Study Guide for Final Exam Test 4 Chapter 1 1 What is nutrition Why is it important a Nutrition is the science that studies food i How food nourishes our bodies ii How food influences our health iii Includes identifying how we consume digest metabolize and store nutrients iv Includes studying our eating patterns and making recommendations b Nutrition is important because i Proper nutrition supports wellness 1 Wellness is more than the absence of disease 2 Includes physical emotional and spiritual health 3 Is a multidimensional lifelong process ii Relationship between poor nutrition and disease 1 Poor nutrition causes deficiency diseases such as scurvy and pellagra 2 Plays a role in the development of osteoporosis and cancer 3 Is associated with chronic diseases including heart disease stroke and type 2 diabetes 4 Direct link with rapid rise in obesity over past 25 years 2 Explain the different types of nutrients a Organic vs inorganic i Organic contain carbon and hydrogen 1 Carbohydrates 2 Lipids fats and oils 3 Proteins 4 Vitamins 1 Minerals 2 Water ii Inorganic do not contain carbon and hydrogen b Macronutrient vs micronutrient i Macronutrient are required in relatively large amounts 1 Provide energy fuel to our bodies 2 Carbohydrates lipids and proteins ii Micronutrient required in relatively small amounts 1 Vitamins and minerals c Fat soluble vs water soluble vitamins i Fat soluble 1 Soluble in fat 2 Stored in human body 3 Toxicity can occur from consuming excess amounts which accumulate in the body 4 A D E and K vitamins ii Water Soluble 1 Soluble in water 2 Not stored to any extent in the human body 3 Excess excreted in urine 4 Toxicity generally only occurs as a result of vitamin supplementation 5 C B vitamins thiamin riboflavin niacin vitamin B6 vitamin B12 pantothenic acid biotin folate d Energy yielding nutrients kcal g for each i Carbohydrates and proteins 4kcal gram food ii Lipids 9 kcal gram iii Alcohol 7 kcal gram RDA AI UL EER AMDR a Dietary standards for healthy people only b Estimated Average Requirement EAR 3 DRI s apply to which population of people Explain the components of the DRI EAR i The average daily intake level of a nutrient to meet the needs of half of the healthy people in a particular life stage or gender group ii Used to define the Recommended Dietary Allowance RDA of a nutrient c Recommended Dietary Allowance RDA i The average daily nutrient intake level that meets the needs of 97 to 98 of healthy people in a particular life stage and gender group d Adequate Intake AI i Recommended average daily nutrient intake level ii Based on observed and experimentally determined estimates of nutrient intake by a group of healthy people iii Used when the RDA is not available vitamin K chromium and fluoride e Tolerable Upper Intake Level UL health effects to most people i Highest average daily nutrient intake level likely to pose no risk of adverse ii Consumption of a nutrient at levels above the UL increases the potential for toxic effects and health risks increases f Estimated Energy Requirement EER i Average dietary energy intake to maintain energy balance in a healthy adult ii Defined by age gender weight height and level of physical activity g Acceptable Macronutrient Distribution Ranges AMDR h Ranges of energy intakes from macronutrients that are associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients i If nutrient intake falls outside this range there is a potential for increasing our risk for poor health Chapter 2 1 What are the useful tools for designing a healthful diet a The tools for designing a healthful diet include i Food labels ii The 2010 Dietary Guidelines for Americans iii USDA Food Patterns MyPlate 2 Define nutrient density a Supply the most nutrients for the least amount of calories 3 What are the recommendations of the Dietary Guidelines for Americans and MyPlate a 2010 Dietary Guidelines i 4 key recommendations 1 Balance Calories to maintain weight 2 Consume fewer foods of concern 3 Consume more healthful foods and nutrients 4 Follow healthy eating patterns b MyPlate i Make half your grains whole 1 Eat at least 3 ounces servings of whole grain breads cereal crackers rice or pasta each day 2 Foods in this group provide fiber rich carbohydrates and are good sources of the nutrients riboflavin thiamin niacin iron folate zinc protein and magnesium ii Vary your veggies iii Focus on fruits iv Know your fats 1 Less than 10 of calories from saturated fat 2 Less than 300 mg day of cholesterol 3 Trans fats should be as low as possible 4 Total fats 20 30 of total calories lean protein sources v Get your calcium rich foods 1 Choose lowfat or fat free dairy products 2 People who can t consume dairy can choose lower lactose or lactose free dairy products or other calcium sources such as 3 Calcium fortified juices soy and rice beverages 4 Get 3 cups of lowfat diary foods or their equivalent each day 5 Dairy foods provide calcium phosphorus riboflavin protein vitamin B12 and many are fortified with vitamins A and D 4 What is a chronic disease a Cancer and cardiovascular disease Chapter 13 1 How to evaluate if a person s body weight is healthful a Determining if a person s body weight is healthful should include i Determining the body mass index BMI ii Measuring body composition iii Assessing the pattern of fat distribution android vs gynoid 2 What are the components of energy expenditure a Energy expenditure energy expended at rest and during physical activity 1 Know the different eating disorders a Anorexia nervosa Chapter 13 5 i Self starvation leading to a severe nutrient deficiency ii Signs and symptoms 1 Extremely restrictive eating practices 2 Intense fear of gaining weight 3 Amenorrhea 4 No menstrual periods for at least 3 months 5 Occurs with insufficient energy to maintain normal body functions 6 Signs may be somewhat different in males iii Health risks 1 Energy and nutrient deficiency 2 Electrolyte imbalance 3 Cardiovascular problems 4 Gastrointestinal problems 5 Bone problems 6 Early intensive treatment is the best chance for recovery b Bulimia nervosa prevent weight gain i Recurrent episodes of extreme overeating and compensatory behaviors to ii Characterized by repeated binge eating followed by purging iii Binge eating 1 Feels a loss of self control a sense of euphoria a drug induced high iv Binge v Purging vi Symptoms vii Signs viii Health risks 1 Large quantity of food eaten in a short
View Full Document
Unlocking...