NUTR 205 1nd EditionExam # 1 Study Guide Lectures: 1 - 9Lecture 1 (August 26)- Nutrition Termso Nutrition is a science that studies how nutrients and compounds in foods we eat affect the body’s functions and healtho Nutrients are substances in food that provide energy, structure to the body, and regulate processes within the bodyo Essential nutrients must be provided by dieto Energy is measured in Calories or kcalories (kcal)- Non-nutrient substances in food thought to be beneficial to the human bodyo Phtyochemicals re found in plant based foodso Zoochemicals are found in animal-based foodso May have health-promoting benefitso Many are derived from pigment in food- Functional foodso Functional foods: provide health benefits beyond functions of nutrientso Examples Broccoli prevents cancer Oatmeal lowers cholesterol  Salmon prevents heart disease- What influences food choices?o Taste-primary reason why people eat the food we eato Smello Appearanceo Texture o Culture - Classes of Nutrients: Macronutrients-carbohydrateso Functions Primary function:- Energy- Provides 4 kcal/gramo Structureo Types of carbohydrates include Starches  Sugar  FiberLecture 2 (August 28)- Classes of Nutrients: Macronutrients-Lipidso Commonly known as: fats Includes cholesterolo Contains same molecules as carbohydrateso Hydrophobic Does not dissolve in watero Source of energy 9 kcal/gram- Classes of Nutrients: Macronutrients-Lipidso Protein contains: Carbon, hydrogen, oxygen, and nitrogen - Nitrogen is unique to proteinso Predominantly found in animal-based productso Does provide energy 4 kcal/gram- Classes of nutrients: Micronutrientso Micronutrients provide no energy but are necessary for proper functioning of the bodyo Micronutrients are: Vitamins Mineralso Required in small amounts in diet, but are important for good healtho Functions: Regulation of processes within the body Minerals provide structure- Nutrient functionso Energy-primary is carbs Calorie=kilocalorie (kcal)=1000 calories- Measure of energy in food Carbohydrate, protien, lipidso Structure  Bones, hair, skin Muscles  Cell membranes and shape Carbohydrates, protiens, lipids, water, mineralsLecture 3 (August 31)- Regulate body processeso Body temperatureo Blood pressureo Hormones and cell communicationo Speed up reactions Enzymeso Carbs, proteins, lipids, water, vitamins, minerals- Malnutritiono Definition: Energy or nutrient intake that is either too high or too lowo Too much of a nutrient or nutrients or calories: over nutrition Current issue in the US and worldwideo Too little of a nutrition or nutrients or calories: under nutrition Ex. Dehydration, osteoporosis - Diet and health o Diet can impact health, increasing risk of developing chronic issues, ex: Osteoporosis  Diabetes Heart disease and stroke Cancer- Choosing a healthy dieto 3 components of a healthy diet are: Variety, balance, moderationo This may be done by eating a diet that is: High in:- Fruits, vegetables, whole grains Low in:- Unhealthy fats (trans fats, saturated fats, cholesterol)- Varietyo Eating foods from a variety of different food groups: No one food provides it all nutrients o This includes eating variety of foods within each food group Lecture 4 (September 2)- Nutritional statuso Health is influenced by intake and use of nutrients Nutrition statuso In populations, analysis of food intakes or food availability to determine statuso In individuals, includes: Analysis of food and nutrient intake Physical health (including measuring nutrients) Medical and family history Lifestyle- Dietary reference intakeo Specific nutrition recommendations need to satisfy a variety of needso Different types of dietary guidelines target different populationso The original set of recommendations were the recommended dietary allowance (RDAs): Established for protein, energy, some minerals, and vitamins Intent of the original RDAs, to prevent deficiencies o Recommendations expanded to the dietary reference intakes (DRIs) Includes the RDAso DRIs are recommendations on the amount of energy, nutrients, and other food components to: Prevent deficiencies Reduce risk of chronic conditions Stay healthyLecture 5 (September 4)- Estimated average requirement (EAR)o Average amount of nutrient known to met the needs of individuals in populationo Meets the needs of ~50% of a populationo Used to assess adequacy of populations- Recommended daily allowances (RDAs)o Based on EAR but set highero Average amount of a nutrient that meets the needs of nearly all individuals (97%-98%) of the same age and sexo To make an RDA, you need an EAR- Adequate intakeo If insufficient data to determine EAR and RDAo Next best estimate of amount of nutrient needed to maintain good health Also for individuals (like RDA)- Tolerable upper intake level (UL)o Highest amount of nutrient that is unlikely to cause harm if consumed daily- Acceptable Macronutrient (refers only to macronutrients) Distribution Ranges (AMDR):o Proportion of total kcal that should come from carbohydrate, protein, and fato Meant to promote diets that: Allow for flexibility in food intake patterns Reduce risk of diseaseo Recommended ranges of intakes for energy-yielding nutrients: Carbohydrates: 45-65% of daily caloric intake Fat: 20-35% of daily caloric intake Protiens: 10-35% of daily caloric intake- Estimated energy Requirements (EER):o The formula to calculate one’s EER takes into account an individual’s: Age Gender Weight Height Level of physical activityLecture 6 (September 9)- What are the dietary guidelines for Americans 2010?o Dietary guidelines for Americans (DGA) 2010: set of nutrition recommendations that promote health and reduce:- The prevalence of underweight/obesity- The risk of chronic disease  Designed for healthy individuals over 2 years of age  Updated every five yearso 2 new overreaching messages: Maintain calorie balance over time to achieve and sustain a healthy weight Focus on consuming nutrient-dense foods and beverages- Less energy-dense foodso Consume less of: Sodium Solid fats and added sugars (SoFAs)- Saturated and trans fats Refined grains, especially those that contain SoFAso Consume more of: Fruit and colorful vegetables Whole grains Fat-free and low-fat