Exam 1 Review
Absolutely! I'll break down each chapter further with key details, examples, and practical applications to help you grasp the material thoroughly.
Unit 1 Detailed Study Outline: Foundations of Nutrition
Chapter 1: Nutrition in Health
Dietary Reference Intakes (DRI):
EAR (Estimated Average Requirement): Average daily nutrient intake estimated to meet the needs of 50% of healthy individuals in a group.
RDA (Recommended Dietary Allowance): Higher standard than EAR—covers 97-98% of individuals’ nutritional needs.
AI (Adequate Intake): Used when an RDA cannot be determined; based on observed intake levels in healthy populations.
UL (Tolerable Upper Intake Level): Maximum intake unlikely to cause harm.
AMDR (Acceptable Macronutrient Distribution Range): Recommended percentage range for carbs, fats, and proteins.
Recommended Dietary Allowances (RDA):
Developed by the Food and Nutrition Board.
Provides guidelines for nutrient intake to prevent deficiencies.
Characteristics of Positive Eating Patterns:
Emphasis on whole foods (fruits, vegetables, whole grains).
Balanced macronutrient intake (carbs, proteins, fats).
Mindful eating and portion control.
Characteristics of Detrimental Eating Patterns:
High intake of ultra-processed foods (fast food, sugary beverages).
Excess saturated fats, sodium, and added sugars.
Low fiber intake, leading to digestive issues.
Diet Quality in the U.S.:
Many Americans do not meet recommended intake for fruits, vegetables, and fiber.
High consumption of added sugars and saturated fats.
Healthy People 2030:
National initiative aiming to improve public health through nutrition and lifestyle interventions.
Four Modifiable Lifestyle Risk Factors:
Poor Diet (high in processed foods and low in whole foods).
Physical Inactivity (low levels of exercise).
Smoking (major contributor to chronic diseases).
Excess Alcohol Consumption (linked to obesity and liver disease).
Lifestyle Medicine Characteristics:
Focus on prevention rather than treatment.
Includes nutrition, exercise, stress management, and social connections.
Potential Future Benefits of Nutrigenomics:
Personalized nutrition plans based on genetic makeup.
Targeted interventions for disease prevention.
Chapter 2: Guidelines for Healthy Eating
Four Broad Dietary Guidelines:
Follow a healthy eating pattern (includes all food groups).
Focus on nutrient density (nutrients per calorie).
Limit added sugars, sodium, and saturated fat.
Encourage physical activity alongside diet.
Healthy U.S.-Style Eating Pattern vs. Typical American Diet:
Higher intake of fiber-rich whole foods.
Lower consumption of highly processed and fast foods.
Four Principles of Healthy Eating:
Adequacy – Provides all necessary nutrients.
Balance – Correct proportions among food groups.
Calorie Control – Managing portion sizes.
Variety – Incorporating diverse food sources.
Examples of Nutrient-Dense Foods:
Leafy greens, beans, lean meats, whole grains.
MyPlate Graphic:
Divided plate illustrating food group proportions (fruits, vegetables, grains, protein, dairy).
Health Benefits of MyPlate Groups:
Fruits and vegetables: Rich in vitamins and fiber.
Grains: Provide essential energy.
Proteins: Support muscle and cell repair.
Dairy: Bone-strengthening calcium.
Nutrition Guidelines Comparison:
American Heart Association – Heart-healthy diet, less saturated fat.
American Cancer Society – Higher fiber intake, minimal processed meats.
American Institute for Cancer Research – Plant-based emphasis, limited alcohol intake.
Chapter 3: Carbohydrates
Classification of Carbohydrates:
Simple – Sugars (glucose, fructose, lactose).
Complex – Starches and fiber.
Sources of Carbohydrates:
Fruits, vegetables, grains, dairy.
Glycemic Load Debate:
Helps determine how food affects blood sugar levels.
Functions of Carbohydrates:
Primary energy source for the brain and muscles.
Replacing Low-Fiber Foods with Higher-Fiber Foods:
Swap white rice for brown rice.
Choose whole-wheat bread over white bread.
Dietary Guidelines for Carbohydrates:
Consume at least 50% of daily energy from complex carbohydrates.
Ways to Increase Whole Grain Intake:
Opt for oatmeal, quinoa, and whole wheat pasta.
Benefits and Disadvantages of Sugar Alternatives:
Pros: Reduced calorie intake, better for diabetics.
Cons: Potential digestive issues, artificial ingredients.
