FI R S T E X AM Chapter 1 FIN AL E X AM S T UDY GU ID E 1 Be able to explain nutrition and wellness a Nutrition is the scientific study of food and how it nourishes the body while b Wellness is supported by proper nutrition Wellness includes physical emotional influencing our health and spiritual health 2 Know goal of Healthy people 2010 a To increase quality and years of healthy life and eliminate health disparities 3 Explain the different types of nutrients a Types carbohydrates proteins lipids vitamins minerals and water b Organic vs inorganic i Organic nutrients contain carbon and include carbohydrates lipids proteins and vitamins c Macronutrient vs micronutrient ii Inorganic nutrients do not contain carbon and include minerals and water i Macronutrients include carbohydrates lipids and proteins and provide direct fuel and energy for the body ii Micronutrients include minerals required for body processes and vitamins which assist in regulating body processes d Fat soluble vs water soluble vitamins i Fat Soluble A D E and K 1 Stored in the human body ii Water soluble C and B 1 Not stored to any extent in the human body e Energy yielding nutrients kcal g for each i Carbohydrates 4kcal g ii Fat 9 kcal g iii Protein 4kcal g iv Alcohol 7 kcal g 4 Be able to calculate energy contributions of nutrients a To calculate the energy contributions of nutrients you first multiple the grams of the nutrient by its equating factor in kcal i Ex 6 grams of protein are equal to 24 kcalories 6 Grams X 4kcal b To get the percentage from that nutrient you take the total of all kcal and divide by 100 for percentage i Ex 24 kcals of protein out of a total of 242 kcals means there is about 10 kcal from protein 5 Explain the components of the DRI a Estimated Average Requirement EAR i Estimated average requirement supports a specific function in the body for half of the healthy population for 50 of the people b Recommended Dietary Allowance RDA i Recommended dietary allowances use EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations 98 c Adequate Intake AI i Adequate intake results from insufficient scientific evidence to determine the EAR It reflects the average daily amount of a nutrient that a group of healthy people consumes d Tolerable Upper Limit Intake UL i Tolerable upper intake level is the maximum daily amount of a nutrient that appears safe for most healthy people If you exceed the UL there is an increased risk of adverse health effects e Estimated Energy Requirement EER i Estimated energy requirement is the average daily energy intake to maintain energy balance and good health for population groups This is defined by many factors including age gender weight height and level of physical activity f Acceptable Macronutrient Distribution Range AMDR i Acceptable macronutrient distribution range represents the range of intakes for energy nutrients that provide adequate energy and nutrients and reduce risk of chronic disease CHO carbohydrates 45 65 Fat 20 35 and Protein 10 35 6 How do we assess and classify nutritional status and deficiencies a We assess nutritional status and deficiencies by the levels malnutrition undernutrition and overnutition a significant period of time i Malnutrition is too much or too little of a particular nutrient or energy over ii Undernutrition is too little energy or too few nutrients over time and can be shown by weight loss or a nutrient deficiency disease iii Overnutition is too much energy or too much of a given nutrient over time and can be shown by obesity heart disease or nutrient toxicity b Primary deficiency when not enough of a nutrient is taken in your diet c Secondary deficiency when your body does not consume enough of a nutrient Chapter 2 1 What are the different components of healthful diet a The four components of a healthful diet are adequate moderate balanced and diverse i Adequate sufficient energy and nutrients to maintain a person s health ii Moderate not too much and not too little of any of the foods iii Balanced proper proportion of nutrients iv Diverse many different foods from different food groups are consumed on a regular basis 2 What are the components of a food label a A statement of identity b Net contents of the package c Ingredient list d Manufacturer s name and address e Nutrition information facts panel 3 What does the Daily Value represent a The percent daily values are the estimate of individuals foods contribution to total diet based on a 2 000 calorie intake 4 What are the key recommendations of the dietary guidelines for Americans a The US departments of agriculture and health and human services developed dietary guidelines for Americans b It lists general advice for a healthful diet and lifestyle c The dietary guidelines are updated every five years with the most recent update being in 2010 activity i This recent update emphasizes calorie intake and increasing physical 5 What are the key recommendations addressed by MyPlate a MyPlate is designed to remind Americans to eat healthfully b Is NOT intended to change consumer behavior alone c Revised version of MyPyramid i illustrates the five food groups using a familiar mealtime visual a place setting d Focuses on 3 main areas balancing calories foods to increase and foods to reduce Chapter 13 and 13 5 1 Be able to explain the different ways we assess body weight a BMI measuring body composition and assessing the patterns of fat distribution i BMI expresses the ratio of a person s weight to the square of his or her height ii NOT a good indicator of body composition b Measuring body composition measuring of body fat and lean body mass i Techniques include underwater weighing skinfold measurements bioelectric impedance analysis near infrared reactance dual energy x ray absorptiometry and Bod Pod c Assessing the patterns of fat distribution i waist to hip ratio and waist circumference 2 Know how to calculate BMI and waist to hip ratios a To calculate BMI i Two ways 1 Weight kg Height m 2 Weiight lbs height inches multiplied by 703 b To calculate Waist to hip ratios i Hip largest part of body waist smallest 3 Know the factors that influence body weight and be able to explain each a Genetic factors 25 and nongenetic factors 75 1 Genetic factors height weight body shape and metabolic rate 2 Nongenetic factors physiologic factors such as satiety and hunger cultural and economic factors such as religious
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