NHM 101 1nd Edition Exam 1 Study GuideOutline of Last Lecture I. Secretions of digestion Outline of Current Lecture II. Study Guide for chapters 1-3Current LectureNutrition: 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 eatsFood: products from plants and animalsFactors 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 benefitsEnergy: chemical energyNutrients: 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, WaterEssential Nutrients: must be obtained from food, body does not make theseNonessential Nutrients: can be synthesized in the bodyNonnutrients: 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 energyVitamins: organic and complex and can be destroyedThese 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 nutrientEnergy Density: measure of the energy a food provides relative to the weight of the foodNutrient Density: measure of the nutrient a food provides relative to the weight of the foodNutritional 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 proteinDietary 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 RDAor 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 foodsDietary Guidelines(DG): reviewed every 5 years. The U.S. department of agriculture (USDA) andthe 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 2010DG 2010 key focus areas: - Balancing calories to manage weighto Prevent and or reduce overweight and obesity through improved eating and physical activity behaviorso Control total calorie intake to manage body weighto Increase physical activity and reduce time spent in sedentary behaviorso Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age - Food and food components to reduceo 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 possibleo Reduce the intake of calories from solid fats and added sugars (SoFaS)o Limit the consumption of foods that contain refined grainso If alcohol is consumed, it should be consumed in moderaton- Foods and nutrients to increaseo Increase vegetable and fruit intakeo 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 grainso Increase intake of fat-free or low-fat milk and milk products o Choose a variety of protein foodso Increase the amount and variety of seafoodo Use oils to replace solid fats-MyPlateFood Groups: Fruits, Vegetables, Grains, Protein foods, Milk and milk products- Fruits: o Consume a varietyo Choose whole fruit more often that fruit juiceo Limit fruits that contain sofaso Frozen, fresh, and canned with light or no syrup is a good choice- Vegetables:o Consume a variety each dayo Choose from all five vegetable subgroups several times a week Dark-green vegetables Red and orange vegetables Legumes  Starchy vegetables Other vegetableso Limit vegetables that contain sofas- Grains:o Make at least half your grains wholeo Limit grains that contain sofaso Focus on fiber content  Choose a product