Learning Objectives for Nutrition and Health Chapters

What are the five sets of reference standards that make up the Dietary Reference Intakes?

The five sets are: Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), and Acceptable Macronutrient Distribution Range (AMDR).

What do the Recommended Dietary Allowances (RDAs) represent?

RDAs represent the daily dietary intake level sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a specific life stage and gender group.

What characteristics are associated with positive health outcomes in eating patterns?

Eating patterns that include a variety of nutrient-dense foods, balance of food groups, and moderation in portion sizes are associated with positive health outcomes.

What characteristics are associated with detrimental health outcomes in eating patterns?

Detrimental eating patterns often include high intake of processed foods, excessive sugar and fat, and low intake of fruits, vegetables, and whole grains.

What is the current state of diet quality in the United States?

Diet quality in the United States is generally poor, with many individuals not meeting recommended dietary guidelines.

What is the purpose of Healthy People 2030?

The purpose of Healthy People 2030 is to provide a framework for public health priorities and to improve the health of all Americans.

Name four modifiable lifestyle risk factors for chronic disease.

Four modifiable lifestyle risk factors are poor diet, physical inactivity, smoking, and excessive alcohol consumption.

What are the characteristics of lifestyle medicine?

Lifestyle medicine focuses on the use of lifestyle interventions, such as diet, exercise, and stress management, to prevent and treat chronic diseases.

What are potential future benefits of nutrigenomics?

Nutrigenomics may provide personalized nutrition advice based on an individual's genetic makeup, potentially improving health outcomes.

What are the four broad dietary guidelines?

The four broad dietary guidelines are: 1) Follow a healthy eating pattern across the lifespan, 2) Focus on variety, nutrient density, and amount, 3) Limit calories from added sugars and saturated fats, and reduce sodium intake, 4) Shift to healthier food and beverage choices.

How does the Healthy U.S.-Style Eating Pattern differ from the typical American eating pattern?

The Healthy U.S.-Style Eating Pattern emphasizes more fruits, vegetables, whole grains, and lean proteins, while the typical American pattern often includes more processed foods and added sugars.

List four underlying principles inherent in healthy eating.

Four underlying principles are balance, variety, moderation, and nutrient density.

Give examples of nutrient-dense foods.

Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

What does the MyPlate graphic represent?

The MyPlate graphic visually represents the five food groups: fruits, vegetables, grains, protein, and dairy, promoting balanced meals.

What are the nutritional attributes and potential health benefits associated with MyPlate food groups?

Each MyPlate food group provides essential nutrients; for example, fruits and vegetables are high in vitamins and fiber, grains provide energy, proteins support muscle health, and dairy offers calcium.

How do the nutrition recommendations from the American Heart Association, the American Cancer Society, and the American Institute for Cancer Research compare?

All three organizations recommend a diet rich in fruits, vegetables, whole grains, and lean proteins while limiting processed foods, sugars, and unhealthy fats.

How are carbohydrates classified?

Carbohydrates are classified into simple carbohydrates (sugars) and complex carbohydrates (starches and fibers).

What are some sources of carbohydrates?

Sources of carbohydrates include fruits, vegetables, grains, legumes, and dairy products.

What is glycemic load and its usefulness in food choices?

Glycemic load measures the impact of carbohydrate-containing foods on blood sugar levels; it can help individuals make informed food choices.

What are the functions of carbohydrates?

Carbohydrates provide energy, support brain function, and are essential for digestive health.

What are the recommendations regarding carbohydrate intake in the Dietary Guidelines for Americans?

The recommendations suggest that carbohydrates should make up 45-65% of total daily calories, focusing on whole grains and fiber.

How can individuals increase their whole grain intake?

Individuals can increase whole grain intake by choosing whole grain bread, pasta, and cereals, and incorporating brown rice and quinoa.

What are the benefits and disadvantages of using sugar alternatives?

Benefits include lower calorie intake and reduced blood sugar spikes; disadvantages may include digestive issues and potential long-term health effects.

What is the difference between essential and nonessential amino acids?

Essential amino acids cannot be synthesized by the body and must be obtained from food, while nonessential amino acids can be produced by the body.

What are the functions of protein?

Protein functions include building and repairing tissues, producing enzymes and hormones, and supporting immune function.

What conditions lead to a positive nitrogen balance?

Conditions such as growth, pregnancy, and recovery from illness can lead to a positive nitrogen balance.

What are sources of complete and incomplete protein?

Complete proteins are found in animal products like meat, fish, and dairy, while incomplete proteins are found in plant sources like beans, lentils, and grains.

