nut exam 1

nut exam 1

What is nutrition

it is the study of food, how food nourishes our bodies and how it influences our health

What does nutrition involve

Food consumption \n • Food digestion \n • Food absorption \n • Food storage \n • Factors that influence eating patterns \n • Recommended amounts of types of food \n • Food safety \n • The global food supply

What is wellness

A multidimensional, active process by \n which people make choices to enhance their \n lives \n • Includes: physical, emotional, social, \n occupational, and spiritual health

What are the critical components of wellness

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Nutrition \n Physical activity \n

What diseases are associated with poor nutrition

heart disease, stroke, and \n diabetes \n Diseases in which nutrition plays a role: \n osteoarthritis, osteoporosis

Obesity is the primary link between poor nutrition \n and mortality

Healthy People 2020

The Healthy People plan, revised every decade, \n identifies goals and objectives to be reached by \n 2020

What are some goals of healthy people 2020

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\n • Attain high-quality, longer lives free of \n preventable disease, disability, injury, and \n premature death \n • Achieve health equity, eliminate disparities, \n and improve the health of all groups \n • Create social and physical environments that \n promote good health for all \n • Promote quality of life, healthy development, \n and healthy behaviors across all life stages

What are nutrients

chemicals in foods that are critical to \n human growth and function

What are the 6 nutrients

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• carbohydrates \n • proteins \n • fats and oils \n • vitamins \n • minerals \n • water

What are macronutrients

nutrients required in relatively \n large amounts \n • Provide energy \n • Carbohydrates, fats and oils, proteins

What are micronutrients

nutrients required in smaller \n amounts \n • Vitamins and minerals

What is a kilocalorie

amount of energy required to raise \n the temperature of 1 kg of water by 1°C \n • On food labels, “Calorie” actually refers to \n kilocalories

What are carbohydrates

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Carbohydrates are the primary source of fuel for \n the body, especially for the brain \n • Provide 4 kcal per gram \n • Contain carbon, hydrogen, and oxygen \n • Found in grains, vegetables, fruits, legumes, \n dairy, nuts, and seeds

What are fats

Fats are composed of lipids, molecules that are \n insoluble in water \n • Provide 9 kcal per gram \n • Contain carbon, hydrogen and oxygen \n • Found in butter, margarine, vegetable oils \n (such as canola oil, olive oil, sunflower oil, \n and more)

Why are fats important

Fats are an important source of fuel for our \n bodies during times of rest or low-intensity \n exercise \n • Our bodies can store fat which can be used for \n energy while we are not eating \n • Source of fat-soluble vitamins and essential fatty \n acids

What are proteins

Proteins are chains of amino acids \n • Can supply 4 kcal of energy per gram, but are \n not usually a primary energy source \n • Contain carbon, hydrogen, oxygen, and \n nitrogen \n • Protein sources include meats, dairy products, \n seeds, nuts, and legumes

What are proteins important for

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Building cells and tissues \n • Maintaining bones \n • Repairing damaged tissues \n • Regulating metabolism \n • Fluid balance

What are vitamins

Vitamins: organic molecules that assist in \n regulating body processes \n • Vitamins are classified by the way they are \n absorbed, transported, and stored in the body \n • Fat-soluble vitamins \n • Water-soluble vitamins

What are the fat soluble vitamins

A,D,E,K

What are the water soluble vitamins

C, b vitamins

what are minerals

Minerals: inorganic substances required for body \n processes \n • Minerals include sodium, calcium, iron, \n potassium, and magnesium \n • Minerals have many different functions, such as \n fluid regulation and energy production; are \n essential to bones and blood; and help eliminate \n harmful by-products of metabolism

What are major minerals

calcium, phosphorus, sodium, potassium, chloride, magnesium, sulfur

What are trace minerals

iron, zinc, copper, manganese, fluoride, chromium, molybdenum, selenium, iodine

What functions are water involved in

fluid balance \n • nutrient transport \n • nerve impulses \n • removal of wastes \n • muscle contractions \n • body temperature

What do Dietary references (DRI) intakes identify

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Amount of a nutrient needed to prevent \n deficiency disease in healthy people \n • Amount of a nutrient that may reduce the risk \n of chronic disease \n • Upper level of safety for nutrient intake \n

DRI consist of 4 values

Estimated Average Requirement (EAR) \n • Recommended Dietary Allowance (RDA) \n • Adequate Intake (AI) \n • Tolerable Upper Intake Level (UL)

What is Estimated average requirement (EAR)

