Nutr 1000 Test 1

nutrition

science that links food to health and disease, includes absorption, digestion, ingestion, transportation, using nutrients, and excretation

nutrients

chemical substances found in food and that contribute to health

diet

dietary pattern

what are the 6 classes of nutrients?

carbohydrates, proteins, lipids, vitamins, minerals, water

what are the energy yielding nutrients?

carbohydrates, proteins, lipids

phytochemical

chemicals found in plants that may provide health benefits beyond nutrients

why is nutrition important? (4)

efficient performance (physical & cognitive), prevent deficiencies and toxicities, prevent chronic diseases, treatment or management of disease state

energy

capacity to do work

kilocalorie or Calorie

amount of energy required to raise 1 kg of water by 1 C

calorie

amount of energy required to raise 1 g of water by 1 C

energy value of carbohydrates

4 kcal/g

energy value of proteins

4 kcal/g

energy value of lipids

9 kcal/g

energy value of alcohol

7 kcal/g

what are 6 ways to classify nutrients?

organic, inorganic, micro, macro, essential, non-essential

organic (nutrient)

contains carbon, includes carbohydrates, proteins, lipids, vitamins

inorganic (nutrient)

does not contain carbon, includes minerals and water

micro (nutrient)

needed in small amounts, includes vitamins and minerals

macro (nutrient)

needed in large amounts, includes carbohydrates, proteins, lipids, water

essential (nutrient)

nutrient that the body needs and cannot make, need to get through diet

non-essential (nutrient)

nutrient that the body does not need or can make itself

hunger

physical/biological drive to eat, relies on internal cues

appetite

psychological drive to eat, relies on external cues

satiety

feeling of satisfaction or fullness

basic/whole foods (food choice classification)

minimally or not processed

processed and ultra-processed foods (food choice classification)

heavily processed

functional (food choice classification)

has health benefits beyond the nutrients in it

organic (food choice classification)

produced using environmentally sustainable practices

enriched (food choice classification)

adding nutrients back into a food

fortified (food choice classification)

adding new or higher levels of nutrients to a food

what are the 5 keys to building a healthy diet?

adequacy, balance/proportionality, calorie control, moderation, variety

who sets the DGA?

USDA and DHHS

how often are the DGA updated?

every 5 years

what are steps for creating the DGA?

1. identify topics and questions

2. dietary guidelines advisory committee appoint (independent group of nutrition experts)

3. review evidence and synthesize current data

4. public comment period

5. USDA and DHHS develop new edition based on committee’s report and public comments

what is the goal of the DGA?

translate nutrition science into food-based guidelines to help Americans meet nutrient needs and reduce risk of chronic diseases

what are some of the uses of the DGA?

assist professionals in designing healthy dietary patterns, develop public policy, develop consumer health messages

what is the slogan of the 2025-2030 DGA?

eat real food

the 2025-2030 DGA shifted from a ________ ___________ document to a _____________ document

health professional, consumer

what are some of the controversies with the 2025-2030 DGA?

9 authors have COIs with dairy/beef, only 14 of the 56 recommendations from the committee were accepted, discrepancies between other nutrient guidelines

2025-2030 DGA guidelines (8)

1. eat the right amount for you

2. prioritize protein foods at every meal

3. consume dairy

4. eat vegetables & fruits throughout the day

5. focus on whole grains

6. incorporate health fats

7. limit highly processed foods, added sugars, and refined carbohydrates

8. limit alcoholic beverages

nutrient density

measure of nutrients provided per kcalorie of food

energy density

measure of calorie content of food with the weight of the food

what is the 2025-2030 DGA goal for protein?

1.2-1.6 g/kg

what is the 2025-2030 DGA goal for dairy?

3 servings/day

what is the 2025-2030 DGA goal for vegetables?

3 servings (3 cups) per day

what is the 2025-2030 DGA goal for fruits?

2 servings (2 cups) per day

what is the 2025-2030 DGA goal for whole grains?

2-4 servings (2-4 oz) per day

what is the 2025-2030 DGA goal regarding saturated fat?

saturated fats should not exceed 10% of total kcals

what is the 2025-2030 DGA goal regarding added sugars?

one meal should contain no more than 10 grams of added sugars

according to the 2020-2025 DGA, what is considered moderate alcohol intake?

1 drink/day for women, 2 drink/day for men

what is 1 drink considered for beer?

12 oz

what is 1 drink considered for malt liquor?

8-9 fl oz

what is 1 drink considered for wine?

5 oz

what is 1 drink considered for 80-proof spirits (“hard liquor”)?

