Nutrition Chapter 1 vitamins minerals water used in process to provide energy Carbs fats proteins are energy DNA tells cells how to operate Chromosomes are packaged DNA o they contain genes which are instructions to make protein Disease mutation can result from genetics and environment increased risk nutritional genetics genes and nutrition personalized nutrition diets based on a person s genes healthy diet variety balance moderation More fruits vegetables whole grains moderate and calories sodium sugar low in unhealthy fats trans fat saturated fats cholesterol there is no unhealthy food all food in moderation no forbidden foods variety from variety of food groups and variety within each food group benefits high in nutrients and phytiochemical s decreased toxins color of veg fruit contains phytochemicals Balance unhealthy with unhealthy foods within food groups calories in with calories burned Benefit wider variety of nutrients and weight control Moderation portion size scientific method benefits not too much of any nutrient or calorie 1 observe 2 hypothesis 3 design and conduct experiment 4 analyze results 5 peer review publish 6 repeat and expand experiments 7 develop theories due to results from multiple experiments Five a Day 5 to 9 fruits vegetables lowers cancer rate at least 5 fruit vegetable servings epidemiological study populations Laboratory on cells animals and humans within lab experimental clinical experimental treatment group with a control group Evidence What was studied Who performed study Chapter 2 healthy diet Promote health and prevent chronic disease RDA recommend daily allowances age and sex Dietary reference intake age and sex over age of two o Several different categories of nutrient recommendation very specific Dietary guidelines broad recos nonspecific o Visual representation food guide pyramid goes to MyPlate Nutritional status health impacted by food and supplements analysis of food and nutrient intake physical health measuring nutrients three day average compare to nutritional standard Healthy people health promotion and disease prevention objectives based on population health and nutrition status issued every ten years goal encourage a quality of life that will enhance quality of life DRI recommendations of amount of energy nutrients and food components age gender lifestyle prevent deficiencies keep healthy people healthy DRI Values 1 4 1 Estimated average requirement EAR s o 50 of population not meant for individuals planning food programs 2 Recommended daily allowance RDA s very specific for individuals sex and age higher than EAR s amount consumed on average evidence supporting recommendations 3 Adequate Intakes AI s lack of agreement between committees ex calcium amount consumed on average 4 Tolerable Upper Intake Limits UL s specific amount of nutrient that an over consumption causes risk from dietary supplements ex Vitamin C not for all nutrients no supporting evidence Iron very hard to absorb vitamin C enhances absorption of iron absorb 65 of iron that we consume vitamin D not as dietary supplement synergistic too much B12 causes and balance of folic acid DRI energy intake recommendations DRI Values 5 and 6 5 Estimated Energy Requirements EER s how much calories on daily basis maintain weight not generous age gender height weight physical activity 6 Acceptable Macronutrient Distribution Ranges AMDR s recommended range of protein carb fat intake range percentages of total calories diet planning DRI s recommend amount of nutrients Dietary Guidelines for Americans and MyPlate every 5 years similar to DRI s 1 2 5 cups of fruit veg per day 2 fruit over fruit juice 3 veg and protein variety 5 calories intake with activity 4 whole grains over refined grains oils over fats low fat dairy over high fat dairy more fruits veg grains moderate high proteins foods low full fat dairy limited added sugar and sodium MyPlate based on dietary guidelines proportion variety moderation nutrient dense foods Five food groups fruits veg grains protein dairy Food plan how much food to eat from each food group 150 minutes of physical activity per week discretionary calories empty calorie allowance calories you can play around with balance calories to maintain weight increase foods that promote health limit nutrients that increase heath risk exchange lists developed for diabetes groups of foods fruits grains dairy ect that basically have the same amount of energy nutrients can be exchanged with other foods on list food labels info about nutrients in a food and how it fits into diet select number nutritional facts panel and ingredients list packaged food must have listed in decreasing order of amount panel diet serving size servings per container total calories calories from fat amount of nutrition in standard serving daily value based on 2 000 calorie diet use math to find out personal daily value for individual calorie food supplements governed by laws for foods not drugs required to have