PCH 200 EXAM #1

what are macronutrients?

nutrients body needs in large amounts. they provide energy and help build and/or maintain the body. they consist of carbohydrates, protein, and fat.

what are micronutrients?

nutrients body needs in small amounts. they include vitamins and minerals.

what are the 6 classes of nutrients?

carbohydrates, fats (lipids), proteins, vitamins, minerals, water

carbs + fat + protein =

macronutrients

vitamins + minerals =

micronutrients

what is the AMDR?

acceptable macronutrient distribution range

what does the AMDR mean?

recommended percentage of your total daily calories that should come from each macronutrient

what are the percentages of the AMDR?

carbohydrates are 45-65%, proteins are 10-35%, and fats are 20-35%

what is the scientific method?

a systematic way scientists answer questions and test ideas

what are the steps for the scientific method?

ask a question, form a hypothesis (educated prediction), conduct research/experiment, collect data, analyze results, draw a conclusion, and communicate results

what is the hierarchy of evidence?

a ranking of different types of research based on how strong/reliable the evidence generally is

arrange the hierarchy of evidence (strongest to weakest)?

systematic reviews/meta-analyses, randomized controlled trials (RCTs), cohort studies, case-control studies, cross-sectional studies, case reports/expert opinion

case study design randomized controlled trial (RCT):

people are randomly placed into groups such as a treatment group and a control group

case study design cohort study:

researchers follow a group of people over time to see what happens

case study design case-control study:

researchers compare people who have a condition with people who don't have it and look backward for possible differences

cross-Sectional Study:

looks at people at one point in time

what does EAR stand for?

estimated average requirement

what is EAR?

the amount of a nutrient that meets the needs of about 50% of healthy people in a particular age/sex group.

what does RDA stand for?

reommended dietary allowance

what does RDA mean?

average daily amount of a nutrient that is enough to meet the needs of nearly all healthy people (about 97–98%) in a particular group

what does AI stand for?

adequate intake

what is AI?

recommended intake level used when there isn't enough scientific evidence to establish an RDA

what does UL stand for?

tolerable upper intake level

what is the UL?

the highest average daily intake that is unlikely to cause harmful effects for most healthy people

what is nutrient density?

how many nutrients a food provides compared with the amount of calories it contains

what is an example of nutrient density?

vegetables are nutrient-dense because they provide lots of vitamins, minerals, and other nutrients for relatively few calories

what is energy density?

how many calories a food provides compared with its weight

what is an example of energy density?

oils are very energy-dense because a small amount provides a lot of calories

what are the 4 core characteristics of a healthy diet (first one)?

adequacy which means it provides enough of the nutrients and energy your body needs

what are the 4 core characteristics of a healthy diet (second one)?

balance which means it doesn't provide too much of one thing while leaving out another

what are the 4 core characteristics of a healthy diet (third one)?

variety means eating different foods from different food groups

what are the 4 core characteristics of a healthy diet (fourth one)?

moderation means not having excessive amounts of certain foods or nutrients

what is A-B-V-M?

adequacy, balance, variety, moderation

what are minimally processed foods?

foods that have been changed very little from their original form, usually to make them safer, easier to prepare, or last longer

what are examples of minimally processed foods?

fresh/frozen vegetables, fruits, eggs, plain milk, plain nuts, oats, and brown rice

what are ultra-processed foods?

industrially formulated foods that often contain multiple added ingredients and are heavily processed

what are examples of ultra-processed foods?

soda, candy, chips, sugary breakfast cereals, instant noodles, and frozen meals

what can you learn from the nutrition facts panel?

serving size, calories, total fat, saturated fat, sodium, total carbohydrates, fiber, total sugars / added sugars, protein, and certain vitamins and minerals

what is a nutrient claim?

a statement about the amount of a nutrient in a food

what are examples of a nutrient claim?

low sodium, high in calcium, good source of fiber, and fat-free

what is a health claim?

a statement that connects a food/nutrient to a disease or health condition

what are examples of a health claim?

a statement connecting adequate calcium intake with a reduced risk of osteoporosis

what is a structure/function claim?

a statement describing how a nutrient or substance affects the normal structure or function of the body

what are examples of a structure/function claim?

calcium builds strong bones, fiber helps maintain regularity, and iron helps transport oxygen

what are three diet related causes of death?

heart disease, stroke, and certain cancers

what does the FDA do?

protects public health by regulating things including foods, food labeling, medications, and other products

what does the FDA stand for?

federal drug administration

what does USDA stand for?

U.S. department of agriculture

what does the USDA do?

deals with agriculture, farming, food programs, food safety/inspection, and nutrition guidance/programs

what does the CDC stand for?

centers for disease control and prevention

what does the CDC do?

tracks and works to prevent diseases, injuries, and public health problems

what does the NIH stand for?

national institutes of health

what does the NIH do?

conducts and supports medical and health research