Study Guide for Final Exam Test 4 What is nutrition Why is it important Chapter 1 o Nutrition is the science that studies food and how food nourishes the body and influences health o It is important because proper nutrition supports wellness Nutrition Physical activity Explain the different types of nutrients o 6 classes of nutrients carbs lipids fats proteins vitamins minerals water o Organic vs inorganic Organic contain carbon Carbohydrates Lipids Proteins Vitamins Minerals Water o CHO o CHO o CHON Inorganic DO NOT contain Carbon o Macronutrient vs micronutrient Macronutrients CARBS LIPIDS PROTEINS Carbohydrates fuel for the body especially neurologic physical exercise Lipids insoluble in water energy source during rest low to moderate intensity Proteins primarily in meat dairy seeds nuts legumes Micronutrients VITAMINS MINERALS WATER Vitamins required in smaller amounts do NOT supply energy to our bodies o Fat soluble KADE o Water soluble C B vitamins Minerals major and trace minerals o Remember major calcium phosphorus sodium potassium chloride magnesium sulfur needed in amounts greater than 100mg day Water inorganic essential nutrient o Fat soluble vs water soluble vitamins Fat soluble KADE Water soluble C B vitamins o Energy yielding nutrients kcal g for each Definition nutrients that yield energy ATP have the capacity to do work Carbohydrate 4kcal g Protein 4kcal g Fat 9kcal g Alcohol 7 kcal g can be used for energy but isn t considered a nutrient DRI s apply to which population of people Explain the components of the DRI EAR RDA AI UL EER AMDR o DRI s apply to HEALTHY PEOPLE ONLY Aim prevent deficiency reduce diseases o DRI s consist of Estimated Average Requirement EAR 50 of healthy individuals HALF of the healthy population Used to calculate RDA Recommended Dietary Allowance RDA 97 98 healthy individuals practically ALL healthy populations 20 higher than EAR Adequate Intake AI Used if no RDA made Tolerable Upper Intake Level Highest possible amount o Energy recommendations Estimated Energy Requirement EER The average daily energy intake to maintain energy balance and good health Acceptable Macronutrient Distribution Range AMDR Represents a range of intakes for energy nutrients o CHO 45 65 o Fat 20 35 o Protein 10 35 Chapter 2 What are the useful tools for designing a healthful diet o Adequate sufficient energy nutrients to a specific person s health o Moderate not too much and not too little of any foods o Varied many different foods from different food groups o Balanced proper proportions of nutrients Define nutrient density o Nutrient density is the relative amount of nutrients per amount of energy number of calories EX Skim milk is more nutrient dense than whole milk a turkey sandwich is more nutrient dense than a hamburger What are the recommendations of the Dietary Guidelines for Americans and MyPlate o MyPlate is intended to help Americans Its 6 health messages are Eat in MODERATION Eat a VARIETY of foods Consume the RIGHT PROPORTION of each recommended food group PERSONALIZE their eating plan SET GOALS for gradually improving their food choices and lifestyle INCREASE their PHYSICAL ACTIVITY What is a chronic disease cardiovascular disease o Chronic diseases are long lasting conditions that can be controlled but not cured EX cancer How to evaluate if a person s body weight is healthful o Appropriate for age and physical development promote good eating habits and regular physical Chapter 13 activity but most importantly acceptable to you o Underweight 18 5 kg m2 o NORMAL WEIGHT 18 5 24 9 kg m2 o Overweight 25 29 9 kg m2 o Obese 30 39 9 kg m2 o Morbid obesity 40 kg m2 exceeding 100 normal body weight o HOW TO CALCULATE BMI weight lbs height in x 703 o 3500 kcal 1 lb of fat What are the components of energy expenditure o Energy intake o 3 components of energy expenditure Basal Metabolic Rate BMR At rest fasting neutral temp Thermic effect of food TEF Thermogenesis after eating or drinking Energy cost of physical activity Know the different eating disorders Chapter 13 5 kcal from food bevs energy expenditure at rest physical activity o Anorexia nervosa self starvation leading to a severe nutrient deficiency Symptoms include Amenorrhea absence of periods for at least 3 months o Bulimia nervosa recurrent episodes of extreme overeating binge eating AND compensatory behaviors to help prevent weight gain BINGE EATING FOLLOWED BY PURGING Symptoms binge eating and inappropriate compensatory behavior to prevent weight gain twice a week for 3 months o Night eating syndrome not hungry during the day but eat in the evening and at night Combination of eating sleep and mood disorder depressed mood insomnia o Female Athlete Triad three signs low energy availability amenorrhea and osteoporosis Chapter 4 5 7 alcohol What are the problems associated with alcohol abuse What are the steps in alcohol oxidation What does ADH alcohol dehydrogenase do Define moderate alcohol consumption Define Metabolic Tolerance Functional Tolerance What are the problems associated with alcohol abuse Chapter 4 5 7 alcohol o Increases risk for certain individuals for breast cancer hypertension or stroke o May increase total energy intake increasing the risk of overweight or obesity o Potential drug interaction magnification of drug potential liver damage o Increases risk of potentially fatal falls and automobile accidents o Alcoholism o Narcotic effect on the brain acts as a direct toxin destroys cells cell membranes o Damages body organs o Reduced liver function Fatty liver alcoholic steatosis early and reversible stage of liver disease Cirrhosis of the liver IRREVERSIBLE end stage liver disease o Fetal alcohol syndrome What are the steps in alcohol oxidation What does ADH alcohol dehydrogenase do o First pass metabolism small amount of alc is oxidized in the stomach before being absorbed into bloodstream ADH in stomach and liver reduces alcohol absorption Is oxidized by liver enzymes ADH ALDH Acetate Define moderate alcohol consumption o Moderate alcohol consumption less than or equal to 1 drink a day for women less than or equal to 2 for men Define Metabolic Tolerance Functional Tolerance o Metabolic Tolerance the liver becomes more efficient in its breakdown of alcohol BAC rises more slowly after drinking causes people to think they need to drink more to feel effects but the BAC is just taking slower o Functional Tolerance individuals show few signs of impairment intoxication even at high BAC Define
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