Healthy Diet Planning

  1. The DGA are nutrition and lifestyle recommendations that are updated every __ years.
  2. The DGA are recommendations designed to promote ____, and reduce the risk of ________, and meet ________.
  3. 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.
  4. What types of people/professions will likely use the DGA? (name 3 types from your reading)
  5. 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 ____________.
  6. A healthy diet pattern can be _______ to individual needs and preferences.
  7. 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:

  1. 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
  2. Are Americans currently meeting the DGA recommendations? Yes or no? __
  3. Where does most of the added sugar come from in the U.S. diet? _________
  4. Where does most of the sodium come from in the U.S. diet? _____________
  5. MyPlate is a visual nutrition guide based off the DGA and it emphasizes _______, _____, ____________ and _____________ foods to help balance nutrients and calories.
  6. Is MyPlate available in only English? Yes or No? __
  7. 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)
  8. Why is it important to develop an eating pattern that is satisfying to you?
  9. Diet planning involves: _________, __________, and ___________.
  10. 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:
  11. _____ Calories provide many calories but little nutrients. They mostly come from foods with ______________ or _____________.

Dietary Supplements

  1. A Dietary supplement is a product that contains one or more ____________ intended to ___________ the diet.
  2. 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.
  3. What are some specific supplement recommendations for the following groups?:
  • Elderly:___________________________________________
  • Smokers:__________________________________________
  • Pregnant women:___________________________________
  1. What two things did DSHEA 1994 accomplish regarding supplement regulation?
  2. The FDA ______________ regulates the dietary supplement industry.
  3. If you experience an adverse effect from taking a dietary supplement, what should you do?
  4. __________________________ is where supplement companies hire outside agencies to test their products.
  5. What are some other companies that do these types of testing on supplements?

Week 15
Food Labeling

  1. The ______________________________ (__) regulates food labels.
  2. Serving sizes on the labels are not recommendations of how much to eat, but rather they are based on the amount that is _________________________.
  3. 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
  4. What does the % Daily Value show?
  5. If a serving of food provides % DV or less/serving, it is in that nutrient.
  6. If a serving of food provides % DV or more/serving, it is ___ in that nutrient.
  7. How are nutrients chosen for listing on food labels?
  8. Nutrients listed on the Nutrition Facts label that we should be getting less of include:
    ___, ______, _____, & _____
  9. Nutrients listed on the Nutrition Facts label that we should be getting more of include:
    ____, ______, _____, ______, & _____
  10. 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
  11. On ingredient lists, the ingredient that is _______________ is listed first.
  12. 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.
  13. 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

  1. Alcohol is used to refer to beverages that contain __________.
  2. One drink typically has _ – g ethanol and __ Calories from alcohol alone.
  3. One drink is equivalent to _ of wine, of beer, and of distilled spirits.
  4. Moderate alcohol consumption is drink/day for women and __ drinks/day for men.
  5. Alcohol can have immediate effect in the body because it is absorbed in the
    ______________________. Peak blood alcohol concentrations happen within __ of ingestion.
  6. List the factors that can slow down alcohol absorption:
  7. Alcohol is metabolized by the ___ and is given metabolic _____, meaning it will be metabolized before any other toxin.
  8. ______________________() metabolizes small amounts of alcohol. With great amounts ingestion, the ___________________________________(__) helps to metabolize alcohol.
  9. 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)
  10. Describe why it is dangerous to take some medications (like Tylenol) with alcohol.
  11. Why is it unsafe to drink alcohol and drive a car? (include short term effects of alcohol)
  12. 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.
  13. List three (3) reasons why alcohol might contribute to malnutrition:
  14. 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)

  1. _____ is when old or damaged cells undergo programmed cell death.
  2. Describe the multi-step process of cancer development (provide name of the step & DESCRIBE what is happening in that step):
  3. If a tumor is _______, it is cancerous. If it is ______, it is not.
  4. Early ________ is one of the best way to prevent deaths from cancer. If a cancer is found, it can be treated with _____________, _______________, and ___________.
  5. Consuming adequate protein and nutrient dense foods ensure adequate nutrition for cancer patients. Provide 2 examples of each:
  • Protein rich foods:________________, _______________
  • Nutrient dense foods: _____________, _______________
  1. 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% = _%)
  2. Based on the 8 nutrition recommendations to prevent cancer, name 3 that you could realistically incorporate into your life:

Week 16
Physical Activity

  1. The four components of fitness are _________, _______, ______, and _______________.
  2. Aerobic activity increases VO2 max and lowers ______________. Examples of aerobic activity are __________ and _________.
  3. Anaerobic activity consists of ________ of ________ activity, lasting about _ seconds.
  4. Muscle strengthening activities cause muscles to increase in strength/size, known as _________________. It also builds muscle ________.
  5. 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.
  6. 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)
  7. What are some of the benefits of exercise?
  8. 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.
  9. Anaerobic metabolism only uses ____ for fuel. This is done when intensity of activity increases.
  10. 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.
  11. Are amino acids a predominant source of fuel for exercise? Yes or no? _
  12. 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.
  13. Describe the macronutrient needs for athletes:
    a. Carbs:

b. Fat:

c. Protein: (be specific with recommendations for both strength & endurance athletes!)

  1. 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.
  2. 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:

  1. An example of a meal you should consume before exercise is ____________. (contains high carbohydrate, moderate protein and fat, low fiber)
  2. An example of something you can consume during exercise is ___________.
    (contains carbohydrate and electrolytes)
  3. 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.

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