stages ingestion digestion absorption transport metabolism excretion plants and animals we eat energy and nutrients maintain life growth and health EXAM 1 Chapter 1 What is nutrition Food Nutrition science of food Importance Supports wellness Wellness Top three causes of death Goals of Healthy People 2020 What are Nutrients Necessary nutrients have two categories inorganic and organic Increase quality and years of healthy life Eliminate health disparities more than just absence of disease spiritual emotional and physical health Chemicals in foods that our bodies need to survive heart disease cancer stroke Inorganic does not contain carbon nutrition physical activity minerals water carbohydrates proteins lipids vitamins Organic contains carbon Macronutrients nutrient that the body requires in relatively large amounts carbs lipids and proteins Micronutrients nutrients needed in relatively small amounts vitamins and minerals Vitamins Fat Soluble ADEK are soluble in fat stored in fats found in fats and can be toxic to the body because they are stored Trace minerals need less than 100mg day iron zinc copper generally are not toxic to the body because you would just pee them Major minerals need more than 100mg day calcium phosphorus Water Soluble C and B vitamins are soluble in water and out Minerals sodium potassium chloride magnesium sulfur maganese fluoride chromium molybdenum selenium iodine Water regulates nerve impulses body temperature muscle contractions nutrient transport and excretion of waste products Energy Yielding Nutrients calorie kcal carbs 4 kcals gram protein 4 kcals gram fat 9kcals gram alcohol 7kcals gram Standards for healthy people Prevent deficiency disease and reduce chronic diseases Determining nutrient needs vitamins minerals DRIs a set of nutritional reference values that applies to healthy people DRI for nutrients EAR Estimated Average Requirement good enough for 50 of people average when you add 2 standard deviations you get the RDA RDA Recommended Dietary Allowance good enough for 98 of EER Estimated Energy Requirement average dietary energy intake AMDR Acceptable Macronutrient Distribution Ranges range of AI Adequate Intake good guesses as to an average daily nutrient UL Tolerable Upper Intake Level the highest average intake likely to people intake level based on observations pose no risk any more and you would experience toxicity DRI for energy and macro nutrients that is predicted to maintain energy balance intakes for a particular energy source for healthy people Percent of calories coming from each per day Carbohydrates 45 65 Fats 20 35 Protein 10 35 Nutritional Status under nutrition too little energy or too few nutrients malnutrition too much or too little of a particular nutrient or energy over nutrition too much energy or too much of a given nutrient over time Can result in obesity heart disease or nutrient toxicity observing no direct cause can be concluded primary deficiency a direct consequence of inadequate intake not enough of something direct secondary deficiency the body does not use what it is receiving subclinical few or non symptoms are observed covert symptoms hidden symptoms and require lab tests to detect overt obvious symptoms heart attack observational studies associations Nutrient Deficiencies Deficiency Symptoms Research Methods Epidemiological Studies Model Systems Human Studies Nutrition Experts advanced degree will usually suggest an RD using animals instead of humans Nutritionist no legal definition RD case control comparisons no causation clinical trials interventions experimental and control group Licensed Dietician meets the requirements of a given state Professional with an advanced degree masters or PhD Physician doctor with some knowledge unless they have an NHANES National Healtha nd Nutrition Examination Survey survey NIH National Institutes of Health world s leading medical research CDC Center for Disease Control and Prevention don t eat that Government Information Sources chicken that tracks the nutrient consumption of Americans BRFFS Behavioral Risk Factor Surveillance System telephone survey that tracks lifestyle behaviors that increase our risk for chronic disease center Chapter 2 Designing a healthful diet need all 4 Adequate sufficient energy and nutrients baby food chicken and vegetable dinner vs chicken and dinner Moderate not too much and not too little of any foods Balanced proper proportions Diverse mix it up Tools to design a healthful diet 1 Food Labels FDA packaged foods statement of identity what is it contents net weight ingredients list 1st in list has the most amount information of food manufacturer packager or distributor nutrition information nutrition facts panel 1 Food Labels 2 Dietary Guidelines from Americans 3 My Plate Nutrition Facts Panel help compare foods Daily Values Estimate of individual foods contribution to total must meet FDA approved definition made without FDA approval proof or guarantee improves memory with a star to lead you to a disclaimer developed by USDA general advice for healthful diet and lifestyle updated every 5 years key recommendations consuming nutrient dense food limit saturated fats trans fats cholesterol added 200 calorie donut vs 200 calorie whole wheat muffin 20 or greater high 10 19 good less than 5 low low in sodium DV Nutrient and health claims Structure function claims diet 2 Dietary Guidelines for Americans Key Recommendations sugar and alcohol Weight Management overweight or obesity maintain body weight prevent weight gain risk for chronic disease balance calories from foods and beverages with calories used make small decreases in calorie intake and increase physical activity Physical Activity maintaining good health 30 minutes daily minimum in moderate activity most days preventing weight gain promoting weight loss 60 90 minutes per day on most days to prevent weight gain or promote weight loss Food groups to encourage fruits vegetables sufficient amounts while staying within energy needs choose a variety of colors of fruits and vegetables for different functions whole grain foods 3 servings per day low far or fat free milk or equivalent 3 servings per day Fats 9kcal Good essential fatty acid omega 3s avocado salmon walnuts and ADEK vitamins Bad saturated transfat cholesterol all increase you risk for heart disease Key recommendations Less than 10 of calories from saturated fat Less than 300 mg day of cholesterol Trans fats should be as low as possible
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