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The average daily intake level of a nutrient \n that will meet the needs of half of the healthy \n people in a particular stage of life and gender \n group \n • Used to determine the Recommended \n Dietary Allowance (RDA) of a nutrient

What is recommended dietary allowance (RDA)

The average daily intake level required to \n meet the needs of 97–98% of healthy people \n in a particular stage of life and gender group

What is Adequate Intake

Recommended average daily intake level for \n a nutrient that is assumed to be adequate \n • Based on observations and estimates from \n experiments \n • Used when the RDA is not yet established: \n vitamin D, vitamin K, fluoride, and chromium

Tolerable Per Intake level (UL)

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Highest average daily intake level that is not \n likely to have adverse effects on the health of \n most people \n • Consumption of a nutrient at levels above the \n UL is not considered safe

What DRI apply to energy

Estimated Energy Requirement (EER) \n • Acceptable Macronutrient Distribution Range

What is Estimated Energy Requirement (EER)

Average dietary energy intake to maintain \n energy balance \n • Based on age, gender, weight, height, and \n level of physical activity

Acceptable macronutrient distribution range (AMDR)

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The range of energy intake from \n carbohydrate, fat, and protein associated with \n reduced risk of chronic disease \n • The range of macronutrient intake that \n provides adequate levels of essential nutrients \n

What is involved in the scientific process

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Observation and description of a \n phenomenon \n • Creation of a hypothesis \n • Design of a repeatable experiment \n • Collection, analysis, and interpretation of data \n • Formation of a conclusion, or proposal of an \n alternative hypothesis \n • Development of a theory based on repeated \n experiments \n

What are the different types of research studies

Animal versus human studies \n • Drawbacks: ethical concerns, and results may \n not apply to humans \n • Epidemiological studies \n • Observational studies \n • Can only indicate relationships between \n factors \n • Case control studies \n • Clinical trials

What are clinical trials

In clinical trials, an intervention’s effect on a \n certain disease or health condition is tested \n using at least two groups: the experimental \n group and the control group

What is a placebo

an imitation treatment that has no \n effect, given to the control group in \n placebo-controlled double-blind randomized \n clinical trials

Ask these questions to determine scientific validity

Who is reporting the information? \n • What are their credentials? \n • Who conducted the research and who paid \n for it? \n • Is there a conflict of interest?

Is the report based on reputable research \n studies? \n • Was there a control and an experimental \n group? \n • Was the sample size large enough to rule out \n chance variation? \n • Was a placebo effectively administered? \n • Was it a double-blind study? \n • Is the report based on testimonials? \n • Are the claims too good to be true?

Who can you trust with nutrition information

Trustworthy experts are educated and \n credentialed \n • Registered dietitian (RD) \n • Licensed dietitian \n • Nutritionist with credentials and experience \n • Professional with advanced degree(s) in \n nutrition (MS, MA, or PhD in nutrition) \n • Physician with appropriate expertise in \n nutrition

Government agencies are usually trustworthy \n • The Centers for Disease Control and \n Prevention (CDC) supports two large national \n surveys \n • National Health and Nutrition Examination Survey \n (NHANES) \n • Behavioral Risk Factor Surveillance System survey \n (BRFSS) \n • National Institutes of Health (NIH) focuses on \n specific areas of research, including cancer; \n heart, lung, and blood diseases; diabetes; \n and alternative medicine

Professional organizations publish cutting-edge \n nutrition research and information \n • These include \n • Academy of Nutrition and Dietetics (AND) \n • American Society for Nutrition (ASN) \n • American College of Sports Medicine (ACSM) \n • The Obesity Society (TOS)

What is nutrigenomics

studies the interactions among \n genes, the environment, and nutrition \n • Key theory: foods and environmental factors \n can “switch” some genes on while turning off \n others \n • Could help in reducing risk of diet-related \n disease, treating existing conditions through \n diet, and making personalized nutrition \n possible

What is the human microbiome

s the set of genes \n belonging to microorganisms that inhabit the \n human body \n • Our health is affected by the way they interact \n with our human cells and genes that are \n required for digestion \n • GI flora: helpful bacteria in our \n gastrointestinal (GI) tract

What are functional foods

have biologically active ingredients \n that provide health benefits beyond basic nutrition

What are probiotics

contain live microorganisms that \n improve the intestinal microbial balance

What are prebiotics

are nondigestible food ingredients that \n stimulate the growth and/or activity of probiotic \n bacteria

What are phytochemicals

are naturally occurring plant \n compounds believed to have health-promoting \n effects in humans

