Exam # 1 Study Guide Lectures: 1 - 4 Lecture 1 (August 27) What is Nutrition? o The science that studies how nutrients and compounds in foods nourish and affect body functions and health. We eat and drink to obtain: - Nutrients (six classes): Chemical compounds in foods to provide fuel for energy (measured in kilocalories), growth, maintenance, & to regulate body processes. (Essential Nutrients) o Macros(carbs, fats, proteins): energy-yielding nutrients needed in higher amounts o Micros(vitamins & minerals): needed in smaller amounts, essential for metabolism by aiding enzymes that speed up reactions in the body o Water: copious amounts needed daily for hydration, protective cushion for organs, lubricant for joints, eyes, mouth, intestinal tract - Phytochemicals: Non-nutrient compounds that contribute to health and may play a role in fighting chronic diseases. Nutrients and Their Functions What drives our food choices? - Taste & Culture o Taste is the most important consideration when it comes to making food choices. Nutrition 1000 - 003 Contemporary Nutrition Fletcher- Social reasons & Trends o Food is important when bonding with others o Thanksgiving o Football games o Movie theaters and snacks - Cost, time, & convenience - Habits & Emotions Lecture 2 (September 3) The Quality of the American Diet - High in: Sodium, Saturated Fat, Calories - Low in: Vitamin D, Calcium, Fiber Obesity is on the rise in America - Adults o 65% overweight o 36% obese - Children o 12% 2-5 year olds obese o 18% 6-19 year olds obese Nutritional Research - Observational Research: involves looking at factors in two or more groups of subjects to see if there is a relationship to certain health outcomes o Epidemiological Research: study of populations of people - Experimental Research: involves at least two groups of subjects o Experimental group – given a specific treatment o Control group - given placebo (“sugar pill”) o Double-blind placebo-controlled experiment is “gold standard” Nutritional Genomics: study of how specific food components affect gene expression in your cells and thereby your health - Helps to determine the specific dietary combination of fats needed to lower your risk of heart disease based on your unique genetic makeup Chapter 2: Tools for Healthy Eating 3 Key Principles of Healthy Eating - Balance- Variety - Moderation Under-nutrition: state of inadequate nutrition Over-nutrition: excess nutrients and/or calories in diet Malnourished: long term outcome of consuming a diet that doesn’t meet nutrient needs Dietary Reference Intake (DRI’s) – tell how much of each nutrient you need to obtain/consume in your diet. 1. Estimated Average Requirement (EAR) a. Average amount of a nutrient known to meet the neeedss of 50% of individuals of same age and gender (starting point of determining other factors) 2. Recommended Dietary Allowance (RDA) a. Based on the EAR, but set higher. b. Average amount of a nutrient that meets the needs of nearly all individuals (97 to 98%) 3. Adequate Intake (AI) a. Used if scientific data to determine EAR and RDA are insufficient, AI is the next best estimate 4. Tolerable Upper Intake Level (UL) a. Highest amount of nutrient that is unlikely to cause harm if consumed daily b. Consuming amount higher than the UL daily may cause toxicity 5. Acceptable Macronutrient Distribution Range (AMDR) a. Recommended range of intake for energy-containing nutrients i. Carbs” 45 to 65% of daily caloric intake ii. Fat: 20 to 35% of daily caloric intake iii. Proteins: 10 to 35% of daily caloric intake 6. Estimated Energy Requirement (EER) for calories a. Avg. intake to maintain a healthy weight b. Variable used: i. age, gender, height, weight, & physical activity c. Not generous Plan a quality diet using DRI’s - Meet the RDA or AI of all nutrients - Not exceed the UL - Consume the energy-yielding nutrients within the ranges of the AMDR Dietary Guidelines for Americans, 2010 - These guidelines reflect the most current nutrition and physical activity recommendations based on science for good health. o Set by the USDA and Department of Health and Human Services o Updated every 5 years - They are designed to help individuals 2 and older improve the quality of their diet andlifestyle to lower their risk of chronic diseases and conditions. MyPlate and ChooseMyPlate.gov - MyPlate is the most recent food guidance system for Americans, released by the USDA in 2010. o Food Guidance Systems: visual diagrams providing variety of food recommendations to help create a well-balanced diet o Shows variety of food groups and promotes proportionality, moderation, variety, and personalization of diet - ChooseMyPlate.gov gives you the number of servings to eat from each food group based on daily calorie needs o The calorie needs are based on age, gender, and activity level Lecture 3 (September 8) Day 2 of Chapter 2: Tools for Healthy Eating Food Labeling - The food label tells you what’s in the package to help consumers make informed food choices - The FDA requires certain info on a label Nutrition Facts panel: area on food label that provides uniform listing of specific nutrients obtained in one serving - Calories & calories from fat - Total fat, saturated fat, and trans faat - Cholesterol - Total carbohydrate, dietary fiber, & sugars - Protein - Vitamin A, vitamin c, calcium, and iron Daily Values (DVs): established reference levels of nutrients, based on 2,000 calorie diet, listed on the food label - Given as percentages & based on older reference levels; not as current as DRI’s Label Claims: all foods displaying these claims on the label must meet spcified criteria. - Nutrient content claims: describe the level or amount of a nurient in food product - Health claims: describe a relationship between a food or dietary compound and a disease or health-related condition. - Structure/function claims: describe how a nutrient or dietary compound affects the structure or function of the human bodyChapter 3: The Basics of Digestion Organization  Atoms  Molecules  Macromolecules  Cells & Organelles  Tissues  Organs  Organ systems  Organism Atoms - Ion - Electrolyte Element - Pure substance of only one type of atom - 20 are essential to human health o 6