Healthy Diet Planning
- The DGA are nutrition and lifestyle recommendations that are updated every __ years.
- The DGA are recommendations designed to promote ____, and reduce the risk of ________, and meet ________.
- The development of the DGA start with reviewing scientific evidence and numbers from the ______________. It is created through a joint effort by the two U.S. departments: _____ and ___. Ultimately, it is translated into __ for consumers to use.
- What types of people/professions will likely use the DGA? (name 3 types from your reading)
- For about the first 6 months of life, the DGA recommends that infants should be fed exclusively _____. If this is not available, they should be fed ____________.
- A healthy diet pattern can be _______ to individual needs and preferences.
- The DGA recommends that we enjoy nutrient-dense foods as part of a healthy eating pattern. What food groups should be included and limited on a healthy eating pattern?
a. Include:
b. Limit:
- The DGA recommends limiting:
a. added sugars to less than__________ of daily calories
b. saturated fat to less than _ of daily calories
c. sodium to less than _ mg per day - Are Americans currently meeting the DGA recommendations? Yes or no? __
- Where does most of the added sugar come from in the U.S. diet? _________
- Where does most of the sodium come from in the U.S. diet? _____________
- MyPlate is a visual nutrition guide based off the DGA and it emphasizes _______, _____, ____________ and _____________ foods to help balance nutrients and calories.
- Is MyPlate available in only English? Yes or No? __
- Fill in the MyPlate Food groups and their recommendations (for a 2000 kcal diet). (click on dotted lines to type your answer or type your answers underneath the diagram as a list)
- Why is it important to develop an eating pattern that is satisfying to you?
- Diet planning involves: _________, __________, and ___________.
- Name some foods for each food group that you might include on a MyPlate food pattern:
a. Fruit:
b. Vegetable:
c. Grain:
d. Protein:
e. Calcium-rich food/beverage: - _____ Calories provide many calories but little nutrients. They mostly come from foods with ______________ or _____________.
Dietary Supplements
- A Dietary supplement is a product that contains one or more ____________ intended to ___________ the diet.
- Fill in the table with two (3) reasons why someone should consider a dietary supplement and explain WHY those individuals might need to take one.
Reason Why might this person need a dietary supplement
1. - What are some specific supplement recommendations for the following groups?:
- Elderly:___________________________________________
- Smokers:__________________________________________
- Pregnant women:___________________________________
- What two things did DSHEA 1994 accomplish regarding supplement regulation?
- The FDA ______________ regulates the dietary supplement industry.
- If you experience an adverse effect from taking a dietary supplement, what should you do?
- __________________________ is where supplement companies hire outside agencies to test their products.
- What are some other companies that do these types of testing on supplements?
Week 15
Food Labeling
- The ______________________________ (__) regulates food labels.
- Serving sizes on the labels are not recommendations of how much to eat, but rather they are based on the amount that is _________________________.
- My bag of chips has the following information on the Nutrition Facts
Servings per container: 4
Serving size: 1 cup
Calories: 120
If I ate the ENTIRE bag, how many calories would I be consuming?___ calories - What does the % Daily Value show?
- If a serving of food provides % DV or less/serving, it is in that nutrient.
- If a serving of food provides % DV or more/serving, it is ___ in that nutrient.
- How are nutrients chosen for listing on food labels?
- Nutrients listed on the Nutrition Facts label that we should be getting less of include:
___, ______, _____, & _____ - Nutrients listed on the Nutrition Facts label that we should be getting more of include:
____, ______, _____, ______, & _____ - If a Nutrition Facts tells me there is 20 grams of Total sugar in the food and it includes 10 grams of added sugar, how many grams of sugar are natural? __ grams
- On ingredient lists, the ingredient that is _______________ is listed first.
- Front of package labeling of nutrients (Facts up Front) is ___________ and done by food companies. Claims on the front of food labels are regulated by the FDA.
- DESCRIBE each type of claim (what are they telling us) and give one specific example of each:
a. Nutrient Content Claim:
Example:
b. Health Claim:
Example:
(hint –the claim should say something about a disease or health state, not just a nutrient!)
c. Qualified Health Claim:
Example: (note: do not just write “may” or “might,” write an entire claim):
d. Structure/Function Claim:
Example:
Alcohol
- Alcohol is used to refer to beverages that contain __________.
- One drink typically has _ – g ethanol and __ Calories from alcohol alone.
- One drink is equivalent to _ of wine, of beer, and of distilled spirits.
- Moderate alcohol consumption is drink/day for women and __ drinks/day for men.
- Alcohol can have immediate effect in the body because it is absorbed in the
______________________. Peak blood alcohol concentrations happen within __ of ingestion. - List the factors that can slow down alcohol absorption:
- Alcohol is metabolized by the ___ and is given metabolic _____, meaning it will be metabolized before any other toxin.
