NDFS 100 Exam

Nutrition

study of nutrients in foods and body; study of human behaviors related to food

Ways Nutrition Affects Health

-4 out of top 10 causes of death\=nutrition related
-Diseases
-Weight

4 out of top 10 causes of death related to nutrition

Not in order:
1. heart disease
2. stroke
3. cancer
4. diabetes
(other 5\=alcohol related, last\=accidents)

Diseases that Nutrition Affects Most

Iron/Vitamin/Mineral Deficiencies
Poor resistance to disease
Toxicities

Diseases that Nutrition Affects Second

Diabetes
Hypertension
Heart Disease
(genetic factors could also have role to play in these)

6 Major/ Essential Nutrients

1. Water
2. Vitamins
3. Minerals
4. Carbohydrates
5. Fats
6. Proteins

Energy-Yielding Nutrients (Macronutrients) and Roles

1. Carbs- Energy
2. Fat-Energy
3. Protein- Structure

3 Roles of Nutrients

1. Energy
2. Structure
3. Regulation

Micronutrients and Roles

1. Vitamins
2. Minerals
<Regulate body functions (healing, digesting)\>

Role of Water

Regulation

Calorie Value- Carbs

4 cal/g

Calorie Value- Fat

9 cal/g

Calorie Value- Protein

4 cal/g

Calorie Value- Alcohol

7 cal/g

5 Components of a Nutritious Diet

ABCMV
1. Adequacy
2. Balance
3. Calorie Control
4. Moderation
5. Variety

Adequacy

foods provide all essential nutrients, meet the threshold for each nutrient

Balance

all foods in proportion to each other

Calorie Control

energy intake\=energy expenditures, shouldn't exceed or fall short

Moderation

not total abstinence or vice versa

Variety

don't eat same foods every day, switch it up so you're getting nutrients from diff sources

Intervention Studies

Experimental manipulation (ind variable), Randomized control and test groups

Types of Observational Studies

NOT intervening/changing something:
-Cohort/Prospective/Longitudinal
-Cross-sectional
-Survey
-Retrospective studies

Cohort/Prospective/Longitudinal

Follow same group over a certain period of time to monitor development of health condition

Cross-sectional

Measure behaviors or events and health outcomes at one point in time across different ages

Retrospective Studies

find someone with certain trait and look back at what they did in life

Basic Research

animal models, cell cultures, microorganisms

Meta-Analysis

MULTIPLE studies summarized together, jargon, medical talk

Correlation

Simultaneous change of two factors, NOT cause and effect

Types of Intervention Studies

1. controlled clinical trial
2. laboratory studies
3. blind experiment

Controlled Clinical Trial

-ideally double-blind study
-control and experimental groups
-reveals effects of treatment on people

Laboratory studies

-tightly controlled conditions
-often animals
-pinpoint causes and effects

Blind Experiment v. Double Blind

1. Subjects don't know whether in control or experimental group
2. Subjects AND researchers don't know either so no observer bias

Case study

Study individual cases

Case control study

EX:
People with known disease compared to similar people without disease (control group)

6 Stages of Behavior Change

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Adoption/ Moving on
*May move through stages fluidly

Pre-contemplation

Not considering change at all, Don't see problem with current behavior

Contemplation

Admit you need to change, Weigh pros and cons

Preparation

Goal-setting, initial steps, preparing to change

Action

Following plan to change, give Time and energy

Maintenance

Making it a habit, Persevere through lapses

Adoption/ Moving on

Former behavior\= gone--\>New behavior\= routine

1 in (to cm)

2.54 cm

1 tbsp (to tsp)

3 tsp

1 cup (to fl oz)

8 fl oz

1 cup (to tbsp)

16 tbsp

1 fl oz (to tbsp)

2 tbsp

1 qt (to cups)

4 cups

1 L (to mL)

1000 mL

1 gal (to cups)

16 cups

1 gal (to qt)

4 qt

1 mcg/ug (to mg)

.001 mg or 1/1000 mg

1 mg (to mcg)

1000 mcg/ug

1 mg (to g)

.001 g or 1/1000 g

1 g (to mg)

1000 mg

1 lb (to oz[weight])

16 oz [weight]

1 kg (to lb)

2.2 lb
*kilos always about 1/2 of lbs

Essential Nutrients

Nutrients that the body cannot make itself, need to get from foods

Nutrients from Fruit (4)

Fiber, Vitamin A, Vitamin C, Potassium

1 cup fruit (to dried fruit)

1/2 cup dried fruit

Nutrients from Vegetables (5)

Fiber, Vitamin A, Vitamin C, Potassium, Folate

1 cup veg (to raw, leafy greens)

2 c raw, leafy greens

Nutrients in Grains (3)

Fiber, Iron, Vitamin B

1 oz grains (to bread)

1 slice of bread

1 oz grains (to dry pasta or rice)

1 oz dry pasta or rice

1 oz grains (to cooked pasta or rice)

1/2 cup cooked pasta or rice

1 oz grains (to flaky cereal)

1 cup flaky cereal

1 oz grains (to dense cereal like granola)

1/4 cup granola

1 oz grains (to popcorn)

3 cups popcorn

Nutrients in Protein (4)

Protein, Iron, Zinc, B12

1 oz protein (to egg)

1 egg

1 oz protein (to peanut butter)

1 tbsp peanut butter

1 oz protein (to nuts or seeds)

1/2 oz nuts or seeds

1 oz protein (to cooked legumes/ tofu)

1/4 cup cooked legumes/ tofu

Nutrients in Dairy (6)

Protein, Calcium, Vitamin A, Vitamin D, Riboflavin, Vitamin B12

1 cup dairy (to natural cheese)

1.5 oz natural cheese (cheddar, provolone, string cheese, etc.)

1 cup dairy (to processed cheese)

2 oz processed cheese (American singles)

1 cup dairy (to ice cream)

1.5 cup ice cream

1 cup dairy (to cottage cheese)

2 cups cottage cheese

food groups rich in fiber? (3)

Fruits, Veg, Grains

food groups rich in protein? (2)

Protein
Dairy

food groups rich in iron? (2)

Protein
Grains

food groups rich in vit a and c?

Fruits
Veg

"High In"

20%+

"Good Source"

10-19%

"Fat-Free"

"Calorie-Free"

"Sodium-Free"

Benefits of Following USDA Guidelines

Better health, Increased longevity and quality of life, Decreased health care costs bc healthier

RDA

Recommended Dietary Allowance
-nutrient intake goals
-meets needs of 97-98% of all healthy people
-solid, experimental evidence and reliable observations
-line on far right of bell curve

AI

Adequate Intake
-like RDA but not as much scientific evidence and some educated guesswork
-when insufficient evidence to set as RDA

EAR

Estimated Average Requirement
-avg nutrient req
-50% of all healthy people
-what RDA is based upon
-line right in the middle of bell curve

UL

Tolerable Upper Intake Levels (Upper Limit)
-potentially toxic levels of nutrients
-some nutrients don't have bc insufficient data

AMDR

Acceptable Macronutrient Distribution Ranges
-healthy ranges for health

AMDR for Carbs

45-65% of calories from carbs

AMDR for Fats

20-35% of calories from fats

AMDR for Proteins

10-35% of calories from proteins

DRI (Dietary Reference Intakes)

set of 5 lists of values for measuring nutrient intakes of healthy people in US and Canada

People that the DRI gives values on

-healthy people
-people of many diff ages and genders

Organs in GI Tract (5)

Mouth
Esophagus
Stomach
Small Intestine
Large Intestine (colon)

Accessory Organs in Digestive System

Liver
Gallbladder
Pancreas