NSCI-2114-28927 (Rhone/Joel)

What drives our food choices: Explain "Advertising"

- Food companies spend these large sums on advertising for one reason: It works, especially on young people.

Explain: experimental research

- One group, the experimental group, is given a treatment, and another group, the control group, isn't. -the control group could get a placebo -double-blind placebo-controlled study: neither the researchers nor the subjects in the study are aware of who is receiving the treatment or the placebo. this is the GOLD STANDARD

Explain: inorganic nutrients (chemical elements)

- They are inorganic because they do not contain carbon -Water: three-atom molecule composed of hydrogen and oxygen, is also inorganic --Minerals are the least complex of the nutrients (EX: calcium, zinc) thus the structure of zinc found in lean meats and nuts is the same as that found in a cell membrane or a hair follicle

Explain: energy (the body's process)

-All creatures need energy in order to function -It also provides a source of heat -The body derives chemical energy from certain nutrients in foods, which store energy in their chemical bonds -During digestion and metabolism, the bonds are broken and the energy is released. This chemical energy released when the foods are digested can be converted into adenosine triphosphate (ATP), a form of energy the body can use -Carbohydrates, lipids (fats), and proteins are defined as the energy-yielding nutrients because they contribute energy to the body. Alcohol, although not a nutrient, also provides energy. -People's energy needs vary according to their age, gender, and activity level. Males generally need more energy because they weigh more and have more muscle mass (which requires more kilocalories to function) and less body fat. Younger people require more energy than older adults because they are still growing and therefore synthesizing more new tissue. Physically active individuals require more energy than sedentary people to fuel their activities and meet their body's basic energy needs.

Explain: carbohydrates

-Carbohydrates Are the Primary Energy Source -All forms of carbohydrates are composed of carbon (carbo-), hydrogen, and oxygen (hydrate means "water"). Carbohydrates supply simple sugar, called glucose, which is the primary source of energy for most body cells. -found in a variety of foods, including breads, grains, and pasta. Also cereals, nuts, fruits, legumes (dry beans, peas, and lentils), other vegetables, and dairy products -foods that do not provide significant amounts of carbohydrates are animal products other than dairy, such as eggs, meat, poultry, and fish.

Explain: MyPlate

-MyPlate shows a place setting split into five colored sections, with each representing one of five food groups: fruits, vegetables, grains, protein, and dairy. -serves as a reminder for healthy eating -based on the DGAs and the DRIs. -based on your daily kilocalorie needs

What drives our food choices: Explain "Time, Convenience and Cost"

-Convenience has also become more of a factor in food selection. Foods that are easily accessible to you are more likely to be eaten (29,000 coffee shops across the United States) -A recent survey reported that close to 60 percent of Millennials spend as little as 15 minutes cooking dinner during the week -supermarkets are now offering more prepared and partially prepared foods -cost is often an issue when considering where to eat out, most meals consumed away from home are fast food, which is often cheaper and quicker than more nutritious meals. Though cheap fast food may be easy on the pocketbook, it is taking its toll on the health of Americans. Epidemiological research suggests that low-cost, high-calorie diets, such as those that incorporate lots of burgers, fries, tacos, and soft drinks, increase the risk of obesity, especially among those at lower socioeconomic levels. -This suggests that price reductions are an effective strategy to increase the purchase of more-healthful foods.

Explain: nutrient's set number of kilocalories (calculations)

-Each energy-yielding nutrient provides a set number of kilocalories per gram. Thus the number of kilocalories in one serving of a given food can be determined based on the amount (in grams) of carbohydrates, protein, and fat in the food. -Carbohydrates and protein provide 4 kilocalories per gram; so, for example, a food that contains 5 grams of carbohydrate and 3 grams of protein would have 32 kilocalories ([5×4]+[3×4]=32). Fats yield 9 kilocalories per gram, more than twice the number of kilocalories in either carbohydrates or protein. Alcohol contains 7 kilocalories per gram, which must be taken into account when calculating the energy of alcohol-containing foods and beverages -Carbohydrates, fats, and protein provide energy, or kilocalories, to fuel the body. Alcohol also contains kilocalories.

