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I. NutrientsA. Nutrients- chemical substances obtained from food, body uses for energyB. Macronutrients1. Proteins2. Fats (lipids)3. CarbsC. Micronutrients1. Sodium2. Calcium3. Iron4. Vitamin A5. Vitamin CD. 6 Classes of Nutrients1. Carbs (CHO) – organic (contains carbon)2. Lipids (fats) – organic3. Proteins – organic, contains nitrogen4. Vitamins – organic5. Minerals – simplest nutrient, inorganic6. Water – hydrogen & oxygen, inorganicII. DRIA. DRI- Dietary Reference Intakes- set of nutrient intake values for healthy people in U.S. & Canada1. EAR- Estimated Average Requirementsa. Average amount sufficient for half of the population2. RDA- Recommended Dietary Allowancesa. Recommendations to meet needs of most healthy peoplei. Based off the EARii. About 98% of populationiii. More specific- varies per gender, age group, etc.3. AI- Adequate Intakesa. Insufficient scientific evidenceb. AI value used when an RDA cannot be determinedc. Expected to exceed average requirementsi. Ex. Vitamin K- no one know exactly how much we should have in our diet4. UL- Tolerable Upper Intake Levelsa. Tells us where a nutrient is likely to be toxicb. Helps prevent against overconsumptionc. Vitamins are not regulated by the FDAIII. PhytonutrientsA. Phytonutrients (a.k.a. phytochemicals)-i. Nonnutrient compounds found in plants; some phytochemicals have biological activity in the body1. Lycopene- tomatoesB. Functional Foods1. Foods that have phytochemicals and minerals added to make them beneficiala. Examples:i. Orange juice fortified with Vitamin Cii. Tomato has lycopene- a phytochemicalIV. AMDRA. Acceptable Macronutrient Distribution Ranges (AMDR)–1. Ranges of intakes for the energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic diseasesB. The DRI has determined that the composition of a diet that provides adequate energy & nutrients and reduces risk of chronic disease is:a. 45 – 65% kcals from carbsi. Brain and Nervous System only uses CHO for energy to functionii. Carbs stored in liver as glycogen and used for energyb. 20 – 35% kcals from fatc. 10 – 35% kcals from proteind. This is a range for a healthy person, and varies per personi. Recommendations – not minimum levels nor optimal levels- just generalii. Goals intended to be met through diet/beverage1. Body can only absorb so much at one time2. Apply to average daily intakes3. Each DRI category serves a unique purposeC. Foods work together for absorptionV. Dietary Guidelines – AMDRA. General Guidelines1. Emphasize a variety of fruits, vegetables, whole grains, ad fat-free and low-fat milk products2. Includes lean meats, poultry, seafood, legumes, eggs, seeds, and nuts3. Low in saturated and trans fats, cholesterol, salt (sodium), and added sugars4. Stays within your daily energy needs for your recommended body weightB. Balancing kCalories to Manage Weight1. Exercise and spend less time being inactive to prevent/reduce overweight or obesity2. Control total kcalorie control to manage weight and maintain appropriate kcal balance through all stages of lifeC. Foods and Food Components to Reduce1. Reduce daily sodium intake to less than 2300 mg; Reduce intake to 1500 mg sodium for people ages 51 and older, and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease2. Consume less than 10% of kcals from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids3. Limit trans fat intake as much as possible4. Limit consumption of foods containing refined grains, esp those containing solid fats, added sugars and sodium5. Alcohol in moderation; women 1 drink/day, men 2 drinks/dayD. Foods and Nutrients to Increase1. Increase fruits, veggies (esp dark-green and red and orange veggies and beans and peas)2. Consume at least ½ of all grains as whole grains3. Increase intake of fat-free or low-fat milk and milk products or fortified soy products4. Choose variety of protein foods, which include lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds5. Increase amount and variety of seafood by replacing some meat and poultry with it6. Consume protein foods lower in solid fats, kcals, and oils7. Use oils to replace solid fats where possible8. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D= nutrients of concern in American diets; these foods include veggies, fruits, whole grains, and milk and milk productsI. Five USDA Food GroupsA. Fruits1. Examples:a. Apples, bananas, blueberries, strawberries, peaches, nectarines, dried fruits (dates, figs, prunes, raisins), 100% fruit juice2. Key Nutrients:a. Folate, Vitamin A, Vitamin C, Potassium, and FiberB. Vegetables1. Examples:a. Dark-Green Vegetables (broccoli and leafy greens such as arugula, bok choy, collard greens, kale, watercress)b. Red and Orange Vegetables (carrots, pumpkin, bell peppers, winter squash like acorn and butternut)c. Legumes (black beans, lentils, soybeans)d. Starchy Veggies (cassava, corn, hominy, lima beans)e. Other Vegs (Artichoke, cactus, okra, seaweed, green bell peppers)2. Key Nutrients:a. Folate, Vitamin A, Vitamin C, Vitamin K, Vitamin E, Magnesium, FiberC. Grains1. Examples:a. Amaranth, barley, brown rice, bulgur, millet, quinoa, rye, wheat, wild rice and whole-grain products (breads, cereals, crackers, and popcorn); enriched refined products (bagels and pastas)2. Key Nutrients:a. Folate, Niacin, Riboflavin, Thiamin, Iron, Magnesium, Selenium, & FiberD. Protein Foods1. Examples:a. Seafood: Fish (catfish, cod), shellfish (clams, shrimp)b. Meats, poultry, eggs: lean or low-fat meats (ham, lamb, pork), poultry (no skin), eggsc. Nuts, seeds, soy products: unsalted nuts (almonds, cashews), seeds (flaxseeds, pumpkin seeds), legumes (beans), soy products (textured vegetable protein (TVP), tofu), peanuts2. Key Nutrients:a. Protein, Essential Fatty Acids, Niacin, Thiamin, Vitamin B6, Vitamin B12, Iron, Magnesium, Potassium, and ZincE. Milk and Milk Products1. Examples:a. Fat-free or 1% low-fat milk and fat-free or low-fat milk products such as buttermilk, cheeses, cottage cheese, yogurt; fat-free fortified soymilk2. Key Nutrients:a. Protein, Riboflavin, Vitamin B12, Calcium, Potassium, and, when fortified, Vitamin A and Vitamin DF. Oils- not a food group1. Ex. Liquid vegetable oils like canola, corn, flaxseed, unsaturated oils naturally occurring in foods such as avocados, fatty fish and nuts2.


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UD NTDT 200 - Chapter 1

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