Section 1
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Cards (237)
Section 1
(50 cards)
fibers
-polysaccharides found in plant foods that the body cant digest or absorb -some digested b bacteria in the large intestine -helps things to move along in the digestive tract -if deciding to heat more fiber should do so slowly and drink lots of fluids to give your intestine time to adapt
dietary reference intakes for fiber
-AI for total fiber is 14g/1000kcal -38g for men 19-50 -30g for men over 50 -25g for women 19-50 -21g for women over 50 -reference for DV=25g
function of carbohydrates
-primary source of energy (central nervous system and RBCs rely almost solely on glucose, which is stored in liver and muscles as glycogen) -spares protein from being burned for energy because if you dont have enough body will start breaking down muscles /protein -helps body use fat efficiently -part of some connective tissue, hormones, enzymes, and genetic material
7 approved sugar substitutes
-sometimes marketd as no sugar, but really have sugar alcohols 1. saccharin 2. aspartame 3. acesulfame-K 4. sucralose 5. neotame 6. stevia 7. luo han guo fruit extract
gelatinization
when starches are heated they absorb water and swell in size, usually used as thickeners and acid is added afterwards to break it dow
health effects of insoluble fiber
1. alleviates constipation and lowers risk of hemorrhoids and diverticulosis by increasing fecal weight and speeding fecal passage through the colon 2. may help with weight management
normal range of blood sugar
70-110
factors that lead to most cardiovascular disease
-atherosclerosis (condition characterized by plaque buildup along artery walls - a silent process, happens slowly over a long period of time), causes high blood pressure because vessels get narrower
effect of diet on causing cardiovascular disease/ atherosclerosis:
-cholesterol from food has little effect -saturated fats and trans fatty acids increase LDL and trans fat also decreases HDL
types of fibers
soluble or viscous - absorbs water from intestines and makes a gel, helps to solidify things in intestines and given when patients have diaherrea insoluble or nonviscous - undigestable fiber
bran
-outer shell of whole grain that protects the seed and contains fiber, B vitamins, and trace minerals -insoluble and soluble fiber -multi-functional layers removed from white flour
health effects/ nutrient loss due to commercial milling of grains
-reduces vitamin B content, fiber and minerals -1942 enrichment of milled grains became law, thiamin, riboflavin,niacin, and iron -1996 folate was added to the list to prevent spina bifidia in newborns -milled grains lack significant fiber which can lead to colon cancer and heart disease
metabolic syndrome
-characterized by: excessive abdominal obesity (fat is near organs) -defined by: -men waist circumference 40 inches or higher -women waist circumference 35 inches or higher -high blood triglycerides and/ or low HDL, triglycerides equal or higher than 150mg/dl -poor blood sugar control -raised blood pressure
example of foods that cause a low glycemic response
soybeans, peanuts, high fiber foods, grapefruit, kidney beans
chicory root
-from the chicory plant is a bushy herb that is native to Europe, North America, and Australia -chicory roots contain high levels of inulin, which is a polysaccharide, which has been used as a sweetener and probiotic and promoted as a dietary fiber
endosperm
middle part of the shell that provides energy, carbohydrates, protein and some B vitamins -source of white flour and has starch granules, cellulose and hemicellulose
examples of foods that cause a high glycemic response
waffles, simple sugars, french fries, bagels, cantaloupe, raisins, pizza get hungrier quicker because its a quick rise in blood sugar
germ
part of the whole grain that is nourishment for the seed and contains B vitamins, vitamin E, trace minerals and phytochemicals -contains embryo (genetic material to grow new plant), oil (fats)
diverticulosis
-chronic condition of having pouches in intestines, food can get stuck in pouches and inflamed -a high fiber diet helps to move food through intestines and prevents it from getting stuck in pouches
food sources of soluble fiber
-fruits -legumes -oats, barley and rye -seeds and veggies
food sources of insoluble fiber
-wheat bran, brown rice, whole grains -vegetables (cabbage and carrots) -fruits -legumes
health issues of atherosclerosis
-causes hardening of abnormal fatty deposit and plaque buildup occurs in the arteries and vessels causing blood pressure to rise -fatty deposits build up in vessels and actual vessel starts to harden (less flexible)
ways that manufacturers reduce carbohydrates in food
-substitute soy flour, soy protein, or wheat gluten (higher in protein) for refined flour -substitute artificial sweeteners and/or sugar replacers (aka called polyols) for sugars -add fiber such as wheat bran -add high-fat ingredients such as nuts to improve flavor and/ or add bulk
components of sucrose/ sugar
50% fructose and 50% glucose
health issues of heart disease
-effects the heart and blood vessels
normal blood pressure
