Chapter 1 1 What is nutrition Why is it important The scientific study of food and how it nourishes the body and influences health Proper nutrition can help us improve our health prevent certain diseases achieve and maintain a desirable weight and maintain our energy and vitality Poor nutrition causes deficiency diseases such as scurvy and pellagra 2 Explain the different types of nutrients Carbohydrates lipids fats proteins vitamins minerals water a Organic vs inorganic Organic lipids proteins and vitamins are organic Inorganic inorganic A substance or nutrient that contains the elements carbon and hydrogen Carbohydrates A substance or nutrient that does not contain carbon and hydrogen Minerals and water are b Macronutrient vs micronutrient Macronutrient bodies proteins and lipids functions Micronutrient Nutrients that the body requires in relatively large amounts to provide energy fuel to our Nutrients needed in relatively small amounts to support normal health and body Vitamins required in small amounts critical in building maintain healthy bones and tissues do not contain or supply energy can be destroyed by light heat air ect Minerals regulate fluid and energy production essential for bone and blood health remove harmful metabolic by products cannot be broke down further and cannot be destroyed by heat light c Fat soluble vs water soluble vitamins Water soluble Fat soluble Dissolve in fat stored in adipose tissue Vitamins A D E and K Dissolve in water Vitamins C B d Energy yielding nutrients kcal g for each Carbohydrate 4 kcal g Protein 4 kcal g Alcohol 7 kcal g but not considered a nutrient Fat 9 kcal g 3 DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR Applies to healthy people only Dietary Reference Intakes DRIs Dietary standards that aim to prevent deficiency diseases and reduce Estimated Average Requirement EAR Meets the requirement of 50 of the healthy population and is Recommended Dietary Allowance RDA Meets the nutrient requirements of 97 to 98 of all healthy chronic diseases Consists of 6 things used to define the RDA of a nutrient populations and uses the EAR as a base Adequate Intake AI Reflects the average daily amount of a nutrient that a group of healthy people consumes Insufficient evidence to determine EAR Tolerable Upper Intake Level UL The highest average daily nutrient intake level likely to pose no risk of adverse health effect to almost all people in a life stage or gender group Estimated Energy Requirement EER The average daily energy intake to maintain energy balance and good health for population groups Defined by age gender weight height and level of physical activity Acceptable Macronutrient Distribution Range AMDR Represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease If nutrient falls outside this range risk for poor health AMDR values expressed as percent of total energy or as percent of total calories o Carbohydrate 45 65 o Fat 20 35 o Protein 10 35 Chapter 2 1 What are the useful tools for designing a healthful diet Reading food labels the 2010 dietary guidelines for Americans and USDA food patterns MyPlate 2 Define nutrient density The relative amount of nutrients per amount of energy number of calories 3 What are the recommendations of the Dietary Guidelines for Americans and MyPlate Make 50 of your plate fruits and vegetables Vary your vegetables Focus on fruits Make at least 50 of your grains whole grains Switch to low fat or fat free dairy Vary your protein choices 4 key recommendations balance calories to maintain weight consume fewer calories of concern consume more healthful foods and follow healthy eating patterns 30 minutes daily minimum of moderate activity most days of the week 60 90 min day of the week to prevent weight gone or promote weight loss 4 What is a chronic disease A disease characterized by a gradual onset and long duration with signs and symptoms that are difficult to interpret and that respond poorly to medical treatment Chapter 13 1 How to evaluate if a person s body weight is healthful 1 Determine the body mass index BMI 2 Assessing the pattern of fat distribution 3 Measuring body composition BMI expresses the ratio of a person s weight to the square of his or her height o Normal BMI 18 5 25 values below 18 5 or above 30 have increased health risk o Not an indication of body composition Fat distribution pattern prevalent in women Apple shaped increased risk for chronic disease more prevalent in men Pear shaped 2 What are the components of energy expenditure Energy is expended to maintain basic body functions and to perform activities Total 24 hour energy expenditure is composed of 3 components 1 Basal metabolic rate BMR energy expended to maintain resting functions of the body 2 Thermic effect of food TEF Energy expended to process food about 5 10 of the energy content of a meal 3 Energy cost of physical activity about 15 35 of total daily energy output expended on body movement and muscular work Chapter 13 5 1 Know the different eating disorders Anorexia nervosa Self starvation leading to a severe nutrient deficiency Symptoms Extremely restrictive eating practices intense fear of gaining weight amenorrhea no menstrual periods for at least 3 months Health risks GI problems cardiovascular problems bone problems electrolyte imbalance Bulimia nervosa Characterized by repeated binge eating eating large quantity of food in a short period of time followed by purging occurring on average at least twice a week for 3 months Chronically inflamed sore throat GI and dental problems Night eating syndrome intake of the majority of the day s energy between 8 00pm and 6 00am Depressed mood and insomnia Combo of eating sleep and mood disorder Binge eating disorder Binge eating an average of twice a week or more typically without compensatory purging Female Athlete Triad Serious syndrome in some active females Low energy availability amenorrhea low body fat osteoporosis stress fractures Chapter 4 5 7 alcohol 1 What are the problems associated with alcohol abuse Increased risk of chronic diseases Malnutrition Increased risk of traumatic injury narcotic effect on the brain direct toxin increases mortality risk Reduced liver function o Fatty liver alcohol steaotosis an early and reversible stage of liver disease o Alcohol hepatitis inflammation of the liver o Cirrhosis of the liver end stage liver disease
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