How can an individual calculate their protein requirement?

An individual's protein requirement can be calculated based on their weight, typically using a guideline of 0.8 grams of protein per kilogram of body weight.

What should Americans consider to improve their protein food choices?

Americans should consider shifting towards more plant-based proteins and lean animal proteins to improve their eating patterns.

What conditions increase a person's protein requirement?

Conditions such as intense physical activity, illness, and recovery from surgery can increase protein requirements.

What are sources of lean protein foods?

Sources of lean protein include chicken breast, fish, legumes, and low-fat dairy products.

What nutrients are most likely to be deficient in a vegetarian diet?

Nutrients that may be deficient in a vegetarian diet include vitamin B12, iron, calcium, and omega-3 fatty acids.

What is nitrogen balance and how is it determined?

Nitrogen balance is the difference between nitrogen intake and nitrogen excretion, indicating whether the body is in a state of anabolism or catabolism.

What are sources of saturated, monounsaturated, and polyunsaturated fatty acids?

Saturated fats are found in animal products and some oils; monounsaturated fats are found in olive oil and avocados; polyunsaturated fats are found in fish and walnuts.

What are dietary cholesterol sources?

Dietary cholesterol is primarily found in animal products such as meat, eggs, and dairy.

What are synthetic trans fats and their sources?

Synthetic trans fats are created through hydrogenation and are found in some processed foods, margarine, and baked goods.

What are the functions of fat in the body?

Fat functions include energy storage, insulation, and supporting cell structure.

What is the process of fat digestion and absorption?

Fat digestion begins in the stomach and continues in the small intestine, where bile emulsifies fats and enzymes break them down for absorption.

What foods provide omega-3 fatty acids?

Foods rich in omega-3 fatty acids include fatty fish (like salmon), flaxseeds, chia seeds, and walnuts.

What strategies can help make healthier food choices based on fat content?

Strategies include choosing lean meats, using healthy cooking oils, and limiting saturated and trans fats.

What is the difference between fat-soluble and water-soluble vitamins?

Fat-soluble vitamins (A, D, E, K) are stored in body fat, while water-soluble vitamins (B-complex, C) are not stored and need regular intake.

What are the general functions and uses of vitamins?

Vitamins support various bodily functions, including metabolism, immunity, and cell repair.

When might vitamin supplements be necessary?

Vitamin supplements may be necessary for individuals with specific deficiencies, dietary restrictions, or increased needs.

What are examples of food sources for individual vitamins?

Examples include citrus fruits for vitamin C, dairy for vitamin D, and leafy greens for vitamin K.

How can Americans improve their intake of shortfall vitamins?

Americans can improve intake by increasing consumption of fruits, vegetables, whole grains, and fortified foods.

What characteristics should be considered when choosing a vitamin supplement?

Considerations include the supplement's formulation, dosage, bioavailability, and whether it meets individual nutritional needs.

What are the key components of a healthy person's fluid requirement?

Discuss a healthy person's fluid requirement.

What mechanisms does the body use to maintain mineral homeostasis?

Give examples of mechanisms by which the body maintains mineral homeostasis.

What are some sources of minerals?

Identify sources of minerals.

What functions do minerals serve in the body?

Discuss functions of minerals.

Why should Americans reduce sodium intake?

Explain why Americans should eat less sodium.

What are the potential benefits of increasing calcium and potassium intake?

Discuss the potential benefits from increasing calcium and potassium intake.

What is the DASH diet?

Describe the Dietary Approaches to Stop Hypertension (DASH) diet.

What factors contribute to total calorie expenditure?

Discuss the three factors that contribute to total calorie expenditure.

How do you calculate an individual's basal metabolic rate?

Calculate an individual's basal metabolic rate.

How can you determine a person's total calorie requirement?

Calculate a person's total calorie requirement.

What is the formula for calculating body mass index (BMI)?

Determine an individual's body mass index (BMI).

How is weight status evaluated based on BMI?

Evaluate weight status based on BMI.

Why is measuring waist circumference valuable?

Explain the value of measuring a person's waist circumference.

What strategies promote portion control?

Discuss strategies that promote portion control.

What are healthier substitutes for calorically dense foods?

Give examples of healthier substitutes for calorically dense foods.

How do you calculate the calorie value of a food based on its macronutrient composition?

Calculate the calorie value of a food or eating pattern based on the macronutrient composition.

What are the key physical activity guidelines for adults?

Summarize key physical activity guidelines for adults.

What are the requirements for listing ingredients on a food label?

Describe requirements for listing ingredients on the label.