Chapter 4: Protein
Essential vs. Nonessential Amino Acids
Essential: Must be obtained from food (e.g., leucine, lysine).
Nonessential: Body can synthesize (e.g., alanine, glutamine).
Protein Functions
Supports growth, repair, enzyme production, and immune function.
Positive Nitrogen Balance Conditions
Growth periods, pregnancy, recovery from illness.
Complete vs. Incomplete Protein Sources
Complete: Animal-based (meat, fish, eggs, dairy).
Incomplete: Plant-based (beans, lentils, nuts).
Protein Requirement Calculation
Typically 0.8g per kg of body weight for adults.
Shifting Protein Choices for Health
More plant-based proteins (beans, tofu) vs. red meat.
Conditions Increasing Protein Needs
Athletes, post-surgery recovery, pregnancy.
Lean Protein Sources
Chicken breast, fish, legumes, Greek yogurt.
Nutrient Deficiencies in Vegetarian Diets
Iron, vitamin B12, omega-3s—supplementation may be needed.
Nitrogen Balance Determination
Measurement of nitrogen intake vs. excretion.
Chapter 5: Lipids
Types of Fatty Acids & Health Impact
Saturated: Meat, dairy—may raise LDL cholesterol.
Monounsaturated: Olive oil, avocados—heart-healthy.
Polyunsaturated: Fatty fish, walnuts—supports brain function.
Dietary Cholesterol Sources
Egg yolks, shellfish, red meat.
Synthetic Trans Fat Sources
Processed baked goods, fast food—linked to heart disease.
Fat Functions in the Body
Energy storage, insulation, cell membrane integrity.
Fat Digestion & Absorption
Begins in the small intestine, aided by bile from the liver.
Omega-3 Sources
Fatty fish, flaxseeds, chia seeds—anti-inflammatory benefits.
Strategies for Healthier Fat Choices
Reduce trans fats, swap butter for olive oil, eat more fish.
Chapter 6: Vitamins
Fat-Soluble vs. Water-Soluble Vitamins
Fat-soluble: A, D, E, K—stored in the liver.
Water-soluble: C, B vitamins—excreted more easily.
Vitamin Functions
Antioxidants, metabolism regulation, immune support.
When Vitamin Supplements May Be Necessary
Deficiency risks (vegans may need B12), pregnancy, older adults.
Food Sources for Individual Vitamins
Vitamin A: Carrots, sweet potatoes
Vitamin C: Citrus fruits, peppers
Vitamin D: Salmon, fortified dairy
Improving Intake of Shortfall Vitamins
More whole foods, fewer processed items.
Choosing a Quality Supplement
USP certification, balanced nutrient profile.
Chapter 7: Water & Minerals
Healthy Fluid Requirement
Generally 2.7L/day for women, 3.7L/day for men (varies by activity level).
Mineral Homeostasis Mechanisms
Kidney regulation, bone mineral storage, absorption control.
Sources of Minerals
Calcium: Dairy, leafy greens
Iron: Meat, beans
Potassium: Bananas, sweet potatoes
Functions of Minerals
Electrolyte balance, enzyme function, bone strength.
Why Eat Less Sodium?
Excess sodium raises blood pressure—processed foods are a major source.
Benefits of Increasing Calcium & Potassium Intake
Stronger bones, better muscle function, blood pressure regulation.
DASH Diet
Reduces sodium, emphasizes fruits, vegetables, whole grains.
Chapter 8: Energy Balance
Three Factors in Total Calorie Expenditure
Basal Metabolic Rate (BMR) – Calories burned at rest.
Physical Activity – Movement-based energy expenditure.
Thermic Effect of Food – Energy used for digestion.
BMR Calculation
Dependent on age, weight, gender. Harris-Benedict Equation is commonly used.
Total Calorie Requirement Calculation
BMR × activity level factor = total needs.
BMI Calculation & Evaluation
BMI = weight (kg) / height² (m²)
Classification: Underweight (<18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese (>30).
Waist Circumference Measurement Importance
Central obesity linked to metabolic diseases.
Strategies for Portion Control
Use smaller plates, mindful eating, tracking intake.
Healthier Substitutes for High-Calorie Foods
Swap fries for baked sweet potatoes, soda for infused water.
Calorie Value of Food Based on Macronutrients
Carbs & protein = 4 kcal/g, fat = 9 kcal/g.
Physical Activity Guidelines for Adults
150 minutes moderate or 75 minutes vigorous exercise weekly.