ventricular systolic number (contraction) is on top and diastolic (relaxation) is on the bottom <120/80
plant-based thickeners from fiber
-carrageenan and agar derived from seaweed -some gums from plants including (gum arabic, locust bean gum, pectin from oranges and apples)
lactose
sugar in milk
sugar replacers aka polyols
-group of carbohydrates that are sweet and occur naturally in plants -usually end in "ol" i.e. sorbitol, xylitol found in sugar-free gums and candy
simple carbohydrates
natural sugars and added (refined) sugars i.e. fructose and glucose
nutrient content of grains
-grains are the seed of the plant and store nutrients for germination -contain 70-90% carbohydrates, 6-14% protein, and 1-7% fat -minerals including iron, magnesium, potassium, copper, and zinc
food sources of whole grains
whole wheat, whole rye, oatmeal, whole oats, whole hulled barley, popcorn, brown rice, quinoa
dietary guidelines for Americans recommendation of whole grains per day
3+ servings/day
how much sugar in a 12oz can of soda
10 tsp of sugar
how much sugar does the average american consume per day
22.7 teaspoons
glycated hemoglobin (HbA1c)
-measure of sugar that is incorporated into RBCs -marker of diabetic control if around 3-6% -diabetic levels are higher due to high blood glucose levels -causes change in protein function and capillary damage in uncontrolled diabetic -results in loss of feeling in limbs leading to amputations, retinopathy, and renal disease
health effects of soluble fiber
1. lowers risk of heart disease and stroke by binding bile 2. lowers risk of diabetes and controls diabetes by slowing glucose absorption 3. hold moisture in stools and softens them
words that do not describe whole grains
-enriched flour, degerminated (on corn meal), bran, and wheat germ
risk factors for heart disease
-cigarette smoking and exposure to tobacco smoke -high blood cholesterol -high blood pressure -high C reactive protein (measured in blood, marker of stress/ inflammation, if high = high inflammation) -physical inactivity -obesity and overweight -diabetes -stress -increasing age -males more prone than females -post menopausal -family history of premature heart disease -race
lactose intolerance
-an intolerance to milk and most milk products due to a deficiency of the enzyme lactase -symptoms include flatulence and diarrhea within 30mins to 2 hours after consumption -especially prevalent among Asian Americans, Native Americans, African Americans, Latinos -treatment requires a diet limited in lactose -most people can drink small amounts of milk especially if taken with with food -cheeses dont have as much lactose in it so can be tolerated more
complex carbohydrates (polysaccharides)
starch and fiber -made of a long chain of glucoses linked together (straight or branched) -found only in plant foods (grains, legumes, veggies and some fruits) i.e. sucrose (fructose + glucose) main added sugar
components of high fructose corn syrup (HFCS)
55% fructose, which is metabolized by the liver differently -correlates to rise in obesity
effects of sugar on health
-dental cavities -obesity -diabetes -heart disease -hypoglycemia (high blood sugar) -hyperactivity in children
leading causes of death in US
-heart disease, cancer, chronic respiratory diseases, stroke (cerebrovascular diseases or CVA) -11 of the top 15 causes of death potentially impacted by nutrition such as dementia, diabetes, obesity, liver disease, hypertension, renal disease
health benefits of whole grains
-more nutrients -phytochemicals -more fiber -all B-vitamins except B 12
nutritional consequences of the maillard reaction
-glycation of amino acids -heterocyclic amines, carcinogenic
reactions that occur when cooking carbohydrates
non-enzymatic browning 1. caramelization (melting and browning of sugars at high heat above 100C, acrid smell if burnt) 2.maillard reaction (browning reaction due to heating of proteins and sugars, can occur with storage and increase intensity of flavors
benefits/ characteristics of sugar replacers or polyols
-dont provide as many kcals as sugar, only about 2kcal/gram compared to 4 kcals/ gram of sugar -dont promote tooth decay -taste sweet, but not as sweet as sugar -add bulk and texture to foods -cause smaller increases in blood sugar and insulin that sugar
glycemic response
-how quickly and how high your blood sugar rises after eating depending on the type of food consumed -low preferable to high, which is important for people with diabetes and may decrease the risk of heart disease, type 2 diabetes, colon cancer and help with weight management -not promoted because you can get other nutritional benefits and eat in combination
starches used as thickeners
-grain starches (white wheat flour and corn starch) -root starches (tapioca, arrowroot, and potato starch) -waxy, high amylopectin starches (rice and corn)
Section 2
(50 cards)
flexitarians
eat mostly vegetarian, but occasionally eat meat
tips for making gluten-free bread
-add extra eggs, egg whites help as binders to prevent crumbling -use xanthan gum for volume/ fluffiness -thicken with cornstarch, guar gum, arrowroot or tapioca -bake in smaller pans and round shapes -add extra fats to improve texture and taste -additional moisture may be needed (condiments, milk, eggs)