How can the Nutrition Facts label assist consumers?

Explain how the Nutrition Facts label can help consumers make better food choices.

What is the difference between an unqualified health claim and a qualified health claim?

Give examples of an unqualified health claim and a qualified health claim.

How do the regulations for dietary supplements differ from those for drugs?

Describe how the regulation and marketing of dietary supplements differ from regulation and marketing of drugs.

What precautions should supplement users take?

Suggest precautions supplement users should take to limit the potential for adverse effects.

What is the role of cannabidiol in nutrition?

Discuss the use of cannabidiol.

What points should be considered when evaluating nutrition information credibility?

Discuss points to consider when evaluating the credibility of nutrition information.

What are examples of conventional and modified functional foods?

Give examples of conventional and modified functional foods.

How should organic product labeling be interpreted?

Interpret labeling on organic products.

What are the benefits and disadvantages of consuming organic foods?

Discuss the benefits and disadvantages of consuming organic foods.

What are the four simple steps to keep food safe?

Teach clients about the four simple steps to keep food safe.

What is the debate surrounding the safety of genetically modified food?

Debate the safety of genetically modified food.

Why are some foods irradiated?

Explain the reason why some foods are irradiated.

What issues are associated with food access?

Define issues of food access: food insecurity and food deserts.

How can one eat healthily while dining out?

Suggest ways to eat healthy while eating out.

What are the characteristics of traditional food practices in different cultural groups in the U.S.?

Describe the characteristics of traditional food practices for different cultural groups in the United States.

What are the nutrition-related health concerns of various cultural groups in the U.S.?

Discuss the nutrition-related health concerns of different cultural groups in the United States.

How do food choices change as people acculturate?

Explain the general ways in which people's food choices change as they become acculturated to a new area.

What dietary laws are followed by major world religions?

Summarize dietary laws followed by major world religions.

What are the prepregnancy nutrition considerations?

Discuss prepregnancy nutrition considerations.

How is weight gain during pregnancy evaluated?

Evaluate a woman's pattern and amount of weight gain during pregnancy based on her prepregnancy body mass index.

When might a woman benefit from a multivitamin and mineral supplement during pregnancy?

Assess whether a woman may benefit from a multivitamin and mineral supplement during pregnancy.

What constitutes a healthy eating pattern during pregnancy?

Describe characteristics of a healthy eating pattern during pregnancy.

What lifestyle and dietary concerns should be addressed during pregnancy?

Discuss lifestyle and dietary concerns during pregnancy: alcohol, caffeine, nonnutritive sweeteners, fish, and foodborne illness.

What nutrition interventions can be used for pregnancy-related issues?

Give examples of nutrition interventions used for nausea, constipation, and heartburn during pregnancy.

What are common risk factors for diabetes and hypertension during pregnancy?

Common risk factors include obesity, advanced maternal age, family history of diabetes or hypertension, and excessive weight gain during pregnancy.

How does lactation affect calorie and nutrient needs?

Lactation increases calorie and nutrient needs to support milk production and maternal health.

What are the benefits of breastfeeding for both mother and infant?

Benefits include improved infant immunity, reduced risk of chronic diseases, enhanced mother-infant bonding, and potential weight loss for the mother.

What are key points about introducing solid foods into an infant's diet?

Solid foods should be introduced around 6 months of age, starting with iron-fortified cereals and gradually including a variety of fruits and vegetables.

What fluid and food recommendations are there for feeding infants?

Infants should be fed breast milk or formula exclusively for the first 6 months, with gradual introduction of solids thereafter.

What are the eating characteristics and recommendations during early childhood?

Children should have a balanced diet with a variety of foods, regular meal times, and limited sugary snacks.

What are the calorie needs during middle childhood and adolescence?

Calorie needs increase significantly during these stages due to growth and development, with specific requirements varying by age, sex, and activity level.

Which food groups are most likely to be underconsumed by youth ages 5 to 18?

Food groups often underconsumed include fruits, vegetables, and whole grains.

What nutrients are most likely to be underconsumed by adolescents?

Commonly underconsumed nutrients include calcium, iron, and vitamin D.

How are overweight and obesity defined in youth?

Overweight is defined as having a BMI at or above the 85th percentile, while obesity is at or above the 95th percentile for age and sex.

What are the stages of obesity treatment in youth?

Stages include prevention, lifestyle changes, medical management, and possibly surgical intervention in severe cases.

What are examples of obesity prevention strategies from pregnancy through adolescence?

Strategies include promoting healthy eating during pregnancy, encouraging physical activity, and educating families about nutrition.