Nutrition Final Exam

Four most common disease related to diet and lifestyle

Cardiovascular disease (CVD), cancer, type 2 diabetes, obesity

Six groups of nutrients found in food

carbohydrates, fats and oils, proteins, vitamins, minerals, water

3 macronutrients that provide energy + how much

Carbohydrates - 4 kcal/g, fats - 9 kcal/g, proteins - 4 kcal/g

First source of energy for the body

Carbohydrates

Foods high in carbohydrates

Bread, fruits and vegetables, legumes, sugary foods and beverages

Second line of energy for the body

Fats

Role of fats in the body

Energy at rest and low intensities, stored as adipose tissue, absorption of certain vitamins (A,D,E,K)

Foods high in fats

Butter, creme fraiche, oils, cold cuts, whole dairy products, ultra processed foods

Role of protein in the body

Build new cells and tissues, maintain the structure and health of bones, healing wounds, regulating fluid balance, breakdown of food

Foods high in protein

Meats, fish, eggs, dairy products, legumes and nuts, whole grain starches

Micro nutrients

Vitamins, minerals, trace minerals

Vitamins soluble in fat

A,D,E,K

Vitamins soluble in water

C,B-vitamins (thiamin, riboflavin, niacin, B6, B12, panthotenic acid, biotin, folate)

Major minerals

Calcium, phosphorous, sodium, potassium, chloride, magnesium, sulfur

Amount of major minerals required per day

Need more than 100 mg/day in our diet, amount present in the body is more than 5g

Trace minerals

Iron, zinc, copper, manganese, fluoride, chromium, molybdenum, selenium, iodine

Amount of trace minerals required per day

Need less than 100 mg/day, amount present in the body is less than 5g

3 steps of digestive system

Digestion, absorption, elimination

Digestion

Foods are broken down into their component molecules

Absorption

Taking digested molecules through the intestinal wall and into circulation

Elimination

Remaining waste from digestion is removed from the body

Cephalic phase

First thought of wanting to eat, GI tract prepares to digest food, nervous system releases digestive enzymes

Enzymes

Small chemicals, usually proteins, that act on other chemicals to speed up bodily processes, can break apart or build new molecules

Gut microbiome

Trillions of bacteria, fungi, and other microbes that finish digesting some of the nutrients

What energy provided by food is used for

Basal metabolic rate (survival of the body), thermic effect (digest, absorb, transport, metabolize, and store nutrients), physical activity (exercise and NEAT)

Energy balance

Energy we consume vs energy we expend

Why do we feel the urge to eat

Appetite (senses or thought of food), hunger (physiological drive)

Signals that tell you your body needs energy

physical signs (stomach growling, headache), emotional signs (irritability, mood swings, trouble focusing)

Intensity of hunger when it is recommended to eat

Moderate hunger (5 or 6/10)

Signals that you have consumed enough energy

Physical signs (feeling full, slower eating or stopping naturally)

Emotional signs (content and calm, improved mood and focus, reduced irritability)

When to stop eating

Just before or at 100% satiation (do not go past unless you know you may not eat much later in the day)

Normal BMI (body mass index)

18.5 - 24.9

Cognitive restriction

Consciously limiting food intake based on rules

Negative effects of cognitive restriction

Higher risk of eating disorders, stress, negative effects on metabolism

Factors contributing to disorders related to body image, eating, and exercise

Biological factors, family, personality, media, sociocultural factors

Intuitive eating

Listening to internal cues, trusting your body, self care framework

Intuitive eating principles

Reject the diet mentality

Honor your hunger

Make peace with food

Challenge the food police (critical inner voice judging food choices)

Discover the satisfaction factor

Feel your fullness

Cope with emotions with kindness (not eating)

Respect your body

Movement (exercise as joy, not punishment)

Honor your health with gentle nutrition (balance, sustainability, no rigid rules)

Physiology and psychology of taste

Not just about flavor - interaction between sensory organs, nervous system, and brain, guides food choices

Worldwide reliable sources

WHO, FAO (food and agriculture organization), WFP (world food program)

USA reliable sources

USDA, HHS (dep. of health and human services), FDA

France reliable sources

ANSES (agence nationale de securite sanitaire de l’alimentation de l’environnement et du travail), SPF (sante publique France), SFN (societe francaise de nutrition)

US vs French recommendations

France has narrower carb range, US goes higher in protein, France has higher recommended fat range

