Nutrition Chapter 1-4 Study Guide PDF

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Chapter 1: Nutrition: The science of foods, the nutrients and substances therein, with action, interaction, and balance in relation to disease and health; and the process by which the organism (human body) ingests, and absorbs. Malnutrition: A condition from eating a diet which does not supply a healthy amount of one or more nutrients. Overnutrition: Form of malnutrition in which the intake of nutrients is oversupplied. Energy yielding nutrients: These are; Macronutrients, Carbohydrates, and Lipids. Phytochemical: Plant components in fruits, vegetables, legumes, and whole grains. Not considered essential nutrients. Zoochemical: Components in animals. Not considered essential nutrients. Nutrient Deficiency: Occurs when the body doesn’t absorb or get food from the necessary amount of a nutrient. 6 Classes of Essential Nutrients: Carbohydrates: Composed of mainly elements; carbon, hydrogen, and oxygen. Two types, simple carbohydrates and complex carbohydrates. Simple carbs are sugar. Complex are starch and fiber. Glucose comes from carbs, and provide an average of 4kcals/gram. Lipids: Fats, oils, and cholesterol. Composed of mainly carbon, oxygen, and hydrogen. Yields around 9kcals/gram. They are insoluble in water. Proteins: Composed of hydrogen, carbon, and oxygen, and also contains nitrogen. They provide energy for the body and on average are 4kcals/gram. Vitamins: Consist of more elements including, carbon, hydrogen, oxygen, nitrogen, phosphorus, sulfur, and more. They enable many chemical

reactions in the body. Vitamins can help aid the body, but don’t provide any usable energy for the body. There are 13 different types of vitamins. Minerals: They are simple and inorganic in structure, and only contain carbon atoms bonded with hydrogen atoms. Minerals yield no energy for the body, but are required for normal function. Minerals play a role in the nervous system, the skeletal system, and water balance. Minerals are divided into 2 groups: major and trace minerals. Water: 6th class of nutrients, also inorganic. Water is H20, and provides numerous vital functions for the body. Acts as a solvent and transports nutrients to cells. It also aids in regulating body temperature. Alcohol (not an essential nutrient) Has 7 kcal/gram. To Calculate the Calories for a Food You: First, multiply the amount of carbs, proteins, fat, and alcohol by their fuel values, and then add them all together to get the total amount of calories. Major Characteristics of the North American Diet: 16% of their food intake is proteins, 50% are carbohydrates, and 33% is fat. These vary year by year, but stay pretty similar. Most people are eating more than they need to maintain a healthy weight. Animal sources such as meat, seafood, dairy products, and eggs, supply about ⅔ of the protein intake in north america. About half of the carbs are simple, and half are complex. Factors that Affect Food Choices: Food, flavor, texture, appearance, lifestyle, routines and habits, food cost and availability, environment, food marketing, and health and nutrition concerns, knowledge, and beliefs. General Categories of Nutritional Status: In a well nourished person, the total daily intake of protein, fat, and carbs, weight about 450 grams (about a pound). The daily typical mineral intake is

20 grams, and the daily vitamin intake is less than 300mg (1/15 of a tsp). 3 general categories; desirable nutrition, undernutrition, and overnutrition. The Role of Genetics in the Development of Nutrition-Related Diseases: Most chronic nutrition related diseases (diabetes, cancer, osteoporosis, cardiovascular disease, hypertension, and obesity) are influenced by interactions among genetic, nutritional, and other lifestyles. High risk conditions are associated with having more than one first degree relative with a specific disease. Types of Nutritional Claims on Food Labels and Supplement Packaging: Claims such as, increasing muscle growth, enhancing sexuality, boost energy, reduce body fat, increase strength, increase longevity, and improve brain function.

Chapter 2: DRIs (Dietary Reference Intakes) and EAR’s (Estimated Average Requirements): DRIs differ by life stage and include EARs, RDAs (Recommended Dietary Allowances, AIs (Adequate Intakes), Tolerable Upper Intake Levels (Upper Levels or ULs), and Estimated Energy Requirements (EERs). EARs: Daily Nutrient Intake Amounts estimated to meet the needs of half of the people in a life stage. They are only set if a method exists for accurately measuring whether intake is adequate. RDAs: Based on a multiple of EARs. AIs: Daily intake amounts set for nutrients for which there are insufficient data to establish an EAR. They should cover the needs of virtually all individuals in a specific life stage.