What drives our food choices: Explain "Social Life and Trends"

-Eating dinner with others has been shown to increase the size of the meal by over 40 percent, and the more people present at the meal, the more you'll eat (Thanksgiving) -Eating is an important way to bond with others (socialize) -Food choices are also affected by popular trends ("organic")

Explain: Dietary Guidelines for Americans

-Guidelines published every 5 years by the Department of Health and Human Services and the United States Department of Agriculture that provide dietary and lifestyle advice to healthy individuals age 2 and older to maintain good health and prevent chronic diseases. They are the basis for the federal food and nutrition education programs. -Follow a healthy eating pattern across the lifespan -Focus on variety, nutrient density, and amount - Limit kilocalories from added sugars and saturated fats and reduce sodium intake. -Shift to healthier food and beverage choices -Support healthy eating patterns for all

Explain: Lipids

-Lipids Also Provide Energy -The term lipid refers to a diverse group of organic compounds including fats (also called triglycerides), phospholipids, and sterols that are insoluble in water. These nutrients contain the same chemical elements as carbohydrates, including carbon, hydrogen, and oxygen. The difference is that lipids are much more concentrated than carbohydrates and contain less oxygen. -Triglycerides make up the majority of the lipids we eat and are found in margarine, butter, oils, and animal products (for rest, sleep, and insulation)

Explain: vitamins

-Many vitamins function as coenzymes; that is, they help enzymes catalyze reactions in the body. For example, the B vitamin thiamin attaches to and assists an enzyme involved in carbohydrate metabolism. Vitamins also activate enzymes that participate in building bone and muscle, energy production, fighting infections, and maintaining healthy nerves and vision. -13 known vitamins, and each has a unique chemical structure

Explain: mineral groups (classifications)

-Minerals are classified by the amount needed in the diet and total content found in the body. -Major minerals are needed in amounts of at least 100 milligrams per day and are found in amounts of at least 5 grams in the body. Calcium and magnesium are two examples of major minerals. (bone health) -Trace minerals are needed in amounts of less than 100 milligrams per day and are found in amounts of less than 5 grams in the body. Iron and zinc are two examples of trace minerals. (oxygen transport)

Explain: minerals

-Minerals are inorganic elements that assist in body processes and are essential to the structure of hard tissues, such as bone, and soft tissues, such as the red blood cells. Minerals like calcium and phosphorus work with protein-containing hormones and enzymes to maintain and strengthen teeth and bones. A deficiency of any of the minerals can cause disease symptoms. Falling short of daily iron needs, for example, can cause fatigue and impair your immunity.

Explain: organic nutrients (chemical elements)

-Most Nutrients Are Organic (Contain Carbon) -Carbohydrates, proteins, lipids, and vitamins are the most complex of the six classes of nutrients. CLPV -Organic nutrients also contain the elements hydrogen and oxygen, and in the case of proteins and some vitamins, nitrogen is also part of the molecule

Define: energy dense

-Most high-fat foods are considered energy dense -energy density refers to foods that are high in energy but low in weight or volume, such as that potato chip. A serving of deep-fried chips weighs much less than a plain baked potato, but is considerably higher in kilocalories. Therefore, the chip contains more energy per gram. -Individuals who choose high-nutrient-dense and low-energy-dense foods will generally have diets that are also lower in saturated fats and added sugars.

Explain: chemical bonds (nutrients)

-Most nutrients consist of carbon, hydrogen, and oxygen. -These elements combine to form compounds through chemical reactions. An atom of each element can carry a positive or negative charge and can form a set number of bonds with other elements. -Two or more atoms bonded together are called molecules (O2) -Compounds are molecules containing two or more different elements (H2O) -Charged atoms or molecules are called ions

Explain: The National Health and Nutrition Examination Survey (NHANES)

-Numerous national surveys have been developed by a variety of federal agencies to assess the health and nutritional status of Americans -most prominent -The intake of carbohydrates, lipids, protein, vitamins, minerals, and fiber is collected using a 24-hour recall method and reported in the document What We Eat in America -24-hour period may not provide an accurate estimate of typical intake

Explain: proteins

-Proteins Provide the Building Blocks for Tissue Synthesis -are amino acids, to synthesize, grow, and maintain tissues in the body -The tissues in muscles, bones, and skin are primarily made up of protein -are neurotransmitters in the complex communication network between the brain and the rest of the body, and they play a role in the immune system and as enzymes that catalyze chemical reactions. -Proteins are similar in composition to carbohydrates and lipids in that they contain carbon, hydrogen, and oxygen. But proteins are unique in that they all contain the element nitrogen, and some also contain sulfur. Proteins can be used for energy but are usually not a primary energy source. -found in a variety of foods, including meats, dairy products, nuts, and seeds. Legumes such as soy also provide significant protein, and certain other vegetables, whole grains, and some fruits provide small amounts.

