NHM 201 1st Edition Exam 1 Study Guide Nutrition Principle 1 Food is a basic need of humans Food security having access at all times to sufficient supply of safe nutritious foods Food insecurity limited or uncertain availability of safe nutritious foods About 14 of US households are food insecure Maslow s Hierarchy of Needs Nutrition Principle 2 Foods provide energy calories nutrients and other substances needed for growth and health Six Categories of Nutrients Dietary Intake Standards RDAs levels of essential nutrients adequate for most healthy people decrease risk of certain chronic diseases Theoretical Framework Used in DRI Standards of Nutrient Intake on Nutrition Labels Daily Values DVs are standards for daily intakes of nutrients used on nutrition label of foods Carbohydrates Simple Carbohydrates sugars Monosaccharides glucose fructose galactose Disaccharides sucrose maltose lactose Compound Carbohydrates polysacchrides Starches plant form Glycogen animal form Fiber Alcohol sugars 2kcal g Alcohol ethanol 7kcal g Glycemic Index extent to which carbohydrate containing foods increase blood glucose levels Foods with high glycemic index raise blood glucose levels higher foods with low glycemic index improve blood glucose control in diabetes RDI 45 65 of calories added sugar 25 or less of calories 21 25 g fiber day for females 30 38 g fiber day for males Food sources widely distributed in plant foods milk is only animal source Protein Amino acids building blocks of proteins Essential body cannot make it must be provided in diet Nonessential body can make it Protein quality high quality proteins provide all essential amino acids RDI 10 35 of calories 4 kcal g Fats Lipids Fats a subclass of lipids Fats solid at room temp oils liquid at room temp Essential fatty acids Linoleic acid omega 6 Alpho linolenic acid omega 3 Most adults do not consume adequate levels of omega 3 fatty acids Saturation states Saturated no double bonds Unsaturated Monounsaturated one double bond Polyunsaturated two or more double bonds Hydrogenation and trans fats Hydrogenation adds hydrogen to unsaturated fatty acids Changes structure of fatty acid from cis structure to trans form Cholesterol A fat soluble clear liquid found in animal products A precursor of estrogen testosterone and vitD RDI Not all fats are created equal unhealthful fats those that raise LDL cholesterol trans and saturated fats and cholesterol 20 35 calories from fat limiting unhealthful fats Linoleic acid 17 g day for men 12 g day for women Vitamins Water soluble vitamins Thiamin riboflavin niacin B6 folate B12 biotin pantothenic acid choline C Fat soluble vitamins A D E K Recommended intakes and food sources Deficiencies and toxicities 15 essential minerals Calcium Phosphorus Magnesium Iron Zinc Fluoride Iodine Selenium Copper Manganese Chromium Molybdenum Sodium Potassium Chloride All 15 minerals vary in functions deficiencies and overdoses Food Sources of Vitamins and Minerals Water Adults are 60 70 water RDI 15 16 cups for males 11 cups for females 75 from fluids 25 from foods Dietary sources best to drink water and nonalcoholic beverages because otherwise it dehydrates Nutrition Principle 3 Health problems related to nutrition originate within cells Homeostasis constancy of internal environment Cell Makeup Nutrition Principle 4 Poor nutrition can result from both inadequate and excessive levels of nutrient intake Prolonged inadequate intake results in obvious deficiency diseases Overdoses of nutrients usually by supplements result in mild to severe alterations in functioning Nutrient Function and Consequences by Level of Intake Steps in Development of Nutrient Deficiencies and Toxicities Nutrient Deficiencies are Usually Multiple Nutrition Principle 5 Humans have adaptive mechanisms for managing fluctuations in food intake Nutrient storage Regulation of absorption Regulation of appetite Malnutrition can result from poor diets and from disease states genetic factors or combinations of these causes Primary malnutrition dietary in origin Secondary malnutrition precipitated by a disease state surgical procedure or medication Nutrient Gene Interactions Nutrigenomics study of nutrient gene interactions and effects of these interactions on health also called nutritional genomics Genes code for enzymes and protein synthesis which affect body functioning Examples high glycemic index carbohydrates increase type 2 diabetes in some individuals alcohol during pregnancy increases risk of FAS green tea reduces risk of prostate cancer in some men PKU Nutrition Principle 7 Some groups of people are at higher risk of becoming inadequately nourished than others Pregnant breastfeeding women infants children people who are ill frail elderly people Nutrition Principle 8 Poor nutrition can influence the development of certain chronic diseases Heart disease hypertension cancer stroke osteoporosis type 2 diabetes obesity Nutrition Principle 9 Adequacy variety and balance are key characteristics of a healthy diet Nutrient density Empty calorie foods Nutrition Principle 10 There are no good or bad foods All foods can fit into a healthy diet If nutrient needs are met if calorie intake maintains healthy body weight Nutrition Labeling Nutrition facts panel Must list fat saturated fat trans fat cholesterol sodium total carbohydrates fiber sugars protein vit A C calcium iron Daily Value Food products must list ingredients in an ingredient label Ingredients are listed by weight started with the greatest amount Dietary Supplement Labels Supplement facts panel lists serving size ingredients and DV Nutrition content claims Health claims must include disclaimer Enrichment and fortification Enrichment refined grain products have added thiamin niacin riboflavin and iron Fortified addition of any other nutrient Refined flour folic acid Milk vitamin D Low fat and skim milk vitamins A D Some salt iodine Herbal remedies Considered dietary supplements by FDA Some act like drugs have side effects Vary in their safety and effectiveness Amount taken duration of use and user s age lifecycle stage and health status impact effect on health risk Functional foods or neutraceuticals Foods made functional by removing harmful or increasing beneficial substances Prebiotics fiber like indigestible CHO broken down by bacteria Probiotics live beneficial bacteria Healthy individuals require the same nutrients throughout life Amounts of nutrients vary based on age growth and development