menu planning to lower cancer risk
1. offer lower-fat menu items and offer more plant-based menu items 2. avoid salt-cured, smoked, and nitrite containing cured foods 3. offer high-fiber foods 4. include lots of fruits and veggies (especially cruciferous veggies) 5. offer foods that are good sources of beta-carotene, and vitamins C and E 6. offer alternatives to alcoholic drinks 7. reduce the potential carcinogens, polycyclic aromatic hydrocarbons (PAH's) and heterocyclic amines (HA's) 8. foods that are antioxidants
celiac disease
-affects 1 out of 133 people in US -diagnosed more recently because testing is getting better -can do a blood test for antibodies and if it comes back negative do intestinal biopsy, damage to villi, can repair themselves -autoimmune disease, not an actual food allergy -intolerant to gluten (a protein found in grains that holds dough together, changes the structure of absorptve cells in small intestine), which is found in wheat, barley, rye, oats (sometimes because they are processed in factories that also process gluten products) -may have abnormal (flat or loss of) microvilli with repeated exposure to gluten, so you cant absorb/ digest nutrients it just goes through the GI tract so food is not properly absorbed, even small amounts of gluten can damage the intestinal lining, damage may occur even if there are no symptoms -treatment is a gluten-free diet (all or nothing diet, follow all the time or it wont work)
type 1 diabetes
-used to be called insulin dependent diabetes (IDDM) and juvenile diabetes -genetic disorder usually developed in childhood -cause = inadequate insulin production by pancreas -warning signs = increase thirst and hunger because blood sugar increases but not getting enough into cells -treatment includes insulin, diet that involves carbohydrate counting, consistent intake of carbs and insulin matching to eating -exercise improves cells receptiveness to insulin
pesco-vegeterains
vegetarians that eat fish
side effects of malabsorption if person with celiac eats gluten
-weight loss, diarrhea, fatigue, excess gas, bone disease, growth failure, vitamin deficiencies, iron deficiency anemia
low vs high glycemic index foods
-high glycemic index foods such as white bread and sugar cause a sharp and fast increase in blood glucose levels and then a fast decrease that makes your body think its hungry again -foods that have a low glycemic index like an apple, yogurt or lentils blood glucose levels rise low, slow and steady, keep you full for longer
grains to avoid if celiac
-wheat (all forms and all varieties) -barley -rye -oats (sometimes)
nutrients of concern for vegetarians
-protein -vit. B12 -vit. D -calcium -iron -zinc
C Reactive Protein (CRP)
-produced by the liver -level of CRP rises when there is inflammation throughout the body -obese/ diabetic patients will have high CRP levels
types of rye
-rye bread, rye flour, triticale (a blend of wheat and rye)
vegans
vegetarians that do not eat any animal products (diary, eggs) (need source of B12)
trends in consuming fat in US
-total fat consumption is going up because salad and cooking oil have gone up (healthy fats), using olive oil in everything -shortening, margarine has gone down
barley deriavties
-malt flavoring, malt extract, malt syrup, malted milk, malt beverage, malt vinegar, brewer's yeast, beer, ale, stout
polycyclic aromatic hydrocarbons (PAH's)
-found in the smoke that billows up when fat drips from meat or fish onto a heat source -when the smoke envelopes the meat on the grilling rack, it efficiently transfers PAHs to the meat's surface
what are gluten-free grains like
-textures are more grainy -products may be dry, tend to crumble easily -dense structure - hard products -shorter shelf life -experiment with different products
TLC diet
-low saturated fat (less than 7% total kcals) -low cholesterol (less than 200mg/day) -only enough kcalories to maintain a desirable weight and avoid weight gain -if LDL is not lowered enough, the amount of soluble fiber can be increased -encourage food high in fiber
lacto-vegetarians
vegetarians that also eat dairy
Therapeutic Lifestyle Changes (TLC)
-helps to lower cholesterol -TLC diet -physical activity -weight management (if weight loss is needed) -drug treatment (if needed) including statins such as crestor, lipitor, vytorin, pravachol
heterocyclic amines (HA's)
-formed when high cooking temperatures cause a chemical reaction between naturally occurring amino acids and sugars in the meat and creatine, which is found in muscle tissue -HCA's have been found not only in grilled meats, but also in fried and broiled meats, especially well-done red meat
types of what to avoid if celiac
-all forms: -wheat starch -wheat bran -wheat germ -cracked wheat -hydrolyzed wheat protein -all varieties: -spelt, kamut, einkorn, emmer, semolina, durum, atta other terms for wheat: -bulgur, couscous, durum, einkorn, emmer, enriched flour, farina, farro, graham flour, kamut, matzo, matzo meal, orzo, panko breadcrumbs, seitan, self-rising flour, semolina, spelt, udon noodles
what should your total cholesterol be?
