Final Study Guide Chapter 1 1 What is nutrition and wellness influencing our health 2 Explain the different types of nutrients a Nutrition is the scientific study of food and how it nourishes the body while a Types carbohydrates proteins lipids vitamins minerals and water b Organic vs inorganic i Organic nutrients contain carbon and include carbohydrates lipids proteins and vitamins c Macronutrient vs micronutrient ii Inorganic nutrients do not contain carbon and include minerals and water i Macronutrients include carbohydrates lipids and proteins and provide direct fuel and energy for the body ii Micronutrients include minerals required for body processes and vitamins which assist in regulating body processes d Fat soluble vs water soluble vitamins i Fat Soluble A D E and K 1 Stored in the human body ii Water soluble C and B 1 Not stored to any extent in the human body e Energy yielding nutrients kcal g for each i Carbohydrates 4kcal g ii Fat 9 kcal g iii Protein 4kcal g iv Alcohol 7 kcal g 3 Explain the components of the DRI a Estimated Average Requirement EAR i Estimated average requirement supports a specific function in the body for half of the healthy population for 50 of the people b Recommended Dietary Allowance RDA i Recommended dietary allowances use EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 c Adequate Intake AI i Adequate intake results from insufficient scientific evidence to determine the EAR It reflects the average daily amount of a nutrient that a group of healthy people consumes d Tolerable Upper Limit Intake UL i Tolerable upper intake level is the maximum daily amount of a nutrient that appears safe for most healthy people If you exceed the UL there is an increased risk of adverse health effects e Estimated Energy Requirement EER i Estimated energy requirement is the average daily energy intake to maintain energy balance and good health for population groups This is defined by many factors including age gender weight height and level of physical activity f Acceptable Macronutrient Distribution Range AMDR i Acceptable macronutrient distribution range represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease CHO carbohydrates 45 65 Fat 20 35 and Protein 10 35 Chapter 2 1 Components of healthful diet a The four components i Adequate sufficient energy and nutrients to maintain a person s health ii Moderate not too much and not too little of any of the foods iii Balanced proper proportion of nutrients iv Diverse many different foods from different food groups are consumed on a regular basis 2 Nutrient density identifies the proportion of nutrients in foods 3 Dietary Recommendations a Recommendations of the dietary guidelines for Americans i The US departments of agriculture and health and human services developed dietary guidelines for Americans ii It lists general advice for a healthful diet and lifestyle iii The dietary guidelines are updated every five years with the most recent 1 This recent update emphasizes calorie intake and increasing update being in 2010 physical activity iv Four key recommendations 1 Balance calories to maintain weight 2 Reduce consumption of foods of concern fats sodium sugars and alcohol 3 Consume more healthful foods and nutrients a Increase intake of fruits and veggies b At least half of grains should be whole grains c Choose fat free or low fat milk dairy products d Chooses proteins lower in sold fats lean beef skinless poultry and seafood e Choose foods that provide fiber and key nutrients including potassium calcium and vitamin D 4 Follow healthy eating patterns b Key recommendations addressed by MyPlate i MyPlate is designed to remind Americans to eat healthfully 1 Eat in moderation 2 Eat a variety of foods 4 Personalize eating plan 5 Increase physical activity 3 Consume right proportion of recommended food group 6 Set goals for progressively improving food choices and lifestyle ii Is NOT intended to change consumer behavior alone iii Revised version of MyPyramid 1 illustrates the five food groups using a familiar mealtime visual a place setting iv Key recommendations 1 Make half grains whole grain 2 Vary veggies 3 Focus on fruits 5 Get calcium rich foods 6 Go with lean protein 4 Select health promoting fats know your oils 4 Chronic Disease a long lasting condition that can be controlled but not cured Chapter 13 1 Ways to assess body weight a BMI measuring body composition and assessing the patterns of fat distribution i BMI expresses the ratio of a person s weight to the square of his or her height ii NOT a good indicator of body composition b Measuring body composition measuring of body fat and lean body mass i Techniques include underwater weighing skinfold measurements bioelectric impedance analysis near infrared reactance dual energy x ray absorptiometry and Bod Pod c Assessing the patterns of fat distribution i waist to hip ratio and waist circumference 2 Energy expenditure the energy expended at rest and during physical activity Chapter 13 5 1 Disordered eating and eating disorders a Disordered eating is a classification to describe a wide range of irregular eating behaviors that do not warrant a diagnosis of a specific eating disorder b Eating disorders are psychiatric conditions involving extreme body dissatisfaction and long term eating patterns that negatively affect body functioning i Two main eating disorders are anorexia nervosa and bulimia nervosa 1 Anorexia self starvation leading to severe nutrient deficiency 2 Bulimia recurrent episodes of binge eating followed by frantic efforts to avoid gaining weight such as vomiting Chapter 4 5 7 Chapter 3 3 Define Hunger and Appetite a Hunger i Physiological drive for food ii Non specific b Appetite i Psychological desire to consume a specific foods ii Aroused by environmental cues 4 Regulation of Appetite a Hypothalamus triggers feeling of hunger or satiation i Located above the pituitary gland in the area of the brain that regulates involuntary activities ii Integrates signals from the nerve cells hormones and the types of food consumed 5 Role of CCK cholecystokinin a Produced in the Small Intestine Duodenum Jejunum b Target organs pancreas gallbladder and stomach i Actions 1 Pancreas 2 Gallbladder a Stimulates secretion of pancreatic digestive enzymes a Stimulates gallbladder contraction b signals to
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