NUTRITION TEST
food desert
An area with little access to affordable healthy food urban area in which it is difficult to buy affordable or good-quality fresh food
Types of Nutrition Studies
. Randomized Controlled Trial - Randomly selected - Control and treatment group . Epidemiologic Studies - Only observe associations - not controlled - no intervention . Experimental model systems - to understand how nutrients of our diet affect physiological processes - animal experiments - cell culture studies
nutrition
. Studies factors that affect availability and our food choices: taste of food, COST, availability, food habits, culture, time of day, the people you are eating with, emotional state, state of health, and occasion. . Studies the chemical processes involved in processing and delivering the chemical components of those foods to cells throughout our body . Studies how those chemicals affect our health every day and Disease RISK
TWO MAJOR CATEGORIES OF NUTRIENTS
1) MACRONUTRIENTS: . Carhobydrates . Lipids . Protein . Water 2) MICRONUTRIENTS: . Vitamins . Minerals
Nutrition Labeling and Education Act (NLEA)
1990 act that allows the FDA to require nutrition labeling of most prepared foods and dietary supplements. require products sold in the United States to provide detailed nutrition information, as well as requiring nutrition and health claims for foods to comply with government standards
2015 DGA
ALLl, rather than most, recommendations must be met to achieve a healthy diet Foods high in saturated fat, added sugars, and/or sodium typically have a low nutrient density focus on promoting healthy eating patterns, rather than specific foods and/or nutrients Work, community, home and school environments significantly affect our ability to implement the DGAs.
Given that alcohol supplies energy, why is it not considered a nutrient?
Alcohol is not a nutrient because, although it does supply energy (7 kcal/g) , provides calories , it is a toxin. Alcohol does not support normal growth development, reproduction, maintenance, and repair of cells
phytochemicals or phytonutrients
Another important part of the diet chemicals in plants that are beneficial to human health. Commonly found in vegetables, fruits, and whole grains, these compounds—which number in the thousands—give plants key properties such as color, aroma, or flavor. Lycopene, for example, gives tomatoes and watermelon their red color, and may reduce the risk of cancer in humans. Some promote health because they have either hormonelike actions, or, like the pigment that makes blueberries blue, they repair or prevent damage to cells.
digestion
How macronutrients, micronutrients, and phytochemicals are extracted from food and then absorbed and used by the body
MINERALS
INORGANIC chemical elements obtained through foods that are essential in human nutrition; there are 16 minerals considered essential in human nutrition, with diverse regulatory and structural functions. Energy content: 0
ingredient list
Ingredients are listed in descending order of weight
VITAMINS
ORGANIC compounds that are required in small quantities for specific functions in the body. . Partipicate in nearly every chemical reaction in the body Energy content: 0 . Some functions as hormones Classified in two groups: (how the vitamin is absorbed, stored and removed from the body) WATER SOLUBLE : Vitamin B6, Vitamin C, Vitamin B12 FAT SOLUBLE: Vitamin A, Vitamin E, Vitamin D
monounsaturated fat
One of these is not required on a food label: *serving size *dietary fat *sodium *cholesterol *dietary fiber *monounsaturated fat
Daily Value
This estimate tells the amount of a nutrient in each serving and was designed specifically for food labels. It is expressed in percentages.
Sugar
This item is listed under "Total Carbohydrates" and currently does not differentiate between what is natural and what is added. In the future, the amount "added" will be a separate item.
water
This macronutrient is essential for all cells in the body but does not provide any energy
How do I know I'm getting enough nutrients?
