NDFS 1020 Chapter 1: Introduction to Nutrition
What are the 4 ways to classify nutrients?
1) By Chemical Composition (Organic vs. Non-organic) 2) By Essentiality (Essential vs. Non-essential) 3) By Amount Needed (Macro-nutrient vs. Micro-nutrient) 4) By Energy Yield (Energy-yielding vs. No energy)
Key Nutrition Concepts (3)
1) Most foods are mixtures of nutrients 2) Variety, Moderation, and Balance can help ensure a diet's nutritional adequacy 3) Malnutrition includes Overnutrition and Undernutrition
90:10 Rule
1) Nutrient-dense foods 90% of the time; "discretionary calories" 10% of the time 2) Spend 90% of your time and thoughts on things other than food; Focus on food 10% of the time
Sometimes foods
20-30%; Some nutrients; Moderate in calories, fats, sodium, sugar
Kcal of energy from 1 g Carbohydrates
4 kcal of energy
Kcal of energy from 1 g Proteins
4 kcal of energy
Fun foods
5-10%; No nutrients; High in calories, fats, sodium, sugar
Anytime foods
60-70%; Lots of nutrients; Low in calories, fats, sodium, sugar
Kcal of energy from 1 g Alcohol
7 kcal of energy but NOT a nutrient
Kcal of energy from 1 g Lipids
9 kcal of energy
Non-essential Nutrient (w/examples)
A nutrient that can be made (synthesized) in the body in sufficient amounts if necessary Example: Cholesterol
What assessments are included in a Nutrition Assessment (ABCD)?
A) Anthropometric Assessment B) Biochemical Assessment C) Clinical Assessment D) Dietary Assessment
Non-nutrients
Alcohol, Phytochemicals/ Flavanoids, food additives
How do you calculate Nutrient Density?
Amount of NUTRIENT / Number of KCALS
Physiological Dose
Amount of a nutrient that is within the range of safe intake and enables the body to function optimally
Megadose
Amount of a vitamin or mineral that is very high, generally at least 10 times the recommended amount of the nutrient
calorie
Amount of heat energy necessary to raise the temperature of 1g of water 1 degree celsius
Factors that affect eating
Biological and Physiological: Age, Sensory (smell, taste) Cognitive and Psychological: Get sick of type of food Environmental: Income, availability, relationships, food packaging/advertisements
Total kcal of energy from nutrients
Carbohydrate kcal + Protein kcal + Lipid kcal
6 Nutrients
Carbohydrates Proteins Lipids Vitamins Minerals Water
Energy-yielding Nutrients
Carbohydrates, Lipids, Proteins
Nutrients that are an energy or "fuel" source
Carbohydrates, Proteins, Lipids
What are the Organic Nutrients (Contain Carbon)?
Carbohydrates, Proteins, Lipids, Vitamins
Nutrients
Chemical substances obtained from food and required for proper body function
What nutrition-related careers are in the Dietetics field?
Clinical Positions, In-Patient Care Clinical Positions, Out-Patient Care Clinical Positions, Long-Term Care Facilities Food Service Management Positions Community Nutrition and Education Positions Consulting, Academia, Health & Fitness
Organic (w/nutrient example)
Compounds that contain carbon Examples: Carbohydrates, Lipids, Proteins, Vitamins
Inorganic (w/nutrient example)
Compounds that do not contain carbon Examples: Water and minerals
What are the body's energy priorities in terms of calories?
Daily body function: 40% Luxuries: 20% Growth/ Pregnancy: 15% Physical Activity: 25% Storage: Extra
Empty-calorie (w/examples)
Describes a food that supplies excessive calories from unhealthy types of fat, added sugar, and/or alcohol Examples: Candy, chips, alcoholic and sugar-sweetened drinks
Bomb Calorimeter
Devices used to measure the calories in a sample of food
The amount of ______ a food provides depends on how much carbohydrate, fat, protein, and/or alcohol it contains.
Energy
What does the body use nutrients for?
Energy, growth and development, and regulation processes, including the repair and maintenance of cells and tissues
One gram of protein provides 9 kcals (kilocalories) of energy. (TRUE/FALSE)
False; 4 kcals
______ is the most energy-dense nutrient because it provides 9 kcals/gram.
Fat
Young women have more ______ and less ______ and _______ in their bodies.
Fat; Water; Protein
______ foods are more energy-dense. ______ foods are less energy -ense
Fatty; Watery
Dietary Supplement and Health Education Act of 1994 (DSHEA)
Federal legislation that allows manufacturers to classify nutrients supplements and herbal products as foods
Nutrient-dense Food (w/examples)
Food that supplies more vitamins and minerals in relation to total calories Examples: Leafy greens, fat-free milk, oranges, lean meats, broccoli, whole-grain cereals
What are some of the leading causes of death that diet plays a part?
Heart Disease, Cancer, Stroke, Diabetes, Kidney Disease, Alzheimer's Disease
What is the leading cause of death in the U.S.? 2nd leading cause?
Heart Disease; Cancer
Biochemical Assessment
Laboratory Tests: Blood or Urine Samples, Blood Glucose, Blood Lipids, Liver Enzymes, Hemoglobin, Hematocrit, Creatinine, etc.
Chronic
Long-term
Water is not considered a _________ because it is not a source of energy.
Macro-nutrient
Dietary Assessment
Medial History and Dietary Analysis: 24-Hour Recall, Food Frequency Questionnaire, Food Record, etc.