What drives our food choices: Explain "Habits and Emotions"

-Ready-to-eat cereals are the number-one breakfast food choice among Americans -Many individuals habitually snack when watching television or sitting at the computer -For some individuals, emotions can sometimes drive food choice: feeling happy or sad can trigger eating. In some cases, appetite is suppressed during periods of sadness or depression; in others, food is used as an emotional crutch during times of stress, depression, or joy.

What drives our food choices: Explain "Culture and Environment"

-The environment in which its people live significantly influences a culture's cuisine -This includes the climate and soil conditions as well as the native plants and animals and the distance people live from rivers, lakes, or the ocean -For most Americans today, global food distribution networks have made eating only locally available foods less of an issue than in the past; however, the tendency persists for some food items -the size and shape of plates and glassware, the packaging of foods, and the types and amounts of food that are visible—has a strong influence on what and how much we consume. -We eat more food when the serving plates are larger and drink less when beverages are served in taller glasses -Environmental cues also affect eating patterns (dimmed lights)

Explain: vitamins and minerals

-Vitamins and Minerals Play Vital Roles in Metabolism -Vitamins and minerals do not provide energy -essential to help regulate metabolism, for example, and without them we would be unable to convert carbohydrates, fats, and proteins to energy or to sustain numerous other chemical reactions -deficiency of vitamins and minerals can cause a cascade of ill health effects ranging from fatigue to stunted growth, weak bones, and organ damage

questions to consider when hearing or reading about a new study

-Was the Research Finding Published in a Peer-Reviewed Journal -Was the Study Done Using Animals or Humans -Do the Study Participants Resemble Me -Is This the First Time I've Heard About This -Who Runs and Pays for the Site -Where Does the Information Come From -How Current Is the Information

Explain: trusted information (nutrition)

-Whereas diet trends and popular wisdom seem to change frequently, basic scientific knowledge about nutrition does not -American Heart Association or the Dietary Guidelines Advisory Committee, which is based on a consensus of research information, is sound information that can be trusted for the long term.

Explain: types of research

-observational research: observing subjects to see if there is a relationship to certain outcomes. -epidemiological research: studies the variables that influence health in a population; it is often observational. -experimental research: involving at least two groups of subjects receiving different treatments. (lab)

What drives our food choices: Explain "Taste and Enjoyment"

-taste is the most important consideration. -there are more than 10,000 taste buds in the mouth -Our preferences for sweet, salty, or creamy foods may be influenced by our genes4 and may change as we age. -Texture also affects our likelihood of enjoying foods (30 percent of adults dislike slippery foods)

Explain: the main idea of Healthy eating (examples)

-variety and moderation broccoli is a good source of folate, it has less than half the vitamin A of a carrot. Similarly, if the only fruit you eat is bananas, your diet would include an excellent source of potassium, but could be low in vitamin C. Because no single food or food group contains everything you need to be healthy, you should choose a variety of foods from within each food group and among food groups each day.

Ch. 1.4 Main Idea

A balanced diet providing a variety of whole foods rich in nutrients, phytochemicals, and zoochemicals reduces the risk of developing certain diseases and is the best way to meet nutritional needs. People who cannot meet their nutrient needs through food alone may benefit from consuming fortified foods and/or taking a supplement.

What is the human body composed of?

A healthy human body is about 60% water. The other 40% is made up of protein and fat, as well as a small amount of stored carbohydrates, minerals in bone, and small amounts of vitamins.

Define: energy-yielding nutrients

Three nutrients that provide energy to the body to fuel physiological functions: carbohydrates, lipids, and protein. -Scientists measure the energy in foods in kilocalories

Define: consensus

Agreed-upon conclusion of a group of experts based on a collection of information.

Define: kilocalorie

Amount of energy required to raise the temperature of 1 kilogram of water 1 degree centigrade; used to express the measurement of energy in foods; 1 kilocalorie is equal to 1,000 calories. -A kilocalorie is not the same as a calorie (with a lowercase c), which is a much smaller unit of measurement. -Books says kcalories or kcal but on nutrition labels its often an uppercase C

Ch. 1.6 Main Idea

An individual's nutritional status is assessed by gathering information from health history, dietary record, and anthropometric, clinical, and biochemical (laboratory) data. When the information from the ABCD methods is viewed together, a comprehensive picture of the individual's nutritional status can be determined. The National Health and Nutrition Examination Survey is used to determine the nutritional status of a large population. The Framingham Heart Study provided the foundation for the current dietary recommendations for heart health.

