FINAL EXAM: ALL MATERIAL COVERED Chapter 1: The Science of Nutrition: Linking Food, Function, and HealthWhat is nutrition? • Food is the plants and animals we eat• Nutrition is the science that studies food:• How food nourishes our bodies• How food influences our health• Includes studying our eating patterns and making recommendationsThe stages include ingestion, digestion, absorption, transport , metabolism, and excretionWhat can proper nutrition do for us?• Improve health• Prevent certain diseases• Achieve and maintain a healthy body weight• Maintain energy and vitalityIncrease life spanWhat is wellness? 1. The quality or state of being healthy in body and mind, especially as the result of deliberate effort. 2. An approach to healthcare that emphasizes preventing illness andprolonging life, as opposed to emphasizing treating diseasesProper nutrition supports: Wellness • Wellness is more than the absence of disease• Includes physical, emotional, and spiritual health• Is a multidimensional, lifelong process2 key components of wellness:1. Nutrition2. Physical activityRelationship between poor nutrition and disease:• Poor nutrition causes deficiency diseases such as scurvy and pellagra• Plays a role in the development of osteoporosis and cancer• Is associated with chronic diseases including heart disease, stroke, and type 2 diabetes• Direct link with rapid rise in obesity over past 25 yearsHealthy people 2020 (4 goals): • Help people attain higher quality and longer lives, via prevention of disease, disability, injury, and premature death• Achieve health equity ; improve health for all• Create social and physical environments that promote health• Promote quality of life, healthy development, and healthybehaviors across all life stagesWhat are nutrients? • Nutrients are chemical substances critical for human growth and function, found in foods6 different groupsOrganic nutrients: (contain carbon and hydrogen): • Carbohydrates• Lipids (fats and oils)• Proteins1FINAL EXAM: ALL MATERIAL COVERED • VitaminsInorganic nutrients: (do not contain carbon and hydrogen): • Minerals• WaterMacronutrients: • are required in relatively large amounts• Provide large amounts of energy to our bodies• Carbohydrates, lipids, and proteinsMicronutrients: • Micronutrients are required in smaller amount• Don not provide energy, but facilitate the release of energy• Vitamins, minerals, waterAlcohol (in regards to its nutrition):• Alcohol = not a nutrient• Does not support regulation of body functions or the building or repairing of tissues • Considered to be both a drug and a toxinKilocaloriesKcals for carbs, lipids, proteins, alcohol• Units of energy in metric energy• We call them ‘calories’ in lay language• Carbohydrates and proteins: 4kcal/gram food• Lipids: 9 kcal/gram• Alcohol: 7 kcal/gramCarbohydrates • Primary fuel source for the body, especially for neurologic functioning and physical exercise• Composed of chains of carbon, hydrogen and oxygen • Found in grains (wheat, rice), vegetables, fruits, legumes (lentils, beans, peas), seeds, nuts, and milk productsLipids • A diverse group of substances that are largely insoluble in water• Includes triglycerides, phospholipids, and sterols• Composed of carbon, hydrogen, and oxygen • Main energy source during rest or low- to moderate-intensity exercise• Stored as adipose tissue (body fat)• Provide fat-soluble vitamins • Stored as adipose tissue (body fat)- more READILY stored… doesn’t necessarily make you ‘fat’Proteins • In addition to carbon and hydrogen, proteins also contain nitrogen • Not typically a primary energy source; important in building new cells/tissues, maintaining bone, repairing damage, and regulating metabolism and fluid balance• Found in many foods, particularly meat, dairy, seeds, nuts, and legumes; small amounts in grains and vegetablesVitamins • Organic compounds that assist in regulating body processes:• Build and maintain healthy bones and tissues• Support immune system• Ensure healthy vision• Do not contain or supply energy to our bodies• Help us utilize the energy derived from macronutrients2FINAL EXAM: ALL MATERIAL COVERED • Can be destroyed by light, heat, air, etc.• Two types: fat-soluble and water-soluble Fat soluble A, D, E, KWater soluble B, CMinerals + two types • Inorganic substances required for body processes:• Regulate fluid and energy production• Support bone and blood health• Remove harmful metabolic by-products• Exist in the simplest possible form; can't be broken down further or destroyed by heat/light• Two types: major and trace mineralsWater • A vital inorganic nutrient supporting all body processes:• Fluid balance• Energy production• Regulation of nerve impulses, body temperature, and muscle contractions• Nutrient transport• Excretion of waste products Dietary Reference Intakes (DRIs):• updated nutritional standards• Expanded on the previous RDA values• Set standards for nutrients that do not have RDA values• Dietary standards for healthy people only• Aim to prevent deficiency diseases and reduce chronic diseasesConsist of:1. Estimated Average Requirement (EAR)2. Recommended Dietary Allowance (RDA)3. Adequate Intake (AI)4. Tolerable Upper Intake Level (UL)• Estimated Average Requirement (EAR)The average daily intake level of a nutrient to meet the needs of half of the healthy people in a particular life stage or HALF THE POPULATION• Recommended Dietary Allowance (RDA) The average daily nutrient intake level that meets the needs of 97% to 98% of healthy people in a particular life stage and gender groupAdequate Intake (AI) • Recommended average daily nutrient intake level• Based on observed and experimentally determined estimates of nutrient intake by a group of healthy people• Used when the RDA is not available• Tolerable Upper Intake Level (UL)-Highest average daily nutrient intake level likely to pose no risk of adverse health effects to most people-Consumption of a nutrient at levels above the UL increases the potential for toxins and health risks increases• Estimated Energy Requirement (EER)• Average dietary energy intake to maintain energy balancein a healthy adult• Defined by age, gender, weight, height, and level of physical activity3FINAL EXAM: ALL MATERIAL COVERED • Acceptable Macronutrient Distribution Ranges
View Full Document
Unlocking...