What are the 5 components of a healthful diet

adequate

moderate

nutrient dense

balanced

varied

What is an adequate diet

An adequate diet provides enough energy, \n nutrients, and fiber to support a person’s health \n • A diet adequate in one area can still be \n inadequate in another \n • A diet adequate for one person may not be \n adequate for another

What is a moderate diet

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A healthful diet contains the right amounts of \n foods for maintaining proper weight and nutrition \n

What is a nutrient dense diet

A nutrient dense diet is made up of foods and \n beverages that supply the highest level of \n nutrients for the lowest number of calories \n • Examples of nutrient dense foods are fruits, \n vegetables and whole grain

What is a balanced diet

contains the right combinations \n of foods to provide the proper proportions of \n nutrients

what is a varied diet

eating many different foods from the \n different food groups on a regular basis \n • A healthful diet is not based on only one or a few \n types of foods

What is hunger

a biological urge

What is appetite

is a psychological desire influenced by: \n • Sensory data \n • Social, cultural, and emotional cues \n • Learning

How does sensory data influence food choices

Social and cultural cues \n • Sight \n • Smell \n • Taste \n • Texture \n • Sound \n • Learned factors (family, community, religion)

What are sociocultural cues and emotions

Craving “comfort foods” \n • Associating foods with a location \n • Popcorn at the movies, or hot dogs at a baseball \n game

how does learning influence food choices

Conditioned taste aversion: avoidance of a \n food as a result of a negative experience \n such as an illness

What are some tools for designing a healthful diet

Food labels \n • 2010 Dietary Guidelines for Americans \n • The USDA Food Patterns and MyPlate \n graphic \n • Other eating plans

What are the 5 components of food labels

Statement of identity \n • Net contents of the package \n • Ingredient list \n • Name and address of the food manufacturer, \n packer, or distributor \n • Nutrition information

What is a nutrition facts panel

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The Nutrition Facts Panel contains the nutrition \n information required by the FDA \n • Label regulations began in 1973 \n • This information can be used in planning a \n healthful diet

What are on the food labels

List of nutrients \n • Fat (total, saturated, and trans) \n • Cholesterol \n • Sodium \n • Carbohydrates \n • Protein \n • Some vitamins and minerals

Serving size and servings per container \n • Serving sizes can be used to plan appropriate \n amounts of food \n • Standardized serving sizes allow for \n comparisons among similar products \n • Calories and Calories from fat per serving \n • This information can be used to determine if a \n product is relatively high in fat

What are percent daily values

Describe how much a serving of food \n contributes to your total intake of a nutrient \n • Based on a diet of 2,000 Calories per day \n • Can be used to determine if a product is low \n or high in a particular nutrient

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what are the percent daily values based on

Reference Daily Intakes (RDIs) for foods with a \n Recommended Dietary Allowance (RDA) value \n • Daily Reference Values (DRVs) for foods without \n an RDA value

nutrient claims on food label

The FDA has approved several claims related to \n health and disease \n • If current scientific evidence about a health claim \n is not convincing, the label may have to include a \n disclaimer \n • Structure–function claims such as “Builds \n stronger bones” can be made with no proof and \n therefore no actual benefits may be seen

What are dietary guidelines for Americans

A set of principles developed by \n • U.S. Department of Health and Human \n Services \n • U.S. Department of Agriculture \n • Revised every 5 years (most recently in 2015) \n • Designed to \n • Promote health \n • Reduce the risk of chronic diseases \n • Reduce the prevalence of overweight and \n obesity

What are some key dietary guidelines for Americans

Follow a healthful eating pattern across the \n lifespan \n • Limit calories from: \n • Saturated fat \n • Added sugars \n • and reduced sodium intake \n • Increase consumption of nutrient-dense foods \n • Shift to more healthful food and beverage intake \n • Support healthful eating patterns for everyone

What is my plate

Visual representation of the USDA Food \n Patterns \n • Released in 2011 \n • Replaced the previous MyPyramid graphic \n • An interactive, personalized guide that can be \n accessed on the Internet

How is my plate intended to help Americans

Eat in moderation to balance Calories \n • Eat a variety of foods \n • Consume correct proportions of the \n recommended food groups \n • Personalize their eating plan \n • Increase their physical activity \n • Set goals for gradual improvement in their \n food choices and lifestyle

what food groups are emphasized in the USA food patterns and my plate

Grains \n • Vegetables \n • Fruits \n • Diary foods \n • Protein foods

what are empty calories

Calories from solid fats and/or added sugars \n that provide few or no nutrients \n • USDA recommends limiting empty Calories to \n a small number that fit your nutrient needs, \n depending on your \n • Age \n • Gender \n • Level of physical activity

