body alert itself to the need for food?
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Liver - makes bile
Gallbladder - stores bile Pancreas - makes enzymes to digest carbs, protein and fats Rectum - stores waste Anus - opens to allow elimination
Identify the following organs’ functions in the digestive process: liver, gallbladder, pancreas, rectum, anus.
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