Study Guide for Final Exam Test 4 Chapter 1 What is nutrition o Nutrition The science that studies food How food nourishes the body and influences health Deals with food and nourishments The stages Ingestion Digestion Absorption Transport Metabolism Excretion Why is Nutrition important o Relationship between poor nutrition and disease Poor nutrition causes deficiency diseases such as scurvy and pellagra Pellagra Niacin Deficiency Plays a role in the development of osteoporosis and cancer Poor nutrition is associated with chronic disease including heart disease stroke and type 2 diabetes Direct link with rapid rise in obesity over the past 25 years o Proper nutrition supports wellness More than the absence of disease Physical emotional and spiritual health o Critical components of wellness Nutrition Physical activity o Overall It causes diseases Picture of possible disease and nutritional importance in slides o Healthy people 2020 Nutrition is a national goal to promote optimal health and disease prevention 4 Primary goals 1 Help people attain higher quality and longer lives via prevention of disease disability injury and premature death 2 Achieve healthy equity improve health for all 3 Create social and physical environments that promote health 4 Promote quality of life healthy development and healthy behaviors across all life stages Explain the different types of nutrients o Nutrients o Organic vs inorganic Organic Nutrients Inorganic nutrients o Macronutrient vs micronutrient Chemicals in blood that our bodies use for growth and function Contain carbon such as carbohydrates lipids proteins and vitamins Do NOT contain carbon such as minerals and water Macronutrients Provide energy fuel for our bodies It is required in relatively large amounts o Provide energy fuel to our bodies o 3 Types 1 Carbohydrates 2 Lipids Fats Micronutrients Do not provide energy facilitate the release of energy 3 Proteins 1 Vitamins 2 Minerals 3 Water H2O Alcohol is NOT considered a nutrient o Fat soluble vs water soluble vitamins Fat soluble vitamins Names o A D E K Distinguishing factors o Soluble in fat o Stored in the human body o Toxicity can occur from consuming excess amounts which accumulate in the body Water soluble vitamins Names acid biotin Folate Distinguishing factors o C B vitamins thiamin riboflavin niacin vitamin B6 vitamin B12 pantothenic o Soluble in water o Not stored to any extent in the human body o Excess excreted in urine o Toxicity generally only occurs as a result of vitamin supplementation o Energy yielding nutrients kcal g for each Energy Nutrients break down to yield energy The capacity to do work Energy is measured in calories Food energy is measured in kilocalories k calories or kcal Internationally food energy is measured in joules 1 k calories kcal 4 2 kilojoules kJ K calories for Protein 4 kcal g Carbohydrates 9 kcal g Fat 4 kcal g DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR o Dietary Reference Intakes DRI Dietary standards for healthy people o Establishing Nutrient Recommendations Estimated Average requirement EAR Supports a specific function in the body for half 50 of the healthy population Used to define the RDA of a nutrient Recommended dietary allowances RDA Use the EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient need of practically all healthy populations 98 Adequate Intakes AI Insufficient scientific evidence to determine EAR Reflect the average daily amount of a nutrient that a group of healthy people consumes Tolerable upper intake level UL Maximum daily amount of a nutrient that appears safe for most healthy people Beyond which there is an increased risk of adverse health effects o Establishing Energy recommendations Estimated Energy requirement EER The average daily energy intake to maintain energy balance and good health for population groups Defined by age gender weight height and level of physical activity Acceptable macronutrient distribution range AMDR Represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease If nutrient intake falls outside this range risk for poor health AMDR Ranges o Carbohydrates 45 65 o Fat 20 35 o Protein 10 35 Chapter 2 What are the useful tools for designing a healthful diet o 1 Food Label o 2 The 2010 Dietary guidelines for Americans o 3 USDA food patterns My plate Define nutrient density o Supply most nutrients for the least amount for the least amount of calories Example Dry beans What are the recommendations of the Dietary Guidelines for Americans and MyPlate o Dietary Guidelines for Americans 1 Balance calories to maintain weight Keep nutrient consumption within your energy needs no less that what you need and no more Key recommendations o Control calorie intake if overweight consume fewer calories o Increase physical activity levels to lose weight o Choose nutrient dense foods and beverages they supply the most nutrients for the least amount of calories Example Dry beans 2 Consume fewer foods of concern Reduce consumption of these foods o Sodium Linked to high blood pressure and calcium loss o Fat Consume healthy fats in moderation avoid saturated and trans fats o Sugars Contribute significantly to obesity and tooth decay o Alcohol Provides no nutrients and can lead to numerous serious conditions if consumed in excess 3 Consume more healthful foods and nutrients A variety of fruits and vegetables o Sufficient amounts of fruits and vegetables each day while staying within energy needs They provide key nutrients Vitamin A Vitamin C Folate potassium and magnesium Choose a variety from 5 vegetable subgroups o Whole grain foods Choose 3 or more ounces servings each day o Low fat or fat free milk or equivalent Chose 3 or more cups servings each day o Choose proteins lower in solid fats and calories such as lean beef skinless 4 Follow healthy eating patterns poultry and seafood o My Plate 5 Food groups Grains o 1 Make half your grains whole Eat at least 3 ounces servings of whole grain breads cereal crackers rice or pasta each day Foods in this group provide fiber rich carbohydrates and are good sources of the nutrients riboflavin thiamin niacin iron folate zinc protein and magnesium Vegetables o 2 Vary your veggies Fruits o 3 Focus on fruits Eat more dark green and orange vegetables and more dry beans and peas Eat at least 2 cups of vegetables each day
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