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Science of how the body uses food for
Energy
Growth
Development
Maintenance
Nutrition
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The ability to do work
energy
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Energy is measured in
kilocalories
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Amount of heat produced when food is metabolized in body cells
calorie
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Americans overconsume protein by what percent
50
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Americans ingest an average of how much sugar a day
24 teaspoons
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how much of the us population is overweight
2/3
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What percent of us is obese and sedentary
30%
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five big causes of death
- Coronary heart disease
- Some cancers
- Stroke
- Diabetes
- Atherosclerosis
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hypercholesterolimia causes (3)
- stroke
- coronary heart disease
- atherosclerosis
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3 keys to healthy diet
- adequacy
- variety
- moderation
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recommendations for amounts of
required nutrients
DRI (Dietary reference intake)
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Set of 4 reference tables
- Recommended Dietary Allowances (RDA)
- Estimated Average Requirements (EAR)
- Adequate Intakes (AI)
- Tolerable Upper Intake Levels (UL)
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Average daily dietary intake level that is sufficient to meet the daily nutrient of nearly all healthy individuals in a life stage or gender group
RDA
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A daily nutrient intake that is estimated to meet the requirements of half of the healthy individuals in a life stage or gender group
EAR
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A recommended intake value based on observed and experimentally determined approximations or estimates of nutrient intake by a group of healthy people that are assumed to be adequate
AI
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Used when RDA is not availible
AI
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The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects for almost all people in the general population
UL
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UL's have been established for how many nutrients?
15 (calcium, copper folate, iron, manganese, magnesium, niacin, phospherous, selenium, Vit. A B6 C D E, and zinc
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Adult DRI: Fat
20-35% of energy
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Adult DRI: n-6 polyunsaturated fatty acids
5-10
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Adult DRI: n-3 polyunsaturated fatty acids
.6-1.2
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Adult DRI: proteins
10-35
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DRI for cholesterol, trans fatty acids, and saturated fatty acids
as low as possible
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DRI for added sugars
no more than 25% of total energy
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Cornerstone of US federal nutrition policies
Dietary Guidelines for Americans
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ABC's of Dietary Guidelines for Americans
- Aim for fitness and healthy weight
- build a healthy base (pyramid)
- choose sensibly
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categories of food pyramid(6)
grains, vegitables, milk, fruits, meat and beans, oils
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top 5 hight fat empty calorie foods
- fast food
- mayonnaise
- chips/microwave popcorn
- crackers
- packaged frozen snacks
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Sample diet:
fruit
vegatables
whole grains
low-fat dairy products
lean meats, fish, beans nuts
oils
- 2 cups fruit
- 2 1/2 cups vegatables
- 5 servingswhole grains
- 3 servingslow-fat dairy products
- 5 ounces lean meats, fish, beans nuts
- 5 teaspoons oils
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keep fats to under...% of cas/day
35%
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saturated fats should be under...%
10%
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cholesterol should be under ....
300mg
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how many grams of whole grans/fiber should you eat a day
20-30
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moderate sugar intake to how many grams
4g=1tsp
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American heart association diet guidelines (8)
- fat intake <30% of total calories
- saturated fat <7%
- Polyunsaturated fat <10%
- Monounsaturated fats <15% total calories
- cholesterol <300mg
- sodium < 2400mg
- carbs 55-60%
- adjust calories to maintain weight
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American Cancer society diet guidelines (4)
- choose most foods from plants
- limit high fat foods
- be physically active
- limit alcohol
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Diet plan to stop hypertension is called
DASH
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DASH limits sodium to
2300 mg per day
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Dash requires less of 3 foods
meat, sweets, sugary drinks
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DASH requires more of 5
magnesium, K, Ca, protein, fiber
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desirable levels of nutrients for fats, protein, cholesterol, CHO, fiber and sodium
Daily Reference values (on nutrition lable)
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what percent is low
what percent is high
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to have the lable "reduced" "less" or "fewer" the food must contain how much less from the origional
25%
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to be "high" in something the food must contain what percent of daily nutrition
20%
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"light" is allowed on foods that have been reduced by what percent
50%
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you should have 100% of what(5)
- fiber
- vit A
- vit C
- calcium
- iron
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stay below 100% on what 3
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how many calories are:
low
moderate
high
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Antioxidants (7)
- Vit A, C, E
- beta carotene
- copper
- manganese
- selenium
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free radicals overwhelm the normal protective mechanisms and cause damage...this is called
oxidative stress
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oxidative stress can result from 4
- toxins
- cigarette smoke
- disease
- decreased amt of antioxidants
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biologically active substances in plants that give plants their color, order, flavor, and defense systems
phytochemicals
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associated with protection against chronic diseases
phytochemicals
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where are phytochemicals found
- fruits
- veggies
- whole grains
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3 names for functional foods
- nutraceuticals
- pharmafoods
- designer foods
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avocados are full of what vit
A
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