HUN 1201 Study guide Exam 1 What is Nutrition The science that studies food how food nourishes the body and influences health What are the overreaching goals of Healthy people 2020 Healthy people 2020 has 4 primary goals o Help people attain higher quality and longer lives via prevention of disease disability injury and premature death o Achieve health equity improve health for all o Create social and physical environments that promote health o Promote quality of life healthy development and healthy behaviors across all life stages Define DRI RDA EAR UL EER and AMDR DRI Dietary Reference Intakes dietary standards for healthy people aims to prevent deficiency diseases and reduce chronic diseases RDA Recommended Daily Allowances uses the EAR Estimated Average Requirement as a base and includes sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 for one day EAR Estimated Average Requirement supports a specific function in the body for half 50 of the healthy population this does not include persons with disease obese or overweight people nor the sick in the hospital UL Tolerable Upper Intake Level maximum daily amount of a nutrient that appears safe for most healthy people and beyond this amount there would be an increased risk of adverse health effects EER Estimated Energy Requirement the average daily energy intake to maintain energy balance and good health for population groups Each group is defined by age gender weight height and level of physical activity AMDR Acceptable Macronutrient Distribution Range represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce rick of chronic disease If nutrient intake falls outside this range there is a risk for poor health What are the classes of nutrients Define each of them chemical composition kcal content of each nutrient Definition Carbohydrates Macronutrients Primary fuel source for the body Lipids Fats Proteins Vitamins Minerals Water h2o especially for neurologic functioning and physical exercise Macronutrients insoluble in water includes triglycerides phospholipids cell wall and sterols main energy source during rest low moderate exercise stored as adipose tissue body fat Macronutrients not a primary energy source but important in building new cells tissues maintaining bone repairing damage regulating metabolism fluid balance Micronutrients assist in regulating body processes builds and maintains healthy bones tissues supports the immune system ensures healthy vision Can be destroyed by light air heat etc Micronutrients regulate fluid and energy production essential for bone and blood health removes harmful metabolic by products Cannot be destroyed by light air heat etc because they exist in the simplest possible form Micronutrients supports fluid balance nerve impulses energy production body temperature muscle contractions nutrient transport and excretion of waste products Chemical Composition Chains of carbon hydrogen and oxygen Carbon hydrogen oxygen Kcal Content 4 kcal gram 9 kcal gram Carbon hydrogen oxygen and nitrogen 4 kcal gram Hydrogen and Oxygen What are the two main categories of vitamins Fat soluble vitamins A D E K They are stored in the human body which can result in toxicity if consumed in large amounts Water soluble vitamins C B Not stored in the human body and excess is secreted in urin Define major minerals and trace minerals Major minerals calcium phosphorus sodium potassium chloride magnesium sulfur these minerals are need in amounts greater than 100 mg day in our diet amount present in our body is greater than 5 g Trace minerals iron zinc copper manganese fluoride chromium molybdenum selenium iodine need less than 100 mg day amount present in our body is less than 5 g Define the various stages of nutrient deficiencies Primary deficiency a direct consequence of inadequate intake Secondary deficiency occurs when a person cannot absorb enough of a nutrient too much of a nutrient is excreted or a nutrient is not utilized efficiently Subclinical deficiency occurs in the early stages few or no symptoms are observed Covert symptoms hidden require lab tests or invasive procedures to detect Overt symptoms obvious deficiency symptoms Which are the components of the food labels required by the FDA The FDA requires food labels on most products Required information includes o A statement of identity what is inside the package ex chicken noodle soup o Net contents of the package weight o Ingredient list o Manufacturers name and address o Nutrition information nutrition facts panel including calories fat etc What are the recommendations of the Dietary guidelines for Americans Balance calories to maintain weight o Choose nutrient dense food and beverages o If overweight consume fewer calories o Increase physical activity levels to lose weight Consume fewer foods of concern o Reduce sodium intake o Reduce fat intake consume healthy fats o Reduce sugars o Reduce alcohol Consume more healthful foods and nutrients o Eat more fruits and veggies o Choose proteins lower in solid fats and calories o Choose fat free or lowfat milk dairy products Follow healthy eating patterns o Food safety Define Daily Values Know how to distinguish a food as a low medium or high source of a nutrient Daily Value estimate of individual foods contribution to total diet What are the tools used to assist in designing a healthful diet Define the components of a balanced meal Nutrition facts panel My plate five food groups o Grains make half your grains whole eat at least 3 ounces servings of whole grains o Vegetables vary your veggies eat at least 2 cups a day of veggies o Fruits focus on fruit eat at least 1 cups of fruit a day o Dairy get 3 cups of low fat dairy foods each day o Protein and oils know your fats encourage a selection of fats from health promoting forms such as nuts fat from fish and vegetable oils Limit butter margarine shortening and visible fat from meat Go lean with protein and try not to fry How is BMI calculated What are the BMI ranges for normal weight underweight overweight and obesity BMI weight kg height m 2 or weight lbs height inches 2 x703 My pyramid Normal weight 18 5 24 9 kg m2 Under weight Below 18 5kg m2 Overweight 25 29 9 kg m2 Obese 30 39 9 kg m2 What are the methods used to assess body composition Which is the gold standard method Underwater weighing The most accurate Skinfold measurements Usually used for a fast
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