Nutrition exam 1 Modules 1-2

Disease

any abnormal condition affecting the health, and is characterized by specific signs and symptoms

• resulting from pathogens, deficiencies, genetics, and physiological disfunction

Health

a state of complete physical, mental, and social well-being

“to nourish”

The word nutrition comes from the Latin word, natrire which means?

Nutrition

sum of all processes involved in how organisms obtain nutrients, metabolize them, and use them to support all of life’s processes

Physical health, social health, mental and emotional health

what are the three sides of health combine to form the health triangle

physical health (left side)

taking care of your body, cleanliness, nutrition, fitness

social health (right side)

getting along with others, maintaining friendships, giving support to others

mental and emotional health (bottom)

liking who you are, expressing emotions, and managing stress

US Dietary Guidelines of Americans

Guidelines aim to help individuals and families make informed food and beverage choices to maintain good health, prevent chronic disease, and promote healthy growth and development

• updated every five years 

• choose nutrient-dense foods and beverages

• limit added sugars, sodium and saturated fats

• moderate alcohol consumptions

• physical activity

• nutrition activity

• nutrition needs of specific life stages

what are the 5 highlights from the 2020-2025 guidelines

½ fruits and vegetables

¼ starches and grains

¼ proteins

-a low calories beverage

USDA my plate 4 components

• protein

• carbs

• fat

• vitamins and minerals

• water

what are 6 classes of nutrients?

protein

builds muscles and a strong immune system

carbs

gives you energy (including carbs and sugars)

fat

gives you extra energy

vitamins and minerals

what regulates body processes?

water

gives cells shape and acts as a medium which body processes occur

macronutrients

nutrients that are needed in large amounts are called?

carbohydrates, lipids, and proteins

• these can be metabolically processed into cellular energy

• WATER is also a macronutrient in the sense that you require a large amount of it, but unlike the other macronutrients it does NOT yield energy

What are the three classes of macronutrients?

calories or a capital C

a unit of measurement of food energy

kilocalorie or a lower c

one calorie x 1000 =

Carbohydrates

• molecules composed of carbon, hydrogen, and oxygen that is found in sugars, starches, and fibers

• FUNCTIONS: provide a major source of energy esp. to the brain; digest health

• provides 4 kilocalories of energy per gram

fats

composed of carbon, hydrogen, and oxygen

• three main types include triglycerides, phospholipids, and sterols

• food source include butter, oils, meats. dairy, nuts, seeds, and processes foods

• most concentrated source of energy —→ provides 9 kcal/gram

• FUNCTIONS: long term energy, cell membrane structure, surround and protect organs, temperature regulations, etc.

Proteins

• composed of chains of amino acid subunits containing carbon, oxygen, hydrogen, and nitrogen

• food sources include meats, dairy, seafood, and a variety of different plant-based foods, most notably soy

• NOT a significant energy source

• Provides 4 kcal of energy/gram

• FUNCTIONS: provides structure to bones, muscles, and skin, and play a role in conducting most the chemical reactions that take place in the body

Water

does not contain carbon, but is composed of two hydrogens and one oxygen per molecule of water

• more that 60% of your total body weight 

• RULE OF THREE: You can survive 3 minutes without oxygen. You can survive 3 days without water. You can survive 3 weeks without food.

Micronutrients

• are nutrients required by the body in lesser amounts, but are still essential for carrying out bodily functions

• are not directly used for making energy, but they assist in the process as being part of enzymes

• include vitamins and minerals

minerals

• are solid inorganic substances that form crystals and are classified depending on how much of them we need

• TRACE minerals are only required in a few milligrams or less

• MACROminerals are required in hundred of milligrams

many minerals are critical for enzyme function, others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contact and relax muscles, and protect against harmful free radicals

Vitamins

• all organic

• categorized as either water-soluble = vitamin C and all B vitamins, or fat-soluble = vitamins A,D,E,K

are required to perform many functions in the body such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune system function

food quality

one measurement of food quality is the amount of nutrients it contains relative to the amount of energy it provides