less than 200mg/dL -200-239 is borderline high -240 or more is high
prehypertension blood pressure
systolic - 120-139 or diastolic 80-89
treatment for diabetes
-individualized diet to: -maintain good glucose control -keep blood levels of fat and cholesterol in normal ranges -maintain or get body weight within a desirable range, including adequate exercise -look at total carbohydrate, not just sugar: -sugars are allowed in moderation -consideration to glycemic index (include as many foods in diet that have a low glycemic response)
raw food
people that do not cook food above a certain temperature
dietary guidelines from the American Cancer Society
-eat a variety of healthful foods with an emphasis on plant sources, fruits and veggies -adopt a physically active lifestyle -maintain a healthful weight throughout life -limit alochol consumption
unexpected foods with gluten in them
-soy sauce, vanilla extract, powder coating on gum, make-up products -communion wafers -licorice -some meds/ vitamins -play dough -beer, hard lemonade -some cosmetics -imitation seafood -dried fruit -gravies -soup mixes -thickeners -seasoned chips -bouillon cubes -cold cuts -rice mixes -breaded items -frying oils -need to check labels consistently
HDL cholesterol
good cholesterol and helps to keep cholesterol from building up in the arteries should be more than 40
high blood pressure
stage 1: systolic is 140-159 or diastolic is 90-99 stage 2: systolic is 160 or higher or diastolic is 100 or higher
types of lipids
-fats -oils -cholesterol -lecithin
lacto-ovo-vegetarians
vegetarians that eat eggs and dairy
type 2 diabetes
-nearly 90% of people with diabetes -age of onset usually over 45 (now seen in more kids) -most frequently occurs in overweight individuals -slow onset of symptoms -usually runs in families -easier to control than type 1, some can control with diet and oral drug -people with gestational diabetes in pregnancy are more likely to develop type 2 diabetes despite weight -used to be called non-insulin diabetes (NIDDM) and adult-onset DM-adults, now common in children -causes = cells become resistant to insulin and diabesity, still making insulin but cells are not responding -treatment includes pills and insulin, diet/ weight loss, and exercise
menu-planning guidelines for vegetarians
1. use a variety of plant protein sources at each meal including soy, legumes, lentils, nuts and seeds 2. use a wide variety of vegetables 3. choose low-fat and nonfat varieties of milk and milk products and limit egg yolks 4. provide foods that have nutrients of special importance including vit. D and B12, calcium, iron, zinc and alpha-linolenic acid (found in flaxseed)
potential health benefits of vegetarian eating
lower incidence of: -hypertension, coronary artery disease, colon and lung cancer, type 2 diabetes (tend to be lower weight), diverticular disease of the colon because they get lots of fiber
coronary heart disease (CHD)
-damage to or malfunction of the heart caused by narrowing or blockage of the coronary arteries -angina (chest pain) -heart attack (myocardial infarction) -stroke is blockage of brain vessel or ruputuring
ways to prevent/ reduce HA's
1. precook meat in the microwave (so it cooks faster) 2. marinate meat and poultry 3. dont grill frozen meat (takes longer to cook) 4. grill meat in small chunks (so it cooks faster) 5. lower the heat 6. well-done grilling means no well-done meat
alternative gluten-free flours
-rice flour, potato starch, bean flours, tapioca starch can be combined with stabilizers such as guar gum, xanthum gum
oats and celiac
-questionable because most forms are cross-contaminated with gluten -pure, uncontaminated oats are available but are not recommended at initial diagnosis because some individuals can "cross-react"/ more sensitive with oats
ways to reduce PAHs
