Study Guide for Final Exam Test 4 Chapter 1 1 What is nutrition Why is it important Food plants and animals we eat provides energy and nutrients maintains life and support growth and health Nutrition the science that studies food How food nourishes the body and influences health deals with foods and nourishment Stages ingestion digestion absorption transport metabolism and excretion Why is it important Relationship between poor nutrition and disease Poor nutrition causes deficiency diseases such as scurvy and pellagra Plays a role in the development of osteoporosis and cancer Is associated with chronic diseases including heart disease stroke and type 2 diabetes Direct link with rapid rise in obesity over past 25 years 2 Explain the different types of nutrients 1 organic vs inorganic Organic contain carbon such as carbohydrates lipids proteins vitamins Inorganic do not contain carbon such as minerals and water 2 macronutrient vs micronutrient 3 4 Macronutrients are required in large amounts provide energy to fuel bodies Micronutrients are required in smaller amounts assist in regulating body processes critical for building and maintaining healthy bones supports immune system ensure healthy vision fat soluble vs water soluble vitamins Fat soluble vitamins A D E and K Soluble in fat Stored in the human body Toxicity can occur from consuming excess amounts which accumulate in the body Water soluble vitamins Vitamins B and C thiamin riboflavin niacin vitamin B6 vitamin B12 pantothenic acid biotin folate Soluble in water Not stored to any extent in human body Excess excreted in urine Toxicity generally only occurs as a result of vitamin supplementation energy yielding nutrients kcal g for each Carbohydrate 4 kcal g Fat 9 kcal g Protein 4 kcal g Alcohol 7 kcal g used for energy but not considered a nutrient 3 DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR Applies to healthy population EAR Estimated Average Requirement supports a specific function in the body for half 50 of the healthy population RDA Recommended Dietary Allowances uses the EAR as a base but includes sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 UL Tolerable Upper Intake Level reflects the average daily amount of a nutrient that a group of healthy people consumes AI adequate intake Reflects the average daily amount of a nutrient that a group of healthy people consumes EER Estimated Energy Requirement the average daily energy intake to maintain energy balance and good healthy for population groups AMDR Acceptable Macronutrient Distribution Range represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease 1 What are the useful tools for designing a healthful diet A healthful diet is adequate moderate balanced and varied Chapter 2 Tools for designing healthful diet 1 Food labels o The FDA requires food labels on most products These labels must include A statement of identity Net contents of the package Manufacturer s name and address Nutrition information Nutrition Facts Panel Ingredient list 2 The 2010 Dietary Guidelines for Americans o Developed by the U S Departments of Agriculture and Health and Human Services o General advice for healthful diet and lifestyle o Updated every 5 years o Most recent update was in 2005 o The 2010 update has been published o Increased recommendation for Vitamin D 3 USDA Food Patterns MyPlate o MyPlate is the visual representation of the USDA Food Patterns o Released in 2011 an interactive personalized guide o Based on the 2010 Dietary Guidelines and the Dietary Reference Intakes o Replaced the prior MyPyramid graphic and guidelines o Intended to help Americans make better food choices 2 Define nutrient density Nutrient Density nutrient dense foods give you the most nutrients for the fewest amounts of calories 3 What are the recommendations of the Dietary Guidelines for Americans and MyPlate Four Key Recommendations of Dietary Guidelines a Balance Calories to maintain weight b Consume fewer foods of concern c Consume more healthful foods and nutrients d Follow healthy eating patterns Recommendations of MyPlate a Make half your grains whole b Vary your veggies c Focus on fruits d Know your fats e Get your calcium rich foods f Go lean with protein 4 What is a chronic disease Chronic disease long lasting condition that can be controlled but not cured Ex diabetes heart disease obesity etc Chapter 13 1 How to evaluate if a person s body weight is healthful 1 Determining the body mass index BMI 2 Assessing the pattern of fat distribution Apple shaped o Increased risk for chronic diseases o More prevalent in men Pear shaped o No significant increased chronic disease risk o More prevalent in woman 2 Measuring body composition a Underwater weighing b Skinfold measurements c Bioelectric impedance analysis d Dual energy x ray absorptiometry DXA e Bod Pod 3 What are the components of energy expenditure Energy intake energy expenditure a Energy intake kcal from food beverages b Energy expenditure energy expended at rest and during physical activity Intake than energy expended weight gain In general an excess intake of about 3 500 kcal will result in a gain of 1 lb c Without exercise this gain will likely be fat Chapter 13 5 Self starvation leading to a severe nutrient deficiency 90 95 are young girls or women 5 20 of females with die from complications within 10 years 1 Know the different eating disorders Anorexia nervosa Bulimia nervosa Night Eating Syndrome recurrent episodes of extreme overeating and compensatory behaviors to prevent weight gain repeated binge eating followed by purging People who were not hungry during the day become hungry during the evening and nights Depressed mood and insomnia Combination of eating disorder sleep disorder and mood disorder Binge Eating 2 3 of adults 8 of obese population Common in men Low self esteem avoidance of social contact depression and negative thoughts Female Athlete Triad Low energy availability amenorrhea low body fat osteoporosis stress fractures Serious syndrome in some active females 1 What are the problems associated with alcohol abuse Reduced brain function Chapter 4 5 7 alcohol Even low intakes impair reasoning and judgment Teens young adults chronic excessive consumption can permanently damage brain structure and function Alcohol poisoning Serious metabolic
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