Nutrition Exam 1

Sugars (carbohydrates) are made of what three elements

carbon, hydrogen, oxygen

fuel source

How many calories per macronutrient

carbs = 4kcal/gram

protein = 4kcal/gram

fat = 9kcal/gram

alcohol = 7kcal/gram

Describe the make up of proteins

composed of amino acids

made of carbon, hydrogen, oxygen, and nitrogen

enzymes are protein

Describe the make up of fats

AKA lipids

provide structure to nerves and cell membranes

important for sex hormones

What is the difference between essential and nonessential protein

essential: we have to eat it because we can’t synthesize it

nonessential: we can synthesize it

Describe vitamins

carbon based large structures important for metabolism

must be obtained from diet

found in all foods especially fruits and vegetables

Describe minerals

composed of elements other than carbon (calcium, iron, magnesium)

Coenzymes for reactions and chemical roles in the body

How often are the dietary guidelines revised

physical activity = 10 years

dietary needs = 5 years

RDA Recommended Dietary Allowances

original, amount of nutrients for 97-98% of the population

DRI Dietary Reference Intake

Expansion of RDA

includes EAR, AI, UL, AMDR, EER

amount of nutrients needed to maintain health

EAR Estimated Average Requirement

Daily intake estimated to meet 50% of healthy people

AI Adequate Intake

When there is not enough data to develop RDA but it is good enough for most people

UP Tolerable Upper Intake Level

maximum daily intake that should be taken without causing negative health effects

AMDR Acceptable Macronutrient Distribution Range

recommended percentage of daily calories per nutrient

EER Estimated Energy Requirement

the estimated total calories needed in a day to maintain current body weight

What must a label include

statement of identity

net contents

manufacturer information

ingredient list

nutrition facts panel

DV Percent Daily Value

how much a nutrient amount contributes to a 2,000-calorie diet

high = above 20%

low = below 5%

Health Claim

relationship between food and reduced risk of disease

EX. cholesterol in cheerios lowers risk of heart disease

Nutrient Content Claim

describes amount of nutrient in a product

EX. Sugar free, high protein, reduced fat

Structure / Function Claim

describes role of a nutrient or ingredient in the body

EX. Calcium is important for bone health

Physical Activity Guidelines

Recommendation per age group to decrease risk of disease

150 min of aerobic exercise

2 x week strength training

Biohacking

saying that making one simple change will fix all medical problems

Registered Dietitian vs Nutritionist

RD is governed by Academy of Nutrition and Dietetics

RD must have master’s degree, 1000+ hours, pass exam etc…

Nutritionist is something anyone can use

Extraordinary claim

Something that is too good to be true and has no mechanism to support it

Doesn’t mean that isn’t true

How to evaluate extraordinary claims

1) identify claim

2) evaluate source of claim

3) evaluate evidence

4) is claim credible