1. avoid fatty cuts of meats that tend to drip onto the heat source 2. by cooking with indirect heat rather than placing foods directly over coals 3. avoided completely if you stop fat from dripping on the heat source by using a layer of aluminum foil between meat and coals
reasons for becoming a vegetarian
-health benefits, ecology/ good for environment, economics (veggies cost less), ethics, religious beliefs
LDL cholesterol
-bad cholesterol and is the main source of cholesterol buildup and blockage in the arteries should be less than 100mg/dL 100-129 is above optimal 130-159 is borderline high 160-189 is high
lifestyle modifications for people with high blood pressure
-lose weight if overweight (even 10% redution helps blood pressure) -exercise regularly -adopt DASH diet (high in potassium, calcium, and magnesium which all help to maintain a normal healthy blood pressure) -reduce sodium intake to less than 2300mg/day (adopt a <1500mg sodium diet if you're 51 and older, black, or have hypertension, diabetes, or chronic kidney disease) -limit alcohol intake to no more than 2 drinks/ day for men and 1/day for women
DASH diet
Dietary Approaches to Stop Hypertension -helps decrease blood pressure -focuses on low fat protein, fresh fruit, and veggies, low sodium -high in potassium, calcium, and magnesium (all help to maintain blood pressure) -based on a 2,000 calorie day diet, recommends the following servings per day: 7-8 servings of grain and grain products 4-5 servings of veggies 4-5 servings of fruits 2-3 servings of low-fat or nonfat dairy products 2 or fewer servings of meat, poultry, or fish 4-5 servings of nuts, seeds and legumes per week -limit intake of fats and sweets
how cancer develops in your body
-a mutation arises in a normal cell from a stimulus such as smoking, x-rays, chemicals etc. -sometimes cell is repaired or replaced and no tumor is developed or a promoter such as alcohol, fat, and estrogen causes a tumor -tumor metastasizes (leaves tissue to other sites)
triglycerides
another form of fat in your blood -changes throughout the day, increases after a meal
mayoclinic pyramid for vegetarians
-fruits veggies, whole grains, legumes and beans should be consumed at every meal -nuts, seeds, egg whites, soy, dairy, and plant oils should be consumed daily -eggs and sweets should be consumed weekly -daily physical activity -alcohol in moderation -6 glasses of water/ day
functions of lipids
-insulation -cushion around critical organs -provides energy (adipose cells are a compact energy source) -protein-sparing -part of all cell membranes -transport of fat-soluble vitamins -essential fatty acids
safe starches for people with celiac
-corn, potato, rice-wild or brown rice, tapioca, buckwheat, flours made from beans and nuts, amaranth, arrowroot, millet, montina, quinoa, sorghum, teff
in food, fat enhances
-taste, flavor, aroma, crispness, juiciness, tenderness, creamy feeling, and feeling full, and smooth texture
Section 3
(50 cards)
fat substitutes from carbohydrates
-provide 0-4 kcals/ gram -cellulose gel -carrageenan (seaweed derivative) -pollydextrose (made from dextrose with small amounts of sorbitol and citric acid) -oatrim and other high fiber ingredients -starch, modified starch -dextrins and maltodextrins -gums -z-trim (powder made from hulls of oats, soybeans, peas, rice and bran from corn or wheat)
complete protein
provides all of the essential amino acids in the proportions needed
organic eggs
-feed must be organic but no greens/ grass required
why do eggs turn green?
-overcooking -older eggs
plant sources of omega-3 fatty acid
flax, borage, perilla or sishu (mint family)
food sources of monounsaturated fats
-olive oil -canola oil -peanut oil -margarine made with canola oil and other highly monounsaturated fat -mono = one c=c
food sources of polyunsaturated fats
-safflower oil -corn oil -soybean oil -sesame oil -sunflower oil -nuts and seeds -poly = more than one c=c
which type of plant food provides the most protein?