To help us choose the foods that create a healthful diet, the Institute of Medicine—an expert committee commissioned by the U.S. government—provides guidance on health and science policy
VARIETY, BALANCE, ADEQUACY, AND MODERATION
VARIETY: increased likelihood of consuming a broad array of essential nutrients and phytochemicals (eat a rainbow) BALANCE: the RIGHT proportion of foods across food groups and macronutrients ADEQUATE: amount that provide calories and essential nutrients to promote optimal health MODERATION: not overindulging in any one type of food -> obesity
Adequate Intake (AI)
When planning your diet: AIM FOR THIS IF AN RDA ISN'T AVAILABLE When there is insufficient evidence to generate an EAR for a nutrient, the RDA for that nutrient cannot be set and the committee establishes the third set of values nutrients for which the available data are not sufficient to confidently determine an EAR; often the best estimate of the amount that is adequate to meet the needs of the majority of the population based on available data. based on research or observations of the amount of the nutrient individuals typically need For example, the B vitamin called folate has an established RDA, but the recommended intake for biotin, another B vitamin, is currently provided as an AI.
WATER
an essential nutrient that has critical functions in the body. Energy content: 0 fills and surrounds every cell controls body temperature and is involved in many chemical reactions
Estimated Average Requirements (EARs)
When planning your diet: DO NOT USE THIS AMOUNT recommendations for nutrient intakes include four values. the AVERAGE amount of a nutrient needed by sex and age group this is an intake that meets the needs of 50% of individuals within that group these are not recommendations for each individual, as half of the population would be eating less than they need at this level of intake Are used to assess the nutrient adequacy of populations, and are the first step in setting the DRI recommendations.
Acceptable Macronutrient Distribution Ranges (AMDRs)
When planning your diet: FOLLOW THESE GUIDELINES FOR THE PERCENT OF CALORIES FROM CARBOHYDRATES, FAT, AND PROTEIN An imbalance in macronutrient intake (particularly of fat and carbohydrates) can increase the risk of several chronic diseases the range of energy intakes that should come from each macronutrient to provide a balanced diet. AMDRs apply for carbohydrates, proteins and fats. AMDRs are expressed in percent of calories from total daily calories. Adults can obtain adequate amounts of macronutrients" . Carbohydrate intake falls between 45% and 65% of total calories . Protein intake falls between 10% and 35% of total calories . Fat intake is within 20% and 35% of total calories.
Recommended Dietary Allowance (RDA)
When planning your diet: Goal for AVERAGE daily intake over time the recommended nutrient intake levels that meet the daily needs and decrease risks of chronic disease in almost all healthy people for: . different sexes . life-stage groups. Used to ensure adequate intake of a nutrient in an individual represents the average daily amount of a particular nutrient that meets or exceeds the requirements of nearly all (97% to 98%) healthy individuals.
UPPER LIMIT (ULs) Tolerable Upper Intake Levels
When planning your diet: SHOULD NOT BE USED WHEN PLANNING DIET. DO NOT EXCEED THIS AMOUNT FROM ALL SOURCES, INCLUDING FORTIFIED FOODS, SUPPLEMENTS, AND PRESCRIPTION DRUGS Because store shelves are now overflowing with food and supplements that supply extra amounts of nutrients, the DRIs also set safe limits of nutrients with its final set of values the highest amount of a specific nutrient that most people can consume daily without risk of side effects. Used to assess the likelihood of nutrient excess
Estimated Energy Requirement (EER)
When planning your diet: USE CAUTIOUSLY AS AN INITIAL PLANNING GOAL estimated number of calories per day required to maintain energy equilibrium in a healthy adult; this value is dependent on age, sex, height, weight, and level of physical activity. similar to the EAR in that it represents the average amount of calories a healthy person of a particular age, sex, weight, height, and level of physical activity needs in order to maintain his or her weight. This value meets the energy requirements of 50% of the population, and actually exceeds the needs of nearly 50% of individuals.
