Nutrition Study Guide Exam 1 PDF

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Chapter 1 What drives our food choices? 1. Humans need food to survive 1. We get fuel from nutrients→ chemical compounds that work together to provide energy, growth, and maintenance, and to regulate number body processes 2. Types of nutrients: 1.Carbohydrates—provide energy in the form of kilocalories 2.Fats—provide energy in the form of kilocalories 3.Protein—provide energy in the form of kilocalories 4.Vitamins—help regulate many body processes, including metabolism 5.Minerals —help regulate many body processes, including metabolism 6.Water—found in all foods and beverages, vital to life that you couldn’t live more than a few days without it b. Taste—the primary reason c. Availability – depends on season/ location, makes certain foods part of your culture and a habitual part of your day d. Cost – the cost of healthy eating, some neighborhoods have better access to better supermarkets e. Time and convenience i. Americans want to spend less than 15 minutes a night cooking dinner b. Advertising and media c. Social/cultural factors – what you eat and who you eat with d. Trends – ex. Water fountain→ plastic water bottle → canteen e. Habits and emotions – you eat when you’re stressed, happy, sad…… Nutrition → the science that studies how nutrients and compounds in foods nourish you, help you function, and affect your health  Your body needs all the nutrients to function properly  A chronic deficiency of even one nutrient will negatively affect your body’s ability to function in the short term  Chronic deficiencies, excesses, and imbalances of many nutrients can also affect your long-term health Good nutrition plays a role in reducing the risk of four of the top ten leading causes of death in the US 1. Heart disease 2. Cancer 3. Stroke 4. Diabetes Nutrition also plays a role in preventing other diseases and conditions that can impede your lifestyle  A healthy diet can help you keep your bones strong and reduce the risk of osteoporosis  Eating right will help you better manage your body weight

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Managing body weight reduces risk of developing obesity, diabetes, and high blood pressure

Essential Nutrients: 1. Water: you need to consumer in copious amounts daily so that you are well hydrated  Inorganic  Helps chemical reactions  Bathes the outside of your cells so that your body can transport vital nutrients and oxygen  Helps remove waste from cells  Helps maintain body temperature  Lubricates joints, eyes, mouth, and intestinal tract  Surrounds your organs and cushions them from injury Macronutrients→  You need higher amounts of them in your diet  Calories from macronutrients give you energy  Need a healthy combination of macronutrients so that excesses, deficiencies, and imbalances don’t occur that many increase your risk of chronic diseases  All organic because they contain carbon 2. Carbohydrates→ a. Provide the simple sugar called glucose b. Where most of your daily calories should come from 2. Fats a. Help cushion your organs to prevent damage b. Act as insulation under your skin to help maintain your body temperature 2. Protein a. Build and maintain your tissues, muscles and organs b. Make most enzymes and some hormones, to help transport other nutrients c. Help for a healthy immune system Micronutrients→  You need them in lesser amounts  Needed for growth and reproduction  Essential for metabolism  A deficiency of micronutrients can cause ill effects ranging from fatigue to stunted growth, weak bones, and organ damage  Aid enzymes→ substances that speed up reactions in your body 5. Vitamins—organic 5. Minerals—inorganic – not containing carbon The best way to meet your nutrient needs is with a well-balanced diet Can also take with a supplement  People who cannot meet their nutrient needs through food alone may benefit from taking a supplement o Ex. pregnant woman needs iron supplement o Ex. lactose-intolerant person needs calcium supplement

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A well-balanced diet and dietary supplements should be partnered as the best nutritional strategy for good health

