Evidence-Based Principles of Healthy Nutrition & Lifestyle

PHRM 3540

What is a dietary pattern?

it is the combination of foods & beverages that constitutes an individual’s complete dietary intake over time

When is a dietary pattern healthy?

when we consume a variety of foods balanced by a moderate intake of each food to meet individual nutrient needs

What equates to the basis of a healthy dietary pattern?

whole foods

What are nutrients?

the components of food indispensable to the body’s function

What are the 6 classes of nutrients?

carbohydrates/saccharides/sugars, fats/lipids/fatty acids, proteins/amino acids, vitamins, minerals, & water

What are essential nutrients?

nutrients that cannot be synthesized by the body & must be consumed in the diet

What are non-essential nutrients?

nutrients the body synthesizes from other compounds

What are conditionally-essential nutrients?

non-essential nutrients the body may not produce sufficient quantities of during illness or stress

What is not an essential vitamin?

vitamin K

How many essential amino acids are there?

9

How many essential fatty acids are there?

2: linoleic acid (LA) & alpha linolenic acid (ALA)

What are macronutrients?

energy-yielding nutrients; needed in higher amounts

What are the 5 types of macronutrients?

carbohydrates (sugars), fat (lipids), protein (amino acids), alcohol (not a nutrient), & water (sometimes considered)

What is a kcal?

a measurement of energy

What is energy need dependent upon?

age, sex, weight, physical activity, disorders, & basal metabolic rate (BMR)

When energy intake exceeds energy expenditure, how is the surplus stored?

predominately as triglycerides (fat) in adipose tissue, but limited amounts stored as glycogen in the liver & skeletal muscle

What is glycogen?

the body’s carbohydrate reserve

When energy expenditure exceeds energy intake, what occurs?

weight loss

What are micronutrients?

non-energy yielding nutrients

What do micronutrients play an essential role in?

• enabling energy metabolism

• building & maintaining bone/dental health

• supporting growth & development

• acting as enzyme cofactors & coenzymes

• regulating gene expression & cell signaling

• supporting immune function

• protecting against oxidative damage

• maintaining fluid & electrolyte balance

• supporting oxygen transport & red blood cell formation

  • supporting the nervous system & muscle function

What are the 2 types of micronutrients?

vitamins & mineralsW

What are the 2 types of vitamins?

water-soluble & fat-soluble

What are the water-soluble vitamins?

vitamin C (ascorbic acid) & vitamin b complex

What are the 8 vitamins that make up the vitamin B complex?

• thiamin (B1)

• riboflavin (B2)

• niacin (B3)

• pantothenic acid (B5)

• pyridoxine (B6)

• biotin (B7)

• folate (B9)

• cobalamin (B12)

What are the fat-soluble vitamins?

vitamin A, vitamin D, vitamin E, & vitamin K

Where are fat-soluble vitamins generally stored?

in the body

Why are water-soluble vitamins not stored in the body?

limited storage & required regular dietary intake

What vitamin is a notable exception to water-soluble vitamins not being stored in the body?

vitamin B12; the body can maintain substantial stores for several years

Can minerals accumulate and become toxic when consumed in excess?

yes

What are the 2 types of minerals?

macrominerals & microminerals

What are the macrominerals?

sodium (Na), chloride (Cl), potassium (K), calcium (Ca), phosphorus (P), & magnesium (Mg)

What are microminerals also known as?

trace minerals

What are the essential trace minerals?

iron, zinc, iodine, selenium, copper, manganese, & molybdenum

What are examples of food additives?

preservatives, emulsifiers, antioxidants, stabilizers, flavors, & colors

What are phytochemicals?

bioactive compounds of plant origin that contribute to health

What can phytochemicals do?

• help regulate inflammation & immune function

• may improve cardiovascular health by supporting blood vessel function & blood pressure regulation

• can influence gene expression, cell signaling, & cellular repair processes

• may support a healthy gut microbiome

• associated with a reduced risk of some chronic diseases, including CVD, T2D, & certain cancers

What is fiber?

indigestible portion of plant foods that contribute to health

Is organic certification a production standard, not a nutrtition standard?

yes

What do organic livestock not recieve?

antibiotics nor growth-promoting hormornes

What makes a food processed?

• washing

• cleaning

• milling

• cutting

• chopping

• heating

• pasteurizing

• blanching

• cooking

• canning

• freezing

• drying

• dehydrating

• mixing

• packaging

What is the problem with modern food processing?

it removes nutrients & adds additives

What is an ultraprocessed food?

inexpensive ingredients combines with food additives to increase flavor & shelf-life; most contain little to no whole foods & have little nutritional value

What happens to foods in Group 1: Unprocessed or Minimally Processed Foods?

removal of inedible/unwanted parts; doe snot add substances to the original food

What happens to foods in Group 2: Processed Culinary Ingredients?

derived from Group 1 foods or from nature by processes including pressing, refining, grinding, milling, & drying

What happens to foods in Group 3: Process Foods?

foods from Group 1 or 2 with the addition of oil, salt, or sugar by means of canning, pickling, smoking, curing, or fermentation

What happens to foods in Group 4: Ultra-processed Foods?

formulations made from a series of processed including extraction & chemical modification: very little intact Group 1 foods

What is Michael Pollan’s food advice?

“Eat food. Not too much. Mostly plants.”

What are the Dietary Reference Intakes (DRI)?

nutrient intake standards set for vitamins, minerals, water, carbohydrates, fats, proteins, fiber, & energy

What are the Estimated Average Requirements (EAR)?

average nutrient requirements for a specific age, sex, & life-stage group

What is EAR used to asses?

primarily nutrient adequacy in populations

What happens when insufficient evidence exists to establish an EAR or RDA?

an Adequate Intake (AI) is developed instead

What are the Recommended Dietary Allowances (RDA)?

a nutrient intake value at which the needs of almost all healthy individuals in a given age & sex group are met

What does meeting or exceeding the RDA generally indicate?

adequate intake

What is RDA used to evaluate?

whether an individual’s usual intake us likely sufficient

What is the Tolerable Upper Intake Level (UL)?

the highest level of usually daily nutrient intake likely to pose no risk of adverse health effects

Is the UL a goal?

no, it is a ceiling value

What does the UL help assess?

supplements & excess amounts of fortified foods

What are the Acceptable Macronutrient Distribution Ranges (AMDR)?

ranges of intake recommended, associated with reduced risk of chronic disease

What % of AMDR total energy is carbohydrates, protein, fat?

45-65%, 10-35%, & 20-35%

How much energy do carbohydrates yield?

4 kcal/g

How much energy do fats yield?

9 kcal/g

How much energy do proteins yield?

4 kcal/g

How much energy does alcohol yield?

7 kcal/g

How much energy does water yield?

0 kcal/g