Obesity
a classic example of overnutrition a condition characterized by accumulation of excess body fat, generally associated with adverse health effects such as heart disease, hypertension, type 2 diabetes, arthritis, and gout. Over the past few decades, policymakers have focused more on the role of diet and nutrition in diseases caused by overconsumption—primarily too many calories, along with too much solid fat (such as animal fats), sugar, and sodium these are often CHRONIC DISEASES
nutrient deficiency
a condition resulting from insufficient supply of essential nutrients through dietary inadequacy or impaired absorption or use.
scientific method
a specific series of steps that involves a hypothesis, measurements and data gathering, and interpretation of results. 1) MAKE OBSERVATION 2) ASK QUESTION (IDENTIFY PROBLEM) 3) FORMING TESTABLE HYPOTHESIS 4) DESIGN EXPERIMENT . Control Group . Experimental / Treatment group 5) RESULTS (Reflect / Compare with predictions_ 6) PUBLISHED . Peer-reviewed journal
MALNUTRITION
a state of both: . Undernutrition or . Overnutrition caused by inadequate, excessive, or unbalanced intake of calories and/or essential nutrients.
FATS
a term for triglycerides, a subclass of lipids, that are the primary form of fat in our bodies and our food. Energy content: 9 kcal/g Components of the cell membran, fat deposits shape our body and provide insulation and protection Required for synthesis of hormones and other compounds that regulate many body processes
MACRONUTRIENTS
a term used to describe nutrients that we require in relatively large daily amounts; these include carbohydrates, proteins, water, and fats. With the EXCEPTION OF WATER, they primarily supply energy and a large portion of the structural components in our body.
added sugars
are those sugars that are added to foods during processing, food preparation, or at the table; not those that occur naturally in foods. found in sugar-sweetened drinks like sodas, energy drinks, and sports drinks, and desserts. Average Americans typically get approximately one-third of their calories from solid fats and added sugars
nutrients
chemical substances obtained from food that are essential for BODY FUNCTION and to maintain proper body functioning; they are needed for metabolism, Growth, development, reproduction, and tissue maintenance and repair. play a critical role in maintaining homeostasis, the process by which the body maintains a stable, internal environment in the face of external variability. For instance, nutrients in the foods we eat participate in processes that regulate the balance of fluids in the body, our pH, and our body temperature. As long as cells get the nutrients they require, all is well; when cells need more nutrients than are supplied, however, problems arise.
CARBOHYDRATES
compounds made up of carbon, hydrogen, and oxygen atoms that are found in foods as either simple sugars or complex carbohydrates; they contain four kilocalories of energy per gram. Energy content: 4 kcal/g Abundant in cartilage, ligaments and other joint tissue, sugars are a componente of DNA and RNA Critical source of energy for the brain and red blood cells, helps regulate bowel function
peer-reviewed paper
critiqued by other scientists who publish in the same area of research
Chronic Diseases
diseases that are generally slow in progression and of long duration; some examples include heart disease and diabetes. are now, by far, the leading causes of mortality worldwide, and diet plays a specific role in the risk, progression, and treatment of nearly every chronic disease In addition to providing a lot of calories, the highly processed foods common in our "Westernized" diet are generally low in nutrients such as fiber, potassium, calcium, and vitamin D that reduce the risk of chronic diseases.
Overnutrition
excess intake or imbalance of calories and/or essential nutrients relative to need that results in adverse health effects.
Types of foods increase risk of disease when underconsumed
fruits and vegetables, whole grains, low-fat dairy, fish, and poultry.
Undernutrition
inadequate nourishment caused by insufficient dietary intake of one or more essential nutrients or poor absorption and/or use of nutrients in the body. Sometimes does not stem from a lack of food overall, but from a lack of specific essential nutrients
Solid fats
include butter, beef fat, chicken fat, pork fat, stick margarine, and shortening. The fat in milk is also considered to be solid fat. Solid fats are foods, such as butter, but also food ingredients, such as shortening in cookies or cakes, or the hydrogenated oils used to fry foods. are high in saturated fats, which are strongly linked to an increased risk of heart disease, but contribute few essential nutrients and no fiber Fats high in saturated fat are typically solid at room temperature.