Fiber → the portion of plant foods that isn’t digested in the small intestine Foods that are high in fiber include: whole grains, fruits, and vegetables The amount of calories you need daily is estimated based on your 1. Age 2. Gender 3. Activity level The American Diet:  Americans eat too much added sugar, sodium, and saturated fat, too little fiber and some vitamins and minerals  Added sugar accounts for an average of 16% of Americans’ daily calories  Mostly comes from drinks – soda, energy drinks, sports drinks  May be due to where we eat- Americans pend over 40% of their food budget consuming food outside the house aka less nutritious meals  May be due to skipping breakfast Rates in Overweight and Obesity in Americans  Over 65% of American adults are overweight and of those, 34% are considered obese  Rate of excessive weight gain is increasing for younger Americans o Over 10% of children aged 2-5 are obese o 17% of children aged 6-19 are obese o Higher rates of type 2 diabetes in children What’s the real deal with it comes to nutrition research and advice? Where do you get nutrition information? 1. Internet 1. Read critically! Who wrote it? Who pays for the site? Are the sources interviewed credible? b. Doctor c. Television/ news d. Friends and family e. Registered dietitian nutritionist (RD) – credible source, who you should really get your information form 1. has completed at least a bachelors degree at an accredited university 2. has passed a national exam administered by the American Dietetic Association 3. have an understanding of medical nutrition therapy→ integration of nutrition counseling and dietary changes based on an individual’s medical history and current health needs to improve that person’s health 4. public health nutritionist→ an individual who may have an undergraduate degree in nutrition but isn’t an RD b. Sound nutrition research begins with the Scientific Method→ a stepwise process used by scientists to generate sound research findings

1. Steps: 1. 1. Make observations and ask questions 2. 2. Make a hypothesis 3. 3. Test the hypothesis, usually in an experiment 4. 4. Develop theory based on data collected in experiment b. After this, scientists summarize and submit their research findings to a peerreviewed journal → a research journal in which fellow scientists review studies to assess if they are accurate and sound before they are published Types of research/experiments: 1. Observational Research→ research that involved looking at factors in two or more groups of subjects to see if there is a relationship to certain outcomes 2. Epidemiological Research→ research that looks at populations of people; it is often observational 3. Experimental Research→ research involving at least two groups of subjects  Experimental Group→ the group given a specific treatment  Control Group→ the group given a placebo  Placebo→ a sugar pill that has no impact on the individual’s health when ingested  Double-blind placebo-controlled study→ when the scientists and subjects in a research experiment cant distinguish between the treatments given to the subjects and don’t know which group of subjects received which treatment Nutrition is a science and new discoveries are continuously being made. Nutritional genomics is the integration of nutrition and genomics. Genomics is the study of genes, their functions in your body, and how the environment, including the foods and nutrients that you eat influence the expression of your genes and, therefore, your health. Chapter 2 Under nutrition→ a state of inadequate nutrition whereby a person’s nutrient and/or calorie needs aren’t met through the diet Malnourished→ the long-term outcome of consuming a diet that doesn’t meet nutrient needs Over nutrition→ a state of excess nutrition and calories in the diet  Can lead to obesity  A person who is over nourished can also be malnourished Tools that the US government provides to help you avoid under and over nutrition: 1. Dietary Reference Intake – provide recommendation regarding your nutrient needs 1. One needs to consume the specific amount of each nutrient to maintain good health, prevent chronic diseases, and avoid unhealthy excesses 2. Nutrient need changes with age 3. Differs for men and women 4. Comprise 5 reference values:

1.Recommended Dietary Allowance: the average amount of a nutrient that meets the needs of 97% of individuals in a similar age and gender group – higher than the ERA 1. Do aim for this amount 2.Adequate Intake: the approximate amount of a nutrient that groups of similar individuals are consuming to maintain good health 1. Do aim for this amount if a RDA isn’t available 3.Tolerable Upper Intake Level: the highest amount of a nutrient that can be consumed daily without harm in a similar age and group of individuals 1. Don’t exceed this amount on a daily basis 2. Toxicity- the level at which exposure to a substance becomes harmful 4.Estimated Average Requirement: the average amount of a nutrient that is known to meet the needs of 50% if the individuals in a similar age and gender group 1. Don’t use this amount 5.Acceptable Macronutrient Distribution Range: a healthy range of intakes for the energy-containing nutrients – carbs, fat, protein, in your diet, designed to meet your nutrient needs and help reduce the risk of chronic diseases 1. Follow these guidelines regarding the percentage of macronutrients in diet: 2. Carbs should comprise 45-65% of your daily calories 3. Fat should comprise 20-35 % of your daily calories 4. Proteins should comprise 10-35% of your daily calories ii. Estimated energy requirement → the amount of daily energy needed to maintain a healthy body weight and meet energy (calorie) needs based on age, gender, height, weight and activity level b. Dietary Guidelines for Americans – provide broad dietary and lifestyle advice to maintain good health and prevent chronic diseases i. Published every 5 years b. Myplate – part of the choosemyplate.gov web-based initiative designed to help you eat healthily and implement the recommendations in the DRIs and the advice in the Dietary Guidelines i. Depicts 5 food groups: grain, dairy, vegetables, fruits protein ii. Has food guidance systems→ visual diagrams that provide a variety of food recommendations to help create a well-balanced diet iii. Emphasize changes in diet, eating behaviors, and physical activity iv. Proportionality→ the relationship of one entity to another 1.Vegetables and fruits should be consumed in a higher proportion than dairy and protein and food in the diet ii. Based on three general areas of recommendations: 1.Balance calories – eat less, 2.Foods to increase –half your plate fruits and vegetables, half grains should be whole grains, switch to fat free or 1% milk

