HNF Nutrition Basics

What is Nutrient Density?

The amount of nutrients a food provides relative to its calorie content.

What is the use of nutrient-dense food, and what kinds of food are nutrient-dense?

Nutrient-dense foods give you more nutrients for fewer calories (e.g., vegetables, fruits, whole grains).

What do macronutrients provide?

They provide Energy.

Carbs:

4kcal/gram

Protein:

4kcal/gram

Fat:

9kcal/gram

Alcohol:

7kcal/gram(not essential)

What are micronutrients?

They provide no energy, but vital functions.

Ex:

• Vitamins

• Minerals

What are Whole Foods?

Foods that are unprocessed or minimally processed.

What are some examples of Whole Foods?

Fruits, vegetables, whole grains, nuts

What are processed Foods?

Foods altered from their natural state. May include additives.

What are some examples of processed foods?

White bread, packaged snacks

What are Enriched Foods?

Foods where nutrients is added ack after processing.

What are Forfited Foods?

Foods where nutrients are added when they weren't originally present.

What are some examples of Enriched/Fortified Foods?

Enriched white flour, fortified cereal

What are Functional Foods?

Foods that provide health benefits beyond basic nutrition.

What are some examples of Functional Foods?

Probiotic yogurt, oats (lower cholesterol)

What are Whole Foods?

Natural or minimally processed foods close to their natural state.

What are the six classes of Nutrients?

Carbs, protein, fat, vitamins, minerals, water

What is Nutrient Density?

A measure of nutrients a food provides compared to its calorie content.

What is Energy-Yielding Nutrients?

Nutrients that provides calories: Carb,protein, Fat.

What is a calorie

A unit of energy.

What is a Registered dietitan?

A trained and licensed nutrition professional who meets specific academic and clinical criteria.

How are DRI’s Established?

Through scientific research from balanced studies, epidemiological data and clinical trials.

What does EAR stand for?

Estimated Average Requirement.

What does EAR (Estimated Average Requirement) mean?

Amount that meets the needs of 50% of the population. Used to set RDA’s.

What does RDA stand for?

Recommended Dietary Allowance.

What does RDA (Recommended Dietary Allowance) mean?

Meets the needs of 97-98% of healthy people. Based on EAR.

What does AI stand for?

It stands for Adquet Intake.

What does AI (Adequate Intake) mean?

Set when there isn’t enough evidence for an RDA.

What does UL stand for?

Tolerable Upper Intake Level.

What does UL (Tolerable Upper Intake level) mean?

Maximum safe level of nutrient intake.

What does DV stand for?

Daily Value.

What does DV ( Daily Value) mean?

It’s used on food labels, based on a 2,000-calorie diet. Not specific to gender or age.

What does AMDR stand for?

Acceptable Macronutrient Distribution Range

What does AMDR( Acceptable Macronutrient Distrubtion Range) mean?

its used for the recommended % of daily calories from macronutrients

What is the Acceptable Macronutrient Distribution Range?

• Carbs: 45–65%

• Protein: 10–35%

• Fat: 20–35%

What is a Nutrtion Facts Label?

A Mandated label showing serving size, calories, and key nutrients.

What are Nutrient Claims?

Regulated terms such as “low Fat” or “High in Vitamin C.” Must meet strict definitions.

What are Health Claims?

They describe a relationship between a nutrient and a disease. Must be FDA Approved

What are some foods people are encouraged to consume?

Vegetables, fruits, whole grains, lean proteins, dairy, oils.

What are things people should limit in their diet?

Saturated fat, added sugars, sodium, and refined grains.

What is a Balance Study?

A scientific method to determine nutrient needs by measuring input vs. output.

What are Phytochemical?

Plant compounds that may provide health benefits.

What is an Antioxidant?

Compounds that prevent damage from free radicals.