Define: organic

Being free of chemical-based pesticides, synthetic fertilizers, irradiation, and bioengineering; a USDA-accredited certifying inspector must certify organic foods. -contains CARBON

Key calculations to know

Carbohydrates have 4cal/g Protein 4cal/g fat 9cal/g -to find Kilocalories you must multiply the amount (grams) of each nutrient by its number (stated above) then add them up - to find the % of a nutrient you must divide its kilocalories by to total kilocalories and multiply by 100 -1 kilogram = 2.2 pounds (divide lbs by 2.2 to get kg)

Define: overnourished

Characterized by an excessive intake of energy or one or more individual nutrients. -eats too many kilocalories -risk of becoming overweight

Define: undernourished

Characterized by an inadequate energy intake or a deficiency in quality or quantity of one or more individual nutrients. -Someone who lacks a specific nutrient, or isn't consuming enough energy and at rick of loosing too much weight or developing a disease

Define: malnourished

Characterized by an inappropriate level of essential nutrients to maintain health; overnourishment and undernourishment are forms of malnutrition. - not healthy

Ch. 1.9 Main Idea

Credible nutrition information is obtained from trained nutritional professionals including registered dietitian nutritionists or other valid experts. These professionals have the education and experience to provide reliable nutrition information to achieve an overall healthy diet. Use a critical eye when considering health and nutrition headlines in the media, and be careful when obtaining nutrition information from the Internet. Peruse the website to make sure it is credible, contains up-to-date information, and its content is not influenced by those that fund and support the website.

Ch. 1.5 Main Idea

Eating a balanced diet that includes adequate but not excessive amounts of all nutrients is the best way to stay healthy and reduce the risk of developing four of the top 10 leading causes of death in the United States, including heart disease, cancer, stroke, and diabetes. A healthy diet also prevents nutrient-deficiency diseases such as scurvy. In addition, a healthy diet influences gene expression in ways that may increase or decrease your risk of disease.

Explain: metabolism

Energy in foods and in the body is trapped within the bonds that keep the molecules together. When the bonds are broken during the process of metabolism, a significant amount of energy, including some heat, is released. The energy can then be used to digest and absorb the meal, contract muscles, fuel the heartbeat, synthesize new cells, and perform other functions.

Explain: weight gain and loss

Energy that is not used to fuel the body will be stored, predominantly as fat, for later use. If you regularly consume more kilocalories than you expend, you will accumulate stored fat in adipose tissue and gain weight. The opposite is also true. Eating fewer kilocalories than the body needs will result in the breakdown of stored energy and weight loss.

Dfine: micronutrients

Essential nutrients the body needs in smaller amounts: vitamins and minerals.s. -(vitamins and minerals do NOT provide energy. Only participate in growth, maintenance, support, or structure. And regulate body processes)

Define: macronutrients

Essential nutrients, including water and the energy-containing carbohydrates, lipids, and proteins that the body needs in large amounts. -(Carbohydrates do NOT participate in growth, maintenance, support, or structure. And do NOT regulate body processes. Only provide energy)

T or F?: Eliminating all fat from the diet will reduce your risk of developing heart disease.

F: Eliminating all fat from the diet is incompatible with life. In the short term, it would result in nutrient deficiencies and do little to reduce your risk of heart disease. Chronic disease such as heart disease is often the result of a cluster of risk factors including an overall poor-quality diet, lack of exercise, and tobacco use, as well as heredity.

T or F?: Cancer is the leading cause of death in the United States.

F: Heart disease is the leading cause of death among Americans. The good news is that your diet can play an important role in reducing your risk.

T or F: About 25 percent of all Americans are obese.

F: In 2015, more than 35 percent of American adults were considered obese.

T or F?: Nutrition is the study of dietary supplements.

F: Nutrition is the science related to how nutrients are used in the body and how they affect health.

T or F: The most effective method of nutritional assessment is to ask clients to write down what they've eaten in the last 24 hours.

F: The 24-hour diet record is one tool for gathering information about the quality of a client's diet, but it doesn't reveal a complete picture. Long-term food records, interviews, and anthropometric data are also needed.