grains, legumes, and nuts usually have more protein than veggies and fruits
salatrim
-fat based fat substitute only 5 kcal/g used in chocolate chips for baking
most beneficial fat substitute
water
denaturation
-structure and thus function of protein is broken down -irreversible i.e. frying an egg i.e. acid (lemon juice) will start to denature protein
types of triglycerides
saturated triglycerides (sat. fat) monounsaturated fat polyunsaturated fat
incomplete protein
at least one limiting amino acid
structure of a triglyceride
glycerol with three fatty acids
omega-3 eggs
-fed flaxseeds, but does not make a huge difference in diet
protein content of 3oz lean met
20g/ serving
rancidity
-deterioration of fat, resulting in undesirable flavors and odors -saturated fats are more resistant to rancidity than unsaturated fats -rancidity is quickened by air, heat and ultraviolet light -to prevent rancidity, store fats and oils in tightly sealed containers and in cool, dark places
nonessential amino acids
-one more more may become essential = conditionally essential (needed under certain circumstances) i.e. juven is marketed as an conditionally essential amino acid supplement that is a cure all
fat substitutes from proteins
-simplesse - 1-2 kcal/g, from egg white and milk protein
functions of proteins
-act as structural component in cells -builds and maintains body tissues -found in many enzymes, some hormones and all antibodies -acts as taxicab, transporting iron and other minerals some vitamins, fats, and oxygen -acid-base balance of the blood -fluid balance -as a last resort, provides energy
food sources of saturated fat
-animal foods -cheese -whole milk -fats in baked goods -butter -margarine -coconut oil
essential or indispensable amino acids
-have to get them in your diet
USDA ranking of the quality of egg
-based on yolk height and white spread
processing of oils
-vegetable oils obtained from fruits, seeds, and nuts -oil removed by pressing, use of solvents to increase extraction -additional refining improves quality -winterized oils - also called salad oils remain liquid when regrigerated
dietary sources of omega-6
aka linoleic acid -americans get more than enough omega-6, but not enough omega-3 -C=C on sixth to last carbon -vegetable oils (canola, soybean, sunflower, palm) -poultry -seeds (flaxseed, pumpkin, pine nuts) -nuts (cashews, walnuts, and pecans) -grains and cereals (including wheat)
composition of an egg white
-mostly water, 10-13% protein, 0g fat, B-vitamins including riboflavin and biotin -readily denatured
food sources of trans fatty acids and health effects
-occur naturally at low level sin meat and dairy foods -trans fat that we eat are due to hydrogenation (makes oil a solid) of vegetable oils to make shortening, margarine and fats for frying -baked goods, breads -fried potatoes, chips -raise blood cholesterol levels as much as saturated fats
lecithin
-phospholipid -vital component in cell membrane -made in the liver, so is non-essential nutrient -acts as an emulsifier (brings wet and dry ingredients together)
composition of egg yolk
-mostly water, 20% protein, 33% fat including cholesterol, fat soluble vitamin A -lutein, other carotenoids depending on feed
protein content of 1/2 cup soy beans
15g/ serving
proteins
-essential part of all living cells found in plants and animals -protein is in your skin, hair, nails, muscles, etc. -made of amino acids, which contain nitrogen which is essential for life
olestra
-carbohydrate based fat substitute -o kcals because its too large to be digested, reduces absorption of fat-soluble vitamins and carotenoids from foods eaten at the same time, causes diarrhea in some individuals, warning label on packages and fortified with fat-soluble vitamins
protein content of 2T peanut butter
8g/serving
determining percentage of kcals from fat
-divide number of kcals from fat by the number of total calories x100 -fat g-->cal, multiply grams by 9 to get fat cals i.e. 27 kcals from fat/ 140 total kcals x100= 19%
protein content of 1 cup milk
8g/serving
typical feed of industrial chickens
-corn/soy with vitamins -may have additives -pesticides/ antibiotics added to feed
how to boil an egg
-place eggs in cold water and heat -simmer for 10-15 minutes depending on desire yolk hardness -plunge into cold water -easier to peel the older they are
food sources of proteins
-particularly rich in animal foods and source of complete protein, but are higher in fat and sat fat than plant foods, which have no cholesterol
hydrogenation
-liquid oil turns into solid "plastic" fats (shortening and margarine) -advantages: -neutral flavor, higher smoke point, resist oxidation - less likely to become rancid, longer shelf life, shortening may be creamed with sugar or "cut" into flour and margarine may be spread on butter
