Final Exam Study Guide Intro to Human Nutrition HUN 1201 What is nutrition health o Nutrition is the science that studies food and how it nourishes the body and influences Commonly mis concepted with food which are the plants and animals we consume Dietary Reference Intakes DRI a set of nutritional reference values for the United States and Canada for healthy people o Aim to prevent deficiency diseases and reduce chronic diseases Recommended Dietary Allowances RDA the daily average nutrient intake level that meets the nutrient requirements of 97 98 of healthy individuals in a particular life stage and gender group o Uses the EAR as a foundation for the aimed population Estimated Average Requirement EAR the average daily intake level estimated to meet the requirement of half of the healthy people in a particular life stage and gender group o Used to define the RDA of a nutrient Tolerable Upper Intake Level 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 stage and gender group o If a particular nutrient is taken in excess then the adverse affect of the nutrient is likely to occur Adequate Intake AI A recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people Estimate Energy Requirement EER the average dietary energy intake that is predicted to maintain energy balance in a healthy individual o Will be determined by the healthy individual s age weight height activity level and gender Acceptable Macronutrient Distribution Range AMDR a range of intakes for a particular energy sources that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients Expressed as a total percentage of total energy or as a percentage of total kCalories What is a nutrient o Nutrients are chemicals in foods that our bodies use for growth and function What are the classes of nutrients Define each of them describe chemical composition kcal content of each nutrient There are six different classes of nutrients carbohydrates CHO lipids fats proteins vitamins minerals and water Macronutrient nutrients that the body requires in relatively large amounts to o o support normal function and health o Carbohydrates lipids fats and protein Micronutrients nutrients needed in relatively small amounts to support normal health and body functions o Vitamins and Minerals Carbohydrates primary fuel source for the body especially for neurological functioning and physical exercise They are found in grains wheat rice vegetables fruits legumes lentils beans peas seeds nuts and milk products Lipids a diverse group of organic substances that are largely insoluble in water They include triglycerides phospholipids and sterols This nutrient is the main energy source when the body is at rest and can be broken down for energy during periods of fasting for example while we are asleep Final Study Guide HUN1201 April 29 2015 2 of 22 Proteins support the growth repair and maintenance of body tissues building new cells maintaining bone repair damage and regulating metabolism and fluid balance It is not typically a primary fuel source but is often found in particularly meat dairy seeds nuts and legumes and small amounts in grain and vegetables Vitamins are organic compounds that assist in the regulation of the body s physiological processes They do not contain energy kCalories but they do play a very important role in the release and use of the energy found in carbohydrates lipids and protein They build and maintain healthy bone blood and muscle Minerals inorganic elements that regulate fluid and energy production remove harmful metabolic by products and are essential for bone and blood health Water inorganic and supports all of the body s processes adequate water intake ensures proper fluid balance as well as regulation of nerve impulses and body temperature muscle contractions nutrient transport and excretion of waste products Nutrient Carbohydrates Lipids Protein Vitamins Minerals Water kcal content Chemical Composition Carbon hydrogen oxygen Carbon hydrogen oxygen Carbon hydrogen oxygen and nitrogen Carbon hydrogen oxygen Dependent on element except for carbon Hydrogen and oxygen 4kcal 1 gram 9 kcal 1 gram 4 kcal 1 gram 0 kcal 1 gram 0 kcal 1 gram 0 kcal 1 gram What are the two main categories of vitamins o Fat soluble vitamins vitamins that are not soluble in water but are soluble in fat that are stored in the human body If too much if consumed toxicity can occur Include vitamins A D E K o Water soluble vitamins vitamins that are soluble in water and are not generally stored in the body Excess will be urinated out and toxicity generally only occurs as a result of supplementation Include vitamins C and B Major minerals are the minerals humans need to consume in amounts of at least 100 mg per day and of which the total amount in our body is at least 5 grams 5 000 mg Include calcium phosphorus potassium chloride magnesium and sulfur Trace minerals are the minerals needed to be consumed in amounts less than 100 mg per day and of which the total amount in the body is less than 5 grams 5 000 mg Include iron zinc copper manganese fluoride chromium Which are the components of the food labels required by the FDA o A statement of identity o o The common name of the product The net contents of the package How much of the food drink is in the package Ingredients list Must be listed by their common names in descending order by weight The name and address of the food manufacturer packer or distributor o o Nutritional information Final Study Guide HUN1201 April 29 2015 3 of 22 Daily Values are the percent of a nutrient that is provided by a serving of the food you are choosing and are based on a 2 000 calorie diet What are the recommendations of the Dietary guidelines for Americans Low source of a nutrient 5 o o Medium source of a nutrient 10 19 o High source of a nutrient 20 o Balance calories to maintain weight Keep nutrient consumption within your needs Choose nutrient dense foods Consume fewer foods of concern Reduce consumption of sodium fat sugars and alcohol Consume more healthful foods Increase intake of fruits and vegetables Make at least of the grains whole Choose fat free or low fat milk dairy products Choose protein lower is solid fats such as lean beef skinless poultry o Follow healthy eating patterns
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