Exam 1 Review

Dietary Reference Intakes (DRI)

Nutritional reference values to plan and assess diets.

EAR (Estimated Average Requirement)

Average daily nutrient intake estimated to meet the needs of 50% of healthy individuals.

RDA (Recommended Dietary Allowance)

Nutritional intake level that covers 97-98% of individuals’ needs.

AI (Adequate Intake)

Used when RDA cannot be determined; based on observed intake.

UL (Tolerable Upper Intake Level)

Maximum intake unlikely to cause adverse health effects.

AMDR (Acceptable Macronutrient Distribution Range)

Recommended percentage range for macronutrients: carbs, fats, proteins.

Characteristics of Positive Eating Patterns

Emphasizes whole foods, balanced macronutrient intake, and mindful eating.

Detrimental Eating Patterns

High intake of processed foods with excess sugar, sodium, and low fiber.

Diet Quality in the U.S.

Many Americans fail to meet fruit, vegetable, and fiber intake recommendations.

Healthy People 2030

Nationwide initiative to improve public health through nutrition.

Modifiable Lifestyle Risk Factors

Factors that can be changed to improve health: Poor diet, physical inactivity, smoking, excess alcohol.

Lifestyle Medicine Characteristics

Focuses on prevention using nutrition, exercise, stress management, and social connections.

Nutrigenomics

Study of how diet interacts with genes to influence health.

Four Broad Dietary Guidelines

Healthy eating patterns, nutrient density focus, limit added sugars and fats, encourage physical activity.

Healthy U.S.-Style Eating Pattern

Incorporates fiber-rich whole foods and lowers processed food intake.

Principles of Healthy Eating

Adequacy, balance, calorie control, and variety.

Nutrient-Dense Foods

Foods that provide high nutrients per calorie, like leafy greens and lean meats.

MyPlate Graphic

Visual guide illustrating proportions of food groups on a plate.

Health Benefits of MyPlate Groups

Promotes intake of essential nutrients and supports overall health.

Nutrition Guidelines Comparison

Comparing dietary guidelines from organizations like AHA, ACS, and AICR.

Classification of Carbohydrates

Divided into simple (sugars) and complex (starches and fiber).

Sources of Carbohydrates

Includes fruits, vegetables, grains, and dairy products.

Glycemic Load Debate

Discussion on how carbohydrate foods affect blood sugar levels.

Functions of Carbohydrates

Serve as the primary energy source for the brain and muscles.

Replacing Low-Fiber Foods with Higher-Fiber Foods

Choose whole-grain alternatives for better health.

Dietary Guidelines for Carbohydrates

At least 50% of daily energy should come from complex carbs.

Ways to Increase Whole Grain Intake

Opt for foods like oatmeal, quinoa, and whole wheat products.

Benefits of Sugar Alternatives

Reduced calorie intake and safer for diabetics.

Disadvantages of Sugar Alternatives

Possible digestive issues and containing artificial ingredients.

Essential Amino Acids

Amino acids that must be consumed in the diet.

Nonessential Amino Acids

Amino acids that can be synthesized by the body.

Functions of Protein

Supports growth, repair, enzyme production, and immune function.

Positive Nitrogen Balance

Condition where nitrogen intake exceeds nitrogen excretion.

Complete Protein Sources

Animal-based proteins containing all essential amino acids.

Incomplete Protein Sources

Plant-based proteins lacking one or more essential amino acids.

Protein Requirement Calculation

Typically 0.8g of protein per kg of body weight for adults.

Shifting Protein Choices for Health

Emphasizing plant-based proteins over red meat.

Conditions Increasing Protein Needs

Athletes, pregnancy, and post-surgery recovery require more protein.

Lean Protein Sources

Include options like chicken breast, fish, and legumes.

Nutrient Deficiencies in Vegetarian Diets

Certain vitamins and minerals may be lacking, like iron and B12.

Nitrogen Balance Determination

Comparing nitrogen intake with nitrogen excretion.

Types of Fatty Acids

Saturated, monounsaturated, and polyunsaturated fats.

Health Impact of Saturated Fats

May raise LDL cholesterol, found in meat and dairy.

Health Impact of Monounsaturated Fats

Heart-healthy fats found in olive oil and avocados.

Health Impact of Polyunsaturated Fats

Fats found in fatty fish and walnuts that support brain health.

Sources of Dietary Cholesterol

Includes egg yolks, shellfish, and red meat.

Synthetic Trans Fat Sources

Found in processed foods, associated with heart disease.

Functions of Fats

Energy storage, insulation, and maintaining cell membrane integrity.

Fat Digestion

Begins in the small intestine with bile assistance.

Omega-3 Sources

Includes fatty fish and flaxseeds associated with anti-inflammatory benefits.

Healthier Fat Choices

Focus on swapping unhealthy fats for healthier options like olive oil.

Fat-Soluble Vitamins

Vitamins A, D, E, and K which are stored in the body.

Water-Soluble Vitamins

Vitamins C and B that are excreted more easily.

Vitamin Functions

Support metabolism, immune function, and act as antioxidants.

When Vitamin Supplements are Necessary

In cases of deficiency risk, pregnancy, or older age.

Food Sources for Vitamin A

Carrots and sweet potatoes are rich in Vitamin A.

Food Sources for Vitamin C

Citrus fruits and peppers are high in Vitamin C.

Food Sources for Vitamin D

Found in salmon and fortified dairy products.

Improving Intake of Shortfall Vitamins

Involves eating more whole foods and fewer processed items.

Choosing a Quality Supplement

Look for USP certification and balanced nutrient profiles.

Healthy Fluid Requirement

2.7L/day for women and 3.7L/day for men.

Mineral Homeostasis Mechanisms

Include kidney regulation and bone mineral storage.

Sources of Minerals

Calcium from dairy, iron from meat, potassium from bananas.

Functions of Minerals

Essential for electrolyte balance, enzyme function, and bone strength.

Importance of Reducing Sodium Intake

Excess sodium can lead to high blood pressure.

Benefits of Increasing Calcium & Potassium

Stronger bones and better muscle function.

DASH Diet

Diet aimed at reducing sodium and emphasizing whole foods.

Total Calorie Expenditure Factors

BMR, physical activity, and thermic effect of food.

BMR Calculation

Determined by age, weight, and gender using the Harris-Benedict Equation.

Total Calorie Requirement Calculation

BMR multiplied by activity level factor.

BMI Calculation

Body mass index calculated as weight in kg divided by height in m².

Central Obesity Measurement Importance

Waist circumference is linked to metabolic diseases.

Strategies for Portion Control

Using smaller plates and practicing mindful eating.

Healthier Food Substitutes

Replace high-calorie foods with healthier alternatives.

Caloric Value of Macronutrients

Carbs and protein provide 4 kcal/g; fats provide 9 kcal/g.

Physical Activity Guidelines for Adults

150 minutes of moderate or 75 minutes of vigorous exercise weekly.