Final Study Guide 1 What is nutrition Why is it important Nutrition is the scientific study of food and how it nourishes the body and influences health It identifies the processes by which we consume digest metabolize and store the nutrients in foods and how these nutrients affect our bodies It also involves studying the factors that influence our eating habits Nutrition is important because it supports wellness and prevents and treats chronic diseases 2 Explain the different types of nutrients a Organic vs inorganic Organic nutrients are nutrients that contain the elements carbon and hydrogen the organic nutrients are carbohydrates lipids proteins and vitamins Inorganic nutrients do not contain hydrogen and carbon and include water and minerals b Macronutrients vs micronutrients Macronutrients are the nutrients that the body requires in relatively large amounts to support normal function They include carbohydrates lipids and proteins Micronutrients are the nutrients that are needed in relatively small amounts and include vitamins and minerals c Fat soluble vs water soluble vitamins Fat soluble vitamins are vitamins that are not soluble in water but are soluble in fat they include vitamins K A D and E Water soluble vitamins are vitamins that are soluble in water and they are vitamin C and the B vitamins d Energy yielding nutrients kcal for each i ii iii iv Carbohydrates yield 4kcal g They are the primary fuel source for the body and are especially important for neurologic functioning and physical exercise Composed of carbon hydrogen and oxygen Lipids yield 9kcal per gram They include triglycerides phospholipids and sterols Contain carbon hydrogen and oxygen but less oxygen than carbohydrates They provide energy and other essential nutrients Protein yields 4kcal per gram They support tissue growth repair and maintenance They also contain the element nitrogen Alcohol yields 7kcal per gram although alcohol is not a nutrient 3 DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR a DRIs apply to healthy people in the United States and Canada b EAR Represents the average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a particular life state of gender group c RDA Represents the average daily nutrient intake level that meets the nutrient requirements of 97 to 98 of healthy individuals in a particular life state and gender group d AI Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people e UL The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life or gender group f EER The average dietary energy intake that is predicted to maintain energy balance in a healthy individual g AMDR a range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients 4 What are the useful tools for designing a healthful diet The useful tools for designing a healthful diet are reading the food labels the dietary guidelines for Americans and the USDA food patterns such as MyPlate A healthful diet is one that is adequate moderate balanced and varied 5 Define nutrient density Nutrient dense foods are foods that provide the highest amount of nutrients for the least amount of calories 6 What are the recommendations of the Dietary Guidelines for Americans and MyPlate a Dietary Guidelines for Americans The recommendations of the Dietary Guidelines for Americans are Balance calories to maintain weight by controlling calorie intake consume fewer foods and food components of concern ie sodium fat sugars and alcohol consume more healthful foods and nutrients and follow healthy eating patterns b MyPlate The recommendations of MyPlate are to eat in moderation to balance calories eat a variety of foods consume the right proportion of each recommended food group 3 oz of whole grains 2 cups of vegetables 1 cups of fruit 3 cups of dairy and 5 ounces of lean protein personalize the eating plan increase physical activity levels and improve food choices and lifestyle 7 What is a chronic disease A chronic disease is a disease that is characterized by a gradual onset and a long duration with signs and symptoms that are difficult to interpret and respond poorly to medical treatment 8 How to evaluate if a person s body weight is healthful A healthful weight is one that is appropriate for your age and physical development one you can achieve and sustain without severely lowering your food intake is compatible with normal blood pressure lipid levels and glucose tolerance a weight that is based on your genetic background and family history of body shape and weight a weight that promotes good eating habits and a weight that is acceptable to you You can evaluate if a person s body weight is healthful by calculating their BMI which represents the ratio of a person s body weight to his or her height You can also measure your body composition which shows the amount of adipose tissue and lean tissue Assessing fat distribution patterns such as if you are apple or pear shaped also shows if your weight is healthful 9 What are the components of energy expenditure The components of energy expenditure are the amount of energy expended during rest and during physical activity This includes a BMR Basal metabolic rate is the energy expended just to maintain the body s resting functions such as respiration circulation and body temperature This is about 60 75 of our total energy expenditure b Thermic Effect of food energy expended as a result of processing the food we consume This is about 5 10 of our total energy expenditure c Energy cost of physical activity The energy that is expended on body movement and muscular work above basal levels About 15 35 of our total energy output 10 Know the different eating disorders a Anorexia nervosa A serious potentially life threatening eating disorder that is characterized by self starvation which eventually leads to a deficiency in the energy and essential nutrients required by the body to function normally An intense fear of weight gain often leads to no menstrual periods for three months in women Symptoms include refusal to maintain body weight intense fear of gaining weight disturbance in one s body weight or shape and no menstrual periods
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