T or F?: Taking a dietary supplement is the only way to meet your nutrient needs.

F: There is no replacement for whole foods in a healthy diet. A supplement can augment a healthy diet, but it can't replace it to meet your nutritional needs.

T or F?: You can get good nutrition advice from anyone who calls him- or herself a nutritionist.

F: There is no standard for or legal definition of the word nutritionist, so it does not convey expert status. In fact, anyone can call him- or herself a nutritionist.

T or F?: Alcohol is a nutrient.

F: Whereas alcohol does provide kilocalories, eliminating it from the diet would not result in malnutrition. Therefore, alcohol is not a nutrient. -Alcohol, although not a nutrient, also provides energy.

Define: satiety

Feeling of satiation, or "fullness," after a meal before hunger sets in again

Ch. 2.1 Main idea

Healthy eating emphasizes consuming the right amount of food from a variety of food groups to provide an adequate intake of nutrients and a moderate level of energy. Choosing nutrient-dense and low-energy-dense foods ensures a diet high in nutrient content and low enough in energy to prevent weight gain. A variety of tools are available to help individuals make healthy choices.

How healthy is the typical American diet?

In general, the American diet is too high in added sugars, sodium, and saturated fat. Added sugars account for 13% of America's daily kilocalories. This is largely due to Americans' love of soft drinks, other sugary beverages, and sweets and treats -leading to hypertension, and cardiovascular disease -our intake of fiber and certain vitamins (D, calcium, potassium) and minerals is too low (veggies and fiber) -25% skip breakfast -more than 35% adults are obese

Ch. 2.4 Main Idea

MyPlate depicts the five food groups using the familiar mealtime visual of a place setting. It is part of the USDA's Web-based initiative at ChooseMyPlate.gov, providing information and tools, including personalized daily food plans, to help you build a healthy diet based on the Dietary Guidelines for Americans. Try to consume nutrient-dense foods—fruits, vegetables, whole grains, and lean dairy and protein foods—but limit energy-dense foods, which provide kilocalories from saturated fats and added sugars but little nutrition. Daily physical activity is encouraged to better manage your weight and health.

Define: zoochemicals

Non-nutritive animal compounds that play a role in fighting chronic diseases. -Omega-3 fatty acids added to butter substitutes may improve heart health and reduce inflammation, protecting us against heart disease, cancer, and a decline in cognitive function. And the beneficial bacteria (called probiotics) present in yogurt support intestinal health and function.

Define: phytochemicals

Non-nutritive plant compounds, found in fruits and vegetables, that may play a role in fighting chronic diseases. -reduced risk of developing certain diseases -spinach/ tomatoes

Explain: Nutrient-dense foods

Nutrient-dense foods are high in nutrients, such as vitamins and minerals, but low in energy (kilocalories), providing more nutrients per kilocalorie (and in each bite) than less nutrient-dense foods. Fresh fruits and vegetables, for example, are nutrient dense because they are high in B vitamins, vitamin C, and minerals such as calcium and magnesium, as well as dietary fiber, while usually providing fewer than 60 kilocalories per serving. -Nutrient-dense foods are also low in saturated fat and added sugars --soups fruit veggies (milk over soda)

Define: nonessential nutrients

Nutrients that can be made in sufficient quantities in the body to meet the body's requirements and support health. -An example is vitamin D, which is synthesized in the skin upon exposure to sunlight. Under some circumstances, nonessential nutrients can become essential. We refer to these nutrients as conditionally essential. If you are not exposed to enough sunlight, you will not be able to synthesize an adequate amount of vitamin D. You must then obtain vitamin D from foods and/or supplements.

Define: essential nutrients

Nutrients that must be consumed from foods because they cannot be made in the body in sufficient quantities to meet its needs and support health.

Ch. 1.2 Main Idea

Nutrition is the science of how nutrients and other components of foods nourish the body, and how the body uses nutrients to manufacture and replace cells and produce energy. Most nutrients are essential; that is, they cannot be synthesized in adequate amounts to meet body needs. Carbohydrates, lipids, proteins, and vitamins are organic nutrients composed of the chemical elements carbon, hydrogen, oxygen, and sometimes nitrogen. Minerals and water are inorganic because they don't contain carbon. Energy in foods is measured in kilocalories. The energy-yielding nutrients—carbohydrates (4 kilocalories per gram), lipids (9 kilocalories per gram), and proteins (4 kilocalories per gram)—provide fuel to be used by the body or stored for future use. Alcohol (7 kilocalories per gram) is not a nutrient but does provide energy.