PROTEINS
large molecules consisting of carbon, hydrogen, oxygen, and nitrogen assembled in one or more chains of amino acids. Energy content: 4 kcal/g Regulates fluid balance and facilitates chemical reactions .Major structural component of every cell and tissue in our body
Dietary Guidelines for Americans (DGAs)
national health guidelines developed by the United States Department of Agriculture and the Department of Health and Human Services that provide information and advice, based on the newest scientific evidence, on how to choose a healthy eating plan. Only since 1980 --> dietary excesses have been updated every 5 years (2015 - 2020) PATTERN: 1) Focus on whole fruits with little or no added sugar 2) Consume a variety of vegetables 3) Vary your protein (seafood, lean meats, eggs) 4) substitute milk and yogurt for cheese and sour cream 5) Make have of your grains whole grains. 6) Use oils like canola, olive and others instead of solid fats (like butter) LIMITS: 1) Limit the intake of saturated fat to 10% of total calories 2) Limit the intake of added sugars to 10% of total calories. Drink water instead of sugary drinks 3) Limit the intake of sodium to 2300 mg per day
essential nutrient
nutrients SUCH AS WATER that must be supplied through food because the body itself cannot produce or synthesize sufficient quantities to meet its needs.
Types of foods increase risk of disease when overconsumed
processed meats such as bacon and ham, other processed foods such as those with refined grains and added salt, and foods with added sugar.
Dietary Reference Intake (DRI)
quantitative reference values for Vitamins, Minerals, Macronutrients, and Energy that are used to assess and plan the diets of healthy people in the United States and Canada. These values not only help us avoid nutrient deficiency, they are also intended to help individuals optimize their health, prevent disease, and avoid consuming too much of any one nutrient. Determines the likelihood that nutrient instake is adequate in a population The DRI recommendations for nutrient intakes include four values: . EAR . RDA (safety factor added to EAR) . AI (when insufficient evidence for EAR) . UL (upper limit) Two ENERGY recommendations: . EER (energy - similar to EAR) . AMDR (healthy range)
CREDIBLE SOURCES OF NUTRITION INFORMATION
registered dietitian: a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential. Food and Drug administration Scientific peer reviewed journals
classes of nutrients
required for the body to function: 1) CARBOHYDRATES: 2) PROTEINS: 3) FATS 4) VITAMINS 5) MINERALS 6) WATER
kilocalories (kcal)
standard unit to measure energy provided by food equal to 1,000 calories. By convention, when "Calorie" is spelled with a capital "C" it also refers to a kcal. The abbreviation "kcal" will be used throughout this book When we see calories listed on food labels, these are actually kilocalories (kcal) that reference the amount of energy in food
MICRONUTRIENT
term used to describe nutrients essential in our daily diet to maintain good health, but required in only small amounts; these include: . Vitamins and . Minerals. They do not supply energy or calories, but are crucial to normal growth and development, even in tiny amounts
energy density
the amount of energy or calories in a given weight of food; generally presented as the number of calories in a gram (kcal/g). Foods that are rich in calories relative to weight are considered energy dense Fat, sugar, and alcohol tend to increase energy density Fluid (water) and fiber tend to decrease energy density Food deserts are generally well-supplied with energy-dense, convenience-store foods, he more fat is added to food, the more energy dense it becomes, since fat has more than twice as many calories per gram as either protein or carbohydrates Mac Donalds = 186 grams = 535 Cal Calories > Nutrients (by weight)
Nutrient Density
the amount of nutrients supplied by a food in relation to the number of calories in that food. Nutrient-dense foods are a "good deal" nutritionally in that they provide many nutrients at a low calorie "cost." nutrient-dense fruits and vegetables are harder to find. As the water and fiber content of food increases, they generally decrease the energy density of food by adding weight and volume but no (or very few) calories Soup Meal = 846 grams = 535 Cal Nutrients > Calories (by weight)
Energy
the capacity to do work; obtained through the breakdown of carbohydrates, proteins, and fats in foods and beverages.