Nutrition Overview and Dietary Standards

Risk Factors: Conditions or behaviors that increase the likelihood of developing a disease; they can include genetic, environmental, and lifestyle components.
Chronic Disease: A long-lasting condition that typically can be controlled but not cured.
- Examples:
- Heart Disease: Risk factors include high blood pressure, high cholesterol, smoking, and physical inactivity.
- Diabetes: Associated with obesity, sedentary lifestyle, poor diet, and genetics.
- Cancer: Linked to genetics, lifestyle choices (such as smoking), and environmental exposures.
Diet and Lifestyle Habits: Poor diet (high in saturated fats, sugars), sedentary lifestyle, smoking, and excessive alcohol use can increase the risk of chronic diseases.

Emotional factors, cultural influences, social settings, allergies, and accessibility can all shape our food choices and preferences.

Essential Nutrients: Nutrients that must be obtained from food because the body cannot make them in sufficient quantities.
Organic Nutrients: Compounds that contain carbon, which include carbohydrates, proteins, fats, and vitamins.
Inorganic Nutrients: Do not contain carbon (e.g., minerals and water).
Macronutrients: Nutrients required in large amounts (carbohydrates, proteins, fats).
Micronutrients: Nutrients needed in smaller amounts (vitamins and minerals).

Carbohydrates: 4 calories per gram; provide energy.
Proteins: 4 calories per gram; essential for growth, repair, and maintenance.
Fats (Lipids): 9 calories per gram; provide energy, support cell growth, protect organs.
Alcohol: 7 calories per gram; not a nutrient, but provides energy.
Vitamins: Organic compounds essential for normal growth and nutrition, required in small quantities.
Minerals: Inorganic substances that help with body processes and structures (e.g., calcium, iron).

Scientific Method: A systematic approach to research involving observation, hypothesis formulation, experimentation, and conclusion.
Primary Research: Original studies presenting new findings. Characteristics include hypothesis testing and publication in peer-reviewed journals.
Secondary Research: Reviews or syntheses of multiple primary studies; credibility established by recognizing reputable sources.
Indicators of Unreliable Information: Lack of citations, unsupported claims, or sensationalized language in an article can signal questionable reliability.

DRI: Dietary Reference Intakes; a set of reference values for dietary nutrient intake.
EAR: Estimated Average Requirement; the average daily intake level estimated to meet the requirement of half the healthy individuals.
RDA: Recommended Dietary Allowance; the average daily intake sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals.
AI: Adequate Intake; established when RDA cannot be determined; based on observed or experimentally determined estimates.
UL: Tolerable Upper Intake Level; the maximum daily intake unlikely to cause adverse health effects.
DRI's are used to assess dietary needs and to make Recommendation food choices.

Anthropometric Measurements: Measurements of body size and composition (e.g., height, weight, BMI).
Biochemical Tests: Laboratory measures of blood, urine, or tissue samples to assess nutrient levels and functioning.
Clinical Observations: Analyzing physical signs and symptoms of nutrient deficiencies or excesses.
Dietary/Personal Health History: Gathering details about dietary habits and medical history to identify potential nutritional issues.

Learning to read a food label is crucial for making healthy dietary choices. Key sections include:
- Serving Size: The standard measure of portion, which affects nutritional content.
- Calories per Serving: Indicates the energy content of the food item.
- Saturated Fat, Sodium, Fiber: Critical nutrients to monitor for health concerns.
Ingredients Listing: Items are listed in descending order by weight.
% DV (Daily Value): Indicates how much a nutrient in a serving contributes to a daily diet.
- Good Source: 10-19% of the DV per serving.
- Excellent Source: 20% or more of the DV per serving.
Calculating Calories: To determine total calories from macronutrients in a food label, multiply the grams of each macronutrient by its caloric value (4 kcal/g for carbs/proteins, 9 kcal/g for fats).

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