Ch. 1.7 Main Idea

The American diet is too high in added sugars, sodium, and saturated fat, and too low in dietary fiber, vitamin D, potassium, and calcium. Rates of overweight and obesity among Americans are too high. Incidences of overweight and obesity among Americans are prevalent, yet many people are falling short of some nutrient needs. Healthy People 2020 is a set of health objectives for the nation to achieve over the second decade of the twenty-first century.

Explain: scientific method

Process used by scientists to gather and test information for the sake of generating sound research findings. -observe something in the natural world, ask questions, and propose an explanation (or hypothesis) based on their observations. conduct an experiment. -takes years and many adjustments

Define: quackery

Promotion and selling of health products and services of questionable validity. A quack is a person who promotes these products and services in order to make money. -quick fix -One product does it all. -all natural -secret ingredient -no risk -money back guarantee

define: enzyme

Proteins in living cells that act as catalysts and control chemical reactions.

Define: proportionally

Relationship of one entity to another. Vegetables and fruits should be consumed in a higher proportion than dairy and protein foods in the diet.

Ch. 2.3 Main Idea

The Dietary Guidelines for Americans reflect the most current nutrition and lifestyle advice for good health and reduced risk for chronic disease. They are updated by the USDA and HHS every 5 years.

What is nutrition?

Science that studies how nutrients and other components of foods nourish the body and affect body functions and overall health. -The science of nutrition is the study of food and the nutrients we need to sustain life and reproduce. It examines the way food nourishes the body and affects health. -explores how food is digested, absorbed, transported, metabolized, and used or stored in the body -studies how much we need of each nutrient, the factors that influence our needs, and what happens if we don't consume enough -looks at the relationship between nutrition and well-being, the greater the impact will be on long-term health -"there are no bad foods"

metric system

Scientists use the metric system to measure weight, volume, and distance. -Grams for weight -Liters for volume - Meters to measure distance -kilogram is 1,000 grams (kilo=1,000) -centimeter is a hundredth of a meter (cent=100). -This uniform system of measurement allows scientists all over the world to share and compare data.

Ch. 1.8 Main Idea

Sound nutrition advice is based on years of research using the scientific method. Several methods can be used to conduct nutrition research, including laboratory experiments on animals, experimental research on humans, and observational, particularly epidemiological, research. In double-blind placebo-controlled studies, neither the subjects nor the researchers are aware of who is receiving treatment, and such studies are therefore considered the gold standard of experimental research. Findings from observational and epidemiological research are only considered valid if the study was conducted with an adequate sample size of subjects.

Define: epigenetics

Study of the variety of environmental factors and other mechanisms influencing gene expression. - gene expression: the Human Genome Project (HGP) mapped the sequence of all of the genes (the genome) in humans to examin the effects of nutrition and genetics

T or F?: Carbohydrates provide our main source of energy.

T: Carbohydrates are the primary source of energy to the body.

T or F?: Food choices are driven primarily by flavor.

T: Taste is the strongest motivating factor for choosing foods. However, numerous other factors—including culture, social setting, health, advertising, habit, emotion, time, cost, and convenience—also play a role in food choice.

Ch 1.1 Main Idea

Taste and enjoyment are the primary reasons people prefer certain foods. A food's availability makes it more easily become part of a culture, and many foods can be regularly eaten out of habit. Advertising, food trends, limited time, convenience, emotions, and the perception that foods are healthy or unhealthy also influence food choices.

Ch. 2.2 Main Idea

The Dietary Reference Intakes are specific reference values that help individuals determine daily nutrient needs to maintain good health, prevent chronic diseases, and avoid unhealthy excesses. The reference values include the EAR, RDA, AI, UL, and AMDR. The EER can help determine the appropriate amount of energy needed to maintain a healthy body weight given one's age, gender, height, weight, and activity levels. You should try to meet your RDA or AI and consume below the UL for each nutrient daily while maintaining sufficient energy intake.

Ch. 2.5 Main Idea

The exchange system is a convenient tool for creating meal plans based on the macronutrient content and total kilocalories of foods. The plan consists of six food groups: starch, fruit, milk, vegetables, meat, and fat. Foods within each group can be exchanged or swapped to add variety to meals and snacks.

Where do we get energy from?

