Intro to Nutrients, Diets, and Research Methods

What are the six classes of nutrients?

Macronutrients:

1. Carbohydrates

2. Fats/Oils

3. Proteins

Micronutrients:

4. Vitamins

5. Minerals

Other:

6. Water

Processed foods make up close to what percentage of the U.S. diet?

70%

The study of metabolic and physiological responses of the body to diet, along with the biochemical processes through which food substances change during metabolism is defined as:

Nutrition science

What is the caloric value of carbohydrates?

4 kcal/gram

What is the caloric value fats and oils?

9 kcal/gram

What is the caloric value of proteins?

4 kcal/gram

True or false: Vitamins and minerals are an excellent source of energy.

False; vitamins and minerals do not provide energy.

The association between common diseases and nutrient deficiency is called:

Reductionist theory

What vitamin is needed for the body to absorb plant-based iron?

Vitamin C

What are the characteristics of the S.A.D. diet?

- Low in fruits, vegetables, whole grains. seafood, quality oils

- High in processed foods, sugars, processed grains, & poor quality fats

What is the "gold standard" of research, and why isn't it used frequently in nutrition?

Randomized control trials:

- Diet cannot be randomized for long periods of time

- The actual amount that people eat is often misreported or misremembered

- It is nearly impossible to use a placebo in food; the subjects know what they are eating.

What type of study in nutrition concludes that "Removing A, causes B"

Single nutrient studies (Reductionist focus)

What are some factors influencing nutrition information we recieve?

Our beliefs/emotions

Media influence

Marketing/health claims

Conflicting research

Scientific trends

True or false: Fibers are not digested or absorbed

True

Most vegetables contain what important nutrients?

Vitamins, minerals. fiber, phytonutrients

Most fruits contain what important nutrients?

Carbohydrates, vitamins, minerals, fiber, phytonutrients

Most whole grains contain what important nutrients?

Carbohydrates, vitamins, fiber, and phytonutrients

Most legumes contain what important nutrients?

Carbohydrates, protein, vitamins, minerals, fiber, phytonutrients

Most dairy contains what important nutrients?

Mix of fats, protein, carbs, vitamins, minerals

Most nuts & seeds contain what important nutrients?

Healthy fats, protein, vitamins, minerals, phytonutrients

Most animal foods contain what important nutrients?

Protein, mix of fats, vitamins, minerals

Many herbs and spices contain what important nutrients?

Vitamins, minerals, phytonutrients

Are phytonutrients essential? What are potential benefits of consuming them?

Not essential, but proven to show benefits such as:

- Antioxidants

- Influence inflammation pathways

- Support blood vessel function

- Cholesterol metabolism

What are the characteristics of an "empty calorie"?

Contains energy, but no vitamins or minerals.

(Processed foods)

Dietary reference standards for the intake of nutrients designated for specific age groups, gender, and physiologic states are referred to as:

Dietary Reference Intakes (DRI's)

The DRI that represents the average daily recommended intake to prevent deficiency and reduce the risk of chronic disease is referred to as:

Recommended Dietary Allowances (RDA)

What are the 4 main sets of DRIs? (For vitamins & minerals)

1. EAR (Estimates average requirements)

2. RDA (Recommended dietary allowances)

3. AI (Adequate intake)

4. UL (Upper intake level)

The DRI that represents the amount of a nutrient that is estimated to meet the requirement of half of people in a lifestyle or gender group to prevent disease is referred to as:

Estimated Average Requirement (EAR)

The DRI that measures a recommended average daily intake when a RDA cannot be determined d/t lack of sufficient data is referred to as:

Adequate intake (AI)

The DRI that represents the highest level of average daily nutrient intake that is likely to pose no risk of toxicity is referred to as:

Upper Intake Level (UL)

What are the 2 DRI's for energy and macronutrients? (Calories, carbs, protein and fiber)

1. Acceptable Macronutrient Distribution Range (AMDR)

2. Estimated Energy Requirements (EER)

What does the AMDR measure? How is it expressed?

- Intake range for nutrients that is associated with reduced risk of chronic disease.

- Expressed as a percentage of total calories consumed.

What is the AMDR for carbohydrates?

45-65%

What is the AMDR for proteins?

10-35%

What is the AMDR for fats?

20-35%

The EER is defined by what values?

How many calories we need to maintain our weight and health based on age, weight, gender, height and activity level.

The DGA (Dietary guidelines for americans) recommend consuming what percentage of total calories from added sugar?

<10%

How many grams are in a teaspoon of sugar?

4 grams

How are ingredients arranged on a food label?

By total mass of the ingredient in the food.

"Fat free", "Enriched/Added/Extra", and "Low in sodium" are what type of health claims?

Nutrient-content claims

What do health claims on food labels contain?

Describe a relationship between food and a reduced risk of disease or a health-related condition.

i.e. "Can help lower cholesterol" <-- measurable medical claim

True or false: Health claims can me made on food packaging without FDA approval.

False; While nutrient content and structure/function claims do not need approval by the FDA, health claims do.

A claim on a food label which describes the role of a nutrient or ingredient on the structure or function of the body is known as:

A structure/function claim

"Maintains bone health", "Boosts metabolism", or "Improves mood" are examples of what type claim appearing on food labels?

A structure/function claim