FSN 200 Nutrition for Life - 1

Environmental sustainability

impact food production has on the environment

Food customs & culture

traditions & cultural practices

Food cost

affordability

Routines & habits

what you're used to eating

Lifestyle

schedule, activities, etc.

Food availability & access

whether healthy foods are physically/economically accessible

Food marketing

advertising & promotion

Flavor, texture, appearance, & preferences

sensory appeal

Hunger

physical need for food

- Stomach growling, low energy, lightheadness, empty stomach

Appetite

psychological desire to eat

- Smelling pizza, seeing a dessert, eating because you're bored, craving a specific food

Satiety

feeling of fullness after eating that helps stop eating

hypothalamus

The hypothalamus plays an important role in regulating hunger & satiety

Chemical substances in food that support

energy, growth, development, normal body functioning

Essential nutrients

body cannot make insufficient amounts, so they must come from the diet

- Ex. certain vitamins & minerals, essential fatty acids & amino acids

Carbohydrates

major energy source

Proteins

structure, enzymes, muscles, etc.

Fats/Lipids

energy, cell membranes, hormones, etc.

Vitamins

help regulate chemical reactions

Minerals

inorganic substances needed for body functions

Water

hydration, transport, temperature regulation, chemical reactions

Macronutrients

- needed in large/gram quantities

- Carbohydrates, protein, fat

- Provides energy

Micronutrients

- needed in small amounts

- Vitamins, minerals

- Does not provide calories

Simple carbohydrates

small sugar molecules

- Ex. glucose & fructose

Complex carbohydrates

larger molecules made from multiple sugar units

- Ex. starch & fibe

Protein: made from amino acids linked together

Important for: muscle, bone, enzymes, immune factors, body structures, etc.

Saturated fats

- generally solid at room temp

- Found in butter, animal fats, some tropical oils

Unsaturated fats

- generally liquid at room temp

- Found in plant oils, nuts, seeds, fish

Essential fatty acids

- the body cannot produce in sufficient amounts

- Ex. omega-3 & omega-6 fatty acids

Vitamins

- 13 vitamins

- Organic compounds that help enable/regulate chemical reactions in the body

- Fat-soluble vitamins: A, D, E, K (ADEK)

- Because they're stored in body fat, excessive intake can potentially lead to toxicity

Scientific Method

- Make observations/questions

- Formulate hypothesis

- Review scientific literature

- Design study/collect data

- Analyze data/draw conclusions

- Share findings through scientific communication

- Conduct additional research

Hypothesis

a tentative explanation for a phenomenon

Theory

an explanation supported by numerous lines of evidence

Epidemiology

study of how disease rates vary among populations

Peer review

professionals with similar expertise evaluate scientific work

Randomized Controlled Trial (RCT)

- participants are randomly assigned to groups

- Important because randomization can help reduce difference between groups

Double-blind study

neither the participants nor researchers directly interacting with them know who receives which treatment/group assignment

Placebo

an inactive treatment used as a comparison

Cohort study

- researchers follow a group of people & observe outcomes

- Can be prospective or retrospective

Case-control study

compare people with a condition to people without the condition

Cross-sectional study

looks at a population at one point in time

Case report

detailed description of an individual patient's experience

Fact

an objective statement supported by evidence

Claim

an assertion that required evidence/reasoning to support it

Phytochemicals

- health-promoting compounds found in plant foods

- Ex. carotenoids, flavonoids, tannins

- They can give plants color, flavor/odor, help protect plants, and potentially provide health benefits

Functional foods

foods that provide health benefits beyond essential nutrients

Zoochemicals

health-promoting compounds found in animal products

Ethanol

type of alcohol found in alcoholic beverages

Fermentation

microorganisms break down sugars & produce alcohol & other products in the absence of oxygen

Alcohol Absorption

doesn't require digestion, absorbed rapidly, mainly through passive diffusion

Alcohol Metabolism

primarily occurs in the liver

Cirrhosis

- Functioning liver tissue is replaced by scar tissue

- Can severely impair liver function

- Can lead to problems: poor nutrient intake, increased urinary nutrient losses, fat malabsorption

Probiotics

live microorganisms found in some fermented foods & other products that can provide health benefits when consumed in adequate amounts

Energy Balance:

- Energy intake = energy expenditure

- Energy comes primarily from food & beverages

- Expanded through: basal metabolism, physical activity, other body processes

💡calories in

Mindful Eating:

- Involves paying attention to eating without judgement

- Non-judgemental awareness, sensory awareness, no distractions

Energy density

how many calories a food provides relative to its weight/volume

High energy density

- lots of calories, relatively little weight/volume

- Fats, added sugars

Low energy density

- fewer calories, more weight/volume

- Water, fiber

Nutrient Density

- how many nutrients a food provides relative to the calorie it provides

- Ex. veggies, fruits, beans, some lean proteins

Variety

- Eating foods from different food groups

- Varying choices within each food group

💡eat the rainbow = different foods provide different nutrients

Serving Size

a standardized amount shown on a nutrition facts label

Portion Size

the actual amount you choose to eat

Flexibility

- no single perfect diet for everyone

- Eating patterns can be influenced by - culture, religion, personal preferences, economics, health conditions/concerns, availability