The six biochemical ingredients needed to sustain life are all provided by the foods in our diets.

Ch. 1.3 Main Idea

The six classes of essential nutrients—carbohydrates, lipids (fats), protein, vitamins, minerals, and water—each have specific roles in the body. Carbohydrates and lipids are the body's primary energy sources. Proteins can be used for energy, but their main role is to provide the building blocks for body structures and functional compounds. Vitamins, minerals, and water are needed to use the energy-producing nutrients and for various body processes.

BRFSS (Behavioral Risk Factor Surveillance System)

The world's largest telephone survey that tracks lifestyle behaviors that increase our risk for chronic disease. (Obesity)

Explain: vitamin groups (classifications)

They are grouped into two classifications according to their solubility, which affects how they are absorbed, stored, and excreted. Water-soluble vitamins, which include vitamin C and the eight B-complex vitamins, are easily absorbed and excreted by the body and need to be consumed daily. The fat-soluble vitamins—A, D, E, and K—are stored in the liver and fatty tissues and thus don't need to be consumed on a daily basis. -A wide variety of fruits and vegetables are abundant sources of water-soluble vitamins.

Explain: the FFQ food frequency questionnaire

This form of assessment provides evidence of consumption patterns over time - "per day, per week, and per month," as well as "seldom" or "never" -is a reasonably reliable, accurate, and inexpensive method to assess usual intake. -is NOT as helpful in assessing the ACTUAL amount consumed of a nutrient, a diet recall (3-7 day food journal) sometimes is better depending on what needs to be counted

What is the most abundant nutrient found in food?

Water is the most abundant nutrient found in foods and in the body. Carbohydrates, fats, protein, vitamins, and minerals make up the rest. Note that foods also contain non-nutritive compounds, such as phytochemicals and fiber. -Plant foods are made up of about 10 percent carbohydrates, fats, proteins, vitamins, and minerals. The rest is typically water, and plant foods contain more water (about 90%) than do animal foods (about 70%). Animal foods are composed of about 30 percent protein, lipids, vitamins, and minerals. One unique quality of animal foods, with the exception of dairy products, is that they do not contain any carbohydrates by the time we consume them.

How does nutrition affect cells (skin cells)?

Your body replaces skin cells at a rate fast enough to keep you covered, and it manufactures new cells using the same nutrients found in a variety of foods. As cells die, nutrients from food provide the building blocks to replace them. Nutrients also provide the energy we need to perform all body functions and processes, from maintaining heartbeat to playing tennis.

Explain: how diet can influence health

Your diet can positively affect your health by reducing your risk of chronic diseases, preventing nutrient-deficiency diseases, and interacting in beneficial ways with your genes. -A healthy diet reduces the risk of chronic disease. Of the top 10 leading causes of death in the United States, four are chronic diseases linked to poor nutrition. These include heart disease, cancer, stroke, and diabetes. Eating well helps us achieve and maintain a healthy weight -A Healthy Diet Can Positively Affect Gene Expression

Define: portion

amount of food you choose to eat at one sitting

Name the six categories of nutrients found in foods and in the body

carbohydrates, lipids (fats), protein, vitamins, minerals, and water

Explain: ABDC method

collecting Anthropometric data (hight/BMI), collecting Biochemical (laboratory) data (blood or urine), conducting a Clinical exam (skin, muscles), and performing Dietary intake assessments (diet history/records)

What is a registered dietitian nutritionist (RDN)

health professional who is a food and nutrition expert; RDNs obtain a college degree by an accredited program and passed a national exam by Academy of Nutrition and Dietetics (AND) to become a licensed dietitian nutritionist (LDN) -The RDN will conduct a complete assessment to find out if you are getting too much, too little, or the right amount of all nutrients. Trained in medical nutrition therapy to adjust someones diet

Define: body mass index (BMI)

is a measure of weight relative to height, and waist circumference measures abdominal fat. Body composition measurements can provide data on an individual's lean body tissue and percentage of body fat.

What are the beneficial non-nutrient compounds also found in foods?

phytochemicals or zoochemicals, and nondigestible fiber, as well as chemicals added by food manufacturers to enhance color, flavor, or texture or extend shelf-life.

Define: energy

the capacity to do work

what is the ABCD method used for?

to Assess the Nutritional Status of Individuals -look at that person's health history, including any experiences with acute or chronic illness, and diagnostic procedures, therapies, or treatments that may increase nutrient needs or induce malabsorption