Unit 1 | Designing a Healthy Diet

What is food?

The plants and animals that we eat; provides calories and the compounds needed to build and maintain all body cells.

What are nutrients?

Chemical molecules found in food that are required by the body to maintain life and support growth and health.

What is nutrition?

A translational science studying how food affects the health of the body across the life stages, including digestion, energy provision, and chronic disease risk, behavioral/social/environmental factors.

What is the WHO definition of health?

A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.

What is malnutrition?

A significant threat to health that includes both undernutrition and overnutrition.

What is undernutrition?

A state where nutrient intake does not meet nutrient need.

What is overnutrition?

A state of excess nutrient intake, such as too much vitamin A during pregnancy causing birth defects.

What is hidden hunger?

A state of micronutrient deficiency with no observable systemic symptoms but with clinical evidence such as skin, hair, nail, and eye changes.

What are phytochemicals?

Compounds found in plants that give them smell, taste, and color; not technically nutrients but linked to health effects.

What are the top 10 U.S. causes of death linked to nutrition?

Heart disease, cancer, diabetes, and stroke.

List the 11 factors that drive food choices.

Taste/texture/appearance, economics, early food experiences, habits, culture, geography, advertising, social factors, health concerns, emotions, and sustainability.

How do high-fiber and high-protein foods affect appetite?

They decrease appetite by slowing digestion and prolonging satiety.

What is the biological hierarchy from largest to smallest?

Organism, system, tissue, cell, compound, element, atom, subatomic particle.

What is matter?

Anything that has mass and takes up space.

What is an atom?

The fundamental unit of matter.

What is an element?

A substance made entirely of one specific type of atom.

What does PEN stand for in atomic structure?

Protons, Electrons, Neutrons — the three subatomic particles of an atom.

Where are protons, neutrons, and electrons located in an atom?

Protons and neutrons are in the nucleus; electrons orbit outside the nucleus.

What charge do protons, neutrons, and electrons carry?

Protons are positive, neutrons are neutral, electrons are negative.

What is valence?

The number of electrons needed to fill an atom's outermost shell, which determines how many bonds it can form.

How many electrons fill the first, second, and third electron shells?

The first shell holds 2 electrons; the second and third shells hold 8 electrons each.

What is an ionic bond?

A bond formed when atoms transfer electrons between each other, such as Na and Cl forming NaCl.

What is a covalent bond?

A bond formed when atoms share pairs of electrons; the strongest and most stable bond type in biology.

What is a molecule?

Two or more atoms held together by covalent bonds.

Is O2 a compound?

No, O2 is a molecule but not a compound because it consists of only one element.

What happens when chemical bonds in food nutrients are broken?

Energy is released for the body to use in daily functions.

What 7 elements make up about 99% of living organisms?

Carbon, hydrogen, oxygen, nitrogen, sulfur, calcium, and phosphorus.

What are the 6 classes of nutrients?

Carbohydrates, lipids, proteins, water, vitamins, and minerals.

Which nutrients are macronutrients?

Carbohydrates, proteins, lipids, and water.

Which nutrients are micronutrients?

Vitamins and minerals.

Which nutrients are energy-yielding?

Carbohydrates, proteins, and fats.

Which nutrients are organic?

Carbohydrates, proteins, lipids, and vitamins.

Which nutrients are inorganic?

Minerals and water.

How many kcal per gram do carbohydrates provide?

4 kcal per gram.

How many kcal per gram does protein provide?

4 kcal per gram.

How many kcal per gram does alcohol provide?

7 kcal per gram.

How many kcal per gram do lipids provide?

9 kcal per gram.

Why is water considered a macronutrient but not energy-yielding?

It's needed in large amounts but does not provide calories.

Why don't vitamins provide usable energy despite being organic?

The body lacks the enzymes needed to break the chemical bonds in vitamins to release their energy.

What is the difference between major minerals and trace minerals?

Major minerals are needed in amounts greater than 100 mg per day; trace minerals are needed in amounts of 100 mg or less per day.

Name the major minerals.

Sodium, chloride, potassium, calcium, phosphorus, magnesium, and sulfur.

Name common trace minerals.

Iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum.

Why can't minerals be destroyed?

Because they are inorganic elements already in their simplest form and are not digested or broken down.

What are the water-soluble vitamins?

Vitamin C and all the B vitamins.

What are the fat-soluble vitamins?

Vitamins A, D, E, and K.

What deficiency causes goiter?

Iodine deficiency.

What deficiency causes brown-stained teeth?

Excess fluorine (fluorosis).

What does DRI stand for?

Dietary Reference Intakes.

What are the two main categories of DRI values?

Recommendations for energy intake and recommendations for nutrient intake.

What is EER?

Estimated Energy Requirement — the average daily calories a person needs to stay healthy, based on age, sex, height, weight, and activity level.

What is AMDR?

Acceptable Macronutrient Distribution Range — the recommended percentage of calories from carbohydrate, fat, and protein.

What is the AMDR for carbohydrates?

45-65% of total calories.

