Nutrition exam 1 study guide

6 dimensions of health

1. physical health
2. intellectual health
3. emotional health
4. social health
5. spiritual health
6. environmental health

Dietary Reference intakes (DRI)

Standard to prevent nutrient deficiency

Estimated average requirement (EAR)

Number of nutrients needed to meet the basic requirements of half the individual in a specific group that represents the needs of a population

Recommended dietary allowance (RDA)

Level of nutrient intake sufficient to meet the needs of almost all healthy individuals

Adequate intake (AI)

Approximate level of an average nutrient intake determined by observation/ experimentation with a particular group/ population

Tolerable upper intake level (UL)

Level of nutrient intake that should not be exceeded to prevent adverse health risk

Acceptable macronutrient distribution ranges (AMDRs)

Daily % energy intake values for the macronutrients

nutrient

Substances in foods required by the body for energy, growth, maintenance, and repair

Essential nutrients

Nutrients that cannot made by the human body

Disease prevention

Potential health problems that could be reduced/ alleviated through healthy lifestyle behaviors

Primary disease prevention

Activities to avert the initial development of a disease or poor health

Secondary disease prevention

Early detection to halt or reduce the effects of a disease or illness.

Tertiary disease prevention

To minimize further complications of a already developed disorder

Carbohydrates calories

4 kcal per gram

Protein calories

4 kcal per gram

Fat calories

9 kcal per gram

Alcohol calories

7 kcal per gram

Function of vitamin

Assist other nutrients

How many kinds of vitamins are there?

13 vitamins

Function of minerals

Structural purposes in the body & found in body fluids

How many minerals

16 essential minerals; categorized as major & trace minerals

How many cups of water do you need to drink each day?

9\~13 cups of water

National Health and Nutrition Examination Survey (NHANES)

Population surveyed represents the total population

Food preferences

Foods we choose to eat when all foods are available at the same time and in the same quantity

Factors of food preference

1. Genetic determinants
2. Environmental effects
3. Media
4. Cost
5. Accessibility
6. Time saving

Food choice

Convenient food that we choose when we are prepared to eat

Food liking

Which foods we really like to eat

Community Nutrition

Nutritional status of communities effects the individual’s nutritional health

Two federal government programs to prevent nutrient deficiencies

1. Supplemental Nutrition Assistance Program (SNAP)
2. Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)

Supplemental Nutrition Assistance Program (SNAP)

Provides individual & families whose income is below certain levels

Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)

Provides nutrition counseling, supplemental foods, referrals to other health care and social services

2020\~2025 dietary guidelines

1. Healthy diet at every stage
2. Customize and enjoy nutrient-dense foods and beverages
3. Focus on meeting food-group needs while staying within calorie limits
4. limit foods high in added sugars, saturated fat, and sodium, and limit alcoholic beverages

Free

contains only a tiny or insignificant amount

Low

No more than 3g per serving

Lean

Contains less than 10 g of fat, 4g of saturated fat, and 95 mg of cholesterol per serving

Extra lean

Contains less or equal to 5g of fat, 2g of saturated fat, and 95 mg of cholesterol per serving

Reduced, Less, Fewer

Ligh/ Lite

Good source of

10%\~19% of the daily value

More

contains at least >10% daily value

Locus of control

Perception on one’s ability to control life events and experiences

Internal locus of control

Can influence the forces

External locus of control

Not able to control what happens

Function of carbohydrate

Source of energy; dietary fiber

Simple carbohydrates

Monosaccharide & Disaccharide

Monosaccharide

1. Glucose
2. Fructose
3. Galactose

Source of glucose

Fruits & sweeteners

Source of Fructose

Fruit, honey, syrups, vegetables

Source of Galactose

Part lactose found in milk

Disaccharide

1. Sucrose
2. Maltose
3. Lactose

Sucrose

Glutose + fructose; table sugar

Maltose

Glucose + glucose; malt sugar

Lactose

Glucose + galactose; Milk sugar

Complex carbohydrates

Polysaccharide

Polysaccharide

Composed of many units of monosaccharides held together

source of Starch (polysaccharide)

Plant carbohydrate; grains, legumes, root vegetables

source of Fiber (polysaccharide)

lignin in plants foods; cannot be digest by humans

Digestion of carbohydrates: mouth

Mechanical: Break foods into smaller pieces

Chemical: Mix with saliva (ptyalin) cause hydrolysis break down into dextrin & maltose

