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:

  1. Poor Diet (high in processed foods and low in whole foods).

  2. Physical Inactivity (low levels of exercise).

  3. Smoking (major contributor to chronic diseases).

  4. 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:

  1. Follow a healthy eating pattern (includes all food groups).

  2. Focus on nutrient density (nutrients per calorie).

  3. Limit added sugars, sodium, and saturated fat.

  4. 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:

  1. Adequacy – Provides all necessary nutrients.

  2. Balance – Correct proportions among food groups.

  3. Calorie Control – Managing portion sizes.

  4. 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

  1. Basal Metabolic Rate (BMR) – Calories burned at rest.

  2. Physical Activity – Movement-based energy expenditure.

  3. 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.