• high quality foods are nutrient dense, meaning they contain many of the nutrients relative to the amount of calories they provide

• “empty calorie” foods such as carbonated sugary soft drinks, provide many calories and very little, if any, other nutrients

• biological and genetic factors

• behavioral/lifestyle factors

• social and economic factors

• environment

• access to healthcare

• cultural and societal influences

health factors are affected by: (6)

• these factors are referred to as “determinants” of health and they all interact with each other

epigenetic

is a rapidly advancing scientific field in with researchers study how chemical reactions turn genes on and off and the factors that influence the chemical reactions

nutrigenomics

is an emerging scientific disciple aimed at defining healthy genes and not-so healthy genes and how nutrients effect them

1. adequate

2. balanced

3. moderation

4. variety

4 key factors that make up a healthful diet

diet adequacy

the extent to which an individuals dietary intake provides the necessary nutrients and energy to meet their physiological needs and support optimal health

• avoids over and under-nutrition

Does the diet provide sufficient nutrients, energy, and other essential components to support growth, development, and overall health?

Assessing diet adequacy

• involves evaluating whether a person’s dietary intake aligns with recommended nutrient intakes and dietary guidelines specific to their age, gender, and activity level

• consuming a diet that is balanced, vaired and includes moderation (portion control) will help ensure adequacy

• FFQ

• food diaries or recalls

• nutrient intake analysis

• clinical observation - (NFPE)

• anthropometric and growth measurements

• biochemical analysis

• adherence to national dietary guidelines

Dietary reference intakes (DRI)

is a standard used to assess and plan diets. This standard is made up of four reference values

• RDA

• AI

• EAR

• TUL

Recommended Dietary Allowance (RDA)

• for individual diet planning, the RDA or the AI is used to guard against inadequate vitamin and mineral intakes

the average daily intake that is sufficient to meet the nutrient requirement of nearly all (97&-98&) healthy individuals in a particular group according to stage of life and gender

Adequate Intake (AI)

• for individual diet planning, the RDA or the AI is used to guard against inadequate vitamin and mineral intakes

a recommended intake value based on observed or experimentally determined approximations or estimates of nutrient intake by a group of healthy people that are assumed to be adequate; used when an RDA cannot be determined

Estimated Average Requirement (EAR)

• regarding vitamin and mineral intake, the EAR is used only when planning diets for groups

a daily nutrient intake value that is estimated to meet the requirements of half of the healthy individuals in a group according to life stage and gender — used to assess dietary adequacy and as the basis for the RDA

Tolerable Upper Intake Level (TUL)

• the TUL is used to guard excess intakes

the highest daily nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population. As the intake about the UL, the potential risk of adverse effects increases

Balance

achieving ____ in your diet entails not consuming one nutrient at the expense of another

• with careful planing, a balanced diet providing optimal nutrition can be achieved and maintained

• USDA MyPlate

protein - 10-35%

fat - 20-35%

carbohydrate - 45-65%

Acceptable Macronutrient Distribution Range (AMDR)

Moderation

• allows you to enjoy a wide range of foods

• as part of an otherwise healthy diet, all foods fit in a healthy lifestyle!

• some degree of flexibility is crucial for optimal health and sustainability

  • depriving yourself is more likely to lead to bingeing and preoccupation with food

  • eating is also about enjoyment!

Calorie control

moderation helps to ensure _______ and optimal weight maintenance

• weight will be maintained when energy consumed matches the energy expended for body functions and activity

• TIPS

  • use smaller dinnerware

  • pre-portion your food or start with a smaller portion

  • eat slowly and mindfully

  • share a meal or food item

  • fill up on nutrient dense foods first and choose smaller servings of higher calories foods

Variety

• involves eating different foods from all the food groups

• helps to ensure that you receive all the nutrients necessary for a healthy diet

  • one of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others

  • trying new foods can also be a source of pleasure—-you never know what foods you might like until you try them