- ______________________() metabolizes small amounts of alcohol. With great amounts ingestion, the ___________________________________(__) helps to metabolize alcohol.
- Ethanol is metabolized into ______________, which is toxic and can degrade to form _________, which can be used to make fatty acids. (see the picture on the “Alcohol metabolism” slide from lecture or Fig. 12.24 on page 414 of your textbook)
- Describe why it is dangerous to take some medications (like Tylenol) with alcohol.
- Why is it unsafe to drink alcohol and drive a car? (include short term effects of alcohol)
- Alcoholic liver disease is progressive. The first stage is ___________, a condition where _ accumulates in the liver. If alcohol consumption continues, it can develop into the second stage, ______________________, where the liver becomes inflamed. Both of these can be ________ if alcohol is stopped. Once the liver stops functioning and fibrous connective tissue form, stage 3, or _________ has developed, which is irreversible.
- List three (3) reasons why alcohol might contribute to malnutrition:
- Describe the potential health risks and benefits of alcohol consumption.
Health risks Health benefits
Cancer (use your Cancer reading to help answer these new few questions)
- _____ is when old or damaged cells undergo programmed cell death.
- Describe the multi-step process of cancer development (provide name of the step & DESCRIBE what is happening in that step):
- If a tumor is _______, it is cancerous. If it is ______, it is not.
- Early ________ is one of the best way to prevent deaths from cancer. If a cancer is found, it can be treated with _____________, _______________, and ___________.
- Consuming adequate protein and nutrient dense foods ensure adequate nutrition for cancer patients. Provide 2 examples of each:
- Protein rich foods:________________, _______________
- Nutrient dense foods: _____________, _______________
- If 25% of cancers are due to non-modifiable risk factors, like genetics, what percent of cancers are due to environment and lifestyle risk factors? % (hint: 100% – 25% = _%)
- Based on the 8 nutrition recommendations to prevent cancer, name 3 that you could realistically incorporate into your life:
Week 16
Physical Activity
- The four components of fitness are _________, _______, ______, and _______________.
- Aerobic activity increases VO2 max and lowers ______________. Examples of aerobic activity are __________ and _________.
- Anaerobic activity consists of ________ of ________ activity, lasting about _ seconds.
- Muscle strengthening activities cause muscles to increase in strength/size, known as _________________. It also builds muscle ________.
- The Physical Activity Guidelines for Americans recommends minutes of moderate-intensity or __________minutes of vigorous-intensity exercise weekly and performing muscle-strengthening activities at least __ days/week.
- Aerobic activity raises heart rate to _ of maximum. As we get older, our max heart rate _____________. (see graph on “Exercise in the aerobic zone” slide for help)
- What are some of the benefits of exercise?
- Aerobic metabolism is done when __ is present and uses ____, ___, and _ for fuel. It produces __ ATP compared to anaerobic metabolism. Aerobic metabolism is used at rest and for light/moderate activity.
- Anaerobic metabolism only uses ____ for fuel. This is done when intensity of activity increases.
- In the first few seconds of a workout, ATP is supplied by ATP-creatine phosphate. Since this is limited, while inadequate oxygen is available, ____ metabolism uses blood or muscle ______ to make ATP. Once oxygen delivery has increased enough, we switch to ______ metabolism, which uses both _________ and _____ to make ATP.
- Are amino acids a predominant source of fuel for exercise? Yes or no? _
- Fatigue or “hitting the wall” occurs when ___ stores are depleted. Athletes can maximize stores by __________for 1-3 days before competition while eating a very _______ carbohydrate diet, consisting of – _ g carb/kg of body weight/day.
- Describe the macronutrient needs for athletes:
a. Carbs:
b. Fat:
c. Protein: (be specific with recommendations for both strength & endurance athletes!)
- The purpose of water is to transport ___ and ___ to muscles, and to remove waste. It also _______________________ so we don’t overheat. Without adequate water, __________ can occur, which reduces performance.
- Describe the fluid recommendations for athletes:
a. Before exercise:
b. During exercise:
c. After exercise:
d. For exercise lasting <1hr:
e. For exercise lasting >1hr:
- An example of a meal you should consume before exercise is ____________. (contains high carbohydrate, moderate protein and fat, low fiber)
- An example of something you can consume during exercise is ___________.
(contains carbohydrate and electrolytes) - An example of something you should consume after exercise is ___________.
(contains sodium, high carbohydrate, and protein)
Note: you should be able to understand WHY these nutrients are recommended. Make sure you understand the main goals before, during, and after exercise when it comes to nutrition.