Nutrition Ch. 1

What are the AMDRs for each macronutrient?

Carbohydrate: 45-65%; fats: 20-35%; protein: 10-35%

What are the four types of organic nutrients? What makes them organic?

Carbohydrates, lipids, proteins, and vitamins; they contain H, C, and O

What are the three energy-yielding nutrients? What is another name for these?

Carbohydrates, lipids, proteins; macronutrients

How do you calculate nutrient density?

Divide the amount of the nutrient of interest by the number of calories.

_____ are most useful in uncovering early signs of malnutrition, before symptoms appear.

Lab tests

The EAR can be used for _____, while the AI and RDA can be used for _____.

groups, individuals

Dietary recommendations apply to _____ people. They are not _____ requirements, and they are for ______ intakes.

healthy; minimum, average

What is the conversion factor between kcal and kJ?

1 kcal = 4.2 kJ

1 kcal = ____ calories; calories referred to in daily usage are actually _____. How are these defined?

1,000; kilocalories (kcal); 1 kcal is the amount of energy required to raise the temperature of 1 kg of water by 1 degree Celcius

How many vitamins are there? What is their main role?

13; facilitate release of energy from carbs, fat, and protein

How many minerals are there? They cannot be _____, but they can be ____ or _____.

16; destroyed, bound, leach out in water

4 oz of raw meat = ____ of cooked meat

3 oz

How many kcals are in 1 g of carbohydrate, protein, and fat? Which one has the greatest energy density?

4 kcal, 4 kcal, and 9 kcal; fat

How much energy is yielded from alcohol? Why is it not considered a nutrient?

7 kcal/g; because it interferes with the body's growth, maintenance, and repair

Chronic diseases are responsible for _____ deaths in the US.

7/10

What percentage of meals are prepared at home?

70%

What is a nutrient claim? What is the requirement to make one?

A claim about nutrient content of food which must meet specific FDA criteria ("fat-free," "good source of fiber").

AMDR

Acceptable Macronutrient Distribution Ranges - ranges of intakes for macronutrients that provide energy and reduce the risk of chronic disease

What are discretionary kcalories?

Additional calories that can be consumed after nutrient needs have been met.

What are the six principles of diet planning?

Adequacy, balance, kcal control, nutrient density (ABCD), moderation, variety

AI

Adequate Intakes - average daily amount of a nutrient that appears sufficient; alternative to RDA when EAR isn't available

An inflamed tongue can indicate _____ deficiency.

B vitamin

What are the three main types of explanations for how people eat?

Behavioral, genetic, and social

DRI

Dietary Reference Intakes - includes the RDA, the AI, and the UI

_____ nutrients cannot be made by the body. They must be obtained from ___.

Essential, diet

EAR

Estimated Average Requirements - average amount needed by 50% of the population (gender/age group)

EER

Estimated Energy Requirement - average dietary energy intake to maintain good health for a given individual

What are functional foods? Give 2 examples.

Foods that provide health benefits beyond their nutrient combinations. Whole foods (fruits/veggies) and fortified/enhanced foods (milk w/vitamin D, iodized salt).

Nutritional requirements vary mainly based on what three factors? What are four less important factors?

Gender, pregnancy/lactation, age; occupation, sports participation, state of health, environmental temperature

What are the Dietary Guidelines for Americans?

Guidelines that translate the DRI into specific suggestions, like "reduce intake of saturated fat."

What are 9 factors that affect food choices?

Habit, ethnicity/region, social interaction, availability/convenience/economy, positive/negative associations, emotions, values (religious, political), body weight/image, nutritional benefits

What is the difference between health claims and structure-function claims? Which are legal w/out FDA approval?

Health claims link a food product to a particular disease or health condition; stucture-function claims don't need approval and do not mention a particular disease/health condition.

What are three things that can destroy vitamins?

Heat, light, and chemicals

What are the four parts of a nutrition assessment?

Historical information, anthropometric measures, physical exam, lab tests

What are the two types of inorganic nutrients?

Minerals and water

_____ are the simplest nutrients. Why?

Minerals; because they are elements

What is the difference between a primary and secondary deficiency? What types of assessment reveal them?

Primary - caused by not consuming enough nutrients (diet history); secondary - caused by not absorbing enough nutrients, excreting too much, or not using nutrients efficiently (health history).

RDA

Recommended Dietary Allowances - average daily amount required to meet the needs of nearly all healthy members of a population

What are the 2 interchangeable titles for nutrition experts?

Registered Dieticians, Registered Dietician Nutritionist

What are the three universal taste preferences?

Sugar, fat, salt

What is the purpose of the Healthy Eating Index?

To assess how well a person's diet meets recommendations; specifically, it is based on a nutritional survey and is used to determine the degree to which the population's diet is meeting the Dietary Guidelines

UI

Tolerable Upper Intake Levels - maximum daily amount of a nutrient that appears safe

What are the six classes of nutrients? Which ones are most and least prevalent?

Water (most common - 60%), carbohydrates, proteins, lipids, vitamins, and minerals (tiny fraction of overall body weight).

Sufficient intake of a nutrient does not guarantee ______.

adequacy

Height and weight are examples of _____.

anthropometric measurements

Achieving optimum intake of nutrients should be based on ____ intake. What does this mean? How do we accomplish this?

average; we do not need to meet dietary recommendations at every meal; eating a variety of foods

Lab tests can reveal ______ signs, while physical exams and anthropometric measures can reveal _____ signs.

covert, overt

Vegetarian diets reduce the risk of_____.

death from all causes

Malnutrition symptoms that may be misdiagnosed include ______.

diarrhea, skin rashes, fatigue

A _____ can be used to confirm or rule out suspected nutrition problems.

diet history

RDs and RDNs may be assisted by _____.

dietetic technicians or DTRs

The foods and beverages you consume over time constitutes your _____.

eating pattern

The USDA Food Patterns and MyPlate are examples of _____.

food group plans

Hippies embrace a _____ diet.

macrobiotic

Water is important in the body's ______ and _______. It is an _____ nutrient.

metabolism, transport systems; essential

Hot flashes, yellowing skin, a rapid heart rate, and low blood pressure are signs of _____.

nutrient overdose

Ranking foods based on their overall contribution to nutrition is called _____.

nutrient profiling

Heart disease and diabetes can be caused by _____.

overnutrition

What are the two types of malnutrition?

overnutrition and undernutrition

Risk factors ____ and tend to ____.

persist, cluster

Nonnutrient compounds found in plants are called ____.

phytochemicals

Of the three energy-yielding nutrients, which is least important as a fuel source?

protein

A ___ increases the likelihood of having a disease.

risk factor

When a deficiency only exhibits covert signs, it can be called a ______ deficiency.

subclinical

Food groups are divided into _____.

subgroups

Symptoms are _____; signs are ______.

subjective, objective

Dietary supplements raise the risk of ____.

toxicity

Skin rashes, depression, hair loss, bleeding gums, muscle spasms, and night blindness are signs of _____.

undernutrition

Food groups tend to sort foods by their _____, while food lists sort them by their ____.

vitamin/mineral (micronutrient) content; macronutrient contents

What are the micronutrients? How much of them do we need?

vitamins and minerals; mg or mcg

At least half of all grains eaten should be ______ grains.

whole

The joule is a measure of _____, while the kilocalorie is a measure of _____.

work energy, heat energy

What are healthy body fat percentages for men/women?

~20% for men, ~25% for women