Nutrition Exam 1

DRI definition

dietary reference standards that estimate nutrient intakes necessary to ensure that healthy populations meet nutrient needs and prevent deficiencies.

what do DRIs specify

nutrient intake levels corresponding to adequacy and toxicity.

4 DRI intake standards

-EAR
-adequate intake
-upper limit
-recommended dietary allowance

adequate intake primary purpose

nutritional goal for people to achieve if RDA isn't available for that nutrient

upper limit

point before there is any risk for adverse effects

recommended dietary allowance (RDA)

represents average daily recommended intake to meet the nutrient requirements of 97-98% of healthy individuals by life stage and gender

what age group are ARDAs for

healthy individuals of all ages

AMDR

-macro-ranges in proportion to someone's caloric intake
-can decrease chronic disease risk

estimated energy requirements

dietary energy intake predicted to maintain energy balance in people

what happens to excess protein consumed

-changes to urea and then excreted with urine
-converted to fatty acids and is stored in that form

2 core objectives of Healthy People 2030

nutrition and healthy eating

polyol

sugar alcohol (fake sugar)

disadvantages of polyols

incompletely digested and absorbed which leads to GI discomfort (diarrhea, abdominal pain, gas)

essential nutrient definition

body can't produce the nutrient so must get from diet

primary site of digestion for carbs, proteins, fats

small intestines

how many calories per gram does protein provide

4 kcal

how many calories per gram do carbs provide

4 kcal

how many calories per gram does fat provide

9 kcal

how much of myplate is fruits and veggies

50%

how much of myplate are grains

25%

how much of myplate are proteins

25%

myplate purpose

easy way for consumers (all age groups) to develop healthy eating patterns

what foods are high in vitamin E

oils

where is vitamin K synthesized

in the intestinal tract by microbiota

why can antibiotics harm vitamin K

antibiotics can kill the bacteria in the GI tract that synthesize vitamin K

what activity generates free radicals

smoking

what vitamin should you give to a patient who smokes

vitamin C

what mineral has the potential to induce copper deficiency if taken excessively

zinc

what are the macro nutrients

carbs, proteins, fats

what do macro nutrients do

provide calories/energy

what are the micro nutrients

vitamins, minerals, water

what is the current focus of nutrition

health promotion and prevention of disease

when do we use adequate intake

when we can't determine RDAs

what is the chronic disease risk and reduction intake

specifically looking at what evidence is out there for specific nutrients that will definitely reduce risk of chronic disease if you stay below certain amount

carb AMDR

45-60%

protein AMDR

10-35%

fat AMDR

20-35%

how are DRIs used

used by scientists/nutritionists in research, dietitians planning menus for specific populations, to asses adequacy of individual's intake by comparing estimated intake with estimated requirement

how should people focus on total diet

should focus on dietary patterns, eating healthy

nutrient density

relevant proportion of calories to amount of nutrients in a serving

what foods are calorie dense

foods that have higher sugar, fats, sodium tend to have more calories than nutrients

what foods are nutrient dense

fresh fruit, vegetables, egg, lean meats

healthy eating index

-want to be as close to 100 as possible
-US hasn't ever gotten above 60
-older adults tend to be the highest bc they see health consequences (chronic diseases)
-teens/young adults are at the lowest point (should be highest point

nutrition plays a vital role in . . .

-all aspects of health
-growth
-development
-health maintenance

why is nutrition a complex subject

-everyone needs to eat
-people get info from unverified sources
-everyone has their own opinions

chronic disease

-changes in lifestyle over 50 years can be reflected in changes in disease patterns
-we need to focus on prevention instead of just reaction
-up now more than ever
-acute infection used to be major cause of death but now it's chronic diseases
-most of these are preventable (nutrition and lifestyle changes)

healthy diet

consuming food/liquids to get all essential nutrients, maintain healthy body weight, promote overall health, reduce risk of chronic disease