What is the AMDR for protein?

10-35% of total calories.

What is the AMDR for fat?

20-35% of total calories.

What is EAR?

Estimated Average Requirement — the amount of a nutrient that meets the needs of 50% of people in a life stage and sex group.

What is RDA?

Recommended Dietary Allowance — the amount of a nutrient that meets the needs of 97-98% of a healthy population.

What is AI?

Adequate Intake — a value based on observed intake in healthy people, used when there isn't enough data for an EAR, such as for chromium.

What is UL?

Tolerable Upper Intake Level — the highest daily nutrient intake unlikely to cause toxicity or adverse health effects.

What is CDRR?

Chronic Disease Risk Reduction Intake — a value that targets chronic disease risk rather than toxicity, such as the sodium CDRR of 2,300 mg per day.

What is DV?

Daily Value — a label-specific reference based on a 2,000-calorie diet; it is not technically part of the DRI system.

What is the key difference between UL and CDRR?

UL addresses toxicity risk, while CDRR addresses chronic disease risk.

List the 5 pieces of required information on a food label.

Statement of identity, net contents, name and address of manufacturer, ingredients list, and nutrition information.

How is the ingredients list ordered?

From most predominant to least predominant by weight.

Name the 8 major allergens required on food labels.

Milk, egg, fish, crustacean shellfish, tree nuts, wheat, peanuts, and soybeans.

What is serving size on a food label based on?

The amount customarily eaten at one time; all nutrition values on the label are based on one serving.

List the nutrients required on the Nutrition Facts panel.

Total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, added sugars, protein, calcium, vitamin D, iron, and potassium.

What does 5% DV or less mean on a food label?

The food is low in that nutrient.

What does 10-19% DV mean on a food label?

The food is a good source of that nutrient.

What does 20% DV or greater mean on a food label?

The food is high in that nutrient.

Is %DV useful for assessing individual nutrient needs?

No, it is useful for product comparison but not for assessing an individual's personal nutrient requirements.

What is a nutrient claim?

A straightforward, FDA-regulated statement about the level of a nutrient or calories in a food, such as fat-free or low calorie.

What is a health claim?

A statement linking a food or component to reduced risk of disease, which can be authorized or qualified.

What is a structure-function claim?

A vague statement about a nutrient's role in a body process, such as calcium builds strong bones.

Which type of health claim has stronger scientific evidence, authorized or qualified?

Authorized health claims.

What does BAM-V stand for?

Balance, Adequacy, Moderation, and Variety — the four key characteristics of a healthy diet.

What is adequacy in diet planning?

Providing sufficient calories, essential nutrients, and fiber.

What is balance in diet planning?

Eating a combination of foods from different food groups.

What is moderation in diet planning?

Avoiding extremes of intake; small portions of lower-nutrient foods can still fit in a healthy diet.

What is variety in diet planning?

Consuming different foods within each food group regularly.

What is nutrient density?

A measure of the nutrients a food provides relative to its calorie content.

What is energy density?

The calorie content of a food relative to its weight.

Which foods tend to have low energy density?

Foods high in water and fiber.

Which foods tend to have high energy density?

Foods like peanut butter, nuts, and seeds.

What are empty calories?

Calories from solid fats and/or added sugars that add energy without providing other nutrients.

Give examples of foods high in empty calories.

Doughnuts, cakes, cookies, sweetened cereals and yogurt, sweetened beverages, high-fat meats, fried foods, and alcohol.

What does MyPlate recommend for fruits and vegetables?

Filling half of your plate with a variety of fruits and vegetables.

What does MyPlate recommend for grains?

At least half of daily grain intake should be whole grains.

What does MyPlate recommend for dairy?

Choosing low-fat or nonfat dairy products.

How does Harvard's Healthy Eating Plate differ from MyPlate regarding dairy?

It recommends limiting dairy to 1-2 servings per day.

How does Harvard's Healthy Eating Plate differ from MyPlate regarding protein?

It emphasizes lean protein sources and limits red and processed meat.

Who publishes the Dietary Guidelines for Americans and how often?

The USDA and HHS jointly, revised every five years.

What is the DGA limit for added sugars?

Less than 10% of daily calories, starting at age 2.

What is the DGA limit for saturated fat?

Less than 10% of daily calories, starting at age 2.

What is the DGA limit for sodium?

Less than 2,300 mg per day.

What is the DGA recommendation for alcohol?

Up to one drink per day for women and up to two drinks per day for men, if consumed at all.

What does ABCDE stand for in nutritional assessment?

Anthropometric, Biochemical, Clinical, Dietary, and Environmental.

Who typically performs a nutritional assessment?

A primary care provider (PCP) or registered dietitian nutritionist (RDN).

Name a red flag for nutrition misinformation.

Claims that a product cures disease, promotes megadoses, or is touted as a secret scientific breakthrough.

What is the nutrient density formula?

Amount of nutrient per serving ÷ Amount of calories per serving.

What is the energy density formula?

Amount of energy (kcal) per serving ÷ Weight or volume of serving.