Chapter 1 Study Guide For Final Exam 1 Nutrition is the scientific study of food and how it nourishes the body and influences health Proper nutrition supports wellness 2 Different types of nutrients a Organic has carbon carbohydrates lipids proteins and vitamins and inorganic do NOT contain carbon minerals and water b Macronutrient are required in relatively large amounts and provide energy and fuel to our body carbs lipids and proteins and micronutrients required in small amounts and critical in building and maintaining healthy bones and tissues do NOT supply energy to our body vitamins and minerals c Fat soluble K A D E stored in adipose tissue soluble in fat toxicity occurs from consuming excess amounts accumulated in the body Water soluble C B vitamins thiamin riboflavin niacin B6 B12 pantothenic acid biotin folate soluble in water not stored in body excess excreted in urine toxicity occurs as a result of supplementation d Classes of nutrients i Carbohydrates primary source of energy for the body particularly for the neurologic functioning and physical exercise 1 composed of C H O 2 3 fiber is a type of carbohydrate 4 kcal ii Lipids fats and oils important source of energy at rest and during low intensity exercise 1 Are a diverse group of organic substances that are largely insoluble in water Include triglycerides phospholipids and sterols 2 3 composed of C H O foods containing fats also provide fat soluble vitamins and essential fatty acids 4 9 kcal iii Proteins support tissue growth repair and maintenance 1 Play a major role in building new cells and tissues maintaining the structure and strength of the bone repairing damaged structures and assisting in regulating metabolism and fluid balance 2 Composed of C H O and N iv Carbs are 4kcal Protein 4kcal Alcohol 7kcal Fat 9kcal 3 DRI Dietary Reference Intake a set of nutritional reference values for the US and Canada that applies to healthy people a RDA Recommended Dietary Allowance The average daily nutrient intake level that meets the nutrient requirements of 97 to 98 of healthy individuals in a particular life stage and gender group b EAR Estimated Average Requirement the average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a particular life stage or gender group c AI Adequate Intake A recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people d UL Tolerable Upper Intake Level 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 e EER Estimated Energy Requirement the average dietary energy intake that is predicted to maintain energy balance in a healthy individual f AMDR Acceptable Macronutrient Distribution Range 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 Chapter 2 1 Food labels MyPlate 2010 Dietary Guidelines MyPlate is a tool used to assist in designing a healthful diet It provides a visual representation of the USDA Food Patterns 2 Nutrient density foods and beverages that supply the most nutrients for the least amount of calories 3 Dietary Guidelines a Balance calories to maintain weight b Consume fewer foods of concern c Consume more healthful foods and nutrients d Follow healthy eating patterns MyPlate recommendations a Eat in moderation b Eat a variety of foods c Consume the right portions of each recommended food group d Personalize your eating plan e f Set goals for improvement in lifestyle Increase physical activity 4 Chronic disease a long lasting condition that can be controlled but not cured Chapter 13 1 Determining if a person s body weight is healthful a Determining the body mass index BMI i A ratio of the weight and height b Assessing the pattern of fat distribution c Measuring body composition i Error range of 3 20 2 Energy Expenditure a Thermic effect of food TEF energy expended to process food about 5 10 of the energy content of a meal b Energy cost of a physical activity energy expended on body movement and muscular work 15 35 of total daily energy output c BMR energy expended to maintain basal resting functions of the body respiration circulation maintaining body temp new cell synthesis secretion of hormones and nervous system activity 60 75 of total daily energy output Chapter 13 5 1 Disordered eating is a general term used to describe a variety of abnormal or atypical eating behaviors that are used to keep or maintain a lower body weight a Anorexia nervosa self starvation leading to a severe nutrient deficiency i Signs and symptoms Intense fear of gaining weight 1 Extremely restrictive eating practices 2 3 Amenorrhea absence of menarche for female no menstrual periods for at least 3 months occurs with insufficient energy to maintain normal body functions 4 Signs may be different in males ii Health risks 1 Energy and nutrient deficiency 2 Electrolyte imbalance 3 Cardiovascular problems 4 Gastrointestinal problems 5 Bone problems b Bulimia nervosa recurrent episodes of extreme overeating binge eating and compensatory behaviors to prevent weight gain i Binge eat feels a loss of self control a sense of euphoria large quantities of food in a short amount of time ii Purging occurs after most binge episodes weight gain can be significant by vomiting laxatives diuretics fasting excessive exercise iii Symptoms iv Signs v Health risks 1 occurs on average at least twice a week for 3 months 2 Body shape and weight unduly influence self evaluation 1 Chronically inflamed and sore throat 2 Swollen glands in the neck and below the jaw 1 Electrolyte imbalance 2 Gastrointestional problems 3 Dental problems c Muscle dysmorphia men are pathologically preoccupied with muscularity spend long hours lifting weights and follow a meticulous diet often consisting of excessive high protein foods and dietary supplements their reflection in the mirror never matches their idealized body size and shape i Signs and symptoms 1 Rigid and excessive schedule of weight training 2 Strict adherence to a high protein muscle enhancing diet 3 Use of anabolic steroids protein powders other muscle enhancing drugs or supplements 4 Poor attendance at work school or sports 5 Avoidance of social engagements in which the person will not be able to follow his strict diet 6
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