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Nutrition1

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6 classes of nutrients:
Carbohydrate Fat Protein Vitamins Minerals Water
The compound that supplies energy but cannot promote growth or repair
Alcohol
Five of the leading causes of death that have been linked to diet
Heart disease Cancer Stroke diabetes hypertension
Lifestyle elements associated with optimal quality of life and longevity
avoiding excess alcohol not smoking maintaining healthful weight exercising regularly sleeping seven to eight hours a day eating regular meals
How the diets of centenarians in Okinawa differ from the diets of most Americans
500 calories less than Americans, eat lots of whole grains/fruits/vegetables, they eat seaweed and seafood at least 3 times a week, eat soy foods, limit intake of beef/poultry, drink plenty of water/tea and they use alcohol in moderation, consume few sweets
Where most Americans look first for information on nutrition
Television
The DRI for energy nutrients
Protein 10-35%, Fat 20-35%, Carbs 45-65%
Food labels must contain this info:
The name of the food, also known as the statment of identity. The name of the manufacturer, packer, or distributor, as well as the firm's city, state, and zip code. The net contents of the package, which tells you the quantity of the food product that is in the container and helps you compare prices. The ingredients list, with items listed in descending order by weight. The first ingredient listed makes up the largest proportion of all the ingredients in the food; the second largest amount; and so on.
Nutrients Panel:
set by the government, and by the values that are used are the % daily value. It is a separate for nutrient labeling, based on a 2000 calorie diet. There are certain nutrients required to be listed vitamin a, c calcium and iron.
The definition of % daily value
The amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet. The % Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet.
The definition of phytochemicals
Substances found in plant foods that have protective qualities. (I.E. Color your plate).
Health Claims
A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufactures must adhere to strict government guidelines when making such claims.
Nutrient Content Claims
claims such as "low calorie" and "low fat" used on food labels to help consumers who don't want to scrutinize the Nutrition facts panel get an idea of a food's nutritional profile. These claims must adhere to the Food and Drug Administration standard.
Definition of nutrition (fill in the blank)
The study of foods, their nutrients and other chemical components, their actions and interactions in the body, and their influence on health and disease.
Definition of malnutrition (Fill in the Blank)
any condition caused by an excess, deficiency, imbalance of calories or nutrients.
Definition of health promotion (Fill in the Blank)
Helping people achieve their maximum potential for good health.
Grains
1 oz is 1 slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked rice, cereal, or pasta. Vegetables- 2 as much raw leafy vegetables to = 1 cup.
Fruit
dry fruit counts as twice as much.
Dairy
one cup= 1 & 1/2 oz natural cheese, or 2 oz processed cheese
Protein
½ oz nuts/seeds, ¼ cup cooked dry beans, 1 oz meat, 1 egg=1 oz, 1 tbsp peanut butter=1 oz.
The four factors that work together to determine a person's likelihood of suffering from a degenerative disease
Genetics/Heredity, lifestyle, social factors, environment
Maintain a healthy diet
balancing calories with exercise eat more nutrient dense food eat fewer foods with sodium, trans fat, saturated fat
person's likelihood of suffering from a degenerative disease
Genetics/Heredity Lifestyle social factors environment
The concept of nutrient density
Foods the supply large amounts of nutrients for the amount of calories they provide.
The red flags that can help you identify questionable nutrition claims
Medical establishment won't accept it, Uses testimonials and anecdotes, etc.
The definition and role of the NCAHF
National Counsel Against Health Fraud. It monitors the info on media, and they investigate complaints. Relies on consumers. Not large enough company to monitor all the time.
How the diets of centenarians in Okinawa differ from the diets of most Americans (p. 11)
500 calories less than Americans, eat lots of whole grains/fruits/vegetables, they eat seaweed and seafood at least 3 times a week, eat soy foods, limit intake of beef/poultry, drink plenty of water/tea and they use alcohol in moderation, consume few sweets

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