NUTR 202 Module 1: What Makes Nutrition a Science?

Flashcards covering introductory nutrition concepts, nutrient classifications, research methodologies, dietary standards, and energy requirement estimations.

what are the 2 different kinds of nutrients

essential and non essential

what makes a nutrient essential

what body can not make it on its own we need to eat it to get it

what is an example of a non essential nutrient and what is a non essential nutrient

cholesterol our body can make it on our own so we don’t need to eat it

Calories do not have morals they are not good or bad

true

what are the three macronutrients and what do they do

carbs fats protein provide energy

what is the macronutrient that doesn’t not provide energy

water

micronutrient

nutrients that don’t provide energy but are essential body processes and body structure

what are the two types micro nutrients

vitamins and minerals

organic vs inorganic

organic contains carbon (carbs protein fats and vitamins) inorganic no carbon (water and minerals)

how do we know how many calories are in a food

it is based on how much heat is necessary to raise the temperature of one kg of water by one degree C

Energy density

a measure of energy a food provides per unit of mass

what are the calories program for the three macro nutrients plus alcohol

4Kal/g 9Kal/g 7Kal/g

if the body doesn't use the nutrients to fuel current activities what does it turn in to

storage compounds

what do micronutrients do

support metabolism

what are two types of vitamins

fat soluble and water soluble

fat soluble

stored in adipose tissue and to not resolve in water ex vitamin b

water soluble

not stored in body and excreted though pee if there’s excess and dissolvable in water

macromineral

required in body in over 100mg pre day

micromineral

required in body under 100mg per day

electroliyte

mineral that assumes charge when dissolved in water ex sodium potassium and chloride

what do vitamins do in the body

regulates biochemical reactions and antioxidants

what do minerals do in the body

regulate biochemistry reactions and provide structure

what does water do in the body

regulate temp and provide lubrication

Phytochemical

chemical compounds found in plants

play an important role in health but not essential

ex flavonoids lutein lycopene (superfoods)

animal based compounds

chemical compounds found in animals that play role in health ex omega-3 fatty acids

three sources you should turn to for nutrition information

RD/ RDA peer reviewed nutrition journals reputable sources online

anecdotal evidence

personal experiences -common opinions and trends

nutritional research the five things you need for it to be very through

experimental group, control group, placebo, double-blind, randomized

Correlation vs causation in the body

lots of things in the body can rise and fall with each other or indifferently but they may not be each others reason why

What is a base rate fallacy

people ignoring the general prevalence in order to focus on specific cases ex the pasteurized us unpasteurized example

what was the goal with DRI

maintain health and prevent deficiencies

in 1941 the food and nutrition board wanted to

improve the health of Americans by providing grater recommendations for nutrition

what are the four DRIs

Estimated Average Requirement (EAR) Recommended Daily Allowance (DAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL)

EAR and why is it important

Average daily nutrient levels required by half of the health individuals in a particular age sex and life stage important for research policy creation

RDA

Average daily nutrient levels required by 97-98 percent of population (everyone except extremes) in a specific age sex and life stage class. RDA is based off of the EAR

why do we use ears when doing research and creating policies

if we were to use the RDA it would take much more time and money to do so and we would be giving A and B way too much at the cost of giving C what it needs (think schools)

AI

Adequate Intake is likely to exceed the actual requirements of most individuals used for health individuals for nutrients with not RDA (we don’t have enough info to say how much everyone needs of that specific thing) mainly for infants and their intake of breastmilk

UL

Tolerable Upper level basically the max amount of a nutrient a person can take without having repercussions- used to set safe limits for certain food and water

CDRR

chronic disease risk reduction intake- a level you are supposed to be eating so you don’t get a chronic illness we have this for sodium and potassium

for the average Joe what is the AMDR (acceptable macronutrient distrobution range

protein 10-35% Fat 20-35% carbohydrates 45-65%

What is your total daily energy expenditure composed of

PA NEAT DIT REE

PA

Physical Activity

NEAT

Non exercise activity thermogenesis (hormones)

DIT

DIet Induced thermogenesis (hormones)

REE

Resting Energy Expenditure (hormones)

examples of nutrient content claims and what do they need to be approved by

“sugar free” “fat free” low sodium” “high” FDA

the types of health claims

Authorized Health Claim- supported by extensive scientific evidence

Authoritative Health Claim- backed and supported by scientists with the us government but not approved by FDA

Qualified Health Claims- emerging scientific evidence

Structure and Function Claims

do not need to be reapproved by the FDA

D3 supports your bone heath does not solve osteoporosis

Malnutrition 2 kinds

undernutrition- inadequate amounts of specific nutrients

over nutrition- too much of one specific nutrient

you can have both