percentage of fat by weight
-multiply percentage of fat by the weight i.e. finding the percentage of fat by weight for 2% milk (2% means 2% fat by weight no calories) so multiply percentage by 240ml, which will give you gfat X9kcals = number of calories from fat/ number of total cals in 1 cup of milk i.e. 1%milk240ml =2.4g fat9cal = 21.6cal from fat/ 100 total cals in 1 cup of 1% milk = 21% 240ml = 1 cup -promote 1% and skim milk, 2% is high in fat
free range eggs
-very little outdoor exposure required for USDA standards, better to buy from a farmer you know
cholesterol
-an odorless, white, waxy, powdery substance -present in every cell in your body and is needed to make bile acids, cell membranes, hormones (i.e. sex hormones) and vitamin D pathway -liver makes it for you so not necessary in your diet -we consume about 200-400 mg of cholesterol per day and the liver and body cells make about 700mg of cholesterol, not an essential nutrient
protein content of 1/2 cup navy beans
8g/serving
dietary sources of omega-3
aka alpha-linolenic acid -fewer sources of omega-3 than omega 6 -C=C on third to last carbon -oily fish (salmon, tuna) -fish oils (squid) -algae oil -plant oils (flaxseed, canola, soybean, walnut, wheat germ) -ground flaxseed, walnuts, and soy products -canola oil from the brassica family 22% omega-6 and 10% omega-3
pasture-raised eggs
-semi-free range, eggs higher in lutein and omega-3 because the chicken is eating grass and plants
alpha-linolenic
-type of omega-3 -body converts it into DHA and EPA (also omega-3s) -DHA and EPA are found in fatty fish (salmon and mackerel)
fish oils
-come from cold-water fish from the Atlantic, Atlantic menhaden herring -used in tube feeding products -EPA (eicosapentaenoic acid) and DHA (docosohexaenoic acid)
functions of essential fatty acids
-vital to normal growth and development in infants and children -maintain the structural parts of cell membrane -have a role in the proper functioning of the immune system -eicosanoids made from linoleic acid increase blood pressure, blood clotting, and inflammation, which is good when you have an injury or are sick -eicosanoids made from alpha-linolenic acid dilate blood vessels and reduce blood clotting and inflammation, omega-3 is better, opposite of effects of omega-6
food sources of cholesterol
-found only in foods from animals (eggs yolks, organ meats, poultry, fish, milk and milk products, lower-fat milk contains less cholesterol than full-fat milk)
protein content of 1 cup of noodles
7g/serving
Section 4
(50 cards)
how is your health affected if you eat too little protein?
-can slow down the protein rebuilding and repairing process -weaken the immune system -eating too little protein in many developing countries leads to protein energy malnutrition (PEM) including: -kwashiorkor - malnourished bu bulging stomach -marasmus - wasted with skeleton and skin stretched over
which vitamins will be broken down when they are exposed to air?
fat soluble vitamins, will make it go rancid
bioavailability
-how well a nutrient can be absorbed and used by the body -how easy is it for your body to get nutrients out of food and use it
food sources of calcium
-major mineral -milk and dairy -leafy greens -calcium fortified soy, almond or rice milk -fortified OJ -sardines
beta carotene
-a precursor of vitamin A -functions as an antioxidant in the body -most abundant carotenoid -deep green vegetables (spinach, broccoli) and deep orange fruits and veggies (carrots and sweet potatoes)
functional foods
-foods supplemented with ingredients thought to help prevent disease or improve health i.e. margarine with an ingredient to lower cholesterol (sterols) drinks with herbs such as ginseng
bioflavonoids
healthy heart, healthy anti-cancer yellow/orange vegetable and fruits
prime beef
-contains the greatest degree of marbling (little pieces of white fat in meat) -used in high-end restaurants and consumer markets -less than 3% of the beef graded is prime
food sources of thiamin
-pork -sunflower seeds -wheat germ -peanuts -dry beans -whole-grain and enriched breads and cereals
miso
-paste made from soybeans and grains -fermented with special mold -very salty
tofu
-cheese of asia -ground soybeans combined with water to form milk -calcium carbonate or magnesium sulfate added to coagulate protein into curd -curd pressed into blocks -types include silken, soft, firm, and extra firm
food sources of niacin
-meat -poultry -fish -organ meats -whole-grain and enriched breads and cereals
will water-soluble vitamins leach out more when microwaved or boiled?
-microwaving is better because less water-soluble vitamins will leach out because you are cooking the food for a shorter amount of time
choice beef
-medium fat -some marbling -most popular
how is your health affected if you eat too much protein?
