NUTR 202 1nd EditionExam # 1 Study Guide Lectures: 1 - 10 Ch 1-5Ch1: Nutrition: Everyday ChoicesDefining Nutrition- Nutrition- is a science that studies how nutrients and compounds in foods we eat affect our body’s function and health. - Example of how looking at a person’s refrigerator contents can imply lifestyle and food choices Other Key Concepts- Nutrients- a substance in food that provides energy and structure to the body, and regulates body processes (ERS*) - Essential nutrients- a nutrient that must be consumed or provided by the diet; for example, carbohydrates cannot be produced in the body and need to be consumed in the diet- Calories- unit by which energy is measured, food energy is measured in Calories or kilocalories (1000 calories= 1 kcal and you capitalize Calories) - Nutrient density- a measure of the nutrients provided by a food relative to its calorie content. For example low- fat milk has about the same calories as sweetened iced tea, yet more calcium, vitamin D, and vitamin A. Another example is an orange is more nutrient dense than vitamin C tablet because that supplement does not provide all the other nutrients an orange has. - Fortified foods- foods in which one or more essential nutrients has been added; key solution to micronutrient deficiencies 1. Mandatory- government mandates that certain nutrients be added in certain foods2. Voluntary- common practice among food manufacturers in order to sell foodExamples of mandated fortified foods by the US Government: Milk with vitamin D, breadwith B vitamins, and salt enriched with iodine. Note these are the ONLY ones regulated; cereals and supplements are not regulated and do not provide all the benefits of foods (may risk intoxication).Phytochemicals- Found in plant-based foods such as fruits, vegetables, grains, and beans.- Provide non-essential nutrients and can be beneficial for these reasons: anti-oxidants, anti-inflammatory, and cancer prevention. Functional Foods- Provide health benefits and disease preventing properties beyond basic nutritional functions. Examples include: broccoli that prevents cancer, oatmeal that lowers cholesterol, and salmon that prevents heart disease.- In class discussion on how to fill phytochemical gap in America: solution is to do the 5 rule- use 5 different colors on a salad, each different color represents different phytochemical!What drives our Food Choices? - Convenience- Coupons to somewhere/ can afford at the moment - Taste (major influence)- Texture/ smell- Reward/ punishment - Food available or what parents prepare/ what is in the house- Comfort/ emotions- Attitudes/ beliefs/ religious upbringing/ social gatherings/ culture6 Categories of Nutrients- Micronutrients include vitamins and minerals and are needed in small amounts - <1mg/day- Macronutrients include water, carbohydrates, proteins, lipids, and proteins are needed in large amounts - > 1 mg/day. Also note that organic compounds contain CARBON.Nutrients provide 3 things- Energy- macronutrients are the main supply; used to maintain body functions, fuel physical work, and repair the body. Micronutrients regulate biochemical functions that release energy contained in macronutrients.- Structures- they form structures - Regulation- body temperature, blood pressure, hormones and cell communication, as well as speed up reactions. What’s in Food?- Carbs: energy and fiber source- Protein: structural building blocks, cell reparation, hormone/enzyme production- Fat: energy storage- Water: lubricant, transportation, temperature regulation- Vitamins: are co-enzymes in chemical reactions, regulate body processes- Minerals: in chemical reactions, nerve impulses, bone structure, and regulate body processes.Energy Yields- Carbohydrates - 4kcals/g- Fat- 9 kcals/g- Protein - 4 kcals/g- Alcohol- 7 kcals/gNote: fiber does not provide energy, we do not digest it. Sample problem: Skim milk has 12 g carbs X 4 =488 g of protein X 4 = 320 g of fat and total kcal/g = 80 Defining Malnutrition- Do no only think of malnutrition as undernourished or starving that is not the only case. Rather think of it as this: Malnutrition- energy or nutrient intake that is either too high or too low. - Overnutrition- too much of a nutrient or nutrients or calories (current issue in US and worldwide); overconsumption can lead to problems in the case of dietary supplements, nutrients, and calories.- Undernutrition- too little of a nutrient or nutrients or calories; examples are dehydrationand osteoporosis. Have more severe and dramatic symptoms that occur quickly for the most part. Major causes of deaths - Heart disease- Cancer- StrokeNote that each of these could be preventable with good nutrition, and that 15% of all deathsin the US can be attributable to poor diet and sedentary lifestyle. Core Principles of a Healthy Diet- Eat a variety of foods: different food groups, variety within those food groups.- Balance your choices: this is between higher calorie foods and nutrient dense foods and “energy in” and “energy out”- Practice moderation: moderate portion sizes (smaller plates; skip refills), consumption ofeach food, moderate calories/ sodium/sugar, etc.Tips: snack on trail mix, add almonds or dried fruit to salad, try new vegetables, vary protein sources, vary fruits and eat instead of desserts, don't overeat, skip seconds, take extra walking steps each day.Nutrition is a science- Constantly evolving- New principles and recommendation develop as new information is discovered.- Each principle and recommendation is derived from a scientific process or method.- Unbiased approach to study interactions among food, nutrients, and health. - Steps include observation, hypothesis, experiment, and theory.Types of Nutrition Studies- Epidemiology studies populations and disease trends/patterns; it does not prove cause and effect- Clinical- intervention studies are done in humans; have a variable that is changed between the control group and experimental group- Laboratory experiments use animals and are very controlled.- Nutrition genomics- the study of interactions between genes and nutrition; benefits are personalized nutrition and diets based on a person’s genes.What makes a valid experiment?- Quantifiable data; can we measure in a scientific manner?- Appropriate experimental population; is the population large enough and is it randomly