Nutrition 2

• food based- recommendations based on servings per food group (mypyramid- vitamins and minerals)
• nutrient based- plan diet around the nutrients (DRI and dietary goals/acceptable macronutrient distribution range)

calories in = calories out

• 1. basal metabolism
• 2. physical activity
• 3. thermic effect of food

• energy needed for vital body processes 24 hours a day, even at rest (breathing, heartbeat, body temp, tissue repair, nerves functioning)
• uses majority of calories
• needs to be met first

• extreme cold and heat temp (increases)
• malnutrition (decreases)
• muscle to fat (decreases)
• fever (increases)
• pregnancy (increases)
• puberty (increases)
• anytime there's growth..

• 1. weight (more weight increases calories burned)
• 2. type of activity (what muscles are involved)
• 3. time

• amount of energy used to digest, absorb, and transport
• 10% of calories consumed

• 1. balancing calories to manage weight (exercise vs food intake)
• 2. food and food components to reduce (trans fats, cholesterol, sodium)
• 3. food and food nutrients to increase (fruits, veggies, whole grains)
• 4. building healthy eating patterns
• 5. helping americans make healthy choices

weight in kg x 24 hrs x 1(guys)/.9(girls) kcals/kg

divide by 2.2

• 1. balance
• 2. adequacy (all essential nutrients)
• 3.variety

exercise was added

• 1. mypyramid
• 2. DASH (dietary approach to stop hypertension)

• age
• gender
• height
• weight
• physical activity level

• 1. balance/proportionality
• 2. variety
• 3. moderation
• 4. gradual improvement
• 5. physical activity

• 1. body fat (best one)
• 2. BMI (uses height and weight)
• 3. fat distribution

• 1. behavior modification
• 2. reshape eating habits
• 3. reshape exercise habits

• 20-25
• low risk for disease

• 25-30
• moderate risk for disease

• >30
• high risk for disease

• don't shop when hungry
• know what to get before going out to eat
• shop with a list
• eat at one place
• don't do anything else while eating
• small portions

• needed in small amounts (<100 mg per day)
• mineral
• ex. iron

apple shape (stomach fat)

3500

• underwater weighing (best, but expensive)
• skinfold calipers
• electrical impedence analysis

you lose more than just fat

• don't avoid starchy foods
• portion control
• exercise
• variety
• low fat foods

500 calories per day

• the parathyroid horomone (PTH)
• vitamin C

• PTH goes to kidneys to stimulate activation of vitamin D
• reabsorption of vitamin C increases
• vitamin D goes to the GI tract and enhances calcium absorption
• calcium is taken out of bones

calcitonin

proportion of nutrient absorbed

fresh fruits and veggies

• chronic/prolonged vomiting and diarrhea (bulimia)
• chronic use of diuretics

• meat
• milk and dairy
• nuts
• whole grains
• soft drinks

oxalic acid, chocolate, fat, phytic acid (whole grains, oatmeal), stress, lack of exercise, certain drugs (cortizone, steroids), not having 1:1 phosphorous/calcium ratio

• milk and dairy
• almonds
• green leaft veggies
• canned salmon and sardines (with bones)

acidic acid, the need for it (growth), vitamin D, lactose

• processed foods
• leavening agents
• salt
• fresh foods
• water

DASH (dietary approach to stop hypertension)

• 375 kcals x 365 days = 136, 875 kcals/year (extra calories)
• 136,875 divided by 3500 kcals/lb = 39.12 extra lbs

flouride

• 1
• 2500 kcals expended, need 2500 mL of water intake

when calcium is taken from bones, making them brittle and bone mass decreases