What are number and size of servings

Amounts recommended from each food group in \n the USDA Food Patterns are based on your \n • Age \n • Gender \n • Level of physical activity \n • MyPlate uses the term ounce-equivalent \n (oz-equivalent): a serving size that is 1 ounce, \n or the equivalent

What is the DASH diet

(Dietary Approaches to Stop \n Hypertension) \n • Focuses on: \n • Fruit \n • Vegetables \n • Whole grains \n • Lean protein sources \n • Limited sweets and saturated fats

How to eat out of a healthful diet

Eating Out as Part of a Healthful Diet \n • Eating in restaurants often involves \n • High-fat foods \n • Large portion sizes \n • A restaurant meal can be equivalent to the \n recommended fat or Calorie intake for an entire \n day

How to eat mindfully

Focus only on eating by turning off or putting \n away distractions \n • Take your time and savor each bite \n • Focus on the smell, taste, texture, and \n temperature of food, as well as sensations of \n satisfaction or fullness \n • Pause between bites \n • Try eating silently

What is the Mediterranean diet

MyPlate incorporates many features of the \n Mediterranean diet, in which \n • Olive oil is the primary fat \n • Daily foods are grains, legumes, nuts, \n vegetables, and cheese and yogurt \n • Eggs, poultry, fish, and sweets are eaten weekly, \n while red meat is eaten only monthly \n • Wine is included in moderation

What is the exchange system

Designed for people with diabetes \n • Food portions are organized according to the \n amount of carbohydrate, protein, fat, and \n Calories in each

What are atoms

the smallest unit of matter, atoms bond to each other to form molecules

what are molecules

groups of atoms bonded in specific \n configurations \n • Examples \n • Water is H2O \n • Carbon dioxide is CO2

Examples of large molecules

Carbohydrates, proteins, fats, and vitamins are \n usually very large molecules

What are the goals of digestion

Break these large molecules down into \n smaller molecules \n • Absorb the smaller molecules into the cells of \n the body

what are cells

the smallest unit of life

what is the cell membrane

outer layer enclosing each cell of \n the body \n • Composed of two layers of phospholipids \n • Long lipid “tails” face each other toward the \n interior of the membrane \n • Phosphate “heads” line the interior and \n exterior surfaces of the membrane \n • Cholesterol and proteins are embedded in the \n membrane

selectivly permeable

what is the cytoplasm

liquid within the cell

what are organelles

tiny structures that perform many

\n different cellular functions \n • Examples \n • Nucleus \n • Mitochondria

What are tissues

group of cells acting together to perform \n a common function \n • Examples \n • Muscle tissue \n • Nervous tissue

what is an organ

a sophisticated organization of tissues \n that performs a specific function \n • Examples \n • Stomach \n • Heart \n • Brain

what are organ systems

groups of organs working \n together for a particular function \n • Example: Gastrointestinal system

What is appetite

is a desire to eat that is stimulated by \n • Sight \n • Smell \n • Thought of food

What is hunger

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is a physiologic drive to eat that occurs \n when our body senses that we need food \n

which hormones are responsible for maintaining blood glucose levels

* insulin and glucagon

what physiological stimulus triggers hunger

low glucose levels

what are hormones

chemicals produced in specialized glands \n that travel in the bloodstream to target organs in other \n parts of the body

what ia a hormone that stimulates hunger

ghrelin

What hormones porduce a feeling of satiety

Cholecystokinin (CCK) \n • Leptin

What group of nutrients has the highest and the lowest satiety value

* Proteins have the highest satiety value \n • Carbohydrates have a lower satiety value \n than fats \n • Bulky foods provide a sense of satiety \n • Solid foods are more filling than semisolid \n foods or liquids

what is the GI tract

series of organs \n arranged as a long tube through which the food \n passes

What does the GI tract include

Organs such as the stomach and intestines \n • Sphincters: muscles that control the passage \n of material from one organ to the next

Where does digestion begin

digestion begins in the mouth

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Digestion in the mouth

chewing breaks up food and begins mechanical digestion

salivary amylase begins chemcial breakdown of carbs

minimal digestion takes place in mouth

What is the epiglottis

it covers the opening to the trachea during swallowing

what is peristalsis

the muscular contractions moving food though the GI tract

no digestion occurs in the esophagus