Study Guide for Final Exam Test 4 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 2 Explain the different types of nutrients Carbohydrates lipids proteins vitamins minerals water a Organic vs inorganic Organic A substance or nutrient that contains the elements carbon and hydrogen Carbohydrates lipids proteins and vitamins are organic Inorganic A substance or nutrient that does not contain carbon and hydrogen Minerals and water are inorganic b Macronutrient vs micronutrient Macronutrient Nutrients that the body requires in relatively large amounts to support normal function and health Carbohydrates proteins and lipids Micronutrient Nutrients needed in relatively small amounts to support normal health and body functions Vitamins and minerals c Fat soluble vs water soluble vitamins Fat soluble Dissolve in fat stored in adipose tissue Vitamins A D E and K Water soluble Dissolve in water Vitamins C B d Energy yielding nutrients kcal g for each Carbohydrate 4 kcal g Protein 4 kcal g Fat 9 kcal g Alcohol 7 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 Dietary Reference Intakes DRIs Dietary standards for healthy people only Estimated Average Requirement EAR The average daily nutrient intake level estimated to meet the requirement of 50 of the healthy people in a life stage or gender group Recommended Dietary Allowance RDA The average daily nutrient intake level that meets the nutrient requirements of 97 to 98 of healthy people in a life stage or gender group Adequate Intake AI Recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people 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 dietary energy intake that is predicted to maintain energy balance in a healthy person Acceptable Macronutrient Distribution Range 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 AMDR values expressed as percent of total energy or as percent of total calories Carbohydrate 45 65 Fat 20 35 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 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 1 How to evaluate if a person s body weight is healthful Chapter 13 Determining the body mass index BMI assessing the pattern of fat distribution and measuring body composition BMI expresses the ratio of a person s weight to the square of his or her height Normal BMI 15 5 25 values below 18 5 or about 30 have increased health risk Fat distribution pattern Apple shaped increased risk for chronic disease more prevalent in men Pear shaped prevalent in women 2 What are the components of energy expenditure Energy expended to maintain basic body functions and to perform activities Basal metabolic rate BMR energy expended to maintain resting functions of the body Thermic effect of food TEF Energy expended to process food about 5 10 of the energy content of a meal 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 Bulimia nervosa Recurrent episodes of extreme overeating and compensatory behaviors to prevent weight gain such as self induced vomiting misuse of laxatives fasting or excessive exercise Night eating syndrome intake of the majority of the day s energy between 8 00pm and 6 00am Also experience mood and sleep disorders Binge eating disorder Binge eating an average of twice a week or more typically without compensatory purging Chapter 4 5 7 alcohol 1 What are the problems associated with alcohol abuse Hangover headache fatigue dizziness muscle aches nausea and vomiting sensitivity to light and sound and extreme thirst alcohol poisoning reduced brain function reduced liver function increased risk for chronic disease etc 2 What are the steps in alcohol oxidation What does ADH alcohol dehydrogenase do First pass metabolism small amount of alcohol is oxidized in the stomach before being absorbed into the bloodstream Liver enzymes oxidize alcohol ADH reduces alcohol absorption and is present in both the stomach and the liver 3 Define moderate alcohol consumption Alcohol consumption of up to one drink per day for women and up to two drinks per day for men 4 Define Metabolic Tolerance Functional Tolerance both effect chronic drinkers Metabolic Tolerance A condition in which the liver becomes more efficient in its breakdown of alcohol This means that the person s BAC rises more slowly after consuming a certain number of drinks Functional Tolerance Show few if any signs of impairment of intoxication even at high BACs As a result individuals may consume twice as much alcohol as when they first started drinking before they reach the same state of euphoria Chapter 3 1 Define hunger Define appetite What is the difference between the two Hunger physiologic drive for food that occurs when the body senses that we need to eat It is nonspecific Appetite psychological desire to consume specific foods Triggered by environmental cues that stimulate our senses Hypothalamus triggers feelings of hunger and satiation fullness 2 How do hormones regulate appetite Pancreatic hormones insulin and glucagon maintain blood glucose levels Feeling full satiated results from signals from the
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