Chapter 1 1 Define food nutrition and wellness a Food the plants and animals we eat that provide energy and nutrients Foods also help to maintain life as well as supports growth and health b Nutrition science that studies food How it nourishes the body and influences health Stages ingestion digestion absorption transport metabolism excretion c Wellness physical emotional and spiritual health Composed of nutrition and physical activity 2 Goals of Healthy People 2020 Increase quality and years of healthy life a b Eliminate health disparities 3 Different types of Nutrients a Organic contain carbon such as carbohydrates lipids proteins vitamins Inorganic do not contain carbon such as minerals water b Fat Soluble Vitamins stored in human body accumulates toxicity occurs from excess amounts A D E K Water Soluble Vitamins not stored in human body excreted in urine toxicity occurs from over supplementation C B vitamins c Macronutrient provide energy carbohydrates lipids proteins Micronutrient release of energy vitamins minerals water 4 Energy yielding nutrients a Carbohydrates 4 kcal g b Fat 9 kcal g c Protein 4 kcal g d Alcohol 7 kcal g NOT considered a nutrient 5 Components of DRI a Estimated Average Requirement EAR supports a specific function in the body for 50 b Recommended Dietary Allowances RDA sufficient daily amounts of nutrients to meet of healthy population needs for 98 of healthy population c Adequate Intake AI insufficient evidence to determine EAR d Tolerable Upper Intake Level UL max daily amount that is safe e Estimated Energy Requirement EER average daily energy intake to maintain energy balance good health Defined by age gender weight height physical activity f Acceptable Macronutrient Distribution Range AMDR range of intakes for energy CHO 45 65 Fat 20 35 Protein 10 35 6 Assessment of nutritional status and deficiencies a Malnutrition too much or to little of a particular nutrient or energy over a significant b Undernutrition too little or few nutrients over time weight loss or a nutrient deficiency period of time disease c Overnutrition too much of a given nutrient or too much energy over time obesity heart disease or nutrient toxicity d Primary deficiency direct consequence of inadequate intake e Secondary deficiency person cannot absorb nutrient f g Covert symptoms hidden or require lab tests h Overt symptoms symptoms become obvious Subclinical deficiency occurs in early stages of eating with few or no symptoms 7 Various Types of Nutritional Studies a Case control studies are epidemiological studies done on a smaller scale i Compare a group of individuals with a particular condition to a similar group without this condition b Clinical trials are controlled experiments i Experimental group receives the intervention ii Control group is not given the intervention c Reliable sources of nutrition i American Dietetic Association ii American Society for Nutrition Sciences iii Society for Nutrition Education iv American College of Sports Medicine v North American Association for the Study of Obesity Chapter 2 8 Components of a healthful diet a Adequate sufficient energy and nutrients to maintain a person s health b Moderate not too much or too little of any of the foods c Balanced proper proportions of nutrients d Diverse many different foods from the different food groups on a daily basis 9 Components of a food label a Statement of identity what the food is b Net contents of package how much food there is c d e Nutrition Facts Panel daily values of each nutrient Ingredient list what the food consists of first is the most Information of food manufacturer where the food comes from 10 Types of claims on the Nutrition Facts Panel a Nutrients and health claims i Must meet FDA approved definitions ii Example low in sodium indicates that the particular food contains 140 mg or less of sodium per serving b Structure function claims i Made without FDA approval proof or guarantees that any benefits are true ii Example Improves memory 11 Key Recommendations of the Dietary Guidelines for America a Emphasizes reducing calorie intake and increasing physical activity b Consume a variety of nutrient dense foods c Choose foods that are limited in saturated and trans fat cholesterol added sugars salt and alcohol 12 MyPyramid food groups a Grains make half of your grains whole b Vegetables vary your vegetables i Eat 6 oz of whole grain cereals breads crackers rice or pasta every day i Eat 2 cups of dark green veggies like broccoli spinach and other dark leafy greens every day c Fruits focus on fruits i Eat 2 cups of a variety of fruits every day ii Go easy on fruit juice d Milk get your calcium rich foods e Meat and Beans go lean with protein i Choose low fat or lean meats and poultry ii Bake it broil it or grill it iii Eat 5 oz every day i Go low fat or fat free when you choose milk yogurt and other milk products ii Get 3 cups every day 2 cups for kids aged 2 8 Chapter 13 13 Assessment of body weight a Underweight too little body fat to maintain health b Overweight moderate amount of excess body fat c Obese excess body fate that adversely affects health d Morbid obesity body weight exceeds 100 of normal 14 Calculation of BMI and waist to hip ration a Body Mass Index BMI weight kg height m 2 or Body Mass Index BMI weight lbs height inches 2 x 703 b Normal BMI 18 5 25 kg m2 c Health Risks 18 5 kg m2 or 30 kg m2 d Fat distribution patterns i Apple shaped increases risk for chronic disease more prevalent in men ii Pear shaped no significant increase in risk for chronic disease more prevalent in women 15 Energy balance and its components a Energy balance energy intake energy expenditure intake expended weight gain w o exercise b Energy intake kcal from food beverages intake expended weight gain 3 300 kcal 1 lbs of weight gain c Energy expenditures energy spent to maintain basic body functions and to perform activities i Basal Metabolic Rate BMR basal resting function of the body age gender weight height level of physical activity diet environment testing Primary determinant of BMR amount of LBM Children have increased BMR Tall heavy people have increased BMR ii Thermic Effect of Food TEF energy expended to process food 5 10 of energy iii Energy cost of physical activity 15 33 of total daily energy expended Varies from meal consumed based on intensity iv Direct calorimetry measures amount of heat the body releases v Indirect calorimetry measures O2 consumption and CO2 productivity 16 Genetic
View Full Document
Unlocking...