Supplements do not have to be tested like ______ on DSHEA.
Medications
What is the body's "engine"?
Metabolism
What are the Inorganic Nutrients (Lack Carbon)?
Minerals, Water
Minerals (4 classifications)
Non-Organic (No Carbon) 15 Essential Minerals Micro-nutrient (Measured in milligrams or micrograms) No Energy (Regulation of body processes including fluid balance)
Water (4 classifications)
Non-Organic (No Carbon) Most Essential Nutrient Macro-nutrient (Measured in Liters) No Energy (Maintenance of fluid balance, Regulation of body temp)
Conditionally Essential Nutrients (w/examples)
Nutrients that are normally non-essential but become essential under certain conditions, such as during a serious illness Example: Niacin
Macro-nutrients (w/nutrient example)
Nutrients that the body needs in large amounts; Supply energy to cells Examples: Carbohydrates, Lipids, Protein
Micro-nutrients (w/nutrient example)
Nutrients that the body needs in very small amounts; Not sources of energy Examples: Vitamins, Minerals
Medical Nutrition Therapies
Nutritionally modified diets for people with chronic health conditions
______ are both nutrient and energy-dense
Nuts
Vitamins (4 classifications)
Organic (C) 13 Essential Vitamins Micro-nutrient (Measured in milligrams or micrograms) No Energy (Regulation of body processes, Immune function)
Carbohydrates (4 classifications)
Organic (CHO) Essential (Sugars, Starches, Fiber) Macro-nutrient (Measured in Grams) Energy-yielding (Maintenance of normal blood glucose levels)
Lipids (4 classifications)
Organic (Carbon, Oxygen, Hydrogen) Essential (Triglycerides, Phospholipids, Sterols) Macro-nutrient (Measured in Grams) Energy-yielding (Major source)
Proteins (4 classifications)
Organic (Carbon, Oxygen, Hydrogen, Nitrogen) Essential (Amino Acids) Macro-nutrient (Measured in Grams) Energy-yielding (Minor source) (Production of structural components)
Diet
Person's usual pattern of food choices
Risk Factor
Personal characteristic (condition or behavior) that increases a person's chances of developing a chronic disease
Clinical Assessment
Physical Examination: Physical Signs and Symptoms like Fever, Skin Rash,Swollen Glands, Fatigue, Edema, etc.
Anthropometric Assessment
Physical Measurements: Height, Weight, Head Circumference, etc. (Assessed with Growth Charts)
Signs
Physical changes associated with a disease state that are observable or measurable
What nutrition-related careers are in the Nutrition Science field?
Professional Degrees (Medical, Dental, etc) Public Health / Health Departments Academia or Nutrition Education (WIC) Research, Biotechnology, Government Jobs Pharmaceutical / Supplement Companies Health & Fitness Industry
Balance
Refers to a level of caloric intake that enables a person to maintain a healthy weight
Variety
Refers to diet that contains food from each food group
Moderation
Refers to eating reasonable amounts of each food
Energy Density
Refers to the amount of energy a food provides per given weight of the food
The more ______ a food is the more vitamins, minerals, and other substances it has lost.
Refined
Heat
Released when food is digested and chemical bonds are broken (kcal)
Nutrition
Scientific study of nutrients and how your body uses them
What is one example of a nutrient deficiency?
Scurvy: Lack of vitamin C
Deficiency Disease
State of health characterized by certain abnormal physiological changes that occur when the body lacks a nutrient
Malnutrition
State of health that occurs when the body is improperly nourished
Symptoms
Subjective complaints of ill health that are difficult to measure and observe
Element
Substance that cannot be separated into simpler chemical substances by ordinary chemical or physical means
Phytochemicals/ Flavanoids
Substances in plants that are not nutrients but may have healthful benefits
Metabolism
Total of all chemical processes that occur in living cells
Alcohol abuse, high blood pressure, and obesity are examples of risk factors associated with chronic disease. (TRUE/FALSE)
True
Collecting a urine sample is an example of an assessment method used to evaluate a person's nutrition status. (TRUE/FALSE)
True
It is possible to be overweight but malnourished. (TRUE/FALSE)
True
Lipids (dietary fats) are considered a nutrient. (TRUE/FALSE)
True
Normal eating is flexible (TRUE/FALSE)
True
Kilocalorie (kcal) or Calorie
Used to express the amount of energy in food; Amount of heat energy necessary to raise the temperature of 1000g of water 1 degree celsius
What are the body's "spark plugs"?
Vitamins, Minerals
No Energy (kcal) Nutrients
Vitamins, Minerals, Water
What is the body's "oil"?
Water
Essential Nutrient (w/examples)
A nutrient that must be supplied in the diet because it cannot be made by the body Examples: Water, Calcium, Vitamins
What nutrition-related careers are in the Food Science field?
Food Industry (Nestle, Mead Johnson, Tyson) Government Agencies (USDA, FDA, etc) Academia, Research Food Science / Biotechnology Food Product Development Food Sales & Marketing Food Safety & Food Preservation
What are the 4 nutrition-related fields?
Food Science, Nutrition Science, Dietetics, Agriculture
Dietary Supplement
Product (excluding tobacco) that contains a vitamin, a mineral, an herb or other plant product, an amino acid, or a dietary substance that supplements the diet by increasing total intake
