Nutrition and Dietary Patterns Exam Notes

DIETARY PATTERNS

• Comparison of Dietary Patterns
  • Inquiry into whether some patterns are healthier than others.
  • Features of traditional diets analyzed.
  • Commonalities and differences among various traditional diets identified.
  • Traditional diets are often considered superior for health; reasons explored.

CARBOHYDRATES

• Recommended Intake
  • Daily carbohydrate requirements differ:
  • Sedentary individuals: specific guidelines of grams per kg body weight.
  • Endurance athletes: higher requirements noted.
• Types of Carbohydrates
  • Main types include simple sugars, complex carbohydrates, and fiber.
  • Different types influence health variably (e.g., glycemic index).
• Carbohydrate Storage
  • Blood glucose vs glycogen stored in muscles and liver.
  • Importance of controlling blood sugar for overall health explored.

FATS

• Types of Fatty Acids
  • Discussion of saturated, unsaturated, and trans fats.
• Common Forms of Fat
  • Most prevalent fat in diet and body identified (triglycerides).
• Cholesterol
  • Definition and types (LDL vs HDL) explained.
• Health Recommendations
  • Advice on fats to consume more or less for better long-term health.

PROTEIN

• Recommended Intake
  • Needs quantified for sedentary people and athletes (grams per kg body weight).
• Composition of Proteins
  • Definition and components (amino acids).
  • Distinction between essential and non-essential amino acids.
• Energy Source from Proteins
  • Explanation of how proteins can be converted to energy.
• Body Functions
  • Vital roles of proteins in body functions (e.g., muscle repair, enzyme production).
  • Notes on protein storage in the body.

DIETARY ASSESSMENT

• Understanding Dietary Assessment
  • Definition and its importance in evaluating diet health.
• Methods
  • Various techniques to assess dietary habits outlined.
• Criteria for Healthy Diet
  • Factors to evaluate the healthiness of a diet discussed.
• Purpose of Assessment
  • Reasons for conducting dietary assessments highlighted.

VITAMINS AND MINERALS

• Common Misconception
  • The notion that "more is better" examined.
• Types of Vitamins
  • Distinction between fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B-complex, C).
• Health Issues from Deficiency
  • Major health problems associated with lack of specific vitamins identified.
• Mineral Deficiencies
  • Prevalence of mineral deficiencies in New Zealand discussed.
• Absorption Factors
  • Factors influencing vitamin and mineral absorption noted.

ENERGY

• Energy Balance
  • Overview of the energy balance equation defined as energy in vs energy out.
• Energy Expenditure
  • How the body expends energy through metabolism, exercise, etc.
• Consequences of Imbalance
  • Implications of excess energy intake leading to fat gain (cellular changes).
• Measuring Energy
  • Complexity of accurately measuring energy intake and expenditure addressed.

ALCOHOL

• Nutritional Classification
  • Exploration of whether alcohol qualifies as a nutrient.
• Nutrient Absorption Impact
  • Discussion on the effects of alcohol on nutrient absorption.
• Long-term Consequences
  • Examination of risks and long-term health effects of alcohol consumption.
• Social Interactions
  • Consideration of enjoyable social life without alcohol.
• Acute Alcohol Consumption
  • Short-term effects of binge drinking analyzed.

ENERGY AND EXERCISE

• Energy Sources for Muscles
  • Types of nutrients (carbohydrates, fats, proteins) that can be utilized.
• Energy Currency
  • Explanation of ATP as the primary energy currency in muscles.
• Energy Storage
  • Locations of energy storage in the body outlined (liver, muscles).
• Energy Utilization During Activity
  • Factors that determine whether glucose or fats are used during exercise; blood glucose and glycogen storage maximization discussed.

FUELLING FOR EXERCISE

• Optimal Nutrition Timing
  • Recommended foods and drinks before, during, and after exercise discussed.
• Supplement Necessity
  • Evaluation of the necessity of supplements for athletes, along with sources for reliable supplement information.
• Supplement Questions
  • Key questions to consider before starting any supplement.

DISORDERS THAT AFFECT NUTRITION

• Common Eating Disorders
  • Identification of prevalent eating disorders and their characteristics.
• Dangerous Eating Disorders
  • Overview of the most severe eating disorder, with associated symptoms/behaviors.
• Communication Difficulty
  • Challenges of discussing eating disorders among sufferers.
• Causes of Eating Disorders
  • Multiple potential causes, recognizing that not all origins are known.

DISORDERS OF THE GI TRACT WHICH AFFECT NUTRITION

• Gluten Sensitivity
  • Definition of the condition associated with gluten sensitivity and whether it's real or imaginary debated.
• Impact on the GI Tract
  • Consequences of sensitivity on the GI tract's surface and nutrient absorption discussed.