HUN1201 – FINAL EXAM Study Guide UNIT 11. What is Nutrition? a. The science that studies food. How food nourishes the body and influences health.2. What are the overreaching goals of Healthy people 2020?1. Help people attain higher quality and longer lives, via prevention of disease, disability, injury and premature death2. Achieve health equity, improve health for all3. Create social and physical environments that promote health4. Promote quality of life, healthy development and healthy behavior across all life stages3. Define DRI, RDA, EAR, UL, EER, and AMDR.a. DRI – Dietary Reference Intakesi. Dietary standards for healthy people onlyii. Aim to prevent deficiency diseases and reduce chronic diseasesiii. Consist of all of the belowb. EAR – Estimated Average Requirementi. Supports a specific function in the body for half (50%) of the healthy populationii. Used to define the RDA of a nutrientc. RDA - Recommended Dietary Allowancei. Uses the EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations (98%)d. AI – Adequate Intakei. Insufficient scientific evidence to determine EARii. Reflect the average daily amount of a nutrient that a group of healthy people consumese. UL - Tolerable Upper Intake Leveli. Maximum daily amount of a nutrient that appears safe for most healthy peopleii. Beyond which there is an increased risk of adverse health effectsf. EER – Estimated Energy Requirement i. The average daily energy intake to maintain energy balance and good health for population groupsii. Defined by age, gender, weight, height, and level of physical activityg. AMDR – Acceptable Macronutrient Distribution Rangei. Represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk for chronic diseaseii. If nutrient intake falls outside this range, risk for poor health4. What are the classes of nutrients? Define each of them, chemical composition, kcal content of each nutrient?a. Carbohydrates – 4 kcal/gi. Primary fuel source for the body, especially for neurologic functioning and physical exercise ii. Composed of chains of carbon, hydrogen and oxygenb. Fats / Lipids– 9 kcal/g1i. A diverse group of substances that are insoluble in waterii. Includes triglycerides, phospholipids, and sterolsiii. Composed of carbon, hydrogen and oxygen iv. Main energy source during rest or low to moderate intensity exercisev. Provide fat soluble vitamins – K.A.D.E.c. Proteins – 4 kcal/g i. Contain Nitrogen (not in carbs or fats)ii. Not a primary energy source, but important for building new cells/tissues, maintaining bone, repairing damage and regulating metabolism and fluid balance5. What are the two main categories of vitamins? a. Fat soluble – KADEi. Stored in the human bodyii. Toxicity can occur from consuming excess amounts, which accumulate in the bodyb. Water soluble – C, B vitamins (thiamin, riboflavin, niacin, B6, B12, pantothenic acid, biotin, folate)i. Not stored to any extent in the human bodyii. Excess excreted in urineiii. Toxicity generally occurs only as a result of vitamin supplementation6. Define major minerals and trace minerals.a. Minerals 0 inorganic and required for body processes (essential for bone and blood health)i. Regulate fluid and energy productionb. Major – greater than 100 mg/dayc. Trace – less than 100 mg/day7. Define the various stages of nutrient deficiencies. a. Primary deficiency – a direct consequence of inadequate intakeb. Secondary deficiency – a person cannot absorb enough of a nutrienti. Too much of a nutrient is excretedii. A nutrient is not utilized efficientlyc. Subclinical deficiency – occurs in the early stages; few or no symptoms observedd. Convert symptoms – hidden; Overt symptoms – obvious. 8. Which are the components of the food labels required by the FDA?a. A statement of identityb. Net contents of the package (in order of quantity)c. Ingredient listd. Manufacturers name and addresse. Nutrition information (nutrition facts panel) – cals, sodium, carbs, etc. 9. Define Daily Values. Know how to distinguish a food as a low, medium or high source of a nutrient. a. Daily values – estimate of an individual’s foods’ contribution to total dietb. % daily value: i. ≥ 20% = excellent/high sourceii. 10-19% = good source2iii. ≤ 5% low source10. What are the recommendations of the Dietary guidelines for Americans?a. Balance calories to maintain weightb. Consume fewer foods of “concern” (trans or saturated fats)c. Consume more healthful foods and nutrients – nutrient dense foodsd. Follow healthy eating patterns11. What are the tools used to assist in designing a healthful diet?a. Eat in moderationb. Eat a variety of foodsc. Consume the right proportion of each recommended food groupd. Personalize their eating plane. Increase physical activityf. Set goals for gradually improving food choices and lifestyle12. Define the components of a balanced meal.a. Grains – “make half your grains whole” – 3 oz/dayb. Vegetables – “vary your veggies” – 2.5 cups/dayc. Fruits – “focus on fruits” – 1.5 cups/dayd. Dairy – “get your calcium rich foods” (low fat or fat free) – 3 cups/daye. Protein and Oils – “know your fats” – Less than 10% of cals. from sat. fats. Total 20-30%of total calories from fats/oils. “Go lean with protein” – 5.5 oz/day13. How is BMI calculated? What are the BMI ranges for normal weight, underweight, overweight and obesity? a. BMI = weight (kg) / height (m2) or [weight (lb)/height (in2)] x 703b. Normal weight: 18.5-25 kg/m2c. Underweight – less than 18.5 kg/m2d. Overweight – 25-29.9 kg/m2e. Obese – 30-39.9 kg/m214. What are the methods used to assess body composition? Which is the gold standard method?a. Underwater weighing (gold standard – least margin of error)b. Skinfold measurementsc. Bioelectric impedance analysisd. Dual energy x-ray absorptiometry (DXA) ( gold standard for measuring bone marrow)e. Bod Pod15. What are the disease risks associated with abdominal obesity?a. Hypertension, dyslipidemia, diabetes, heart disease, stroke16. Determinants of basal metabolic rate (BMR)? a. Energy expended to maintain basal (resting) functions of the bodyb. Respiration, circulation, maintaining body temp, new cell synthesis, secretion of hormones, and nervous system activityc. Primary determinant of BMR is the amount of lean body mass
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