FSHN 150 1st EditionExam # 1 Study Guide Lectures: 1 - 9Lecture 1 (January 21)Introduction to NutritionDescribe the lifestyles that effect your health. Then describe the certain diseases that are effected by which nutritional habits. What factors influence those habits? What is a source of nutrient? The difference between Hunger vs. Appetite.Four lifestyle choices that effect health/disease:- Smoking, Alcohol, Exercise, Nutrition Nutrients that effect certain diseases ranked from highest percentage of death in the United States to the least:- Fat leads to heart disease- Dietary fat, vitamin A, and antioxidants effects cancer - Calcium effects osteoporosis - Kcal/exercise effects obesity - Sodium and calcium effect hypertensions - Overweight effects diabetes o Can only use prevention for chronic diseases NOT a cure (i.e. calcium will preventosteoporosis but will not cure after diagnosed)There are six classes of nutrients containing 40 total that are divided into macronutrients and micronutrients. The macronutrients are carbohydrates, fats, and proteins. The micronutrients are vitamins and minerals.Some of the main things that influence food choices are family, society, economy, convenience, and nutritional value. Hunger is the physiological need for food which can be adaptive and appetite is psychological want or craving for food that is non-adaptive.Lecture 2 (January23) What nutrients are essential and what classes do you put nutrients under? What can certain nutrients be converted into in the body?Essential nutrients are required for body function and cannot be synthesized adequately in your body. So these nutrients must be acquired by your diet. These are different than necessary.- i.e. glucose is necessary for CNS but can be made from amino acids so it is NOT essentialWhat macronutrients yield energy? How much do they yield? Which don’t contain energy? Where is this energy used in the body? How is ATP used?Carbohydrates, fat, and protein are the three macronutrients that yield energy. The food energy is represented in Calories or kcal. The food energy is captured in cells as ATP. This energy has three uses in the body- for voluntary and involuntary muscular activity, metabolic reactions, andheat. - 1g of carbohydrates= 4 kcal- 1g of protein= 4 kcal- 1g of fat= 9 kcal- 1g of alcohol= 7 kcalVitamins and minerals are not oxidized and yield no energy so these are not needed for exercise. What nutrients can be converted into and what can’t they?- Carbohydrates can be converted into fat, protein, a carbohydrates- Protein can be converted into carbohydrates and fat- Fat can be converted into fat - Alcohol can be converted into fat - Fat cannot be converted into carbohydrates or proteins so it presents a problem in the body because it cannot get the nutrients it needs to survive from eating fat Lecture 3 (January 26)What is nutritional status and how do you asses this? How do you interpret the information thatyou receive from data? What is the definition of undernourished and malnourished? You can assess your nutritional status by testing how close to fully optimal are nutrient dependent functions in the body. There are two applications which are to do it as an individual or a group and there are two uses which are for one specific nutrient or for overall and several nutrients. To measure nutritional status you can either test by:- Diet intake assessment which can be done by looking backwards in time, diet recall, or by doing it forward in time, diet record. Diet record is a better assessment because it is more accurate than memory.- Biochemical test which sample a tissue and testing a specific nutrient level. This method is the most invasive of the techniques. - Clinical exam uses anthropometry(i.e. the circumference of your waist) which is less invasive and easy to measureThe most common is undernourished which is a marginal deficiency that is only mild and accounts for approximately 50-75% of the RDA. Malnutrition is much more severe and is call a frank deficiency which is less than 10% of the RDA and is only in third world countries. Lecture 4 (January 28)What are the diet navigation tools and what is the dietary guideline? What does the dietary guideline inform Americans about?Nutrient density is a great tool because it shows you food that is the most nutrient rich relative to the amount of kcal. It can be used to look for individual nutrients or to look at all the nutrients in a food. This is very important for people on a Calorie restricted diet because you need to get the most nutrients with a small amount of kcal.The Dietary Guideline is updated every five years. The two overarching concepts in the guidelines are to maintain calorie balance over time to achieve and sustain a healthy weight andfocus on consuming nutrient-dense foods and beverages. These two concepts will promote health, reduce the risk for chronic disease, and reduce the prevalence of overweight and obesity (also talks about physical activity being important). The top sources of calories for adultsis alcoholic beverages and for adolescents and younger children it is soda and pizza. For young children milk and fruit juice is also a top calorie source. The foods it goes over to reduce are:- Sodium- essential but cannot overconsume cause it will lead to high blood pressure - Fats can lead to cholesterol problems, plaque buildup, heart attach stroke - Calories from solid fats and added sugars - Refined grains because the germs are removed which are good for you - Alcohol because it is empty calories The foods to increase:- Vegetables - Fruits - Whole grains- Milk - Seafood in place of some meat and poultry - Oils - Nutrients of public health concern:o Potassium o Fiber o Calcium o Vitamin D- If you had to pick one food to live on lean meat would be a great option -Lecture 5 (January 30)In the Dietary Guideline what are the DRIs (Dietary Reference Intakes)? There are four dietary reference intakes from the 1998 Institute of Medicine and Food Nutrition Board:- EAR- Estimated average requirement which is measured experimentally and covers approximately 50% of individuals - RDA- Recommended Dietary Allowance includes the EAR plus the safety requirements which statistically covers 98% of the population within 2 standard deviations o Recommendations not requirements for healthy individuals that is different based on gender and age. Added amounts for pregnancy (not included in 98%)- AI- Adamant Intake is