Study Guide for Final Exam Test 4 Chapter 1 The Science of Nutrition Linking Food Function and Health 1 What is nutrition Why is it important a Food is the plants and animals we eat b Nutrition is the science that studies food i How food nourishes our bodies ii How food influences our health iii iv Includes identifying how we consume digest metabolize and store nutrients Includes studying our eating patterns and making recommendations 2 Explain the different types of nutrients a Organic vs inorganic i Six groups of nutrients found in foods Organic contain carbon and hydrogen 1 Carbohydrates 2 Lipids fats and oils 3 Proteins 4 Vitamins 5 Minerals 6 Water Inorganic do not contain carbon and hydrogen b Carbohydrates exercise i Primary fuel source for the body especially for neurologic functioning and physical ii Composed of chains of carbon hydrogen and oxygen iii Found in grains wheat rice vegetables fruits legumes lentils beans peas seeds nuts and milk products c Lipids Includes triglycerides phospholipids and sterols i A diverse group of substances that are largely insoluble in water ii iii Composed of carbon hydrogen and oxygen iv Main energy source during rest or low to moderate intensity exercise v Stored as adipose tissue body fat vi Provide fat soluble vitamins d Proteins In addition to the carbon and hydrogen proteins also contain nitrogen i ii Not typically a primary energy source important in building new cells tissues maintaining bone repairing damage and regulating metabolism and fluid balance iii Found in many foods particularly meat dairy seeds nuts and legumes small amounts in grains and vegetables e Micronutrient Vitamins i Organic compounds that assist in regulating body processes 1 Build and maintain health bones and tissues 2 Support immune system 3 Ensure healthy vision 4 Do not contain or supply energy to our bodies 5 Helps us utilize the energy derived from 6 Can be destroyed by light heat air etc a Two types Fat soluble and water soluble f Micronutrient Minerals i Inorganic substances required for body processes 1 Regulate fluid and energy production 2 Support bone and blood health 3 Remove harmful metabolic by products 4 Exist in the simplest possible form can t be broken down further or destroyed by heat light ii Two types Major and Trace minerals 1 Trace is little amounts g Water i A vital inorganic nutrient supporting all body processes 1 Fluid balance 2 Energy production 3 Regulation of nerve impulses body temperature and muscle contractions 4 Nutrient transport 5 Excretion of waste products ii Sources include water in its pure form juices other drinks and many foods h Macronutrient vs micronutrient i Macronutrients are required in relatively large amounts 1 Provide energy fuel to our bodies 2 Carbohydrates lipids and proteins ii Micronutrients are required in smaller amounts 1 Do not provide energy but facilitate the release of energy 2 Vitamins minerals water iii Alcohol not a nutrient tissues 2 Considered to be both a drug and a toxin Proteins are main energy source when starving i Fat soluble vs water soluble vitamins 1 Does not support regulation of body functions or the building or repairing of 3 DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR a Dietary Reference Intakes DRIs updated nutritional standards i Expanded on the previous RDA values ii Set standards for nutrients that do not have RDA values iii Dietary standards for healthy people only iv Aim to prevent deficiency diseases and reduce chronic diseases b Dietary Reference Intakes DRIs consist of i Estimated Average Requirement EAR ii Recommended Dietary Allowance RDA iii Adequate Intake AI iv Tolerable Upper Intake Level UL v Estimated Energy Requirements EER vi Acceptable Macronutrient Distribution Range AMDR c Estimated Average Requirement EAR i The average daily inake 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 d 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 e Adequate Inake AI i Recommended average daily nutrient intake level ii Based on observed and experimentally determined esimates of nutrient intake by a group of healthy people iii Used when the RDA is not available vitamin K chromium and fluoride f Tolerable Upper Intake Level UL i Highest average daily nutrient intake level likely to pose no risk of adverse health effects ii Consumption of a nutrient levels above the UL increases the potential for toxic effects to most people and health risks increases g Estimated Energy Requirment 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 h Acceptable Macronutrient Distribution Ranges AMDR i Ranges of energy intakes from macronutrients that are associated with reduced risk of ii chronic disease while providing adequate intakes of essential nutrients If nutrient intake falls outside the range there is a potential for increasing our risk for poor health Chapter 2 Designing A Healthful Diet 1 What are the useful tools for designing a healthful diet a Food Labels i The FDA requires food labels on most products These labels must include 1 A statement of identity 2 Net contents of the package 3 4 Manufacturer s name and address 5 Nutrition information Nutrition Facts Panel Ingredient list ii Nutrition Facts Panel 1 Learn more about an individual food 2 Compare one food with another iii The Daily Values DV 1 Estimate of individuals foods contribution to total diet If food contains 20 of nutrient it is an excellent source iv DV 1 2 10 19 good source 3 5 low 4 Nutrients and health claims a Must meet FDA approved definitions i Example low in sodium indicates that the particular food contains 140mg or less of sodium per serving 5 Structure Function claims a Made without FDA approval proof or guarantees that any benefits are true i Example Improves memory b The 2010 Dietary Guidelines for Americans i Developed by the US Departments of Agriculture and Health and Human Services ii General advice for healthful diet and lifestyle iii Most recent update was in 2005 c USDA Food Patterns MyPlate 2 Define nutrient density of calories a Choose nutrient dense foods and beverages they supply the most
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