NTR 301 1st Edition Exam 1 Study Guide Lectures 1 15 Lecture 1 January 7 Introduction to Nutrition What is nutrition What is assimilation What is a nonessential nutrient What is a phytonutrient What is an essential nutrient What are macronutrients List the macronutrients How are they measured What is the main function of macronutrients Give the calories a gram for all the macronutrients Nutrition The process an organism uses to digests food Assimilation To digest food Nonessential nutrient The body makes this nutrient and it is not necessary to obtain it from food Phytonutrient Compounds in food that aren t necessary for development but could possibly prevent certain diseases Essential nutrients nutrients that must be obtained from food Macronutrients Protein Carbohydrates Lipids and Water Definition Large DRIs that is also present in food and the body in large amounts Macronutrients are measured in grams Macronutrients provide energy Calories are in 1 gram of each macronutrient Carbohydrates 4 calories gram Protein 4 calories gram Fat 9 calories gram Alcohol is not a macronutrient but is included as a calorie source because it adds calories 7 calories gram Water is not included in calorie intake Lecture 2 January 9 Micronutrients What size are micronutrients present in the body as well as their DRI amounts What amounts are they measured in What classifies as micronutrients Size SMALL Measured in milligram and microgram amounts They are Vitamins and minerals Lecture 3 January 12 Five levels of intake Define deficient Define marginal Define Over consumption Define excess Describe the health effects of each Also describe if they have direct or indirect effects on health Deficient Little or no intake over a course of weeks to years results in deficiency diseases Direct Marginal Less than optimal over a course of years results in increased risk in chronic disease Indirect Over consumption Greater than optimal over a course of years results in increased risk in chronic disease Indirect Excess Much more than optimal over weeks to years Side effects that are reversible and toxic effects that are irreversible Direct Lecture 4 January 14 DRIs What are DRIs What do they include How are they expressed What are ULs How have DRIs changed over the years Why were they created DRIs are daily recommended intakes They include Protein vitamins minerals and fiber expressed in mg and microgram amounts ULs for some vitamins and minerals mg g microgram Why were DRIs created to prevent deficiency diseases The first set of DRIs were created around the time of WW2 There were limited nutrients displayed and only some had amounts for all of the age and gender groups How have they changed As deficiency diseases are no longer a major problem in the US and chronic diseases have risen more attention has been put on what levels will lower the risk of getting chronic diseases such as heart disease The relationship between chronic disease and specific nutrients are harder to conclude for reasons such as Chronic diseases happen over time and are harder to pinpoint one cause Lecture 5 January 16 DRIs How are DRIs calculated How are they utilized What is marginal What factors contribute to marginal intake levels in the US How are they calculated 1 Average requirements are determined for individual age and sex groups An amount is added to include individual ranges DRIs are an average estimate for the population this average means it includes 97 5 of any group A normal distribution curve represents this 97 5 or the majority of individuals How are they utilized The DRI is a value that should be surpassed and is not meant to be a target value What is marginal Marginal intake levels for protein fiber minerals and vitamins less than or equal to 60 of the DRI These factors contribute to marginal intake levels in the US Americans do not eat enough fruits and vegetables these contain many micronutrients Processing removes micronutrients Lack of education access Lecture 6 January 21 The DRIs for Fat Carbohydrate and Protein Why were they created How much of total caloric intake is fats and carbohydrates Why are fixed gram amounts not set for these macronutrients List the percentages of total intake for fats carbohydrates and proteins Why are there two different DRIs for protein They were created because of micronutrient deficiency diseases that had dissipated Heart disease was developing as the lead cause of death Fats and carbohydrates constitute 80 90 of total calorie intake Fixed gram amounts are not set because if they exceeded an individual s actual need the individual would gain weight because of excess calories Fats and carbohydrates are expressed as percentages of total calorie intake Fat 20 35 Carbohydrate 45 65 Protein 10 35 There are two different DRIs for protein It is involved in calorie contribution to the diet and is therefore included as a percentage of total calories The gram DRI is more important because protein is important for its other functions which energy is a lesser function Lecture 7 January 23 The Daily Values What are they used for Why were they created What is the total calorie value for the average adult What is the fixed percentage value for carbohydrates What are the gram values for total fat and saturated fat How is the percent daily value column calculated Used for food labeling only Created because People needed a reference to know how much they were consuming Total calorie value 2000 calories The fixed percentage value of calories for carbohydrates is 60 The gram values for total fat and saturated fat Total fat 65g Saturated fat 20g The percent daily value column is calculated by comparing the actual amount to the daily value of that amount Lecture 8 January 26 The Dietary Guidelines MyPlate and Food Groups What are dietary guidelines What purpose did MyPlate serve What is a difference between MyPlate and the food pyramid Why is it important to eat from various food groups Why don t fruits and vegetables have to be fresh to be nutritious MyPlate describes how much of each food group should be eaten at a meal The most important difference between MyPlate and the pyramid is that MyPlate expresses the message that half of your plate should be fruits and veggies No ONE group has all the needed nutrients This is why it is important to eat from the various food group AND eat different types of food in each group Legumes All beans and peas with the exception of green beans and snow peas these