NHM 101 1nd Edition Exam 1 Study Guide Outline of Last Lecture I Secretions of digestion Outline of Current Lecture II Study Guide for chapters 1 3 Current Lecture Nutrition the science of nutrients in foods and their actions within the body actions include ingestion digestion absorption transport metabolism excretion Diet the foods and beverages a person eats Food products from plants and animals Factors that Influence Food Choices Preference habit culture and ethnicity social interactions availability and convenience income positive and negative food associations emotions values body weight and image health benefits Energy chemical energy Nutrients chemical substances obtained from food Used in the body to provide energy support growth maintenance and repair of tissues Six Classes and Categories of Nutrients Carbohydrates Protein Lipids Vitamins Minerals Water Essential Nutrients must be obtained from food body does not make these Nonessential Nutrients can be synthesized in the body Nonnutrients compounds that do not fit into the six classes of nutrients Energy Yielding Nutrients commonly referred to as Macronutrients are Carbohydrates Proteins and Lipids Vitamins and Minerals Commonly referred to as Micronutrients They do not provide energy Vitamins organic and complex and can be destroyed These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Minerals inorganic and indestructible Energy from Food Carbohydrates 4 kcal gram Proteins 4 kcal gram Lipids 9 kcal gram Alcohol 7 kcal gram Alcohol contributes energy but is not considered a nutrient Energy Density measure of the energy a food provides relative to the weight of the food Nutrient Density measure of the nutrient a food provides relative to the weight of the food Nutritional Calculations REMEMBER ENERGY FROM FOOD If a granola bar has 19 grams of carbohydrate how many kcal come from carbohydrates 19x4 76 kcal If a cup of soup has 4 grams of fat how many kcal come from fat 4x9 36 kcal If a container of yogurt has 5 grams of protein how many kcal come from protein 5x4 20 kcal If a sandwich has 400 calories and 41 of the calories come from fat how many grams of fat does the sandwich contain 400x 41 164 kcal 164 9 18 2 grams of fat If a pizza slice has 250 calories and 20 of the calories come from protein how many grams of protein does the slice contain 250x 20 50 kcal 50 4 12 5 grams of protein Dietary Reference Intakes encompass 4 types of nutrient recommendations Adequate Intake AI nutrient recommendation based on observed or experimentally determined approximation Sufficient scientific evidence is not available to calculate RDA or EAR Estimated Average Requirement EAR average requirement of nutrient for healthy individual only sed to assess nutrient adequacy of populations Recommended Dietary Allowance RDA amount of nutrient needed to meet requirements of almost all healthy individuals serve as goal intake for individual not populations Tolerable Upper Intake Level UL highest level of daily nutrient intake that is unlikely to have adverse health effects Establishing Energy Recommendations Acceptable Macronutrient Distribution Ranges AMDR 45 65 kcal from carbohydrates 20 35 kcal from fat 10 35 kcal from protein Best source of Nutrition Information Qualified Nutrition Professionals Registered Dietitians some physicians Reaseach Studies double blind randomized control trial is gold standard www pubmed com Don t take what just one study says look at multiple studies Meal Planning Principles think about the overall eating pattern Adequacy sufficient energy and enough nutrients Balance enough but not too much Kcal Control key is to select high nutrient density foods Moderation occasionally eat low nutrient density foods Variety eat the rainbow Nutrient Density maximum nutrients on a limited energy budget avoid empty kcal foods Dietary Guidelines DG reviewed every 5 years The U S department of agriculture USDA and the US department of health and human services HHS jointly create each edition Advisory committee is comprised of dietitians physicians health professionals and other key stakeholders Last edition published in January 2011 DG 2010 DG 2010 key focus areas Balancing calories to manage weight o Prevent and or reduce overweight and obesity through improved eating and physical activity behaviors o Control total calorie intake to manage body weight o Increase physical activity and reduce time spent in sedentary behaviors o Maintain appropriate calorie balance during each stage of life childhood adolescence adulthood pregnancy and breastfeeding and older age Food and food components to reduce o Reducing daily sodium intake to less than 2300 mg and further reduce intake to 1500 mg among at risk persons o Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids o Keep trans fatty acid consumption as low as possible o Reduce the intake of calories from solid fats and added sugars SoFaS o Limit the consumption of foods that contain refined grains o If alcohol is consumed it should be consumed in moderaton Foods and nutrients to increase o Increase vegetable and fruit intake o Eat a variety of vegetables especially dark green and red and orange vegetables and beans and peas o Consume at least half of all grains as whole grains o Increase intake of fat free or low fat milk and milk products o Choose a variety of protein foods o Increase the amount and variety of seafood o Use oils to replace solid fats MyPlate Food Groups Fruits Vegetables Grains Protein foods Milk and milk products Fruits o Consume a variety o Choose whole fruit more often that fruit juice o Limit fruits that contain sofas o Frozen fresh and canned with light or no syrup is a good choice Vegetables o Consume a variety each day o Choose from all five vegetable subgroups several times a week Dark green vegetables Red and orange vegetables Legumes Starchy vegetables Other vegetables o Limit vegetables that contain sofas Grains o Make at least half your grains whole o Limit grains that contain sofas o Focus on fiber content Choose a product with 3 5 grams of fiber or more Whole grain should be the first word on ingredient list Protein foods o Choose a variety of protein foods o Choose seafood in place of meat or poultry twice a week o Limit protein foods that contain sofas o Portion size is