NHM 201 1st EditionExam # 1 Study GuideNutrition Principle #1Food is a basic need of humansFood security: having access at all times to sufficient supply of safe, nutritious foodsFood insecurity: limited or uncertain availability of safe, nutritious foodsAbout 14% of US households are food insecureMaslow’s Hierarchy of NeedsNutrition Principle #2Foods provide energy (calories), nutrients, and other substances needed for growth and healthSix Categories of NutrientsDietary Intake StandardsRDAs: levels of essential nutrients, adequate for most healthy people, decrease risk of certain chronic diseasesTheoretical Framework Used in DRIStandards of Nutrient Intake on Nutrition LabelsDaily Values; (DVs) are standards for daily intakes of nutrients used on nutrition label of foods.CarbohydratesSimple Carbohydrates (sugars)Monosaccharides- glucose, fructose, galactoseDisaccharides- sucrose, maltose, lactoseCompound Carbohydrates (polysacchrides)Starches-plant formGlycogen-animal formFiberAlcohol sugars 2kcal/gAlcohol (ethanol) 7kcal/gGlycemic Index: extent to which carbohydrate-containing foods increase blood glucose levelsFoods with high glycemic index raise blood glucose levels higher; foods with low glycemic index improve blood glucose control in diabetesRDI: 45-65% of calories; added sugar: 25% or less of calories; 21-25 g fiber/day for females; 30-38 g fiber/day for malesFood sources: widely distributed in plant foods, milk is only animal sourceProteinAmino acids-building blocks of proteinsEssential-body cannot make it; must be provided in dietNonessential-body can make itProtein quality-high-quality proteins provide all essential amino acidsRDI: 10-35% of calories4 kcal/gFats (Lipids)Fats-a subclass of lipidsFats-solid at room temp, oils-liquid at room tempEssential fatty acidsLinoleic acid (omega-6)Alpho-linolenic acid (omega-3)Most adults do not consume adequate levels of omega-3 fatty acidsSaturation statesSaturated-no double bondsUnsaturatedMonounsaturated-one double bondPolyunsaturated- two or more double bondsHydrogenation and trans fatsHydrogenation-adds hydrogen to unsaturated fatty acidsChanges structure of fatty acid from cis structure to trans formCholesterolA fat soluble clear liquid found in animal productsA precursor of estrogen, testosterone, and vitDRDI: 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 fatsLinoleic acid: 17 g/day for men, 12 g/day for womenVitaminsWater soluble vitaminsThiamin, riboflavin, niacin, B6, folate, B12, biotin, pantothenic acid, choline, CFat soluble vitaminsA, D, E, KRecommended intakes and food sourcesDeficiencies and toxicities15 essential mineralsCalcium, Phosphorus, Magnesium, Iron, Zinc, Fluoride, Iodine, Selenium, Copper, Manganese, Chromium, Molybdenum, Sodium, Potassium, ChlorideAll 15 minerals vary in functions, deficiencies, and overdosesFood Sources of Vitamins and MineralsWaterAdults are 60-70% waterRDI: 15-16 cups for males, 11 cups for females; 75% from fluids, 25% from foodsDietary 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 environmentCell MakeupNutrition Principle #4Poor nutrition can result from both inadequate and excessive levels of nutrient intake.Prolonged inadequate intake results in obvious deficiency diseasesOverdoses of nutrients (usually by supplements) result in mild to severe alterations in functioningNutrient Function and Consequences by Level of IntakeSteps in Development of Nutrient Deficiencies and ToxicitiesNutrient Deficiencies are Usually MultipleNutrition Principle #5Humans have adaptive mechanisms for managing fluctuations in food intake. Nutrient storage, Regulation of absorption, Regulation of appetiteMalnutrition can result from poor diets and from disease states, genetic factors, or combinations of these causes.Primary malnutrition-dietary in originSecondary malnutrition-precipitated by a disease state, surgical procedure, or medicationNutrient-Gene InteractionsNutrigenomics-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 functioningExamples: 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 menPKUNutrition Principle #7Some groups of people are at higher risk of becoming inadequately nourished than others.Pregnant/breastfeeding women, infants, children, people who are ill, frail elderly peopleNutrition Principle #8Poor nutrition can influence the development of certain chronic diseasesHeart disease, hypertension, cancer, stroke, osteoporosis, type 2 diabetes, obesityNutrition Principle #9Adequacy, variety, and balance are key characteristics of a healthy dietNutrient density “Empty-calorie” foodsNutrition Principle #10There are no good or bad foodsAll foods can fit into a healthy dietIf nutrient needs are metif calorie intake maintains healthy body weightNutrition LabelingNutrition facts panelMust list fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, fiber, sugars, protein, vit. A, C, calcium, iron*% Daily ValueFood products must list ingredients in an “ingredient label”Ingredients are listed by weight, started with the greatest amountDietary Supplement LabelsSupplement facts panel lists serving size, ingredients, and & DVNutrition content claimsHealth claims (must include disclaimer)Enrichment and fortification:Enrichment- refined grain products have added thiamin, niacin, riboflavin, and ironFortified-addition of any other nutrientRefined flour-folic acidMilk-vitamin DLow-fat and skim milk- vitamins A & DSome salt-iodineHerbal remediesConsidered dietary supplements by FDASome act like drugs, have side effectsVary in their safety and effectivenessAmount taken, duration of use and user’s age, lifecycle stage, and health status impact effect on health riskFunctional foods or neutraceuticalsFoods made functional by removing harmful or increasing beneficial substancesPrebiotics-fiber like, indigestible CHO broken down by bacteriaProbiotics-live beneficial bacteriaHealthy individuals require the same nutrients throughout