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What are the 6 nutrients?
- carbohydrates
- proteins
- minerals
- fats
- minerals
- water
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What are the energy yielding nutrients?
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What are the caloric values to the energy yielding nutrients?
- carbs: 4
- proteins: 4
- fats: 9
- alcohol: 7
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What are essential nutrients?
consumed by foods, not sufficient amt made by body
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What are the non-nutrients?
- phytochemicals
- nodigestible fiber
- chemicals added to enhance color, flavor, texture, and extend shelf life
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What are macronutrients?
body needs in large amounts, include energy(carbs, lipids, proteins,water
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What are micronutrients?
body needs in smaller amounts, vitamins and minerals (no energy)
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What are the types of studies in nutritional research?
lab experiment, observational/experimental research, epidemiological research, double-blind placebo-controlled study
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What are controls?
group that doesn't receive treatment but the placebo
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What is a placebo?
sugar pill, inactive, to control group
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What is the double-blind placebo controlled study?
study where no one knows who is receiving the treatment or placebo
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How do you find good quality information?
consensus
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What is a nutrition assessment?
examining a patient's health and diet history
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What is a national survey?
assess the health nutritional status of Americans
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What is the relationship between diet and health in America?
obesity
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What are the 5 principles of healthy eating?
- adequacy
- balance
- calorie control
- moderation
- variety
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What is nutrient density?
nutrient dense foods are high in nutrients and low in kilocalories
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What is energy density?
measurement of kilocalories in a food compared with the weight (grams) of the food.
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What does DRI stand for?
Dietary reference intakes
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How are the requirements set for RDA's (Recommended Dietary Allowance)?
each nutrient should meet needs of 97-98% of individuals in gender and age groups
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How are the requirements set for EAR'S (Estimated Average Requirements)?
starting point of determining other values, meet needs of 50% of Americans by age and gender
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How are the requirements set for AI's (Adequate Intakes)?
next best scientific estimate of amt of nutrient groups, judgement of FNB members
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How are the requirements set for UL's (Tolerable Upper Intake Level)?
highest amt of nutrients that's unlikely to cause harm if consumed daily, increase risk of toxicity
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How are the requirements for AMDR (Acceptable Macronutrients Distribution Ranges)?
- ensure intakes of nutrients is adequate...
- fats: 20-35% of daily kcals
- proteins: 10-35% of daily kcals
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Which types of foods are considered discretionary?
- grains, fruits, and/or vegetables and on occasional added fat, sweet, or dessert
- (whole milk over cereal instead of skim, uses up some discretionary kilocalorie allowance)
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What is the Exchange lists?
diet planning tool grouping food together based on carbohydrates, protein, and fat content. One food can be exchanged for another food on the same list
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What are functional foods?
foods providing additional health benefits
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On food labeling... what are % daily values?
listed on the nutritional facts panel, are general reference levels on food label
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With food labeling what are the Vitamin and mineral listings?
they are listed on the label to remind consumers to make sure to eat foods rich in these substances
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What are the food labeling terms?
- 1. name of food
- 2. net weight
- 3. name & address of manufacturer/distributor
- 4. list of ingredients in descending order by weight (heaviest 1st)
- 5. Nutritional info...total kcals, kcals from fat, total fat, sat fat, trans fat, cholesterol, sodium, total carbs,dietary fiber, sugar, Vit A, Vit C, calcium, & iron
- 6.serving sizes
- 7. indication of how serving of food fits into diet
- 8. uniform definitions
- 9. health claims that are accurate and science based
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What is health claims?
- must contain...
- 1. food or dietary compound i.e. fiber
- 2. corresponding disease or health-related condition
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What are structure-function claims?
describes how a nutrient/substances (i.e. antioxidants), have been added to cereal, support a function in the body. i.e immune system
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What areas of the GI tract and other organs participate in the digestive process?
- mouth
- esophagus
- stomach
- small intestine
- large intestine
- liver
- pancreas
- gallbladder
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What is the process of digestion?
- eat food > digest food to nutrients in GI tract > absorb into circulation > deliver nutrients to cells
- with the help of enzymes
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What does the vascular (Portal) system do?
carries most water soluble nutrients and waste products
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What does the Lymphatic system do?
- carries fat & fat soluble vitamins
- bathes the cells
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What are common problems of digestion?
- Esophagus: Heartburn & GERD
- Esophageal Cancer
- Stomach: Belching
- stomachache
- ulcers
- gallbladder disease
- Intestines: flatulence
- diarrhea
- constipation
- hemorrhoids
- IBS
- ulcerative colitis
- crohn's disease
- celiac disease
- colon cancer
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What are simple carbohydrates?
- mono- & disaccharides
- food sources
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What are oligosaccharides?
3 to 10 units of monosaccharides combined
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What are polysaccharides (starches)?
many sugar units combined...starch, glycogen, & fiber
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What polysaccharides are found in the body?
glycogen
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What polysaccharides are found in foods?
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For polysaccharides, what are soluble & insoluble fiber?
- soluble- dissolves in water, fermented by intestinal bacteria, slow gastric emptying
- insoluble- isn't dissolved in water or fermented by intestinal bacteria, relieves constipation
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For polysaccharides, what the food sources for fiber?
- whole grains
- bran
- oats
- fruit
- veges
- legumes
- prunes
- carrots
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How do we digest carbohydrates?
- disaccharides & starches are digested to monosaccharides
- monosaccharides are easily absorbed
- fiber passes through GI tract undigested
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How do we absorb carbohydrates?
- absorbed into the intestinal cell mucosa
- transported to liver via the portal vein
- metabolic needs direct fate of monosaccharides
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Why does lactose intolerance happen?
- maldigestion - inability to digest lactose due to low levels of the enzyme
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Who has lactose intolerance?
- whomever might have a deficiency of lactase
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What are the typical symptoms for lactose intolerance?
- maldigestion...
- nausea
- cramps
- bloating
- flatulence
- diarrhea
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What is the role of carbohydrates in the body?
- provide energy
- maintain blood glucose
- spare protein
- prevents ketosis
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What hormones regulate the process of blood glucose?
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What is the Glycemic load?
amt of carbs consumed in a typical serving of food
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What is the Glycemic index?
classifies the effects of carb-containing foods on blood glucose
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What are the health effects of simple sugar, starch, & fiber?
- helps lower risk of:
- bowel irregularity
- obesity
- heart disease
- cancer
- diabetes mellitus
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What are the recommendations for intake of simple sugar, starch, and fiber?
- DRI - min. of 130 gm/day
- MyPyramid - 6 s of grain/day, 3 s of dairy/day, 3 s veges/day, 2 s of fruit/day
- AMDR - 45-65% total kcals/day
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What is the difference of Type 1 & Type 2 diabetes?
- Type 1 - inadequate insulin production
- Type 2 - insulin resistance
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What is insulin resistance?
cells do not repsond to insulin
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What are the health effects of Diabetes?
- nerve damage
- tooth loss
- leg & foot amputations
- gum problems
- eye diseases
- kidney disease
- blindness
- heart disease
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What are some issues of Natural, Added, and Sugar substitutes?
- contribute to - dental carries
- elevated level of fat in blood
- lowing of HDL cholesterol
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What are some advantages of sugar?
- does not cause increased risk of diabetes
- hyperactivity in children
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What are some disadvantages of sugar?
- soft drinks are the #1 contributor of consuming sugar
- health risks, dental carries
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