Principals of Nutrition

  1. Identify the difference between serving size and portion size.
    Serving size: The amount recommended by the government.

    Portion size: The amount we choose to have.
  2. Identify the tools you can use to estimate serving sizes and how many cups/ounces they correspond to.
    • One cup: Women's fist
    • Ping pong ball: 2 Tbsp.
    • Dice: 1 Tbsp.
    • Slice of bread: Cassette Tape
    • Pancake: CD
  3. Determine the difference between empty calories and nutrient dense foods.
    Nutrient dense foods are nutrient heavy, empty calorie foods have little to no nutritional value.
  4. Identify the calories per gram for..
    1. Carbs
    2. Fats
    3. Proteins
    • Carbs: 4/gram
    • Fats: 9/gram
    • Proteins: 4/gram
  5. Identify the goal of the Dietary Guidelines of 2010.
    The dietary guidelines are recommendations updated every five years to provide healthy choices that reflect the most healthy lifestyles.

    2010 initiative:
  6. Identify the goals of the DRI's as compared to the RDA's.
    The goals of Dietary Reference Intake's are to provide very specific information down to nutrients, calories, and foods to provide a very strict diet.

    Recommendations discuss food groups for optimal health.
  7. Identify what is NOT required on the nutrition facts panel.
    No daily value for protein or sugars.
  8. Be able to identify who governs the Nutrition Labeling Education Act? (NLEA)
    The food and drug administration.
  9. Identify 8 major allergens.
    Eggs, milk, nuts, tree-nuts, soy, wheat, fish, shellfish.
  10. What are the factors that affect energy needs.
    Gender, age, growth, height, temperature, fever, stress, exercise, smoking, caffeine, and sleep.
  11. Identify examples of sugars and starches.
    Sugars: In it's unrefined form, fruits, milk, high fructose corn syrup.

    Starches: Pasta, potatoes, rice, beans.
  12. What are the differences between micronutrients and macronutrients?
    Micronutrients are needed by the body in small amounts, and macronutrients are needed by the body in large amounts.
  13.                      Phytochemical.
    Chemicals found in fruit and vegetable plants that fight diseases. They're not necessarily nutrients.
  14. Basal Metabolism
    The energy your body needs when it is at rest. 65% of your body's total calorie needs.
  15. Thermic effect of food.
    The energy needed to absorb and digest food. 5% of your body's total calories.
  16. Estimated Energy Requirement. (EER)
    Food/Calorie intake from diet based on age, weight, height and gender.
  17. The functions of water.
    • - 50-70% of the body is made up of water
    • - Most of it is found in food
    • - 9-13 cups a day is recommended

    • Water..
    • -Regulates body temp
    • -Lubricates joints
    • -Helps filter waste
  18. Acceptable Macronutrient Ranges
  19. The purpose/goals of the Food Pyramid.
    • -Puts science into practical terms.
    • -Helps people meet healthy standards.
    • -Helps achieve balanced diet.
Card Set
Principals of Nutrition
Nutrition Midterm Prep