what should we emphasize for healthy eating

variety, balance, moderation, individuality

what percent of your calories per day should be added sugar

less than 10%

what percent of your calories per day should be saturated fats

less than 10%

how many mg of sodium should you have every day

less than 2300

how many drinks of alcohol should women have a day

one

how many drinks of alcohol should men have a day

two

what does the healthy US style eating pattern align with

the DASH diet

healthy Mediterranean style eating pattern

-high protein
-seafood
-plant based proteins
-less dairy
-more fruit

most populations get more than \_____ of daily calories from carbs

half

what elements are carbs made of

carbon, hydrogen, oxygen

monosaccharides

-simplest of all sugars
-absorbed as is without undergoing any digestion

most common monosaccharides

glucose, fructose, galactose

glucose

-second most sweet
-most widely distributed sugar in nature
-circulates thru blood to provide energy for cells
-this is what we measure to find blood sugar
-dextrose in hospital is chemically identical to glucose
-component of all disaccharides
-sugar into which body converts all other digestible carbs

fructose

-most sweet
-fruit sugar
-high fructose corn syrup

galactose

-least sweet
-component of lactose
-does not occur in appreciable amounts in foods
-combines with glucose to form lactose

disaccharides

made of 2 linked monosaccharides

three primary disaccharides

sucrose, maltose, lactose

sucrose

-most sweet
-glucose and fructose combine
-seen all throughout diet
-usually think of this when its extracted from sugar cane to give us sugar
-occurs naturally in some fruits and veggies

maltose

-second most sweet
-glucose+glucose
-not found naturally in foods
-found as additive in foods

lactose

-least sweet
-glucose+galactose
-found naturally in milk
-made exclusively in mammary glands of animals
-can be used as additive in foods/meds

polysaccharides

-contain many monosaccharide units
-don't taste sweet

types of polysaccharides

-starch
-glycogen
-fiber

starch

-glucose not used by plants is stored as starch
-typically grains

two types of starch

amylase and amylopectin

glycogen

-animal version of starch
-used to maintain blood sugar concentrations between feedings
-liver glycogen releases glucose into bloodstream to maintain blood sugar between meals
-no dietary source of glycogen
-not in any food

fiber

-generally considered a group home for polysaccharides that cannot be digested by human enzymes
-commonly referred to as roughage
-categorized as soluble or insoluble

soluble fiber

-dissolves into gummy, viscous texture
-slows down gastric emptying
-prolongs feeling of fullness
-lowers total and LDL blood cholesterol
-can have beneficial effect on insulin sensitivity and help control diabetes

sources of fiber

-oatmeal
-oat cereal
-lentils
-apples
-oranges
-pears
-oat bran
-strawberries
-nuts

insoluble fiber

-nondigestible
-increases stool bulk
-promotes laxation
-good if you're constipated because helps movement thru GI tract

sources of insoluble fiber

-whole wheat
-whole grain
-celery

dietary fiber

naturally occurring in plant sources

functional fiber

-fiber is extracted from plant source
-can be put into other foods

whole grains

-entire kernel of grain
-can be cracked, ground, milled into flour

three parts of whole grains

-brans
-endosperm
-germ

refined grain

rich in starch but lacks fiber, vitamins, minerals, fats, phytochemicals

is there fiber in cream of wheat

no

examples of refined grains

-white flour
-white bread
-white rice
-refined corn meal

how many grams of carbs are in one serving of grains

15 grams

starchy vegetables

provide three times more CHO than the same amount of watery vegetables

how many grams of carbs are in one serving of starchy vegetables

15 grams

fruits

almost all calories in fruit come from sugar (mostly fructose) with small amounts of starch and minute quantities of protein providing negligible calories

where is the fiber in fruits

fruit skin

how many grams of carbs are in one serving of fruit

15 grams

how many grams of carbs are in one cup of milk

12 grams

how many grams of carbs are in one cup of cottage cheese

6 grams

dairy

-provides a lot of macronutrients
-cheese doesn't have carbs in it

does cheese affect blood sugar

no because it doesn't have carbs

where are fructose and galactose converted to glucose

the liver

postprandial state

-after blood glucose rises and drops
-blood glucose concentration begins to drop
-pancreas releases glucagon
-stimulates liver to release glucose

glycemic index

determined by comparing impact of blood glucose after 50 g of food sample is eaten compared to impact of 50g of pure glucose(white bread)

glucose metabolism

-balance between catabolism and anabolism
-glucose is for energy
-brain is totally dependent on glucose for energy
-spares protein and prevents ketosis

total carb RDA for adults and kids

130 grams

fiber RDA for women

22-28 grams