Dietary Supplement

- product intended to supplement the diet

- Vitamins, minerals, probiotics, herbs/botanicals, amino acids

Fortification

- adding nutrients to food during processing

- Purposes include - improving nutrient intake, replacing nutrients lost during processing, addressing population needs

NOVA Group 1

- Unprocessed/minimally processed

- Fresh fruits, frozen veggies, dried beans, milk, meat, fish, whole grains

NOVA Group 2

- Processed Culinary Ingredients

- Oils, salt, sugar

- Ingredients used to prepare foods

NOVA Group 3

- Processed foods

- Foods made using group 1 + ingredients such as salt, sugar, or oil

- Mix of group 1 & group 2

NOVA Group 4

- Ultra-processed foods

- Industrial formulations containing multiple ingredients & often additives

Added Sugars

- Sugars added during processing or preparation

- Naturally occurring sugar does not equal added sugar

Saturated Fats

- Butter, animal fats, fatty meats, some tropical oils

- Sodium - less than 2,300 mg/day for ages 14+

Malnutrition

nutritional health is impaired because dietary intake doesn't meet the body's needs

Undernutrition

not enough energy/nutrients

Overnutrition

too much energy/nutrients

Hidden Hunger

micronutrient deficiencies despite adequate or excessive calorie intake

Symptom

a person notices a change/problem

Subclinical

a condition exists but isn't severe enough to produce obvious detectable symptoms

A - ABCDE Nutritional Assessment

Anthropometric - measures body size/composition

- Height, weight, body circumference

B - ABCDE Nutritional Assessment

Biochemical - measures biological/chemical indicators

- Bloods tests, nutrient concentrations, nutrient-related biomarkers

C - ABCDE Nutritional Assessment

Clinical - physical examination

- Skin, hair, eyes, tongue, physical signs of deficiency

D - ABCDE Nutritional Assessment

Dietary - looks at what someone eats

- Foods records, food-frequency questionnaires, dietary recalls

E - ABCDE Nutritional Assessment

Environmental - looks at the person's surroundings and ability to obtain/prepare food

- Income, living conditions, food access, transportation, education, food budget

Recommended Dietary Allowance (RDA)

Amount sufficient to meet the needs of approximately: 97%-98% of healthy individuals for a specific life stage and sex

- enough evidence to establish a recommendation

Adequate Intake (AI)

- Used when there isn't enough evidence to establish an RDA

- Based on observed/estimated intakes that appear to maintain nutritional adequacy

- not enough evidence for an RDA

Estimated Energy Requirement (EER)

- Amount of energy predicted to maintain energy balance for someone

- Based on: age, sex, height, weight, physical activity

Tolerable Upper Intake Level (UL)

Highest average daily nutrient intake level unlikely to cause adverse health effects in almost everyone in a specific group

Chronic Disease Risk Reduction Intake (CDRR)

- Intake level intended to reduce the risk of chronic disease in the general population

- Sodium = current nutrient with a CDRR value

Acceptable Macronutrient Distribution Range (AMDR)

Percentage of total calories that should come from - carbohydrates, protein, fat

- Carbohydrates : 45-65%

- Protein : 10-35%

- Fat : 20-35%

Daily Value (DV)

- The percentage shown on the nutrition facts label that tells you how much a nutrient contributes to your daily needs, based on a 2,000-calorie diet

- Ex. a food has 20% DV of calcium

- That means one serving provides 20% of the Daily Value for calcium

Nutrient Content Claim (Food Label Claims)

describe the level of a nutrient

- Ex. low sodium, high in calcium

Health Claim (Food Label Claims)

describes a relationship between a food/nutrient & a disease or health condition

Structure/Function Claim (Food Label Claims)

describes how a nutrient or ingredient supports normal body structure/function

- Common on dietary supplements

Food Allergens

major food allergens must be identified on food labels under the US food-labeling law

Allergen

a substance, usually a protein, that triggers an immune response in susceptible individuals

⚠️all allergens are antigens, but not all antigens are allergens

Weight Management

healthy rate of weight loss

- 1-2 pounds per week

- Energy balance is important in managing body weight

Disordered Eating

unhealthy/problematic eating behaviors that don't necessarily meet criteria for a diagnosed eating disorder

Eating Disorder

a serious mental/physical health condition requiring professional intervention

Cell Membrane

surrounds cell, hold contents together, controls what enters/leaves, made primarily of a phospholipid bilayer, contains proteins, contains cholesterol

- cell membrane = security gate

Cytoplasm

- fluid & organelles inside the cell, excluding the nucleus

- Some energy-producing reactions occur here

Mitochondria

- main site where energy-yielding nutrients are converted into usable cellular energy

- Known as the "powerhouse of the cell"

Nucleus

contains DNA & genetic information