Nutrition chapter one

Why do some people choose foods

TASTE, habits, culture, social interactions, etc.

What does it mean if nutrients are organic?

They contain a carbon, hydrogen, and oxygen molecule

What is energy measured in?

kcalories or kcal

conversion from calories to kcal

1,000 calories equals 1 kcal

What are the macronutrients?

carbs, fats, and proteins

what are the micronutrients?

vitamins and minerals

Carbs, proteins, and lipids to calories

4, 4, 9

Which nutrients are organic?

Carbs, lipids, proteins, and vitamins

Which nutrients are inorganic

water and minerals

What nutrients provide energy?

Carbs, lipids, and proteins

What percentage of each per day?

carbs-45-65%

protein-10-35%

Lipids-20-35%

What happens if the body does not use all the nutrients?

It converts them into storage compounds

What are ultra-processed foods?

Foods that cannot be made at home

Besides providing energy, what else do energy-yielding nutrients do?

build tissues (muscles and skin) and regulating digestion

What is a positive correlation? What about a negative correlation?

Positive: as one variable increases, so does the other (not always a desired outcome)

Negative: no correlation

What does EAR stand for and what does it mean?

Estimated Average Requirement; the amount of nutrients that meets the needs of about 50% of the population

What does RDA stand for and what does it mean?

Recommended Dietary Allowance; the amount of nutrients that meets the needs of about 98% of the population

What does UL stand for and what does it mean?

Upper limit; the HIGHEST amount of a nutrient to protect again toxicity

What does AI stand for and what does it mean?

Adequate intake; used when there is not enough evidence to establish an EAR (used instead of an RDA)

What does EER stand for and what does it mean?

Estimated Energy Requirement; average dietary intake to maintain energy balance

What are primary deficiencies? What about secondary?

Primary: caused by diet (diet history)

Secondary: caused by a problem in the body (health history)

What are the four nutrition assessment methods? Explain.

1) Historical info: health status, socioeconomic status, drug use, diet history, etc

2) Anthropometric measurements: height, weight, etc

3) Physical examinations: endurance tests, muscle strength, etc

Labratory testing: blood, urine, stool samples

In general, the U.S. diet is....

too low in calcium and vitamin D

In general, American eating patterns are too high in....

sodium

What are the six diet-planning principles?

-Adequacy: enough calories and nutrients to support health

-Balance: combination of foods to meet all nutrient needs

-Energy control (calories): paying attention to the number of cals you are consuming compared to your activity levels

-Nutrient density: amount of nutrients in relation to calorie content

-Moderation: eating nutrient dense foods often, and not nutrient dense foods only occasionally

-Variety: foods from each food groups and varying choices within each group

What do the Dietary Guidelines for Americans contain?

-variety of vegetables from all subgroups (dark green, red and organge, beans and peas, starchy veggies)

-Fruits, especially whole fruits

-Grains, at least half whole grains

-Fat-free or low-fat dairy (milk, yogurt, cheese, etc)

-Variety of proteins (seafood, lean meat and poultry, eggs, nuts, seeds, etc

-Oils (peanut oil, olive oil, vegetable oil) -Instead of butter!

type one versus type 2 diabetes

born with and develop over time

What "% daily value" is considered low? What about high?

Low: 5% or less
High: 20% or more

What kind (%) of milk is the most nutrient-dense?

fat-free

What vitamins and minerals are required to be on nutrient labels?

-vitamin D
-Calcium
-Iron
-Potassium

Describe the three "claims" made on food packages.

-Nutrient claim: characterizes the level of a nutrient in a food (Ex: "fat free" or "less sodium"

-Health claim: characterizes the relationship between a food or nutrient to a disease or health conditions (Ex: "a diet low in total fat may reduce the risk of some cancers."

-Structure--function claim: describes the effect that a substance exerts on the structure or function of the body (Ex: "Supports immunity and digestive health.")

The Dietary Guidelines for American recommend that you focus on consuming...

nutrient-dense foods

How many milligrams of sodium per serving can be considered "low sodium"?

less than 140 mg

A one-cup serving of pasta or vegetables is about the size of....

A woman’s fist

How many calories is the information on the nutrition facts panel based on?

2,000 cals

What are Dietary Reference Intakes (DRI)?

tools that provide specific nutrient recommendations based on age and gender

What nutrient reference level is used on the nutrition facts label?

Daily Values (DV)

What change was made to the new nutrition facts label?

the addition of both added sugars and vitamin D