ULs: Maximum daily intake amount of a nutrient that is not likely to cause adverse health effects in almost everyone. EERs: Average Daily Energy Needs. AMDRs: For each macronutrient, the Acceptable Macronutrient Distribution Ranges (AMDRs) provide a range of recommended intake, as a percentage of energy. DRIs: Mainly intended for dieting purposes. Nutrient density is a tool for assessing the nutritional quality of individual foods. How to Calculate the Energy Provided by Info on a Nutritional Facts Label: Daily Values (DVs) and Compare to DRIs: Daily values are generic standards developed by the FDA for nutrition facts panels. DVs are based on DRIs. Nutrition panels present information for a single serving of food using serving sizes specified by the FDA. Must include; kcals, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, fiber, total and added sugar, protein, vitamin d, potassium, calcium, and iron. Nutrient Density and Energy Density: Nutrient Density: To determine, divide the amount of a nutrient in a serving of food by your daily recommended intake (DRI), then divide the calories in a serving of the food by your EER, and compare to nutrient density to identity nutrient rich, or empty calorie foods. Energy Density: Determined by comparing a food's calorie contents per gram weight of the food. Examples of High Energy Density Foods: This means they are greater than 4kcals/gram. Some include, graham crackers, chocolate, bacon, potato chips, peanuts, mayonnaise, and butter or margarine.

Examples of Low Density Foods: This means they are less than 0.6kcal/gram. Some include lettuce, tomatoes, strawberries, broccoli, fat free milk, and carrots. My Plate Groupings: On the plate, it is recommended there is a fruit, grain, vegetable, and protein. This is because there are no individual food groups that could provide all essential nutrients in adequate amounts. Pay attention to serving size to keep calories under control, and have a variety. Empty Calories: Foods and Beverages that are composed primarily or solely of sugars, fats or oils, or alcohol containing beverages. Some examples could be cookies, donuts, cakes, soda, ice cream, and fast food items.

Chapter 3 Health Consequences of Malnutrition and Food Insecurity: Food Insecurity is defined as the lack of access at all times to enough food for an active, healthy life. 1 in 9 people have food insecurity. Health Consequences of Food Insecurity: Include impairing both physical and mental health, impair the immune system, affect normal growth, increase depression, and cause obesity (1.9 billion are overweight or obese globally). Food Insecurity in the US: Food Insecurity is closely linked to poverty and 10.5% of the US population are at or below the poverty guidelines. The causes of food insecurity are the cost of housing, illness, access to grocery stores, and unemployment. Food insecurity and hunger occur virtually in every country, but

undernutrition is declining around the world. 2 billion people suffer micronutrient deficiencies. Obesity and being overweight are another form of malnutrition that is increasing around the world. Preschool children and women are at the highest risk for malnutrition. Major Government Food Assistant Programs: There are 15 major programs in the US. There is a food stamp program, The SNAP (supplemental nutrition assistance program), WIC (women, infants, and children) program that had over 7.5 million participants in the US in 2016, and tons more. Non-Governmental Food Distribution Programs: Such as, Feeding America, Second Harvest Heartland, Nutrition U (based at Boynton at the University of Minnesota) and more. What is Allowed and Not-Allowed in Farming Organic Foods: Organic foods should be grown in ways that promote healthy soils, waterways, crops, and animals. The USDA will certify the foods as organic. Organic Foods contain fewer pesticides, but their nutritional value may not differ from conventionally grown foods. They are the opposite of GM (genetically modified) foods which are altered and have had lots of concerns by the consumers and the safety of the products. GM (Genetically Modified) Foods: The most common GM foods are corn, sugar beets, canola, alfalfa, and cotton. The main uses for GM foods are to be altered to an herbicide resistance, or produce their own pesticides. Biotechnology: It is recombinant DNA technology that transfers a gene into plants/animals and improves organism traits. They are used to improve a yield, disease/insect resistance, and higher nutrient content. Safety concerns

include allergens and toxins, superweeds/bugs, unintended gene flow, and loss of genetic diversity. Food Additives: Food additives are used to improve freshness and safety, alter nutritional value, and enhance color, flavor, and functional characteristics of foods. Intentional food additives are used for a specific purpose, whereas incidental food additives such as pesticide, arsenic, or BPA, become a part of food because of some aspect of production. Some food additives are considered GRAs and have not had any formal testing. Natural food additives are natural and come from fruits, plants, animal lard, and insects, whereas synthetic food additives are not natural and are often flavoring or color changing agents. How are Food Additives Regulated: The FDA must approve based on safety data that is submitted to FDA in a food additive petition. FDA issues food additives regulations specifying conditions of use (technical functions, categories of food, and maximum levels of use). Possible Ways of Food Contamination for Foodborne Illness: People with an increased risk of food borne illnesses include those with immune systems weakened by disease or medical treatments, pregnant women and their fetuses, infants and young children, and elderly persons. A host of pathogens including viruses, bacteria, parasites, and toxins can cause foodborne illnesses, but most are caused by norovirus or salmonella. Safe food handling can reduce the risk of a foodborne illness. Danger Zones (in terms of pathogenic microbes): Danger zone occurs when bacteria grows quickly, do not store within this temp (41-140 degrees) for more than 1-2 hours.

Requirements of Bacteria Growth: Bacteria need food (nutrients), water (moisture), proper temperature, time, air, proper acidity, and salt levels to grow. Ways to Prevent Foodborne Illness: Some things include safe food handling, washing your hands, and avoiding foods that could present any extra risk. Most Common Foodborne Bacterial Pathogens: Common foodborne bacterias include the norovirus, salmonella, campylobacter, clostridium perfringens, and staphylococcus aureus.

Chapter 4...