Nutrition Test 1
5 components to a healthy diet
ABVCCM: adequacy, balance, variety, calorie control, moderation
AMDR stands for...
Acceptable Macronutrient Distribution Ranges; 45-65% from carbs, 20-35% from fat, 10-35% from protein
Other than a nutritious diet, only 2 common lifestyle habits have a stronger influence on long-term health. What are they?
Smoking, alcohol
The DRI committee has set values for:
Viatmins, minerals, carbs, fiber, lipids, protein, water, and energy
function of proteins
used for structural components (bones, skin, teeth, etc.); NOT usually used for energy
which nutrients regulate body processes?
vitamins, minerals
What is nutrition?
"the science of food, the nutrients and substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, digests, absorbs, transports, utilizes, and excretes food substances."
calories in a gram of alcohol?
7
calories in a gram of fat?
9
similarities and differences between mypyramid, Harvard's healthy eating pyramid and Dr. Weil's anti-inflammatory pyramid
...
1 Calorie = ? calories
1 Calorie = 1000 calories
1 inch=? cm
1 inch=2.5 cm
1 kilocalorie = ? calories
1 kilocalorie = 1000 calories
1 ounce=? grams
1 ounce=28 grams
1 pound = ? grams
1 pound = 454 grams
How many grams of fat should be consumed on an 1800 calorie diet at 25% fat?
1800 x.25=450 kcal 450 kcal/9kcal/gm=50 grams
A correlation occurs when....
2 variables change over the same period
2.2 pounds = ? kg
2.2 pounds=1 kilogram
Less fat
25% or less than the comparison food
Low fat
3 grams or less of fat per serving
calories in a gram of carbohydrate?
4
calories in a gram of protein?
4
DRI committee's Acceptable Macronutrient Distribution Ranges (AMDR)
45-65% from carbohydrate, 20-35% from fat, 10-35% from protein
High fiber
5 grams or more fiber per serving
Daily Values (DVs)
5% DV or less is considered low; 20% DV or more is considered high; DVs for some nutrients represent the uppermost limit (total fat, saturated fat, cholesterol, sodium)
All of the following are correct concerning the Daily Reference Intake (DRI) values except: A. the committee that determines the values is composed of scientists. B. the values are minimum recommendations for virtually all healthy people. C. the values are updated periodically in light of new knowledge. D. the values reflect daily intakes to be achieved, on average, over time.
B. the values are minimum recommendations for virtually all healthy people
Calorie needs are a little different however. Values are NOT set at 98% like RDA/AI. Why not?
Bc there is an obesity epidemic in this country and there is no need to recommend more calories than needed as this is detrimental. Calories set at 50% (like EAR) so this is what an avg person would need.
Balance of diet
Choices do not overemphasize one nutrient or food at the expense of another
____ value is found on food labels
Daily
What are the DRIs?
EAR, RDA, AI, UL, EER
EER stands for...
Estimated Energy Requirement; set at 50% of average population needs
FTC
Federal Trade Commission; government agency that enforces consumer protection laws
What role does diet play in short-term health?
Fiber - relieves constipation; caffeine -gives energy, athletic performance, affects sleep; alcohol -motor skills
Who established the DRIs?
Food and Nutrition Board, Institute of Medicine, Nat'l Academy of Sciences; Panels of experts; chosen by the Nat'l Academy; independently selected. funded by DHHS, USDA, Health Canada, private industry. Serially published: 1997 & counting. (www.iom.edu)
Variety of diet
Foods differ from day to day
Moderation of diet
Foods do not provide excess fat, salt, sugar, or other unwanted constituents
Calorie control of diet
Foods provide amount of energy you need to maintain ideal weight
Six food groups on food pyramid?
Fruits, veggies, oils, grains, milk, meat and beans
GRAS list
Generally Recognized As Safe; additives generally recognized as safe by FDA
What role does diet play in chronic or long-term health?
Heart disease, cancers (breast and colon), stroke, & diabetes
Dietary Guidelines for Americans 2010
Nutrition-related lifestyle recommendations intended for people over 2 years of age; released every 5 years by law; 2010 guidelines released January 31, 2011 by USDA and HHS. Designed to promote adequate nutrition and good health; reduce risk of CVD, obesity, alcoholism, and other nutrition-related chronic conditions; form the basis for federal nutrition policy - including food assistance programs
Why should you care about your diet?
Poor diet associated with 4 of 10 leading causes of death (type 2 diabetes, heart disease, stroke, breast/colon cancer)
3 types of macronutrients
Proteins, carbs, fats
Dietary Guidelines for Americans 2010
Recommendations: increase intake of whole grains, reduced intake of sugar-sweetened beverages, focus on the total number of calories consumed, and monitor food intake; reduce sodium intake; limit saturated fats to 10% of total cals (substitute mono and poly unsat fats); limit cholesterol to less than 300 mg/day; keep trans fat intake as low as possible; increase intake of fruits and vegetables; eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas; consume at least half of all grains as whole grains (not refined); increase amount and variety of seafood; increase in-take of fat-free or low-fat milk and milk products (yogurt, milk, cheese, or fortified soy beverages); choose foods that provide more potassium, dietary fiber, calcium and vitamin D; use oils to replace solid fats where possible
physiological dose
amount of a nutrient within the range of safe intake that enables the body to function optimally
EAR
amt of a nutrient that should meet needs of 50% of healthy ppl
AI
assigned when no RDA can be determined. Assumes a population's avg daily nutrient intakes are adequate
EER
avg daily energy intake that meets needs of a healthy person who is maintaining his/her weight
According to the Acceptable Macronutrient Distribution Ranges (AMDR), what percentage of total calories should come from carbohydrate? a. 20 to 35 percent. b. 45 to 65 percent. c. It depends on what type of carbohydrate. d. 10 to 35 percent.
