NDT 2043 Final Exam Review Notes Chapter 1

• Definition of nutrition: Nutrition is the scientific study of how food nourishes the body, providing essential nutrients that support growth, metabolism, and overall health.

• Food sources of all the macronutrients:- Carbohydrates: Include grains (e.g., rice, oats), fruits (e.g., bananas, apples), vegetables (e.g., potatoes, carrots), and legumes (e.g., beans, lentils). Carbohydrates are the body's primary energy source, especially important for brain function and physical activity.

  • Proteins: Sources include meat (e.g., beef, pork), poultry (e.g., chicken, turkey), fish (e.g., salmon, tuna), dairy (e.g., milk, yogurt, cheese), eggs, legumes (e.g., chickpeas, kidney beans), nuts (e.g., almonds, walnuts), and seeds (e.g., sunflower seeds, chia seeds). Proteins are crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function.

  • Fats: Sources encompass oils (e.g., olive oil, vegetable oil), butter, nuts (e.g., cashews, peanuts), seeds (e.g., flaxseeds, pumpkin seeds), avocados, and fatty fish (e.g., mackerel, sardines). Fats are vital for energy storage, insulation, hormone production, and absorption of fat-soluble vitamins (A, D, E, K).

• Calculate calories in a meal:- Carbohydrates: 4 calories per gram.
  
  $Carbohydrate \, Calories = Carbohydrate \, Grams \times 4$

  • Proteins: 4 calories per gram.
    
    $Protein \, Calories = Protein \, Grams \times 4$

  • Fats: 9 calories per gram.
    
    $Fat \, Calories = Fat \, Grams \times 9$

  • Example: A meal with 50g carbs, 20g protein, and 10g fat:- Carbs: $50 \times 4 = 200$ calories.

    • Protein: $20 \times 4 = 80$ calories.

    • Fat: $10 \times 9 = 90$ calories.

    • Total: $200 + 80 + 90 = 370$ calories. This example illustrates how to gauge the caloric content of a meal based on macronutrient composition.

  • Percentage of calories from each macronutrient:- (% of calories from macronutrient) = (Calories from macronutrient / Total calories) * 100

    • Example (using prior calculation results):- % calories from Carbs: $(200 / 370) \times 100 = 54\,$

      • % calories from Protein: $(80 / 370) \times 100 = 22\,$

      • % calories from Fat: $(90 / 370) \times 100 = 24\,$ This helps evaluate dietary balance and health.

• Chronic Diseases with a direct nutrition link:- Heart disease: Often linked to diets high in saturated fats, trans fats, and cholesterol, which contribute to plaque buildup in arteries.

  • Type 2 diabetes: Poor nutrition can lead to insulin resistance and obesity, key factors in its development.

  • Some cancers: Diets low in fruits and vegetables may increase risk for certain cancers due to lack of protective nutrients.

  • Obesity: Associated with excessive caloric intake and insufficient physical activity, often linked to increased risk of various chronic diseases.

• Macronutrients vs Micronutrients:- Macronutrients: Needed in large amounts (carbohydrates, proteins, fats) to provide energy and structural components for cells.

  • Micronutrients: Needed in small amounts (vitamins, minerals) to support a myriad of physiological functions and to prevent deficiencies.

• Who should you obtain nutrition advice from: Seek guidance from a Registered Dietitian Nutritionist (RDN), a professional trained to assess nutrition needs and provide evidence-based recommendations.

• General recommendations of the Dietary Guidelines for Americans (DGA):- Follow a healthy dietary pattern at every life stage to ensure balanced nutrition and wellness.

  • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations, promoting a sustainable healthy eating pattern.

  • Focus on meeting food group needs with nutrient-dense foods and beverages while staying within calorie limits to maintain a healthy weight.

  • Limit foods and beverages high in added sugars, saturated fat, and sodium to reduce chronic disease risk and maintain health, while encouraging moderation of alcohol consumption.

• Components of MyPlate:- Fruits: Should make up a substantial part of the diet, offering vitamins, minerals, and fiber.

  • Vegetables: Varying types and colors provide diverse nutrients and phytochemicals beneficial to health.

  • Grains: At least half should be whole grains, which offer more fiber and nutrients compared to refined grains.

  • Protein Foods: Include a variety of sources, emphasizing lean meats, poultry, fish, beans, legumes, nuts, and seeds.

  • Dairy: Encourage low-fat or fat-free options rich in calcium and vitamin D.

• Acceptable Macronutrient Distribution Ranges (AMDRs):- Carbohydrates: 45-65% of total calories for balanced energy.

  • Fats: 20-35% of total calories to support metabolic processes and nutrient absorption.

  • Proteins: 10-35% of total calories to ensure adequate tissue repair and hormone production.

/