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Jaymie TicknorIntro Nutrition Science 2460 Sect. 0026 June 2014Unit #1 : Chapters #1-3 Chapter #1:● Kilocalories (kcal): amount of heat required to raise the temperature of 1 kilogram (about2.2 lbs) of water by 1 degree Celsius○ Energy in foods is measured in this unit of energy○ Energy found in 1 gram of carbohydrate is equal to 4 kcal● Calorie: 1 kcal is equal to 1,000 Calories● Carbohydrates: provides energy● Fats and oils: provides energy○ Two types of lipids● Proteins: provides energy● Carbohydrates and proteins provide 4 kcal per gram● Alcohol provides 7 kcal per gram● Fats provide 9 kcal per gram● Chronic Diseases: diseases that come on slowly and can persist for years, often despite treatment○ Ex: obesity, heart disease, type 2 diabetes, and various cancers● Obesity○ Primary link between poor nutrition and mortality○ Consequence of eating more Calories than are expended○ Well-established risk factor for:■ Heart disease■ Stroke■ Type 2 diabetes■ Some forms of cancer● Proper nutrition can help us improve our health○ Prevent certain diseases○ Achieve and maintain a desirable weight○ Maintain our energy and vitality● Nutrients: chemicals found in foods that are critical to human growth and function○ Six groups of nutrients found in foods:1. Carbohydrates: provides energy2. Fats and oils: provides energya. Two types of lipids3. Proteins: provides energy4. Vitamins5. Minerals: inorganic6. Water: inorganic● Carbohydrates: primary fuel source for our body, particularly for our brain and for physical exercise○ Carbo- refers to carbon and -hydrate refers to water (hydrogen and oxygen)○ Ex: rice, wheat, and other grains as well as vegetables, fruits, legumes (lentils, drybeans, and peas), milk and other dairy products, seeds, and nuts● Fats: important energy source for our body at rest and during low-intensity exercise; most energy-dense macronutrient○ Lipids: diverse group of organic substances that are insoluble in water○ Contain less oxygen and water than carbohydrates○ Foods containing fats provide fat-soluble vitamins and essential fatty acids○ Our body is capable of storing large amounts of fat as adipose tissue■ These fat stores can then be broken down for energy during periods when we are not eating○ Solid fats : butter, lard, and margarine○ Liquid fats : oils, vegetable oils (canola and olive oils)○ Cholesterol : form of lipid that our body can make independently, and it can be consumed in the diet● Proteins: the only macronutrient that contains nitrogen○ The basic building blocks of proteins are amino acids○ Also contain carbon, hydrogen, and oxygen○ Main role is in building new cells and tissues○ Regulates the breakdown of foods and our fluid balance○ Found primarily in meats and dairy products■ Also in seeds, nuts, legumes, vegetables and whole grains● Organic: a substance or nutrient that contains the elements carbon and hydrogen○ Carbohydrates, lipids, proteins, and vitamins● Vitamins: organic compounds that assist us in regulating our body’s processes○ Assist with releasing and using the energy in carbohydrates, fats, and proteins○ Critical in building and maintaining healthy bone, muscle, and blood○ Support our immune system to fight infection and disease○ Ensure healthy vision○ Two types of classifications:1. Fat-soluble vitamins: vitamins that are not soluble in water but are soluble in fat; these include vitamins A, D, E, and K2. Water-soluble vitamins: vitamins that are soluble in water; these include vitamin C and the B-vitamins○ Classification affects how vitamins are absorbed, transported, and stored in our body● Minerals: inorganic substances that are not broken down during digestion and absorptionand are not destroyed by heat or light○ Assist in the regulation of many body processes and are classified as majorminerals or trace minerals○ Do not contain carbon and hydrogen○ Important dietary minerals:■ Sodium■ Potassium■ Calcium■ Magnesium■ Iron○ Maintain their structure no matter what environment they are in○ Assist in fluid regulation and energy production○ Essential to the health of our bones and blood○ Help rid our body of the harmful by-products of metabolism○ Two categories of minerals:1. Major minerals: calcium, phosphorus, sodium, potassium, chloride, magnesium, sulfura. Needed in amounts greater than 100 mg/day in our dietsb. Amount present in the human body is greater than 5 g (or 5,000 mg)2. Trace minerals: iron, zinc, copper, manganese, fluoride, chromium, molybdenum, selenium, iodinea. Needed in amounts less than 100 mg/day in our dietsb. Amount present in the human body is less than 5 g (or 5,000 mg)● Estimated Average Requirement (EAR): the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group○ Is used to define the RDA for a given nutrient○ If the EAR meets the needs of only half the people in a group, then the recommended intake will be higher● Recommended Dietary Allowance (RDA): the average daily nutrient intake level that meets the nutrient requirements of 97-98% of healthy individuals in a particular life stageand gender group○ If the EAR cannot be determined for a nutrient, then this nutrient cannot have an RDA● Adequate Intake (AI): a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people○ Used when an RDA cannot be determined○ Ex: calcium, vitamin D, vitamin K, fluoride, and others● Tolerable Upper Intake Level (UL): the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular lifestage and gender group○ As our intake of a nutrient increases in amounts above the UL, the potential for toxic effects and health problems increases○ UL is used to determine the highest average intake level that is deemed safe to consume● Estimated Energy Requirement (EER): the average dietary energy intake that is predicted to maintain energy balance in a healthy adult○ EER for an active person is higher than the EER for an inactive person, even with all other factors being the same● Acceptable Macronutrient Distribution Range (AMDR): the range of macronutrient intakes that provides adequate levels of essential nutrients


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