HUN1201 Exam 1 Study Guide Wednesday January 29th 10 10am 1 What is Nutrition a The science that studies food How food nourishes the body and influences health 2 What are the overreaching goals of Healthy people 2020 1 Help people attain higher quality and longer lives via prevention of disease disability injury and 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 behavior across all life stages 3 Define DRI RDA EAR UL EER and AMDR a DRI Dietary Reference Intakes i Dietary standards for healthy people only ii Aim to prevent deficiency diseases and reduce chronic diseases iii Consist of all of the below b EAR Estimated Average Requirement i Supports a specific function in the body for half 50 of the healthy population ii Used to define the RDA of a nutrient c RDA Recommended Dietary Allowance i Uses the EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 d AI Adequate Intake Insufficient scientific evidence to determine EAR i ii Reflect the average daily amount of a nutrient that a group of healthy people consumes e UL Tolerable Upper Intake Level i Maximum daily amount of a nutrient that appears safe for most healthy people ii Beyond which there is an increased risk of adverse health effects f EER Estimated Energy Requirement i The average daily energy intake to maintain energy balance and good health for population groups ii Defined by age gender weight height and level of physical activity g AMDR Acceptable Macronutrient Distribution Range i Represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk for chronic disease If nutrient intake falls outside this range risk for poor health ii 4 What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient a Carbohydrates 4 kcal g i Primary fuel source for the body especially for neurologic functioning and physical exercise ii Composed of chains of carbon hydrogen and oxygen b Fats Lipids 9 kcal g i A diverse group of substances that are insoluble in water ii Includes triglycerides phospholipids and sterols 1 iii Composed of carbon hydrogen and oxygen iv Main energy source during rest or low to moderate intensity exercise v Provide fat soluble vitamins K A D E c Proteins 4 kcal g i Contain Nitrogen not in carbs or fats ii Not a primary energy source but important for building new cells tissues maintaining bone repairing damage and regulating metabolism and fluid balance 5 What are the two main categories of vitamins a Fat soluble KADE i Stored in the human body ii Toxicity can occur from consuming excess amounts which accumulate in the b Water soluble C B vitamins thiamin riboflavin niacin B6 B12 pantothenic acid body biotin folate i Not stored to any extent in the human body ii Excess excreted in urine iii Toxicity generally occurs only as a result of vitamin supplementation 6 Define major minerals and trace minerals a Minerals 0 inorganic and required for body processes essential for bone and blood health i Regulate fluid and energy production b Major greater than 100 mg day c Trace less than 100 mg day 7 Define the various stages of nutrient deficiencies a Primary deficiency a direct consequence of inadequate intake b Secondary deficiency a person cannot absorb enough of a nutrient i Too much of a nutrient is excreted ii A nutrient is not utilized efficiently c Subclinical deficiency occurs in the early stages few or no symptoms observed d Convert symptoms hidden Overt symptoms obvious 8 Which are the components of the food labels required by the FDA a A statement of identity b Net contents of the package in order of quantity c d Manufacturers name and address e Nutrition information nutrition facts panel cals sodium carbs etc Ingredient list 9 Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient a Daily values estimate of an individual s foods contribution to total diet b daily value i 20 excellent high source ii 10 19 good source iii 5 low source 2 10 What are the recommendations of the Dietary guidelines for Americans a Balance calories to maintain weight b Consume fewer foods of concern trans or saturated fats c Consume more healthful foods and nutrients nutrient dense foods d Follow healthy eating patterns 11 What are the tools used to assist in designing a healthful diet a Eat in moderation b Eat a variety of foods c Consume the right proportion of each recommended food group d Personalize their eating plan e f Set goals for gradually improving food choices and lifestyle Increase physical activity 12 Define the components of a balanced meal a Grains make half your grains whole 3 oz day b Vegetables vary your veggies 2 5 cups day c Fruits focus on fruits 1 5 cups day d Dairy get your calcium rich foods low fat or fat free 3 cups day e Protein and Oils know your fats Less than 10 of cals from sat fats Total 20 30 of total calories from fats oils Go lean with protein 5 5 oz day 13 How is BMI calculated What are the BMI ranges for normal weight underweight overweight and obesity a BMI weight kg height m2 or weight lb height in2 x 703 b Normal weight 18 5 25 kg m2 c Underweight less than 18 5 kg m2 d Overweight 25 29 9 kg m2 e Obese 30 39 9 kg m2 14 What are the methods used to assess body composition Which is the gold standard method a Underwater weighing gold standard least margin of error b Skinfold measurements c Bioelectric impedance analysis d Dual energy x ray absorptiometry DXA gold standard for measuring bone marrow e Bod Pod 15 What are the disease risks associated with abdominal obesity a Hypertension dyslipidemia diabetes heart disease stroke 16 Determinants of basal metabolic rate BMR a Energy expended to maintain basal resting functions of the body b Respiration circulation maintaining body temp new cell synthesis secretion of hormones and nervous system activity c Primary determinant of BMR is the amount of lean body mass muscle 17 Name and define the components of energy expenditure 18 Define metabolic syndrome a 3 5 of the below symptoms will put you at risk for metabolic syndrome b A cluster of factors that increase rish for heart disease type 2 diabetes and stroke i Abdominal obesity 40 inches for men 35 inches for women 3 ii Triglyceride levels greater than
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