NEP 2380 Exam 1

Provide a working definition of nutrition

the science of the nutrients in foods and their actions within they body; the study of nutrients in foods and body's handling of them

Describe factors that influence food choices

-Personal Preference: taste; people like the flavor (sugar & salt)

-Habits: they have always eaten the same thing for breakfast

-Ethnic Heritage/Regional Cuisines: people tend to prefer the foods they grew up eating, their cuisines reflect unique combinations of local ingredients & cooking styles

-Social Interactions: meals are often social events

-Availability, Convenience, Economy: people often eat foods that are accessible, quick and easy to prepare, and within their financial means

-Positive/Negative Associations: foods associated with happy occasions, & negative experiences can have long-lasting influences on food preferences

-Emotions: emotions guide food choices & eating behaviors; some people cannot eat when they are emotionally upset

-Values: food choices may reflect people's religious beliefs, political views, or environmental concerns

-Body Image: some people select certain foods & supplements that they believe will improve their physical appearance & avoid those that they believe might detrimental

-Nutrition/Health Benefits: consumers make food choices they believe will improve their health

List the nutrient classes

1. Macronutrients \= energy, organic (CHO, PRO, FAT)

2. Micronutrients \= no energy (vitamins: organic *do not yield energy in themselves*, minerals: inorganic)

3. Water \= no energy, inorganic

Identify the non-nutrients discussed in class

Fiber \= starch-like, in plants (we cannot digest; important for health)

Phytochemicals \= no nutritional value but in plants and provide lots of health benefits

Alcohol (ETOH) \= has caloric value

Identify whether a nutrient is organic or inorganic

1. organic \= hydrogen, oxygen & carbon

2. inorganic \= does not contain carbon

Identify which nutrient classes provide energy & for each of these energy-yielding nutrient classes, state the amount of energy provided per gram

1. Carbohydrate \= 4kcal/g

2. Protein \= 4kcal/g

3. Fat \= 9kcal/g

Calculate how much energy (kcalories) is in a product. What percent of total kcalories comes from fat, carbohydrates & protein?

????

Differentiate between kcalories, calories, & joules

Calories \= tiny units of energy

1,000 calorie units \= 1 kcal

kcals is how energy is measured in food

joule \= international unit for measuring energy

Define energy density

\= measure of the energy of a food provides relative to the amount of food (kcal/g)

- lower energy density meals (more food and nutrients with less calories) are better than higher energy density meals (less food and nutrients with more calories)

CHO energy density

4 kcals/g

PRO energy density

4 kcals/g

FAT energy density

9 kcals/g

ETOH (alcohol) energy density

7 kcals/g

Discuss Dietary Reference Intakes (DRI) & the four parts of the DRI including the EAR, RDA, AI, & UL

\= a set of values for the dietary nutrient intakes of healthy people in the US and Canada

- includes EAR, RDA, AI, & UL

Estimated Average Requirements (EAR)

is the intake level for a nutrient at which the needs of 50% of the population will be met

Recommended Dietary Allowance (RDA)

recommendations dietary allowance of a certain food

- 90% of the population

Adequate Intake (AL)

is the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate - used when an RDA cannot be determined

- when RDA is not referred

- so how little you need

Tolerable Upper Intake Level (UL)

is the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases

- how much you can eat without experiencing toxicity

Describe how alcohol resembles nutrients & explain why it is not considered a nutrient

alcohol yields energy (7kcal/g) when metabolized, but is not considered a nutrient because it does not support growth & maintenance, or repair of the body

State the Acceptable Macronutrient Distribution Ranges (AMDR) & how they relate to a healthy diet

45-65% kcal from CHO

20-35% kcal from FAT

10-35% kcal from PRO

\= AMDRA is the predetermined ranges of intake for specific macronutrient energy nutrients in our diet. They provide us with the most energy and/or calories

What are five key facts to keep in mind when using nutrient recommendations?

1. Estimates apply to healthy people

2. Recommendations\=targets

3. Most nutrient recommendations intend to get through diet

4. Recommendations apply to average daily intakes

5. Each DRI category has a specific purpose

How to determine kcal distribution percentage:

number of kcals from macronutrient/total number of kcals

List and describe the six principles of diet-planning

-adequacy:?

-balance:?

-kcalorie control:?

-nutrient density: nutrient content of a food relative to its energy content (not calories), nutrient/kcal, the more nutrient and fewer kcals -\> the higher the nutrient

-moderation:?

-variety:?

Discuss the Dietary Guidelines for Americans (DGA)

- started in 1980

- reviewed: every 5 years (it's the law)

- revised: (nutrition is always changing)

- primary audiences: are nutrition or health professionals

- applies: to healthy Americans and ages 2+

- aim: to prevent chronic disease, not treat disease

- uses: the federal food programs

Challenges in Developing the Dietary Guidelines for Americans

- specific recommendations difficult to formulate

- hard to convert nutrient recommendations into practical, food-based recommendations

Healthy Eating Patterns

3 types

1. Healthy US-Style Eating Pattern

2. Healthy Mediterranean-Style Eating Pattern

More fruits, veggies, seafood...less dairy products

3. Healthy Vegetarian-Style Eating Pattern

Added sugars

-Not naturally occuring

-Things like high fructose corn syrup

-Why care? Primary sources in diet

-Goal:

Dietary Cholesterol

-2010 DGA: limit dietary chol to 300 mg/day

-2015 DGA: wording not prominent

-Does not mean to disregard dietary cholesterol

-Limiting saturated fat in diet\=limiting cholesterol

Caffeine

-Most evidence from coffee consumption

-3-5 8/oz cups per day or providing up to 400 mg/d

-Varies based on what coffee you're drinking (strength of roast)

Sodium

Alcohol-Moderation

Men\=less than or equal to 2 drinks/d

Women\=less than or equal to 1 drink/d

Alcohol-What is a drink?

5 oz wine, 12 oz beer, 10 oz wine cooler, 1 ½ oz liquor (80 proof whiskey, gin, brandy, rum, vodka)

Alcohol-excessive drinking

Men\=greater or equal to 5 drinks on any day or greater than or equal to 15 drinks per week

Women\= greater than or equal to 4 drinks any day or greater than or equal to 8 drinks per week

Alcohol-binge drinking

Men\= greater than or equal to 5 drinks/2 hrs

Women\=greater than or equal to 4 drinks/2hrs

Food guides

Nutrition education tool translating scientific knowledge and dietary standards and recommendations into practical form for use by those who have little to no training in nutrition