AY Honors/Nutrition/Answer Key/es

Nutrición
Asociación General Artes Domésticas	Destreza: 1 Año de introducción: 1981

Requisitos

5. Hacer una lista de al menos 3 importantes fuentes alimenticias de los siguientes nutrientes:

• a. Vitamina C:

• b. Vitamina A:

• c. Vitamina B₁:

• d. Vitamin B₂:

• e. Hierro:

• f. Calcio:

6. Why is it important to drink plenty of water every day? How much water should you drink every day?

It is important to drink plenty of water so that you do not get dehydrated. Your body needs water to help eliminate waste and to keep the cells in the body hydrated.

You should drink water whenever you are thirsty. A persistent myth is that a person needs to drink 8 eight ounce glasses of water every day. While following this rule will cause no harm, it is completely unsupported by scientific evidence . A person should replace the same amount of water he or she loses in a day. Water is lost through urination, bowel elimination, sweating, and breathing. Remember that drinking is not the only way to replace lost water: food contains a lot of water, and your body can absorb water through the skin. Again, the general rule is to drink water whenever you are thirsty or whenever you want some.

1. ^ Urban Legends
2. ^ Intelihealth.com

7. Name three common diseases that can be controlled by diet.

Diabetes: The most important forms of diabetes are due to decreased or the complete absence of the production of insulin (type 1 diabetes), or decreased sensitivity of body tissues to insulin (type 2 diabetes, the more common form). The former requires insulin injections for survival; the latter is generally managed with diet, weight reduction and exercise in about 20% of cases, though the majority require these strategies plus oral medication (insulin is used if the tablets are ineffective).

Cardiovascular Disease: Attempts to prevent cardiovascular disease take the form of modifying risk factors. Some, such as gender, age, and family history, cannot be modified. Smoking cessation (or abstinence) is one of the most effective and easily modifiable changes. Also important is a low-fat, low-calorie diet, which helps one to maintain a healthy body mass index (BMI) and preventing obesity. Regular cardiovascular exercise (aerobic exercise) complements the healthful eating habits. Sometimes, the combination of diet and exercise will improve lipoprotein (cholesterol) levels; if not, a physician may prescribe "cholesterol-lowering" drugs, such as the statins. Treatment of cardiovascular disease depends on the specific form of the disease in each patient, but effective treatment always includes preventative lifestyle changes discussed above. Medications, such as blood pressure reducing medications, aspirin and other treatments may be involved.

Cancer: The consensus on diet and cancer is that obesity increases the risk of developing cancer. Particular dietary practices often explain differences in cancer incidence in different countries (e.g. gastric cancer is more common in Japan, while colon cancer is more common in the United States). Studies have shown that immigrants develop the risk of their new country, suggesting a link between diet and cancer rather than a genetic basis.

8. What is the difference between whole wheat flour and white flour, and which one has the higher nutritive value?

The two biggest differences between white bread and whole wheat are the processing and the nutritional value. Whole wheat flour has the higher nutritive value.

Flour is made from wheat berries. The wheat berry is made up of the bran, the germ and the endosperm. All parts are filled with nutrients and are used in whole wheat flour.

White bread on the other hand, uses only the endosperm - the starchy inner layer. There are a total of 30 nutrients present in whole wheat bread that are missing in white bread. The nutritional difference is immense and has measurable impact on our health.

The fiber content of whole wheat bread has several health benefits.

Fiber helps the digestive system. It also creates a 'full' sensation and thus can help with weight control. Research has been conducted by Harvard and other organizations that shows men and women who eat high-fiber foods are less likely to have heart attacks and strokes as compared to those who don't.

There is also an increased risk of diabetes in children who eat refined white flour - a risk that has been proven by the increase in cases of childhood diabetes.

9. What does RDA stand for? What does it mean?

Recommended Dietary Allowance (RDA) is the daily dietary intake level of a nutrient that is considered sufficient to meet the requirements of nearly all (97-98%) healthy individuals in each life-stage and gender group. The RDAs are established by the Food and Nutrition Board of the (US) National Academy of Sciences.

10. Why is it important not to take excessive amounts of some vitamins and minerals?

Fat-soluble vitamins may be stored in the body and can cause toxicity when taken in excess. Water-soluble vitamins are not stored in the body, with the exception of Vitamin B₁₂, which is stored in the liver.

Some of the most common causes of vitamin poisoning are vitamins A, B₃ and B₆. Conversely, certain vitamins do not produce toxicity in excess levels: vitamin C has been used in clinical trials in dosages over 100,000 mg — over 1000 times the daily recommended intake — without ill effects.

Excess doses of mineral supplements can also lead to poisoning. Either or both of vitamin poisoning and mineral supplement poisoning can occur due to excessive intake of multivitamin supplements.

References

• Wikipedia article on Recommended Dietary Allowance
• Wikipedia article on Vitamins
• Wikipedia article on Vitamin Poisoning
• Wikipedia article on Cancer
• Wikipedia article on Cardiovascular Disease
• Wikipedia article on Diabetes
• ChooseMyPlate.gov
• VitaminsDiary.com