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3.Foods to reduce – minimize sodium intake, drink water instead of sugary drinks Choose mostly nutrient dense food – the amount of nutrients per calorie in a given food 1.Nutrient dense foods provide more nutrients per calorie than less nutrient-dense foods Choose energy density- a measurement of the calories in a food compared with the weight (grams) or volume of the food 1.Ex. potato chip 2.Most higher –fat foods and sweets and treats, such as fried foods and candy, are considered energy dense

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4. Nutrition Facts panel- on food labels, contains the Daily Values and can help you decided which foods to buy Exchange Lists for Meal Planning → a grouping of foods, in specific portions, according to their carbs, protein, and fat composition to ensure that each food in the group contributes a similar amount of calories per serving  Used to plan diets for individuals with diabetes and in some weight-loss programs Food Label What is in a food label? 1. They tell you what is inside the package 2. They contain a Nutrition Facts panel, which identifies the calories and nutrients in a serving of the food 3. They list the Daily Values, which help you determine how those calories and nutrients will fit into your overall diet The FDA regulates the labeling of all packages in the US What the FDA says has to be on the food label: 1. Name of food 2. Name of manufacturer 3. Net quantity 4. Ingredient list 5. Uniform definition for terms – new addition 6. Accurate health terms – new addition 7. Nutrition fact panel – new addition 8. The presence of any of the eight common allergies that might be present in the food, including milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans – new addition If something is 5% or less in DV, it is low in that nutrient If something is 20% or more in DV, it is high in that nutrient

Label Claims  Regulated by the FDA Nutrient Claims→  Claims on the label that describe the level or amount of a nutrient in a food product  Regulated by the FDA  Book has chart with what labeling terms mean Ex. High in fiber- has to have a certain amount of grams per serving of fiber Ex. Fat free – has to have less than 0.5 grams of fat per serving Ex. Light in sodium – has to have less than 140 mg per serving Ex. Low calories, zero, reduced fat, Health Claims → now gets gunky Must have two components: 1. A food or dietary component that is in the product 2. A corresponding disease or health condition that is associated with the claim 3 types of health claims: 1. Authorized health claims 1. 12 approved authorized health claims, list in book 2. Ex. Soluble fiber in Quaker Oats can help reduce risk of heart disease b. Health claims based on authoritative statements c. Qualified health claims – bronze 1. Don’t have enough research 2. Ex. Some science suggests that nuts help reduce the risk of heart disease Structure/Function Claims →describes how a nutrient or dietary compounds affects the structure of function of the body  Cannot make a statement tied to a disease or condition  Ex. calcium builds strong bones  Ex. fiber maintains bowel regularity Functional foods → foods that have a positive effect on health beyond providing basic nutrients Phytochemicals → plant chemicals that have been shown to reduce the risk of certain diseases such as cancer and heart disease  Beta-carotene is phytochemical Zoochemicals → compounds in animal food products that are beneficial to human health  Ex. omega 3 fatty acids

Chapter 3 What makes eating so enjoyable? Hunger and thirst:  physical needs which drive how much and how often we eat appetite: psychological desire to eat or drink

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another powerful drive, but unreliable influenced by food preferences and psychological stimulation both mouth and nose contribute to tasting of foods aromas detected by olfactory cells in nasal cavity as food odors enter both nose and mouth (both to back of throat and into nasal cavity) flavors refer to both taste and smell

