Study Guide for Final Exam Test 4 Chapter 1 1 What is nutrition Why is it important Nutrition is the science that studies food Relationship between poor nutrition and disease Poor nutrition causes deficiency diseases such as scurvy and pellagra Plays 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 Nutrition and physical activity are critical components of wellness Proper nutrition supports wellness physical emotional spiritual health Healthy People 2020 1 Help people attain higher quality and longer lives via prevention of disease disability injury and Nutrition is a national goal to promote optimal health and disease prevention premature death 2 Achieve health equity improve health for all 3 Create social and physical environments that promote health 4 Promote quality of life healthy development and healthy behaviors across all life stage 2 Explain the different types of nutrients a Organic vs inorganic Organic contains carbon such as carbs lipids proteins and vitamins Inorganic do not contain carbon such as minerals and water b Macronutrient vs micronutrient Macronutrient required in relatively large amounts o Provide energy fuel to our bodies o Carbohydrates lipids and proteins Micronutrient required in small amounts o Vitamins assist in regulating body processes Critical in building and maintaining healthy bones Support immune system Ensure healthy vision Do not contain or supply energy to our bodies but they help us utilize energy derived from macronutrients Can be destroyed by heat light air etc o Minerals are inorganic and are required for body processes Regulate fluid and energy production Essential for bone and blood health Remove harmful metabolic by products Exist in the simplest possible form can t be broken down or destroyed by heat or light Major or trace c Fat soluble vs water soluble vitamins Fat soluble vitamins that are not soluble in water but soluble in fat ADEK Water soluble vitamins that are not soluble in fat but soluble in water C and B d Energy yielding nutrients kcal g for each o Carbs 4 o Fat 9 o Protein 4 o Alcohol 7 not a nutrient 3 DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR DRI Dietary Reference Intake Dietary standards for healthy people only EAR Estimated Average Requirement The average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a particular life stage or gender group RDA Recommended Dietary Allowance The average daily nutrient intake level that meets the nutrient requirements of 97 to 98 of healthy individuals in a particular life stage or gender group AI Adequate Intake Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people UL Tolerable Upper Intake Level The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group EER Estimated Energy Requirement The average dietary energy intake that is predicted to maintain energy balance in a healthy individual It is defined by a person s age gender weight height and level of physical activity that is consistent with good health AMDR Acceptable Macronutrient Distribution Range Range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients 1 What are the useful tools for designing a healthful diet Chapter 2 Food Labels Ingredient List These must include 1 A statement of identity 2 Net contents of the package 3 4 Manufacturer s name and address 5 Nutrition info Nutrition Facts Panel The 2010 Dietary Guidelines for Americans USDA s MyPlate o Grains o Veggies o Fruits o Dairy o Protein and oils The 2010 Dietary Guidelines for Americans 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 USDA s MyPlate Key recommendations 1 Make half your grains whole 2 Vary your veggies 3 Focus on fruits 4 Know your fats 5 Get your calcium rich foods 6 Go lean with protein 4 What is a chronic disease 2 Define nutrient density Nutrient density relatively rich in nutrients for the number of calories contained 3 What are the recommendations of the Dietary Guidelines for Americans and MyPlate Chronic disease illness that is prolonged in duration does not often resolve spontaneously and is rarely cured completely 1 How to evaluate if a person s body weight is healthful 1 Determining the BMI body mass index Chapter 13 Expresses the ratio of a person s weight to the square of his or her height Normal 18 5 25 kg m2 Values below 18 5 or above 30 have increased health risks Not an indication of body composition 2 Assessing the pattern of fat distribution 3 Measuring body composition Measuring body fat and lean body mass Underwater weighing skinfold measurements bioelectric impedance analysis DXA Bod Pod Apple shaped increased risk for chronic disease more prevalent in men Pear shaped no significant increased chronic disease risk more prevalent in women 2 What are the components of energy expenditure Energy is expended to maintain basic body functions and to perform activities Total 24 hour expenditure is composed of 3 components 1 Basal Metabolic Rate BMR Energy expended to maintain basal resting functions of the body Respiration circulation maintaining body temperature new cell synthesis secretion of hormones and nervous system activity Primary determinant is amount of lean body mass muscle 2 Thermic effect of food TEF Energy expended to process food About 5 10 of the energy content of a meal 3 Energy cost of physical activity 15 35 of total daily energy output Energy expended on body movement and muscular work 1 Know the different eating disorders Chapter 13 5 Anorexia Nervosa is a potential deadly eating disorder many of them have characteristics like OCD and are perfectionists Signs and symptoms include restrictive eating fear of weigh gain thinness amenorrhea and in males they are often scared of REgaining weight This causes many health issues such as a decrease in bone marrow density hair skin problems and anemia Bulimia Nervosa is characterized by binge eating and
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