HUN 1201 Study guide for Exam 1 1 What is Nutrition a The science that studies food i How food nourishes the body and influences health 2 What are the overreaching goals of Healthy people 2020 Increase quality and years of healthy life a b Eliminate health disparities 3 Define DRI RDA EAR UL EER and AMDR a b Dietary Reference Intakes DRI updated nutritional standards i Dietary standards for healthy people only ii Aim to prevent deficiency diseases and reduce chronic diseases c Estimated Average Requirement EAR i Supports a specific function in the body for 50 of the healthy population ii Used to define RDA of a nutrient d Recommended Dietary Allowance RDA i 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 i Reflect the average daily amount of a nutrient that a group of healthy people e Adequate Intake AI consume f Tolerable Upper Intake Level UL i Maximum daily amount of a nutrient that appears safe for most healthy people g Estimated Energy Requirements EER i The average daily energy intake to maintain energy balance and good health for population groups ii Defined by age gender weight height and level of physical activity h Acceptable Macronutrient Distribution Range AMDR i Represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease 1 CHO 45 65 2 Fat 20 35 4 What are the classes of nutrients Define each of them chemical composition kcal content of 3 Protein 10 35 each nutrient a Macronutrients provide energy i Carbohydrates CHO 1 Fuel for the body especially for neurologic functioning and physical exercise 2 Contain carbon hydrogen and oxygen 3 4 kcal g ii Lipids Fats Insoluble in water Include triglycerides phospholipids and sterols 1 2 3 Energy source during rest or low to moderate intensity exercise 4 Stored as adipose tissue body fat 5 Provide fat soluble vitamins 6 Contain carbon hydrogen and oxygen 7 9 kcal g iii Proteins 1 Primarily in meat dairy seeds nuts and legumes 2 Small amounts are found in vegetables and whole grains 3 Contain carbon hydrogen oxygen and nitrogen 4 4 kcal g b Micronutrients do not provide energy facilitate the release of energy i Vitamins 1 Assit in regulating body processes 2 Required in smaller amounts 3 Critical in building and maintaining healthy bones and tissues 4 Support immune system 5 Ensure healthy vision 6 Contain carbon hydrogen and oxygen inorganic essential nutrient ii Minerals iii Water 1 2 Fluid balance and nutrient transport 3 Nerve impulses 4 Body temperature 5 Muscle contractions 6 Excretion of waste products 5 What are the different categories of Vitamins Define water soluble fat soluble vitamins What are the properties of each of these categories give some examples for each a Fat Soluble i Vitamins A D E and K ii Stored in the human body iii Toxicity can occur from consuming excess amounts which accumulate in the body b Water soluble i Vitamins C and B 1 Thiamin riboflavin niacin biotin folate ii Not stored to any extent in the human body iii Excess excreted in urine iv Toxicity generally only occurs as a result of vitamin supplementation 6 Define major minerals and trace minerals a Major Minerals i Calcium phorphorus sodium potassium chloride magnesium sulfur ii Needed in amounts greater than 100 mg day in our diets Iron zinc copper manganese fluoride chromium molybdenum selenium iodine ii Needed in amounts less than 100 mg day in our diets 7 Define the various stages of nutrient deficiencies i Too much or too little of a particular nutrient or energy over a significant period i Too little energy or too few nutrients over time ii Weight loss or a nutrient deficiency disease i Too much energy or too much of a given nutrient over time ii Obesity heart disease or nutrient toxicity 8 Which are the components of the Food labels required by the FDA and which ones are not b Trace Minerals i a Malnutrition of time b Under nutrition c Over nutrition required by the FDA a FDA Requires i A statement of identity ii Net contents of the package iii iv Manufacturers name and address v Nutrition information Ingredient list 9 Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient a Daily Value i Estimate of individual foods contribution to total diet 1 High 20 2 Good 10 19 3 Low 5 10 What are the recommendations of the Dietary guidelines for Americans for carbohydrates proteins fats and physical activity a Choose fiber rich fruits veggies whole grains b Prepare foods with little added sugar c Limit intake of foods high in sugar and starch d Reduce the risk of dental cavities 11 What are the tools used to assist in designing a healthful diet a Food labels b Dietary guidelines for Americans c Myplate 12 Define phytochemicals a Naturally occurring plant chemicals such as pigments that enhance health b Found in soy garlic onions teas coffee c May reduce risks for chronic diseases i Cancer and cardiovascular disease 13 According to the Dietary Guidelines for Americans why is there a recommendation for sodium 14 Define the components of a balanced meal 15 How is BMI calculated What are the BMI ranges for normal weight underweight overweight and potassium and obesity weight lbs height in 2 703 a b Underweight 18 5 c Normal 18 5 25 d Overweight 25 30 e Obese 30 a Underwater weighing GOLD STANDARD b Skinfold measurements c Bioelectric impedance analysis d Near infrared reactance e Dual energy x ray absorptiometry DXA f Bod Pod 16 What are the methods used to assess body composition Which is the gold standard method 17 What is the disease risks associated with abdominal obesity a Chronic disease 18 Determinants of basal metabolic rate BMR Which is the primary determinant of BMR a Primary determinant of BMR is the amount of lean body mass LBM b Age gender weight height level of physical activity diet environment temperature 19 Name and define the components of energy expenditure a Thermic Effect of Food TEF i Energy expended to process food ii 5 10 of the energy content of a meal iii PTN increase TEF b Energy cost of physical activity i 15 35 of total daily EE ii Energy expended on body movement and muscular work iii Type and intensity of activity how long body size 20 Define metabolic syndrome a A clustering of risk factors that increases risk for heart disease type 2 diabetes and stroke i Abdominal obesity ii Triglyceride levels iii HDL
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