1 What is Nutrition The study of how food nourishes the body and influences health The stages are ingestion digestion absorption transport metabolism and excretion 2 What are the overreaching goals of Healthy people 2020 They want to help people reach a good quality of long life by preventing disease disability injury and premature death They want all people to have good health Want to create physical and social environments that promote health Promote healthy development and healthy behaviors across all life stages 3 Define DRI RDA EAR UL EER and AMDR They are made up of the EAR RDA AI UL EER and AMDR There is not enough evidence for it to determine the EAR Reflects on the average intake of nutrients by healthy people Supports a specific function in the body for half of the healthy population Used to define the RDA of a nutrient DRI Dietary Reference Intakes Estimated Average Requirement EAR Recommended Dietary Allowances RDA Uses the EAR as a reference point It includes the needed daily amounts of nutrients needed to meet the known needs of a healthy population 98 of the people in the population Adequate Intakes AI Tolerable Upper Intake Level UL Estimated Energy Requirement EER balance and good health population Acceptable Macronutrient Distribution Range AMDR of chronic disease The highest amount of a nutrient that is safe for people to eat Beyond this determined factor there is a higher risk of getting adverse health effects If a nutrient intake falls out of the needed range then there is the risk for poor health The average amount of nutrients a person must intake in order to have a good energy Takes into consideration the age gender weight height and physical activity of the The range of nutrients taken that would provide both adequate energy and reduce the risk 4 What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient Note Alcohol is not a nutrient but a toxin and has 7kcal g Does provide energy though Macronutrients provide energy Are needed in large amounts Micronutrients Do not provide energy Carbs CHO Macronutrient Organic 4kcal g Found in grains vegetables fruits seeds etc Lipids fats CHO Macronutrient Organic 9kcal g They are insoluble in water These include triglycerides phospholipids and sterols Stored as adipose tissue body fat and hold fat soluble vitamins Main source of energy during no exercise Not a primary energy source but used for building new cells tissues repairing damage Proteins CHON Macronutrient Organic 4kcal g bone health and metabolism Vitamins Micronutrient Organic Found in many foods including meats seeds and nuts Fat soluble vitamins are vitamins K A D and E aka KADE Water soluble vitamins are C and some B Vitamin C supports the immune system Vitamin A ensures healthy vision Do not provide energy but helps derive energy from macronutrients Needed to remove harmful metabolic by products Two categories Major minerals large amounts needed calcium phosphorous sodium Minerals Micronutrient Not organic potassium etc and trace minerals very few amounts needed iron zinc copper manganese etc Water H2O Micronutrient Not organic Supports all of the body processes Fluid balance nerve impulses energy production body temp excretion etc Can t be broken down any further 5 Define the various stages of nutrient deficiencies Primary Directly not taking in enough nutrients For example vegans may not get the important nutrients that are found in meat Secondary Has to do with body functions gone wrong One cannot absorb the nutrient correctly Too much of a nutrient is excreted The nutrient is not used efficiently by the body Further notes on Chapter 1 Subclinical deficiency Happens in the early stages and there are little to no symptoms Covert Symptoms Are hidden and need laboratory procedures to detect Overt Symptoms Symptoms that are just obvious Case control studies Studies done to the smaller scale with two groups which do or do not have a condition Clinical Trials Controlled experiments The experimental group gets some type of intervention while the control group does not Double blind Neither the researcher nor the participant knows if they are receiving the treatment of the experiment or the placebo This helps from there being a bias in the results of the experiment The title of a nutritionist has no legal definition or laws so not extremely trustworthy 6 Which are the components of the food labels required by the FDA Five things are required and they are the statement of identities You need to know what you re eating The amount of food in the package Like in ounces The ingredients list The first item in the list is the primary component of the food A way to contact the manufacturer needs to be present The daily values of the food This is based off the 2000 calorie diet 7 Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient Daily Values Estimate of the food s individual contribution to the total diet Low Source of a nutrient food contains 5 of a nutrient needed Medium Source of a Nutrient The food contains 10 19 of the amount needed Excellent Source of a Nutrient The food contains 20 of the amount needed Note Any health claims such as being low in sodium have to be approved by the FDA 8 What are the recommendations of the Dietary guidelines for Americans Guidelines updated every 5 years the last time was in 2010 To eat nutrient dense foods the opposite of calorie dense aka empty calories Eat fewer foods that are of concern Eat less sodium connected to heart problems and loss of calcium from bones no trans fats eat healthy fats in moderation less sugar results in obesity and tooth decay and less alcohol no nutrients and can lead to many diseases Eat healthier options for food Vegetables vitamins and C folate potassium and magnesium whole grain 3 ounces of more per day fat free dairy products lean beef poultry seafood and foods that are high in fiber vitamins calcium Clean hands separate raw food cook foods correctly and chill what is needed Follow healthy eating patterns 9 What are the tools used to assist in designing a healthful diet THE THREE TOOLS USED Use food labels the 2010 human health guideline it s updated every 5 years and my plate program 10 Define the components of a balanced meal o Whole grain foods 3 servings per day o Fruits At least one and a half cups per day o Dairy foods 3 cups or their equivalent o Protein 5 and a half ounces of good lean protein
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