HUN1201 Final Exam Study Guide Chapter 1 1 What is Nutrition Nutrition is the science of food and how it nourishes our bodies 2 Explain and know the different types of nutrients a Organic vs inorganic Organic nutrients contain carbon such as carbs lipids proteins and vitamins Inorganic do not contain such as minerals and water b Macronutrient vs micronutrient Macronutrients provide energy Micronutrients do not provide energy facilitate the release of energy c Fat soluble vs water soluble vitamins Fat Soluble vitamins that are not soluble in water but soluble in fat stored in the human body toxicity can occur from consuming excess amounts which accumulate in the body A D E and K Water Soluble vitamins that are soluble in water not stored to any extent in the body excess is excreted in urine toxicity generally only occurs as a result of vitamin supplementation C B vitamins d Energy yielding nutrients kcal g for each Carbohydrate primary source of energy for the body especially the brain composed of carbon hydrogen and oxygen organic 4 kcal g Lipids primary energy source during rest and during low intensity exercise composed of carbon hydrogen and oxygen organic 9 kcal g Proteins does provide energy but mostly used to support tissue and cell growth repair regulating fluids and metabolism composed of carbon hydrogen oxygen and nitrogen organic 4 kcal g i Know their major functions in the body 3 Be able to calculate energy contributions of nutrients Carbohydrate 4 kcal g Fat 9 kcal g Protein 4 kcal g Alcohol contributes 7 kcal g that can be used for energy but it is not considered a nutrient Example 1 A cup of pasta contains 6 g protein 32 g CHO and 10 g fat How many kcal does the pasta provide from each energy nutrients What of the energy come from each of the energy yielding nutrients Protein 24 kcal CHO 128 kcal Fat 90 kcal Total 242 kcal 4 Explain the components of the DRI kcal from protein 10 kcal from CHO 53 kcal from Fat 37 Total 100 a Estimated Average Requirement EAR supports a specific function in the body for half 50 of the healthy population used to define the RDA of a nutrient intake of 1 2 of healthy individuals b Recommended Dietary Allowance RDA use the EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 intake that will meet the need of 97 98 of healthy people c Adequate Intake AI insufficient scientific evidence to determine EAR reflect the average daily amount of a nutrient that a group of healthy people consumes d Tolerable Upper Limit Intake UL the highest amount of nutrient intake that one can have daily that more than likely will not pose any health risk to anyone in a specific life stage or gender group highest intake that will not be toxic e Estimated Energy Requirement EER the average daily energy intake to maintain energy balance and good health for population groups defined by age gender weight height and level of physical activity f Acceptable Macronutrient Distribution Range AMDR represent the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease CHO 45 65 Fat 20 35 Protein 10 35 Chapter 2 1 What are the different components of healthful diet Adequate sufficient energy and nutrients to maintain a person s health a diet may be inadequate in one area Americans do not eat enough vegetables therefore not enough fiber A diet adequate for one person is not the same for another Ex small women needs less calories compared to a tall man Moderate everything in moderation if you know you are going to have a large dinner maybe lessen the amount of food you eat earlier in the day to balance caloric intake Balanced combination of fruits veg protein so you can get all the nutrients your body needs Diverse Variety of different foods eating new foods get different nutrients and avoid the boredom of eating the same foods all the time 2 What are the key recommendations of the dietary and physical activity guidelines for Americans Key Recommendations Consume a variety of nutrient dense foods foods that are given the highest amount of nutrients for the least amount of energy or calories o examples low fat fat free milk instead of whole milk o o pinto beans instead of refried beans pasta with red sauce instead of pasta with white sauce Choose foods that are limited in saturated and trans fats cholesterol added sugars salt and alcohol healthful weight Regular physical activities to promote health psychological well being and Physical fitness includes cardiovascular conditioning stretching exercises for flexibility and resistance exercise o 30 minutes daily minimum of moderate activity most days of the week o 60 90 min day on most days of the week to prevent weight gain or promote weight loss FATS Essential fatty acids and fat soluble vitamins Energy dense Diets high in saturated fats trans fats and cholesterol increase risk for heart disease Key recommendations o Less than 10 of calories from saturated fat o Less than 300 mg day of cholesterol o Trans fats should be as low as possible o Total fats 20 30 of total calories lean protein sources CARBS Important source of energy and essential nutrients Key recommendations o Choose fiber rich fruits vegetables whole grains o Prepare foods with little added sugar o Limit intake of foods high in sugar and starch o Reduce the risk of dental caries cavities Practice good oral hygiene Eat foods high in sugar and starch less frequently SODIUM and POSTSSIUM Essential for health in appropriate amounts Potassium is linked to healthful blood pressure Excess sodium consumption o Linked to high blood pressure in some people o Can cause loss of calcium from bones Key recommendations o Consume less than 2 300 mg day sodium 1 tsp salt Less than 1 500 mg day for people 51 and older and those of any age who are African American or have hypertension diabetes or chronic kidney disease o Choose and prepare foods with little salt o Consume potassium rich foods fruits vegetables 3 Know which organization regulates food labels FDA Food and Drug Administration Chapter 3 1 What is the difference between hunger and appetite Hunger is a physiological drive for food It is nonspecific and can be satisfied by a variety of different foods Appetite is a psychological desire to consume specific foods and is aroused by environmental cues 2 What are the components of gastric juice What role does each play Hydrochloric
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