Module 1 Nutrition

Nutrition

science of food and its components

decrease disease risk

diet with an emphasis on fruits, vegetables, whole grains, low fat, fish, poultry

increase disease risk

diet lacking in fruits, vegetables, and contains high calories, red meat, processed foods.

Food desert

places in country difficult to acquire affordable, nutritious foods

The leading cause of death in 1900 in US was ____; today it is _____. 

infectious disease; heart disease

what are the top 2 causes of death

heart disease and cancer

Of the leading causes of death in Americans, how many are related to nutrition

5/10

Why is it important to study nutrition?

to learn nutrition fact from fiction and to promote health, prevent chronic disease, and decrease risk of death

Nutrition Information Red Flags

quick fix, too good to be true, restrictive, inconsistent vocab, miracle or magic product, .com, absolutes

Nutrition information green flags

reliable source (college, organization, government), .gov, .org, relays info, primary source study in it

primary source

report that comes directly from the researcher

Secondary source

information is summary of many studies summarized, reviewed, and themes discussed

hunger

uncomfortable sensation, body triggers when the body doesn’t have enough calories

essential nutrient

must be provided exogenously. body cannot make, so must get through diet. health declines without these nutrients and improves when added into diet

non essential nutrient

made endogenously, body makes enough to satisfy body

nutrient

chemical substance required for growth, maintenance, and nourishment of proper body functions

6 classes of nutrients

carbs, protein, lipids, water, vitamins, and minerals

macronutrients

needed in large quantities to stay healthy

micronutrient

needed in smaller amounts

what are the micronutrients

vitamins and minerals

what are macronutrients

carbs, protein, lipids, and water

does water yield energy?

no

is alcohol a macro or micronutrient

neither, but it still yields energy

how much energy does alcohol yield

7 kcals/gram

carbs

primary source of energy for the body

how much energy do carbs yield?

4 kcals/gram

examples of carbs

apple, potato, oatmeal, dairy

protein

supports tissue growth, repair, and maintenance

how much energy does protein yield

4 kcals/gram

sources of protein?

meat, egg whites, beans, tofu, seafood

lipids

long term energy

how much energy do lipids yield?

9 kcals/gram

examples of lipids

guac, butter, nuts, oil

what macronutrient do you need the most?

water

what macronutrient yields the most enery?

lipids

water

lubes body, transport, temperature regulation

how much energy do micronutrients yield

0 kcal/gram

vitamins

fat soluble or water soluble, sensitive, lost in cooking, small amounts

minerals

inorganic susbtances, very strong, regulate physiological processes

epidemiological study

observational study, no manipulation, shows correlational hypothesis

correlational hypothesis

change in one variable is related to change in another

cause and effect hypothesis

change in one variable causes change in other

Experimental study design

manipulation in one variable causes change in another, can demonstrate cause and effect

steps of scientific method

1. make observation

2. ask a question

3. form hypothesis (correlation or cause and effect)

4. design study (epidemiological or experimental

5. execute

6. analyze and compare data to hypothesis

7. data confirms hypothesis, publish

8. data doesn’t confirm hypothesis, tweak and try again

What is the ideal experimental study design format

random assignment, placebo, RCT

advantages of experimental study design

can use animals, genetically similar to humans. using humans can determine causal relationship

disadvantages of experimental study design

very expensive (personnel training), time consuming, ethics, using animals asks if it is applicable to humans

advantages of epidemiological study design

see potential causal nature, gather data, cheap

disadvantages of epidemiological study design

cannot demonstrate cause and effect, subjects may not represent the population as a whole

A meal is 1,000 kcals, how many additional calories are added if you had 11 grams of alcohol with your meal?

a. 77 kcals

b. 99 kcals

c. 44 kcals

d. 1077 kcals

a. 77 kcals

Which of the ofllowing groups are considered micronutrients?

a. selenium and vitamins A, C, and E

b. B-complex vitamins

c. protein, carbs, and fats

d. both a and b

d. both a and b

nutrient content claim

states levels of nutrients in product. 5% dv means low in a nutrient or 20%+ means high in a nutrient

health content claim

link between nutrient and a disease

calorie free

less than 5 kcals per serving

fat free

less than 0.5g per labeled serving

low fat

3g or less per servingl

Low in sodium

140 mg or less per sodium

high, rich, or excellent

20% dv in protein, vitamins, minerals, dietary fiber, or potassium

good source of…

10-19% DV

structure function claims

how food affects the body’s structure of function. not regulated by FDA

“Calcium builds strong bones” is an example of what claim?

a. nutrient content claim

b. structure function claim

c. health claim

b. structure function claim

“eating diets low in fat and high in fruits and vegetables may reduce risk of chronic diseases and cancers” is an eaxample of what claim?

a. nutrient content claim

b. structure function claim

c. health claim

c. health claim

Anthropometric

body circumference measurements

examples of anthropometric

head circumference, upper arm, height, weight

biochemical

lab measurements, blood work, urine sample, tests

examples of biochemical

vitamin d, glucose, triglyceride, protein

clinical

assess signs and symptoms done by trained practitioners to look for malnutrition

examples of clinical

physical exams, skin coloring, thyroid enlargement, loss of fat or muscle mass, hair

dietary

looking at eating habits

examples of dietary

24-hour recal, food frequency questionaire, food diary

How to assess nutrition

ABCDEs

dietary reference intake

estimates nutrient intakes for healthy diet (EAR, UL, RDA, AI)

RDA

recommended dietary allowance. meets the needs of 97% of population

EAR

Estimated average requirement. meets the needs of 50% of population

AI

Adequate intake. Not backs by a lot of science, good from 0-6 month year olds or for when there is not EAR or RDA

UL

tolerable upper limit. The absolute max intake of a nutrient before it because unsafe

True or false. All nutrients have an UL

false

acceptable macro distribution ranges

provide healthy range of intake for macros

carb AMDR

45-65%

protein AMDR

10-35%

Fat AMDRs

20-35%

pillars of healthy eating

variety, balance, adequacy, and moderation

variety

eating different foods, eating the rainbow

balance

having the correct proportions of foods

adequacy

having enough calories and essential nutrients

moderation

not restricting foods, but also not overindulging

nutrient density

high nutrient levels/low calories

examples of nutrient dense foods

apples, yogurt, tomato soup

energy density

low nutrient levels/high calories

examples of energy dense foods

fast food, french foods

how often are dietary guidelines published

every 5 years

are dietary guidelines for the public?

no

What tool is used for the public to guide healthy diet habits?

a. dietary guidelines

b. food guides

c. DRIs

b. food guides

what is the most up to date food guide we use?

a. myplate

b. infographics

c. magazines

a. myplate

what does myplate encourage for proper proportions for meals?

half the plate of whole fruits and veggies (more veggies), quarter of the plate for starches and whole grains, and quarter of the plate of protein, and a serving of dairy on the side.

according to the AMDRs, which energy yielding macronutrient is needed in the highest quantity?

a. protein

b. lipids

c. carbs

d. water

c. carbs

Steps to prevent food borne illness?

clean, separate, cook, and chill

What is the danger zone and what is the range?

a. range of temps that bad things are most comfortable in; 40-140 degrees farenheight

b. range of temps that are safe for foods to be in for extended periods of time; 70-150 degrees farenheiht

a. range of temps that bad things are most comfortable in; 40-140 degrees

Organic on food means:

a. 100% of ingredients are certified organic

b. the label may include USDA organic seal

c. organic ingredients must be identified with an asterik

d. both b and c

b. the label may include USDA organic seal

organic seal means…

95% of the ingredients are organic