HUN 1201 Study guide for Exam 1 1 What is Nutrition The science that studies how food nourishes our bodies and influences our health Studies our eating patterns and makes recommendations 2 What are the overreaching goals of Healthy people 2020 Four primary goals premature death 1 Help people attain higher quality and longer lives via prevention of disease disability injury and 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 stages 3 Define DRI RDA EAR UL EER and AMDR DRI Dietary Reference Intakes updated nutritional standards o dietary standards for healthy people only o aim to prevent deficiency diseases and reduce chronic disease o set standards for nutrients that do not have RDA values o consist of EAR RDA AI UL RDA Recommended Dietary Allowance 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 EAR Estimated Average Requirements The average daily intake level of a nutrient to meet the needs of half of the healthy people in a particular life stage or population o Used to define RDA of a nutrient UL Tolerable Upper Intake Level Highest average daily nutrient intake level likely to pose no risk of adverse health effects to most people will not be toxic o Consumption of a nutrient above the UL increases health risks AI Adequate Intake Recommended average daily nutrient intake level o Based on observed and experimentally determined estimates of nutrient intake by a group of healthy people o Used when RDA is not available vitamin K chromium fluoride EER Estimated Energy Requirement Average dietary energy intake to maintain energy balance in a healthy adult o Defined by age gender weight height and level of physical activity AMDR Acceptable Macronutrient Distribution Ranges adequate intake of essential macronutrients o Associated with reduced risk of chronic disease o If nutrient intake falls outside this range there is a potential for increasing our risk for poor health o Carbs 45 65 o Fat 20 35 o Protein 10 35 4 What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient Carbohydrates 4kcal gram food o C H O o Primary fuel source esp for neurologic functioning and exercise o Found in grains vegetables fruits legumes seeds nuts milk products Proteins 4kcal gram food o C H N o NOT primary energy source important in building new cells tissues maintain bones repairing damage regulating metabolism fluid balance maintenance Lipids 9 kcal gram o C H O o Diverse group of substances insoluble in water o Triglycerides phospholipids sterols o Maintain energy source during rest low intensity exercise o Stored as adipose tissue body fat o Provide fat soluble vitamins Alcohol 7 kcal gram 5 What are the two main categories of vitamins Fat soluble A D E K Water soluble C B vitamins 6 Define major minerals and trace minerals Major minerals needed in amounts greater than 100 mg day in our diet amount present in the human body 5 000 mg Trace minerals needed in amount less than 100 mg day in our diet in body 5 000 mg 7 Define the various stages of nutrient deficiencies Primary deficiency occurs when o a person does not consume enough of a nutrient a direct consequence of inadequate intake Secondary deficiency occurs when o A person cannot absorb enough of a nutrient in his or her body o Too much of a nutrient is excreted from the body o A nutrient is not utilized efficiently by the body Subclinical deficiency occurs in the early stages o few or no symptoms are observed Covert symptoms are hidden and require laboratory tests or other invasive procedures to detect Overt symptoms of nutrition deficiency that become obvious 8 Which are the components of the food labels required by the FDA 1 Statement of identity 2 Net contents of package Ingredient list 3 4 Manufacturer s name and address 5 Nutrition information Nutrition Facts Panel 9 Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient The Daily Values DV Estimate of individual foods contribution to total diet DV o If food contains 20 of nutrient excellent source o 10 19 good source o 5 low 10 What are the recommendations of the Dietary guidelines for Americans Balance Calories to maintain weight Consume fewer foods of concern Consume more healthful foods and nutrients Follow healthy eating patterns 11 What are the tools used to assist in designing a healthful diet 1 Food labels 2 The 2010 Dietary Guidelines for Americans 3 USDA Food Patterns MyPlate 12 Define the components of a balanced meal Grains vegetables fruits dairy protein and oils Increase intake of fruits and vegetables Make at least half of your grain foods whole grain Choose fat free or low fat milk dairy products Choose proteins lower in solid fats and Calories such as lean beef skinless poultry and seafood Choose foods that provide fiber rich carbs including potassium calcium and vitamin D 13 How is BMI calculated What are the BMI ranges for normal weight underweight overweight and 14 What are the methods used to assess body composition Which is the gold standard method obesity BMI weight lbs height inches 2 703 Normal weight BMI 18 5 29 9 kg m2 Underweight BMI 18 5 Overweight BMI 25 29 9 Obesity BMI 30 1 Underwater weighing o Most accurate method 2 Skinfold measurements o Pinching fat using a caliper 3 Bioelectric impedance analysis o Electrical signal sent through body conducts quickly through lean muscles 4 Dual energy x ray absorptiometry DXA o X rays differentiate between bone tissue and fat 5 Bod Pod o Machine that uses air displacement to measure body composition 15 What are the disease risks associated with abdominal obesity increases risks for chronic diseases 16 Determinants of basal metabolic rate BMR BMR energy expended to maintain basal resting functions of the body Primary determinant of BMR is the amount of lean body mass muscle 17 Name and define the components of energy expenditure 1 BMR 2 TEF Thermic Effect of Food a Energy expended to process food b 5 10 of energy content of a meal 3 Physical Activity Energy Cost a About 15 35 of total daily energy output 18 Define metabolic syndrome A cluster of factors that increases risk for heart disease type 2 diabetes and stroke Abdominal obesity 40 inches for men 35 inches for women Triglyceride levels 150 mg dL HDL
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