b. 45 to 65 percent
peer review
before acceptance for publication, research articles undergo critical analysis by peer experts in the field who were not part of the research team
Nutrition involves the study of...
biochemistry, biology, physiology, behavioral sciences, chemistry
To look up the appropriate DRI values for someone, you would need to know all of the following about them except: a. whether they were pregnant or lactating. b. their sex. c. their level of physical activity. d. their age.
c. Their level of physical activity
6 classes of nutrients (kcal/gm in parentheses)
carbohydrate (4), protein (4), fat (9), water (0), vitamins (0), minerals (0)
what are the 3 energy-yielding nutrients?
carbs, proteins, and fat
which nutrients provide energy?
carbs, proteins, and lipids (fats and oils)
Nutrients
chemicals in foods that our body needs for proper nutrition
pyramid is based on...
dietary guidelines for americans 2005
epidemiology is the study of:
disease rates among different popul. groups, factors associated w/ disease occurrence, and how diseases are spread
websites w/ reliable nutrition & health info
eatright.org; nih.gov (Nat'l Institutes of Health); fda.gov; cdc.gov; acsh.org (American Council on Science and Health); quackwatch.org; ncahf.org (Nat'l Council Against Health Fraud)
DRIs
encompass a variety of terms that describe values for nutrient recommendations. There are the basis for planning diets for large groups - military, school lunches, etc.
what's the main function of carbohydrates and lipids?
energy
4 Research designs
epidemiologic studies (know this definition), case studies, intervention studies (RCT), laboratory studies
Calorie-free
fewer than 5 cal per serving
Adequacy of diet
foods provide enough of each essential nutrient, fiber, and energy
megadose
generally defined as 10 times the recommended amount of a vitamin or mineral
nutrient dense
has more micronutrients (vitamins and minerals) in relation to its energy value
UL
highest avg amount that is unlikely to be harmful when consumed daily
chronic undernutrition
long-term energy and nutrient deficiency
main function of water
maintenance of fluid balance, elimination of waste, and transport of substances
calorie
measure of food energy; heat needed to raise 1g of water 1 degree Celsius
Food guide pyramid website?
mypyramid.gov
nutrient dense vs energy dense
nutrient dense foods have a lot of nutrition per bite whereas energy dense foods have a lot of calories per bite but aren't necessarily nutritious
dietary moderation (3 steps)
obtain enuf nutrients from food + avoiding excessive amounts of nutrients + balancing calorie intake with expenditure
quality nutrition research is....
peer reviewed, published in a respected nutrition-related journal, and reported at a nutrition or medical meeting
hunger
physiological need for food
empty calorie
poor source of micronutrients (vitamins and minerals) compared to calories
red flags of unreliable nutrition info
promises of quick/easy remedies; claims that sound too good to be true; scare tactics; attacks on conventional scientists and medical practitioners; statements abt the superiority of natural dietary supplements; testimonials or anecdotes; info promoting product's benefits while overlooking its risks; vague/scientific sounding terms; sensationalism; recommendations based on a single study; etc.
which nutrients promote growth and maintenance?
protein, minerals, and water
role of nutrients
provide energy, promote growth and maintenance, and regulate body processes
RCT stands for...
randomized controlled trial
function of vitamins and minerals
regulation of body processes (chemical reactions)
limitations of epidemiologic studies
results could be coincidence; cannot establish causation; difficulty in determining which variable is responsible for the condition
soy protein reduces what
risk of heart disease
potassium reduces what
risk of hypertension
folate reduces what
risk of neural tube defects
calcium reduces what
risk of osteoporosis
What are characteristics of the DRIs?
separate values (men and women); age groups; pregnancy and lactation; apply to healthy individuals; refer to average daily intakes; may vary substantially from day to day w/o ill effect in most cases
Purpose of DRIs
standards for planning large scale diets (to aid in nutritional adequacy, to promote health/reduce risk of chronic disease); to provide a measure for evaluating inadequacy and/or excess; to assess population intakes and plan meals for large groups
RDA
standards for recommended daily intakes that meet needs of ~98% of healthy people
malnutrition
state of health that occurs when the body is improperly nourish; may be from inadequate OR excessive amounts of nutrients
case studies
studies of individuals; in clinical settings; researchers observes tx and apparent effects
intervention studies
studies of populations in which observation is accompanied by experimental manipulation of some population members; control and experimental groups; RCT-gold standard
laboratory studies
studies that are performed under tightly controlled conditions and are designed to pinpoint causes and effects; use animals or cells
3 nutrients without DV
trans fat, protein, sugars
biotechnology
use of living things to manufacture improved foods and drugs