Taste→ 5 categories of taste: 1. sweet: elicits universal pleasure and the brain seeks pleasure 2. salty: provides two important electrolytes (sodium and chloride) that are essential to you body and can stimulate the appetite 3. sour 4. bitter 5. savory most taste buds are located on the tongue, but additional taste buds are found in the throat and elsewhere in the mouth how the brain recognizes taste:  when food is consumed, portions of the food are dissolved in saliva  these fluids then make contact with the tongue’s surface  the taste cells send a message to the brain  the brain then translate the nerve impulses into taste sensations that you recognize Flavor → includes both taste and aroma  The higher the fat content, the more intensely flavored the food Digestion = breaking down of foods into absorbable components in the Gastrointestinal tract (GI)  GI tract = body area containing the organs of the digestive tracts o Extends from mouth to anus o Includes the:  Mouth→ glands in your mouth release saliva (water, enzymes and mucus), a watery fluid that will help soften the food you are about to eat, teeth then grind the food into smaller pieces, small pieces with saliva together make it easy to swallow food  Esophagus→ swallowed food that has mixed with digesive juices becomes chyme  Stomach → stores, mixes and prepares food for digestion  Small intestine→ where most digestion and absorption occurs in the villi and microvilli  Both mechanical and chemical digestion occur in the small intestine  Large intestine→ absorbs water and some nutrients  Other organs→ liver, gallbladder, pancreas  Bile → a greenish-yellow fluid made in the liver and concentrated and stored in the gallbladder

Helps break up fat Prepares it for digestion Pancreas produces enzymes and hormones  Main roles of the GI tract:  Break food down into smallest components  Absorb the nutrients  Prevent microorganisms or other harmful compounds consumed with food from entering the tissues of the body  23 foot long tube  Cells lining your GI tract have a very brief lifespan, they function for 305 days and then they are shed into the lumen→ interior of the intestinal tract and are replaced with new, healthy cells Through a multistep digestive process, food is softened with moisture and heat and then broken down into smaller particles by chewing and exposure to enzymes –substances that produce chemical changes or catalyze chemical reactions  2 forms of digestion:  Mechanical→ breaking down food through chewing and grinding, or moving it through the GI tract with peristalsis- the forward, rhythmic motion that moves food through the digestive system  Chemical→ involves digestive juices an enzymes breaking down food into absorbable nutrients that are small enough to enter the cells of the GI tract , blood, or lymph tissue  Once nutrients are digested, they are absorbed or move into the tissues where they can be transported and used by the body’s cells   

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What other body systems affect your use of nutrients? The nervous system—stimulates appetite, lets us know when we need to eat or drink The circulatory system—distributed nutrients through your blood, deliver absorbed nutrients to cells The Lymphatic System—distributes nutrients through your lymph, deliver absorbed nutrients to cells The Endocrine System—releases hormones that help regulate the use of nutrients The Excretory System—passes urine out the body, filtering and eliminating waste products from the blood Common Digestive Disorders: Disorders of the mouth and esophagus: 1. Gingivitis and periodontal disease – gum swelling, bleeding, and oral pain, caused by infections 2. Swallowing problems or dysphagia – 3. Esophageal problems – can lead to belching, hiccups, burning sensations, or uncomfortable feelings of fullness ex. heartburn, chronic heartburn leads to gastro esophageal reflux disease

1. Heartburn caused by improper relaxation of the lower esophageal sphincter in which the LES allows acid from the stomach back into the esophagus Disorders of the stomach: 1. stomach flu 2. peptic ulcers – sores, erosions, or breaks in the mucosal lining in the stomach Gallbladder disease – gallstones from the crystallization of salts and other compounds in bile Disorders for the Intestines 1. flatulence – production of excessive gas in the stomach or the intestines 2. constipation and diarrhea 3. celiac disease – need a gluten free diet 1. gluten intolerance : a sensitivity to gluten, gluten damages the wall of the small intestine b. hemorrhoids- a condition in which pressure in the veins in the rectum and anus causes swelling and inflammation c. irritable bowel syndrome – a functional disorder that involves changes in colon rhythm d. Chron’s disease—an inflammatory bowel disease e. colon cancer-

Chapter 4: Carbohydrates 2 kinds of carbs: Complex→ polysaccharides Polysaccharides: 1. Starch→ the storage form of glucose in plants 2. Fiber 1. 2 kinds: 1. Dietary Fiber→ found naturally in foods 2. Functional Fiber → added to food for a specific, beneficial effect ii. Total fiber = dietary and functional fiber together iii. Within these two types, fiber is sometimes defined by its properties when combined with water 1.Soluble fiber→ a type of fiber that dissolves in fiber and is digested by intestinal bac...