Lennon Edwards Summer 2015 NTDT 200 194 195 EXAM 1 REVIEW SHEET The exam contains 70 multiple choice questions and 10 matching The exam is worth a total of 80 points Chapter 1 Know general definitions Energy capacity to do work Kilocalorie units by which food energy is measured 1 kcal 1000 calories Nutrition the science of foods and nutrients and other substances they contain The action of these foods and nutrients in the body Energy density measure of energy a food provides relative to the amount kcal per gram vs nutrient density measure of nutrients a food provides relative to the energy it provides What influences our food choices Personal preference habit ethnic heritage or tradition social interactions availability ease financial positive negative associations emotional comfort religion political views 6 classes of nutrients know Table 1 1 Characteristics properties and make up of nutrients 1 Carbohydrates 2 Proteins 3 Lipids fats 4 Water 5 Vitamins 6 Minerals Macronutrient vs micronutrient could you identify a micronutrient Macronutrient required in relatively large amounts by the body in grams carbs proteins and lipids Micronutrients required in small amounts milligrams or micrograms daily vitamins and minerals Energy yielding nutrients and their kcal gm equivalent be able to do simple calculations ie Similar to example of slice of bread containing protein carb and fat Multiply 4 calories per gram you consume for carbs and protein 9 cal gram for fat and add it all up Understand scientific method and terms in lecture different types of studies positive Both variables change in the same direction Vs Negative correlation Variables change in opposite directions Parts of a research article what is included Abstract introduction review of literature methodology results conclusions and references Nutrient and energy standards DRI Dietary Reference Intakes set of nutrient intake values for healthy people used for planning and assessing diets not min requirements nor necessarily optimal intakes for all individuals target the majority of the population need to take in variety of foods to meet goals and represent Average Daily Intakes RDA Recommended Dietary Allowance set well above the EAR covers 98 of population About 2 standard deviations above the mean AI Adequate Intake used when insufficient to assign RDA goal for individuals UL Upper Intake Level Max amount of a nutrient you can take in that is considered safe EAR Estimated Average Requirement amount that covers half the population specifically healthy people of a given age and gender EER Estimated Energy Requirement average dietary energy intake that maintains energy balance and good health in a person while not promoting overconsumption AMDR for each macronutrient i e carb is 46 64 of energy etc Acceptable Macronutrient Distribution Ranges AMDR ranges of intakes for energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic diseases 45 65 from carbs 20 35 from fat and 10 35 from protein Nutritional assessment primary caused by inadequate diet vs secondary deficiency of a nutrient caused by a problem inside the body 1 Chapter 2 and Highlight 2 What are the Healthy People 2020 guidelines established for to increase the proportion of adults who are at a healthy weight by the year 2020 and reduce the proportion of adults who are obese Lennon Edwards Summer 2015 6 diet planning principles can you list them do you know what they mean Adequacy providing all the essential nutrients fiber and energy in sufficient amounts to maintain health Balance providing foods in proportion to each other Calorie energy control management of food energy intake enough to meet needs without promoting weight gain loss Nutrient Density measure of nutrients a food provides relative to the energy it provides Moderation providing enough but not too much of a substance Variety eating a wide selection of foods within and among the major food groups choosing different types of fruits or vegetables on a daily basis Key guidelines from 2010 Dietary Guidelines for American Balance calories to manage weight prevent reduce overweight and obesity through improved eating and physical activity control total calorie intake increase physical activity maintain appropriate calories throughout life decrease sodium to 2 300mg daily saturated fat to 10 of total kcal cholesterol to 300mg daily and keep trans fat consumption as low as possible USDA Food Guide MyPlate know food groups grains fruits 1 5 cups vegetables 2 cups dairy 3 cups and protein foods 5oz and types of nutrients they provide as well as example serving sizes 1oz grain 1 slice bread 5cup cooked rice pasta cereal and 1 cup ready to cereal 1oz meat 1oz cooked meat poultry fish or 1 egg or 25 cup cooked legumes or tofu what the plate stresses make half your plate fruits and vegetables make at least half your grains whole grains switch to fat free or low fat 1 milk concept of empty calories solid fats solid at room temp some are found naturally in foods and they can also be added when foods processed Added sugars are sugars and syrups added when foods or beverages are processed or prepared What are the exchange lists how are they different from the MyPlate diet planning tool sort foods according to energy nutrient contents can be very helpful in achieving kcalorie control and moderation 3 main groups are carbs fats and meats Portion sizes vary within a group and food groupings may not be logical Terminology relating to enriched processed have been treated properties changed fortified have improved nutrition nutrients added that were not previously present etc also what are the parts of a grain bran is the protective coating around the kernel and is rich in nutrients and fiber The endosperm contains starch and proteins the germ is the seed that grows into wheat plant rich in vitamins and minerals to support new life the outer husk chaff is the inedible part of the grain Be familiar with food labels Daily value types of claims that can be made on food products orientation of ingredient list ingredient list must be on all packaged foods nutrient quantities presented in grams and percentages of daily value Types of vegetarian diets important nutrients for vegetarians to focus on vegan lacto ovo lacto flexitarian and macrobiotic diets Health benefits of vegetarian diets healthy body weight lower blood pressure lower incidence of heart disease lower incidence of cancer Chapter 3 Parts
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