HUN1201 Final Exam Study Guide Chapter 1 The Role of Nutrition in Our Health What is nutrition Why is it important Nutrition influences health the science that studies food and how it nourishes the body and Nutrition is important because proper nutrition supports wellness A person s overall state of nutrition is influenced by how much energy we expend daily and our level of physical activity and how it has an impact on how we use the nutrients we consume Proper nutrition affects our physical emotional occupational social and spiritual health Explain the different types of nutrients Organic vs Inorganic Organic Inorganic contains carbon carbohydrates lipids proteins vitamins do not contain carbon minerals and water Macronutrients vs Micronutrients Macronutrients Micronutrients nutrients required in relatively large amounts carbohydrates proteins lipids that provide energy fuel for our body nutrients needed in small amounts that assist our body functions like energy metabolism and the formation and maintenance of healthy cells and tissues vitamins and minerals Fat Soluble vs Water Soluble Vitamins Fat Soluble Water Soluble body excess is excreted as urine vitamins that are stored in the human body A D E K vitamins that are soluble in water and are not stored in the Energy yielding nutrients kcal g Carbohydrates 4 kcals Fats Lipids 9 kcals Proteins 4 kcals Alcohol 7 kcals DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR Dietary Reference Intake standard is aimed to prevent deficiency diseases and reduce chronic diseases DRI is the dietary standard for healthy people only This EAR supports a specific function in the Estimated Average Requirement Recommended Daily Allowance body for 50 of healthy individuals used to calculate RDA of healthy individuals calculated with EAR group of healthy people consumes insufficient scientific evidence to determine EAR Adequate Intake AI reflects the average daily amount of a nutrient that a RDA sufficient daily amounts for 97 98 Tolerable Upper Intake Level Estimated Energy Requirements UL highest possible amount to consume safely beyond which there is an increased risk of adverse health effects maintain energy balance in a healthy individual AMDR range of intakes for a particular energy source that is associate with risk of chronic disease while providing adequate intakes for essential nutrients EER average dietary intake predicted to Acceptable Macronutrient Distribution Range Chapter 2 Designing a Healthful Diet What are the useful tools for designing a healthful diet Food labels Required by FDA labels must include identification net contents ingredient list manufacturer s name and address nutrition information Nutrition Facts Panel The Nutrition Facts Panel makes health claims that must meet FDA approved definitions but it can make structure function claims that don t need FDA approval or proof that the benefits are true The 2010 Dietary Guidelines for Americans Developed by the US Department of Agriculture and Health and Human Services Advice for healthful diet and lifestyle Four key recommendations 1 balance calories to maintain weight keeping nutrient consumption within energy needs 2 consume fewer calories of concern reduce consumption of sodium fat sugars and alcohol 3 consume more healthful foods and nutrients vegetables and fruits whole grains low fat or fat free dairy products lean meats 4 follow healthy eating patterns practicing food safety having a healthy lifestyle USDA Food Patterns My Plate better food choices Visual representation and interactive guide intended to help Americans make Intended to help Americans eat in moderation eat a variety of foods consume the right proportions personalize their eating plan increase physical activity and set goals to improve their food choices and lifestyle Vary your veggies make half your grains whole focus on fruits consume phytochemicals know your fats get your calcium rich foods go lean with protein Define nutrient density Used to define foods that are nutrient dense meaning they supply the most nutrients for the least amount of calories efficient foods dry beans What is a chronic disease Disease characterized by a gradual onset of long duration with signs and symptoms that are difficult to interpret and that respond poorly to medical treatment Chapter 13 Achieving and Maintaining a Healthful Body Weight How can you evaluate if a person s body weight is healthful A healthful body weight depends on age and physical development is maintained without constant dieting is based on genetics and family history results in normal blood pressure lipid levels and glucose tolerance is achieved by good eating habits and regular physical activity and is acceptable to you BMI a ratio of weight and height Body Mass Index BMI weight kg height m 2 Normal BMI 18 5 25 kg m2 Underweight less than 18 5 kg m2 Overweight 15 29 9 kg m2 Obese 30 39 9 kg m2 Morbidly Obese greater than 40 kg m2 Not an indication of body composition What are components of energy expenditure Energy is expended to maintain basic body functions and to perform activities Total 24 hour energy expenditure is composed of three components Basal Metabolic Rate BMR breathing liver functions etc 60 75 Thermic effect of food TEF digestion 5 10 Energy cost of physical activity 15 35 Chapter 13 5 Disordered Eating Eating disorders Anorexia Nervosa self starvations leading to a sever nutrient deficiency Potentially deadly Signs and symptoms extremely restrictive eating practices intense fear of gaining weight amenorrhea no menstrual periods for at least 3 months and insufficient energy to maintain normal body functions Health risks energy and nutrient deficiency electrolyte imbalance cardiovascular problems GI problems bone problems recurrent episodes of extreme overeating and compensatory Bulimia Nervosa behaviors to prevent weight gain Characterized by repeated binge eating followed by purging Affects 1 4 of women 1 of those bulimics will die within 10 years of diagnosis Symptoms recurrent episodes of binge eating and inappropriate compensatory behavior to prevent weight gain occurs at least twice a week for 3 months body shape and weight unduly influence self evaluation Signs chronically inflamed and sore throat swollen glands in the neck and below the jaw Health risks electrolyte imbalance from dehydration and loss of sodium and potassium ions GI problems dental problems Binge Eating eating an
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