1 What is Nutrition a Nutrition is the science that studies food b how food nourishes our bodies c how food influences our health d e Includes identifying how we consume digest metabolize nutrients Includes studying our eating patterns and making recommendations 2 What are the overreaching goals of Healthy people 2020 a Help people attain higher quality and longer lives via prevention of disease disability injury and premature death b Achieve healthy equity improve health for all c Create social and physical environments that promote health d Promote quality of life healthy development and healthy behaviors across all life stages 3 Define DRI RDA EAR UL EER and 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 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 c Estimated Average Requirement EAR i The average daily intake 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 Tolerable Upper Intake Level UL i Highest average daily nutrient intake level likely to pose no risk of adverse health effects to most people ii Consumption of a nutrient at levels above the UL increases the potential for and health risks increases e Estimated Energy Requirement 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 f Acceptable Macronutrient Distribution Ranges AMDR i Ranges of energy intakes from macronutrients that are associated with reduced ii risk of chronic disease while providing adequate intakes of essential nutrients If nutrient intake falls outside this range there is a potential for increasing our risk for poor health 4 What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient a Organic contain carbon and hydrogen i Carbohydrates Primary fuel source for the body especially for neurologic functioning and physical exercise Composed of chains of Carbon hydrogen and oxygen 4 kcal g ii Lipids fats and oils A diverse group of substances that are largely insoluble in water Includes triglycerides phospholipids and sterols Composed of carbon hydrogen and oxygen Main energy source during rest or low to moderate intensity exercise 9 kcal g iii Proteins In addition to carbon and hydrogen proteins also contain nitrogen Not typically a primary energy source important in building new cells tissues maintaining bone repairing damage and regulating metabolism and fluid balance 4 kcal g iv Vitamins Organic compounds that assist in regulating body processes 1 Build and maintain healthy bones and tissues 2 Support immune system 3 Ensure healthy vision 4 Do not contain or supply energy to our bodies 5 Can be destroyed by light heat air etc b Inorganic do not contain carbon and hydrogen i Minerals 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 Water 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 5 What are the two main categories of vitamins a Water soluble vitamins Vit B C biotin folate niacin thiamin riboflavin b Fat soluble vitamins Vit A D E K 6 Define major minerals and trace minerals a Major minerals need to consume at least 100 mg a day 5g in body b Trace minerals need to consume less than 100 mg a day 5g in body 7 Define the various stages of nutrient deficiencies a Undernutrition too little energy or too few nutrients over time causing significant weight loss or a nutrient deficiency disease b Overnutrition too much energy or too much of a given nutrient over time causing obesity heart disease or nutrient toxicity c Primary deficiency occurs when a person does not consume enough of a nutrient a direct consequence of inadequate intake d Secondary deficiency occurs when i A person cannot absorb enough of a nutrient in his or her body ii Too much of a nutrient is excreted from the body iii A nutrient is not utilized efficiently by the body e Subclinical deficiency occurs in the early stages few or no symptoms are observed i Covert symptoms are hidden and require laboratory tests or other invasive procedures to detect 8 Which are the components of the food labels required by the FDA a A statement of identity b Net contents of the package c d Manufacturer s name and address e Nutrition information Nutrition Facts Panel Ingredient list 9 Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient a The Daily Values DV b DV i ii 10 19 good source iii 5 low Estimate of individual foods contribution to total diet If food contains 20 of nutrient it is an excellent source 10 What are the recommendations of the Dietary guidelines for Americans a Balance Calories to maintain weight i Keep nutrient consumption within your energy needs no less than you need and b Consume fewer foods of concern no more i Sodium ii Fat iii Sugars iv Alcohol c Consume more healthful foods and nutrients d Follow healthy eating patterns 11 What are the tools used to assist in designing a healthful diet a Food labels b The 2010 Dietary Guidelines for Americans c USDA Food Patterns MyPlate 12 Define the components of a balanced meal a Make half your grains whole i Eat at least 3 ounces servings of whole grain breads cereal crackers rice or pasta each day b Vary your veggies c Focus on fruits d Know your fats i Eat more dark green and orange vegetables and more dry beans and peas ii Eat at least 21 2 cups of vegetables each day i Eat a greater variety of fruits ii Go easy on fruit juices they can contribute a lot of sugar and provide little fiber iii Eat at least 11 2 cups of fruit each day i Encourage selection of health promoting forms of fats fat from fish nuts and vegetable oils Omega 3 fatty acids ii They are
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