1.5 fl oz

what are the 3 additional things the 2025-2030 DGA highlights?

gut health, added sugar, sodium

what does the 2025-2030 DGA say regarding gut health?

consume vegetables, fruits, fermented, and high fiber foods to support gut microbiome

what does the 2025-2030 DGA say regarding added sugars? (additional highlights)

no amount is recommended

what does the 2025-2030 DGA recommend as a limit for sodium?

less than 2300 mg/day

what does the 2025-2030 DGA recommend for infancy & early childhood?

baby should only be fed breastmilk (or iron-fortified formula) for first 6 months, breastfeeding should continue for 2 years or beyond (mutually desired), at 6 months start solids (including potential allergens) and avoid added sugar

what does the 2025-2030 DGA recommend for middle childhood?

focus on whole, nutrient dense foods, no amount of added sugar is recommended

what does the 2025-2030 DGA recommend for adolescence?

increased needs due to rapid growth so eat nutrient dense foods, limit sugary/energy drinks and highly processed food

what does the 2025-2030 DGA recommend for young adults?

follow the DGA

what does the 2025-2030 DGA recommend for older adults?

may need fewer kcals, but still require same or greater amounts, so eat nutrient dense foods

what does the 2025-2030 DGA recommend for pregnant women?

increased nutrient needs to support maternal health and fetal growth, consume nutrient dense foods and a prenatal vitamin

what does the 2025-2030 DGA recommend for lactating women?

increased energy and nutrient needs, consume nutrient dense foods

according to the physical activity guidelines for Americans, what is the basic recommendation for adults?

150 mins of moderate intensity or 75 mins of vigorous intensity exercise per week

according to the physical activity guidelines for Americans, what is the additional health benefits recommendation for adults?

300 mins of moderate intensity or 150 mins of vigorous intensity exercise per week

according to the physical activity guidelines for Americans, how many days per week should adults do muscle strengthening activities?

2 or more

children should do __ mins of moderate to vigorous activities daily, this includes aerobic (_ days/wk), muscle strengthening (_ days/wk), and bone strengthening (_ days/wk)

60, 3, 3, 3

in moderate exercise you ________ hold a conversation and in vigorous exercise you _________ hold a conversation

can, cannot

what is considered a serving for bread? (whole grain)

1 slice

what is considered a serving for cooked rice, pasta, and oatmeal? (whole grain)

½ cup cooked

what is considered a serving for dry cereal? (whole grain)

1 oz

what is considered a serving for a bun? (whole grain)

½ bun

what is considered a serving for bagels, english muffins, and tortillas? (whole grain)

1 small bagel, 1 english muffin, 6 in tortilla

what is considered a serving for raw or cooked vegetables?

1 cup

what is considered a serving for leafy greens?

2 cups

what is considered a serving for raw fruits?

1 cup

what is considered a serving for dried fruits?

½ cup

what is considered a serving for cooked lean meat? (protein foods)

3 oz

what is considered a serving for eggs? (protein foods)

1 egg

what is considered a serving for beans, peas, or lentils? (protein foods)

½ cup

what is considered a serving for peanut butter? (protein foods)

2 Tbsp

what is considered a serving for nuts or seeds? (protein foods)

1 oz

what is considered a serving of milk?

1 cup, 8 fl oz

what is considered a serving of yogurt?

¾ cup, 6 oz

what is considered a serving of cheese?

1 oz

nutritional status

nutritional health of a person determined by anthropometric measurements, biochemical measurements of nutrients or their by-products, clinical examination, dietary analysis, and environmental assessment

malnutrition

failing health from long-standing dietary practices that do not coincide with nutritional needs

overnutrition

a state in which nutritional intake greatly exceeds the body’s needs

undernutrition

failing health that results from a long-standing dietary intake that is not enough to meet nutritional needs

subclinical

stage of disease or disorder not severe enough to produce symptoms that can be detected or diagnosed (may have biochemical evidence)

clinical

clinical evidence exists; the person may note a change in their health status

what are DRIs based on?

age, gender, stage of life

what are the goals of DRIs?

set recommended intake values, facilitating nutrition research and policy, establishing safety guidelines, preventing chronic diseases

estimated average requirements (EAR)

meet needs for 50% of population, good indicator for research, not used for individuals, set for micronutrients

recommended dietary allowances (RDA)

meet needs of 97-98% of population, recommended for individuals, set from EAR, set for micronutrients

adequate intakes (AI)

used when less research available, and an EAR is not able to be set, intent is to meet most people’s needs, set for micronutrients

tolerable upper limits (UL)

beyond needs, highest amount that can be consumed safely, set for micronutrients

chronic disease risk reduction intake (CDRR)

only set for sodium, <2300 mg