NUTR 205 1nd Edition Exam 1 Study Guide Lectures 1 9 Lecture 1 August 26 Nutrition Terms o Nutrition is a science that studies how nutrients and compounds in foods we eat affect the body s functions and health o Nutrients are substances in food that provide energy structure to the body and regulate processes within the body o Essential nutrients must be provided by diet o Energy is measured in Calories or kcalories kcal Non nutrient substances in food thought to be beneficial to the human body o Phtyochemicals re found in plant based foods o Zoochemicals are found in animal based foods o May have health promoting benefits o Many are derived from pigment in food Functional foods o Functional foods provide health benefits beyond functions of nutrients o 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 eat o Smell o Appearance o Texture o Culture Classes of Nutrients Macronutrients carbohydrates o Functions Primary function Energy Provides 4 kcal gram o Structure o Types of carbohydrates include Starches Sugar Fiber Lecture 2 August 28 Classes of Nutrients Macronutrients Lipids o Commonly known as fats Includes cholesterol o Contains same molecules as carbohydrates o Hydrophobic Does not dissolve in water o Source of energy 9 kcal gram Classes of Nutrients Macronutrients Lipids o Protein contains Carbon hydrogen oxygen and nitrogen Nitrogen is unique to proteins o Predominantly found in animal based products o Does provide energy 4 kcal gram Classes of nutrients Micronutrients o Micronutrients provide no energy but are necessary for proper functioning of the body o Micronutrients are Vitamins Minerals o Required in small amounts in diet but are important for good health o Functions Regulation of processes within the body Minerals provide structure Nutrient functions o Energy primary is carbs Calorie kilocalorie kcal 1000 calories Measure of energy in food Carbohydrate protien lipids o Structure Bones hair skin Muscles Cell membranes and shape Carbohydrates protiens lipids water minerals Lecture 3 August 31 Regulate body processes o Body temperature o Blood pressure o Hormones and cell communication o Speed up reactions Enzymes o Carbs proteins lipids water vitamins minerals Malnutrition o Definition Energy or nutrient intake that is either too high or too low o Too much of a nutrient or nutrients or calories over nutrition Current issue in the US and worldwide o 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 diet o 3 components of a healthy diet are Variety balance moderation o 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 Variety o 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 status o Health is influenced by intake and use of nutrients Nutrition status o In populations analysis of food intakes or food availability to determine status o In individuals includes Analysis of food and nutrient intake Physical health including measuring nutrients Medical and family history Lifestyle Dietary reference intake o Specific nutrition recommendations need to satisfy a variety of needs o Different types of dietary guidelines target different populations o 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 RDAs o DRIs are recommendations on the amount of energy nutrients and other food components to Prevent deficiencies Reduce risk of chronic conditions Stay healthy Lecture 5 September 4 Estimated average requirement EAR o Average amount of nutrient known to met the needs of individuals in population o Meets the needs of 50 of a population o Used to assess adequacy of populations Recommended daily allowances RDAs o Based on EAR but set higher o Average amount of a nutrient that meets the needs of nearly all individuals 97 98 of the same age and sex o To make an RDA you need an EAR Adequate intake o If insufficient data to determine EAR and RDA o 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 fat o Meant to promote diets that Allow for flexibility in food intake patterns Reduce risk of disease o 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 activity Lecture 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 years o 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 foods o Consume less of Sodium Solid fats and added sugars SoFAs Saturated and trans fats Refined grains especially those that contain SoFAs o Consume more of Fruit and colorful vegetables Whole grains Fat free and low fat milk and dairy products The above will increase intake of potassium fiber calcium vitamin D Lean protein seafood beans peas nuts seeds Liquid oils o Other recommendations for building healthy eating patterns Variety of food More plant based food Replace solid fats with liquid fats Only supplement as needed Lecture 7 September 11 Organs and organ systems o Definitions Cell Basic