Comprehensive Nutrition: Key Concepts, Energy, and Dietary Guidelines

Essential Nutrient

Nutrient that must be obtained from the diet because the body cannot make enough of it.

Non-Essential Nutrient

Nutrient that the body can make in sufficient amounts.

Six Classes of Nutrients

Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water.

Calories per gram of Carbohydrate

4 kcal/g.

Calories per gram of Protein

4 kcal/g.

Calories per gram of Fat

9 kcal/g.

Calories per gram of Alcohol

7 kcal/g.

Calories per gram of Vitamins

0 kcal/g.

Calories per gram of Minerals

0 kcal/g.

Calories per gram of Water

0 kcal/g.

Function of Carbohydrates

Primary source of energy and ATP production.

Function of Protein

Growth, repair, enzymes, hormones, and body structures.

Function of Fat

Energy storage, insulation, protection, cell membranes.

Function of Vitamins

Regulate metabolism and body functions.

Function of Minerals

Support structure and regulation of body processes.

Function of Water

Transport, temperature regulation, and chemical reactions.

ATP

Adenosine triphosphate, the body's usable energy currency.

Macronutrients

Carbohydrates, proteins, and fats.

Micronutrients

Vitamins and minerals.

The Big 3 Nutrition-Related Diseases

Cardiovascular disease, Type 2 diabetes, and some cancers.

Positive Energy Balance

Calories consumed exceed calories expended; often leads to weight gain.

Negative Energy Balance

Calories expended exceed calories consumed; often leads to weight loss.

Energy Balance Equation

Energy Intake - Energy Expenditure = Energy Balance.

Deficiency

Too little of a nutrient.

Excess

Too much of a nutrient.

Imbalance

Incorrect proportions of nutrients.

Malnutrition

Any condition involving overnutrition, undernutrition, or nutrient imbalance.

Nutrient Dense Foods

Foods high in nutrients relative to calories (fruits, vegetables, lean proteins).

Calorie Dense Foods

Foods high in calories relative to nutrients (chips, candy, desserts).

ABCMV

Adequacy, Balance, Calorie Control, Moderation, Variety.

Adequacy

Getting enough essential nutrients.

Balance

Consuming nutrients in appropriate proportions.

Calorie Control

Controlling calorie intake to maintain health.

Moderation

Avoiding excess amounts of foods or nutrients.

Variety

Eating a wide range of foods.

EAR

Estimated Average Requirement; meets needs of about 50% of healthy people.

RDA

Recommended Dietary Allowance; meets needs of about 97-98% of healthy people.

AI

Adequate Intake; used when an RDA cannot be established.

UL

Tolerable Upper Intake Level; highest intake unlikely to pose health risks.

Goal of DRI Intake

Meet or exceed the RDA while staying below the UL.

AMDR for Carbohydrates

45-65% of calories.

AMDR for Protein

10-35% of calories.

AMDR for Fat

20-35% of calories.

Is the AMDR Best for Everyone?

No, individual needs vary based on health status, disease, and activity.

Hunger

Physiological desire to eat.

Satiation

Feeling that causes a person to stop eating during a meal.

Satiety

Feeling of fullness that suppresses hunger between meals.

Fullness

Physical sensation after eating.

Negative-Calorie Foods

Do not exist for meaningful weight loss purposes.

Example of Positive Energy Balance

2500 calories in - 2000 calories out = +500 calories.

Example of Negative Energy Balance

2000 calories in - 2500 calories out = -500 calories.

Android Body Shape

Apple-shaped body characterized by increased abdominal fat and higher disease risk.

Visceral Fat

Fat stored around organs; associated with increased disease risk.

Waist Circumference Risk for Men

Greater than 40 inches (102 cm).

Waist Circumference Risk for Women

Greater than 35 inches (88 cm).

Waist-to-Hip Ratio

Higher values indicate increased risk for chronic disease.

BMI Formula (English)

Weight (lb) × 703 ÷ Height (inches)^2.

BMI Underweight

Less than 18.5.

BMI Normal Weight

18.5-24.9.

BMI Overweight

25.0-29.9.

BMI Obesity Class I

30.0-34.9.

BMI Obesity Class II

35.0-39.9.

BMI Obesity Class III

40.0 and above.

Limitations of BMI

BMI should be evaluated alongside other health measures.

Relationship Between BMI and Disease Risk

In general, higher BMI is associated with higher disease risk.

Benefits of Skeletal Muscle

Increases energy expenditure, improves glucose control, and supports health.

BMR

Basal Metabolic Rate; calories needed to sustain life at rest.

Examples of BMR Activities

Breathing, heartbeat, circulation, organ function.

What BMR Does Not Include

Physical activity or thermic effect of food.

TEE

Total Energy Expenditure.

Components of TEE

BMR, physical activity, and thermic effect of food.

Thermic Effect of Food (TEF)

Energy required to digest, absorb, and process food.

How to Calculate TEE

BMR × activity factor.

Calories in 30 g Carbohydrates

120 calories.

Grams of Fat in 81 Calories

9 grams.

Healthy Body Weight

Weight considered alongside overall health indicators, not scale weight alone.

Whole Person Assessment

Includes weight, labs, blood pressure, fitness, and health history.

Disordered Eating (DE)

Abnormal eating behaviors that may not meet diagnostic criteria.

Eating Disorder (ED)

A clinically diagnosed disorder involving eating behaviors and health consequences.

Anorexia Nervosa

Self-starvation resulting in severe weight loss and malnutrition.

Bulimia Nervosa

Cycles of binge eating followed by compensatory behaviors such as purging.

Binge Eating Disorder

Repeated episodes of consuming large amounts of food without purging.

LEA

Low Energy Availability; inadequate energy remaining after exercise for normal body functions.

RED-S

Relative Energy Deficiency in Sport; impaired physiological function caused by low energy availability.

Risks of RED-S

Hormonal dysfunction, bone loss, fatigue, poor performance, injury risk.

Risks of Eating Disorders

Malnutrition, cardiac complications, electrolyte imbalances, and psychological distress.

Role of Nurses in Eating Disorders

Screen, educate, monitor patients, provide support, and coordinate referrals.

Exercise vs Weight Loss

Dietary restriction is generally more effective for weight loss than exercise alone.

Benefits of Exercise

Improves health, helps maintain weight loss, and reduces chronic disease risk.

Sedentary

not getting enough physical activity or exercise.