Digestion of carbohydrate: small intestine

Intestinal enzymes & specific pancreatic amylase cause hydrolysis to break down to monosaccharides

Active transport

Lower concentration to higher concentration with the aid of ATP energy and protein pumps

Passive transport

Higher concentration to lower concentration without the use of energy

Sugar alcohols

1. sorbitol
2. mannitol
3. xylitol

alternative sweeteners (non-nutritive)

1. aspartame
2. Saccharin
3. Acesulfame potassium
4. Sucralose
5. Stevia

Glycogen

Storing carbohydrates in the liver & muscles

Glycogenesis

Process of turning glycogen into glucose

Gluconeogenesis

Process of transforming other nutrients into glucose

Ketones

By-product of fat conversion to glucose; excessive amount could cause blood become acidic

Fiber Recommended intake

25\~38g/ day

Refine grains

Bran and germ are removed, only endosperm is left

Unrefined grains

complete grain

Classifications of lipids

1. triglycerides
2. phospholipids
3. sterols

Triglycerides

Largest class of lipids found in food & body fat (3 fatty acids & one glycerol molecule)

Phospholipids

Composed of 2 fatty acids with a third spot filled with a phosphate group

Sterols

Carbon rings intermeshed with side chains of carbon, hydrogen, and oxygen

Four structures of triglycerides

1. Saturated Fatty acid
2. Trans Fatty acid
3. Monounsaturated Fatty acid
4. Polyunsaturated fatty acid

saturated fatty acid

Carbon chain completely saturated or filled with hydrogen (animal meat, dairy products, palm & coconut oils, cocoa butter)

trans fatty acid

hydrogen atoms in the double bond are cross from each other (processed food)

Monounsaturated fatty acid

Fatty acid containing a carbon chain with ONE unsaturated double-bone (olive oil, peanuts, avocado, and canola oil)

Polyunsaturated Fatty acid

Contains TWO or MORE unsaturated double bonds on the carbon chain (vegetable oil, fish, and margarine)

Linoleic (Omega-6)

subgroups of polyunsaturated structure; vegetable oils, prepared foods

Linolenic (Omega-3)

subgroups of polyunsaturated structure; fish, walnuts, canola oil

Physiologic functions of fat/lipids

1. Stored energy (1 pound of adipose tissue = 3500 calories)
2. Organ protection
3. Temperature regulator-insulation
4. structural

Recommended intake of fats/ lipids

Total fat intake for daily kcal intake of 2000 - 2500 kcal ranges from 47-97g

Saturated fat should be 20-25 g or less

Cholesterol

waxy substance in all tissues in humans and other animals

Lipoproteins

Compounds containing a mix of lipids

Very low-density lipoproteins (VLDLs)

fats & cholesterol move into body cells; made of largest proportions of cholesterol

low-density lipoproteins (LDLs)

Fats & cholesterol move into the body cells; made of large proportions of cholesterol

High-density lipoproteins (HDLs)

Fats & cholesterol in the body cell move to liver; made of large proportions of proteins

Desirable blood cholesterol levels

1. Total cholesterol:

Borderline blood cholesterol levels

1. Total cholesterol: 200\~239mg/ dL
2. LDL cholesterol: 130\~159mg/ dL
3. HDL cholesterol: >55mg/ dL

High blood cholesterol level

1. Total cholesterol: >240mg/ dL
2. LDL cholesterol: >160mg/ dL

Acceptable Macronutrient Distribution Ranges (AMDRs) for fat

20%\~35% kcal from fats

Primary protein

determined by number, assortment, and sequence of Amino Acids

Secondary protein structure

Affects the shape of the chain of Amino Acids (straight, folded, or coiled)

Tertiary protein structure

Results when the polypeptide chain is so coiled that the loops of the coil touch

Quaternary protein structure

Proteins contain multiple polypeptide chains

Essential protein

Important proteins our body needs but cannot produce on our own

Example of essential protein

1. Histidine
2. Isoleucine
3. Leucine
4. Methionine
5. Threonine
6. Tryptophan
7. Valine
8. Lysine

Nonessential protein

Not required by the body to function properly