Nutrition Exam Study Guide 1 1 What is Nutrition The science that studies food and how food nourishes our body and influences our health 2 What are the overreaching goals of healthy people 2020 Attain high quality longer lives free of preventable diseases and premature death achieve health equity and improve the health of all groups create social and physical environments that promote good health for all and promote quality of life healthy development and healthy behaviors across all life stages 3 Define DRI RDA EAR UL EER and AMDR DRI Dietary reference intakes reference values aimed at preventing and reducing the risk of chronic diseases and promoting optimal health RDA recommended dietary allowance represents the average daily nutrient intake level that meets the requirements of 97 98 of healthy individuals in a particular life stage and gender group EAR estimated average requirement average daily nutrient requirement of half of the healthy individuals in a particular life stage or gender group UL tolerable upper intake level highest daily nutrient intake level likely to pose no risk to adverse health effects EER Estimated Energy requirement predicted to maintain energy balance in a healthy individual AMDR acceptable macronutrient distribution range range of intakes for a particular energy source that is associated with reduced risk of chronic diseases while providing adequate intakes of essential nutrients AI adequate intake recommended average daily nutrient level based on observed or experimentally determined estimates of a nutrient intake by a group of healthy people 4 What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient Carbohydrates Proteins Lipids Fat and Oils Water Vitamins Minerals Carbohydrates are the main source of energy composed of carbon oxygen and hydrogen and kcal is 4 kcal g Proteins are broken down into amino acids which are then used as building blocks for the muscles bones and cells in our body composed of carbon hydrogen oxygen and nitrogen kcal is 4 kcal g Lipids include trigylcerides phospholipds sterols used as storage but can also be dangerous and make fatty acids composed of carbon hydrogen and oxygen kcal is 9 kcal g Water is important to keep us alive Vitamins play an important role in the release and utilization of the energy found in macronutrients also help support immune system and build bone and muscle either are fat soluble or water soluble Minerals assist in the regulation of body functions Organic molecules carbohydrates proteins lipids and vitamins Inorganic molecules are water and minerals 5 What are the two main categories of vitamins The two main categories are fat soluble vitamins and water soluble vitamins Fat soluble K A D E Water Soluble B C Fat soluble vitamins are stored in the human body and toxicity can occur if you consume too much Water soluble vitamins are not stored in the body and the excess is released in urine 6 Define major minerals and trace minerals Major minerals calcium phosphorus sodium potassium chloride magnesium sulfur Need 100 mg day Trace minerals iron zinc copper manganese fluoride chromium molybdenum selenium iodine Need 100 mg day 7 Define the various stages of nutrient deficiencies Primary nutrient deficiencies are the fault of the person Secondary nutrient deficiencies is due to malabsorption or excreting too much of the nutrient A subclinical deficiency is when the deficiency is in its early stages and little or no symptoms are observed Covert symptom a symptom that is hidden from the client and requires testing to be discovered Overt symptom a symptom that is obvious to the client 8 Which are the components of the food labels required by the FDA A statement of identity common name of the product the net contents of the product the quantity of the food product in the package ingredient list listed in their common names by descending order in weight the name and address of the food manufacturer packer or distributor and nutrition information 9 Define Daily values Know how to distinguish food as a low medium or high source of a nutrient Daily values tell you how much a serving of food contributes to your overall intake of nutrients based on a 2000 calorie diet Foods that contain less than 5 DV are low 6 19 are medium and 20 are high 10 What are the recommendations of the Dietary guidelines for Americans To consume fewer foods and food components of concern ie foods high in sodium fat sugars and alcohol consume more healthful foods and nutrients more fruits and veggies half of all grain foods are whole grain fat free or low fat dairy products lean meats foods with adequate levels of dietary fibers and follow healthy eating patterns Less than 10 of calories should be from saturated fat less than 300 milligrams per day of cholesterol trans fat should be as low as possible and total fats should only be 20 30 of total calories from lean protein 11 What are the tools used to assist in designing a healthful diet MyPlate which shows us how much of each thing we should eat 12 Define the components of a balanced meal 3 oz of whole grains 2 cups of veggies 1 cups of fruit 3 cups of low fat dairy foods and 5 oz of lean protein 13 How is BMI calculated What are the BMI ranges for normal weight underweight overweight and obesity BMI is weight kg divided by height meters or weight lbs inches2 times 703 1 lb divided by 2 2 kg BMI 18 5 is underweight BMI 30 39 9 is obese BMI 40 is morbid obesity 18 5 25 is healthy weight 25 30 is overweight 14 What are the methods used to assess body composition Which is the gold standard method The methods used to assess body composition are underwater weighing skinfolds bioelectrical impedance analysis duel energy x ray abosorptiometry and a bod pod Underwater weighing is the gold standard method because it is the most effective 15 What are the disease risks associated with abdominal obesity Significantly increases a person s risk for many chronic diseases such as type 2 diseases heart disease and high blood pressure Pear shaped obesity does not seem to increase risk for chronic diseases 16 Determinants of basal metabolic rate BMR Level of lean body mass age activity level and genetics 17 Name and define the components of energy expenditure BMR 60 75 thermic effect of food 5 10 the energy expended as a result of processing food consumed TEF and physical activity 15 35 18 Define metabolic syndrome A cluster of symptoms need three of five
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