-excessive calories -excessive fat if you are eating too much high-fat animal foods -calcium loss -high intakes of animal proteins associated with some cancers such as colon cancer
health benefits of fruits and vegetables
-low in calories -nutrient dense -low or no fat (except avocados) -no cholesterol -good sources of fiber -excellent sources of vitamins and minerals -low in sodium (except canned veggies) or in a brine (salt water) like olives
soy sauce
-fermented cooked soy beans, wheat and salt
effects on bioavailability
the degree of bioavailability increases or decreases when nutrients are consumed in foods rather than their simple form
standard, commercial, cutter and canner beef
-lower quality -aged or culled from the heard, based on poor teeth, lower milk yield, lameness -used for hamburger and canned beef products -usually from old dairy cows
acceptable macronutrient distribution (AMDR)
45-65% carbohydrates 20-35% fat 10-35% proteins -meets the needs for most healthy people
retinol
-preformed vitamin A -found in animal products including the liver, vitamin A-fortified milk, eggs, butter and margarine, fortified cereals
sources of B12
-only found in animal foods -concern with vegetarians
indoles
anti-cancer green vegetables and fruits
phenolics
healthy cells, anti-cancer blue/purple vegetables and fruits
water soluble vitamins
B complex: -thiamin B1 -riboflavin B2 -niacin B3 -folate -pyrodoxine B12
food sources of vitamin D
-cholecalciferol (D3) is found in only a few foods, animal source added to milk -ergocalciferol (D2) is found in only a few foods, plant source, mushrooms, yeast -vitamin D fortified milk and cereals -fatty fish
lutein and zeaxanthin
-healthy eyesight -green vegetables and fruits
protein content in one ounce of meat, poultry or fish is equivalent to what amounts of eggs, beans or tofu, peanut butter and nuts or seeds
-1 egg -1/4 cup cooked dry beans or tofu -1 tablespoon peanut butter -1/2 ounce nuts or seeds
soy flakes, grits (TVP), flour
-dried beans are chopped
food sources of vitamin C
-citrus fruits -bell peppers -kiwi -strawberries -tomatoes -broccoli -potatoes -fortified juices and cereals
phytochemicals
-substances such as beta-carotene that are found largely in fruits and veggies and that seem to be helpful in preventing cancer and/or heart disease when consumed regularly -substances naturally found in food that promotes health, reduce heart disease, prevent cancer and taken on a regular basis
food sources of pantothenic and biotin
-both are found in a lot of different foods so deficiency is rare -Pantothenic acid: Fortified cereals, beef, poultry, mushrooms, potatoes, tomatoes. -Biotin: Egg yolks. (Intestinal bacteria make considerable amounts of biotin.)
protein content of 1 slice of whole wheat bread
2g/serving
allium and allicin
healthy immune system, healthy cholesterol levels, anti-cancer white vegetables and fruits
grades of beef recognized by the USDA
1. prime - best choice 2. choice 3. select 4. standard 5. commercial 6. utility 7. cutter 8. canner -legs on animals are darker because there are more mitochondria, they are being used red meat: beef, lamb, pig (pastured) white meat: confined chicken, unused breast and wings, confined veal, confined pigs dark meat: legs of turkey and chicken, duck (all), breasts of birds that are allowed to fly -different places on palm of hand equal how well-done the meat should feel
what amino acid is grains, nuts, and seeds low in?
lysine
protein content of 1 inch cube cheddar cheese
4g/serving
tempeh
-soybeans mixed with grain and aged culture -pressed into cake
food sources of vitamin B6
-meat, poultry, fish (not as well absorbed as plant foods) -potatoes -some fruits (bananas and watermelons) -some leafy green veggies (broccoli and spinach) -fortified ready-to-eat cereals
protein content of 1 egg
6g/serving
select beef
-little interior fat -almost no marbling
which vitamins are of concern when exposed to heat?
folate, thiamin, vitamin C, pantothenic acid (but will get it in lots of other foods)
what amino acid is legumes low in?
methionine
food sources of riboflavin
-milk and milk products -organ meat -whole-grain and enriched breads and cereals
Dietary Folate Equivalents (DFE)
-RDA for folate is 400mg or 600mg if pregnant and breastfeeding -take into account the amount of folate absorbed from natural and synthetic sources -synthetic folate is used in fortified such as breads and supplements and is absorbed at 1.7 times the rate of naturally-occurring folate
which vitamins are of concern when exposed to light?
B vitamins think milk container!
soy milk
-lots of variety -vegan alternative -fortified with B12, Ca, Vit A &D, omega-3 -1-5g fat per cup
food sources of folate
-green leafy vegetables (spinach) -legumes -orange juice -fortified breads and ready-to-eat cereals -much folate is lost during food prep and cooking
anthocyanins
healthy circulation, healthy nerve function, and anti-cancer red or blue/ purple vegetables and fruits
legume protein
-8-9 g per 1/2 cup, except for soy beans which are higher -incomplete protein except for soy beans -can be complemented with grains to get all essential amino acids i.e. pasta e fagiole beans and rice black-eyed peas and cornbread tofu and rice baked beans and brown bread
Section 5
(37 cards)