02 06 2014 Define an essential nutrient List the 6 classes of essential nutrients An essential nutrient is a nutrient that the body cannot synthesize on its own or not to an adequate amount and must be provided by the diet These nutrients are necessary for the body to function properly o Macronutrients essential to the body need them in larger quantities o Micronutrients individual unit of a vitamin or mineral smaller in quantity Carbohydrates Protein Fat Lipids Vitamins Minerals Water Distinguish between nutrient density and energy density Energy density is a measure of the energy in kcalories in a food relative to its weight 4oz 120gm 71kcals ED 59 Nutrient density is a measure of the nutrients a food provides relative to the amount of kilocalories the food provides o Breakfast higher in energy density donuts higher in nutrient density toast Distinguish between the requirement of an essential nutrient EAR versus the level set by the Recommended Dietary Allowance RDA Define adequate Intake AI and Tolerable Upper Intake Levels UL Estimated Average Requirement EAR for a nutrient is the amount that covers half the population RDA for a nutrient is set well above the EAR covering about 98 of the population The EAR is estimated at what you should at least be eating but the RDA is your recommended amount You should be in between the EAR and RDA Adequate Intake set for a nutrient instead of an RDA level we don t have a lot of info so we make an estimated guess Tolerable Upper Intake Level UL level set at some nutrients where we should not exceed the limit What are the acceptable Macronutrient Distribution Ranges AMDR for each of the energy yielding nutrients Provide adequate energy nutrients and reduce risk of disease CHO 45 65 PRO 10 35 FAT 20 35 Review the key guidelines of the 2010 Dietary Guidelines Review nutrients to decrease and those to increase Dietary Guidelines for Americans are designed for individuals 2 years old and healthy They are published every 5 years and are based on scientific evidence They promote health and reduce chronic disease risk and are the cornerstone of federal nutrition policy Balancing Calories Enjoy your food but eat less Avoid oversized portions Foods to Increase o Make half of your plate fruits and vegetables o Make at least half your grains whole grains Switch to fat free or low fat milk Foods to Reduce o o o o o Compare sodium in foods like soup bread and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks Empty Calories are calories from solid fats and or added sugars o Many desserts baked goods pizza hot dogs ribs ice cream French fries ground beef fried o Brown sugar corn syrup fructose invert sugar lactose maple syrup molasses Solid fats chicken Added sugars Key Consumer Messages Enjoy your food but eat less Avoid oversized portions Drink water instead of sugary drinks Describe in a sentence what the Daily Value DV is and why it is used on a food label How are DVs different from the RDAs Which nutrients do not have Daily Values What are daily values based on Daily Values are ballpark reference levels to see how nutrients in foods fit into your overall diet Based on a 2 000 calorie diet 20 or more of the DV it is considered low in that nutrient 10 19 of the DV it is considered a good or adequate in that nutrient 5 or less of the DV it is considered low in that nutrient No DVs for trans fat sugars and protein Identify nutrients considered High Good and Low according to the FDA s definition of terms for food labels Distinguish between a nutrient claim health claim and structure function claim Can claims on a food label be trusted Nutrient Claims identify the level of a nutrient in a food Health Claims identify a food health relationship Structure function claims link foods to body structure and or function Nutrient Claims have standard definitions which are FDA approved Cheerios Low in fat Health Claims describe an association between a food or dietary compound and a disease prevention or health condition Calcium help prevent osteoporosis Structure function claims describe how a nutrient or dietary compound affects body structure or function Can be made without FDA approval o o o o o o Just cant mention a disease or symptom o o May reduce the risk of heart disease health claim o o Promotes a healthy heart unproven but legal Help support healthy immune system Can a Nutrient Claim of high in calcium or low fat be put on this Whopper Is this food a good source of Vitamin C Calculate the percent of Calories coming from fat using the following formula kcal calorie Calories in fat per serving calories per serving x100 total Calories from fat Notice that the DV of Total Fat on the label is not the same as Calories from fat use the following formula to calculate the DV DV Amount of fat in a serving of food DV for fatx100 DV 450 800x100 56 3 50 77x100 65 Find the DV for a 2000 calorie diet for fat on the bottom portion of the Whopper label This DV for fat is derived from the Dietary Guideline which estimates that a healthy 2000 kcal diet should strive to contain 30 of its calories from fat ie This is 65 grams of fat Calculate the DV if you are eating 2 500 calories per day What are the energy values kcals per gram of carbohydrate CHO protein fat and alcohol Carbs 4 Protein 4 Fat 9 and alcohol is not a nutrient but provides 7 Ben and Pat are deciding what to eat for lunch They are choosing between Sbarro s spaghetti and Teriyaki Stix s chicken bowl Ben decides to pick the one with the fewest kcalories Pat decides to pick the one with the highest percent of kcalories from carbohydrates Do the calculations given the data below and decide what Ben and Pat have for lunch Teriyaki Stix s Chicken bowl Fat 15g CHO 101g Protein 45g Sbarro s Spaghetti Fat 23g CHO 144g Protein 27g Chicken bowl 719 kcals Carb 56 Spaghetti 891 kcals carb 65 Ben has the chicken bowl Pat has the spaghetti Chapter 3 Digestion Absorption and Transport Name and describe the location of the 5 sphincters or valves important in maintaining one way flow of chyme down the GI tract as mentioned in the lesson What is peristalsis Circular muscle longitudinal muscle esophagus muscles relax opening the passageway diaphragm muscles relax opening the passageway esophagus muscles contract squeezing on the inside diaphragm muscles contract squeezing on the outside Epiglottis protects airways while swallowing Upper esophageal sphincter lower esophageal sphincter both