Obesity summary

Treatment must be long term and not solely on weight loss

Typically includes behavioral modifications

Surgery is last straw

Multidisciplinary approach is crucial

Glycemic index

Ability of a carbohydrate to increase blood glucose, high index means increases blood glucose very quickly

Essential fatty acids

Polyunsaturated fats the body cannot make and must obtain through the diet

CVD summary

Atherosclerosis (build up of plaque on arterial walls)

Reduce high fats especially saturated

Healthy eating habits (things to limit or get more of)

Limit salt

Limit alcohol

Increase fiber

Every day omega 3

Limit omega 6

Include enough omega 9

Limit fat rich foods

Limit high glycemic foods

Reduce excess food

Decrease cancer risk

Don’t smoke

Limit alcohol

Limit processed and especially ultra processed foods

What factors influence food choice

Biological and psychological determinants

Sociocultural context (family traditions, cultural norms)

Economic and policy environment (food price, income)

Food system and accessibility (availability and convenience)

Media

Questions to determine if a source is reliable

Who is speaking (credentials)

Based on what evidence (peer reviewed studies?)

Why are they sharing it (conflict of interest?)

When was it published

How does it make me feel

Observational studies

Researchers observe without intervening

Cannot prove causation

Reverse causality possible (you think A causes B but actually B causes A)

Correlation vs Causation

Correlation - relationship of variables that tend to change together, but one doesn’t necessarily cause the other (typically have a common factor)

Causation - relationship where one variable directly changes the other

Experimental studies

Researchers actively manipulate variables

Random assignment, control groups, intervention

Can determine causation

Can be expensive, time consuming, often short, ethical constraints

Meta analysis

Statistical technique that analyzes data from multiple independent studies to produce a single, more precise estimate of an effect or relationship

Placebo effect

Refers to a measurable, real improvement in a participants symptoms caused by the participants expectations or psychological response to receiving what they believe is a treatment (sugar pill, saline injection, etc.), but in fact is not

Scientific method

Make an observation

Propose a hypothesis

Create experimental design to test hypothesis

Collect and analyze data from experiment

If data doesn’t support, create new hypothesis and test it

Experiment must be repeatable

Theory is proposed

What to look for in a food label

Serving size

Calories

Sugar content

Sodium content

Fiber content

Ingredient analysis (first 3 = most important)

Front of package claims

Steps to eat healthy on a budget

Plan your meal

Shop smart (store brands, seasonal products, never shop hungry)

Buy smart quantities (expiration dates, bulk buying = savings IF YOU USE IT ALL, storage space)

Store properly

Waste nothing

Budget meal formula

Carbs, Protein, vegetables + seasoning

Red flags of shopping on a budget

Pre cut fruits / vegetables (paying for convenience)

Individual portions (buy in bulk and portion yourself)

Bottled water (save hundreds per year using a filter)

Name brand everything (store brand = 90% the same)

Shopping without a list (impulse buys add up)

Vitamin required to absorb Calcium

Vitamin D

What is EAT Lancet

Planetary health diet - optimizes human health while staying within the planet’s ecological limits

EAT Lancet core principles

Mostly plant based

50% of meals = fruits and vegetables

Legumes, whole grains, and nuts as main protein

Red meat limited (3.5oz per week ~ one burger)

Budget friendly EAT Lancet tips

Cheap proteins: dried beans and lentils, eggs, nuts, tofu

Buy in bulk

Frozen > waste

EAT Lancet 3 takeaways

Not strictly vegetarian - just reduces meat and eggs

Even cutting meat by 50% makes a huge impact

Better for your health, the planet, and often cheaper

What is a healthy diet?

Adequate - provides enough energy, nutrients, and fiber, may be perfect for one but not for another

Moderate - not too much or too little, nothing is forbidden,

Nutrient dense - high nutrients low calories

Balanced - proper proportions of nutrients

Unit bias

Cognitive bias that leads us to consider —> Sone served unit = one appropriate portion

Strategies to control portions

Pre portion

Read labels

Listen to satiety signals

Eat slowly

Avoid distractions

Endocrine disruptor (ED)

Chemicals that interfere with the endocrine (hormone) system

Mimic, block, or interfere

Affects metabolism, growth, reproduction, and development

How to avoid endocrine disruptors

Ditch plastic food containers (use glass or stainless steel)

Buy organic (avoid dirty dozen)

Read labels (avoid fragrance, phthalates, and parabens)

Cook at home

Don’t microwave plastic