Basics of Nutrition (week 3)

Question 1

Nutrition Labeling

Answer 1

serving size

servings per container

calories per servings

nutrient quantities

daily value %

Question 2

Nutrients of Concern

Answer 2

also referred to as Nutrients to Get More Of

4 key nutrients many people don’t get enough of

vitamin D
calcium
iron
potassium

Question 3

Ingredients

Answer 3

Ingredients should be listed on the label in descending order of weight, except for those that make up 2% or less of the product.

If an ingredient itself contains two or more ingredients, these components are designated as sub-ingredients and must either be listed in parentheses after the ingredient or by themselves without the ingredient name.

Question 4

Label Health Claims

Answer 4

“Good source” = the food product must contain between 10 and 19% of that nutrients established daily value

“Rich in” = 20% of daily value or higher

“Light” = 1/3 lower calories than an equivalent food item

“High fiber” = 5 grams of fiber or more per serving

low fat, low cholesterol, less fat, and cholesterol free all have rules too

Non-regulated terms are claims regarding structure and function. such as “builds strong bones” or “supports digestive and immune health”

Question 5

Menu Labeling

Answer 5

Restaurants with 20 or more locations must provide menu labeling, meaning calorie and nutrition information for all menu items

Question 6

Calorie

Answer 6

a unit of energy that is required to raise 1 gram of water by 1 degree celsius

Question 7

Calories per Gram

Answer 7

carbohydrate provides 4 calories per gram

protein provides 4 calories per gram

fat provides 9 calories per gram

alcohol yields 7 calories per gram, but it lacks any nutrient value and is an empty calorie, and is a toxic burden to the liver

Question 8

Energy output

Answer 8

individual factors:
-body size/composition
-age
-hormone function
-activity level
-health status

calculation factors:
-basal metabolic rate
-thermic effect of activity
-thermic effect of food

Question 9

Basal Metabolic Rate

Answer 9

Basal Metabolic Rate: the rate at which the body expands energy to maintain the basic, but essential, processes of life. such as breathing, circulation, making new cells, and maintaining body temperature. to accurately assess it, one must be fasted for 12 hours and at a complete physical and psychological rest in a comfortable setting at ambient temperature

Resting Metabolic Rate: foes not require fasting or complete rest

Question 10

Thermic Effect of Activity

Answer 10

daily physical activity

EAT: exercise related activity thermogenesis. yoga class, basketball, strength training session

NEAT: non-exercise activity thermogenesis. yard work, running errands, cleaning house. sitting at a desk, rising from bed, petting a dog

Question 11

Thermic Effect of Food

Answer 11

smallest impact on daily energy expenditure

Digestion requires energy for GI muscles and secretions

rough estimates for TEF are 10% of calorie intake

Question 12

Physical activity factors

Answer 12

Sedentary (little or no exercise): 1.2

Lightly active (light exercise 1–3 days per week): 1.375

Moderately active (moderate exercise 3–5 days per week): 1.55

Active (hard exercise or physical job or 6–7 days per week): 1.725

Very active (hard exercise, physical job or professional athletics daily): 1.9

Question 13

How many calories to eat

Answer 13

*Note: Body weight (BW) input must be in kilograms and height (Ht) in centimeters

Men: RMR = (10 x BW) + (6.25 x Ht) – (5 x age) + 5

Women: RMR = (10 x BW) + (6.25 x Ht) – (5 x age) - 161

Let’s run through an example for a woman weighing 75 kilograms who is 165cm tall.

(10 x 75) + (6.25 x 165) – (5 x 50) - 161
(750) + (1031.25) - (250) - 161 = 1371.25

Question 14

Macronutrient example

Answer 14

After establishing a calorie goal, we can take this information and determine the number of grams of a macronutrient a client needs to reach their desired intake.

To demonstrate how to calculate macronutrient profiles, we’ll use an example of a 2,000-calorie daily intake consisting of 40% carbohydrate, 30% protein, and 30% fat.

Carbohydrate:
40% of 2,000 calories yields 800 calories of carbohydrates per day
Carbohydrates provide 4 calories per gram, so we can divide the 800-calorie target by 4, giving us 200 grams of carbohydrate to work with.

We’ll follow suit for protein:
30% of 2,000 calories yields 600 calories of protein per day
Protein also provides 4 calories per gram and dividing the 600-calorie target by 4gives us 150 grams of protein.

For fat:
30% of 2,000 calories yields 600 calories of fat per day
More calorically dense, fat provides 9 calories per gram, giving us 67 grams of fat.

In this scenario, the target daily intake would be 200 grams of carbohydrate, 150 grams of protein and 67 grams of fat.

Question 15

USDA Macronutrient Recommended Ranges

Answer 15

Carbohydrate: 45–65% of total calories

Protein: 10–35% of total calories

Fat: 20–35% of total calories

Question 16

Example meal with macronutrient data

Answer 16

For simplicity, we will continue with the earlier example of a 40C/30P/30F macronutrient ratio.

Here we have a simple dinner with roasted chicken breast and sauteed broccoli and peppers over rice.

Macronutrients for each item are displayed in grams and have been rounded to a whole number.

4oz chicken breast: (0C/35P/4F)
1 cup white rice: (45C/4P/0F)
1 Tbsp olive oil: (0C/0P/14F)
1 cup broccoli: (6C/2P/0F)
1⁄2 cup bell pepper: (3C/1P/0F)

This meal works out to 40% carbohydrate, 30% protein, and 30% fat, at roughly 550 total calories.

Or we can shift it slightly to get this:

4oz chicken breast: (0C/35P/4F)
2/3 cup white rice: (30C/3P/0F)
1 Tbsp olive oil: (0C/0P/14F)
1 cup broccoli: (6C/2P/0F)
1⁄2 cup bell pepper: (3C/1P/0F)
1/3 avocado: (4C/1P/7F)

Now the meal is 30% carbohydrate, 30% protein, and 40% fat, with only 10 more calories.

Question 17

Example of meal with lower carb and higher fat

Answer 17

The target breakdown is 20C/30P/50F.

4oz chicken breast: (0C/35P/4F)
1⁄2 cup quinoa: (20C/4P/2F)
1 Tbsp butter: (0C/0P/12F)
1 Tbsp olive oil: (0C/0P/12F)
1 cup broccoli: (6C/2P/0F)
1⁄2 cup bell pepper: (3C/1P/0F)

Question 18

How to tune into body cues: Energy

Answer 18

Ideally, energy is restored after eating, be it a meal or a well-balanced snack.

There should be no feeling of drowsiness or lethargy shortly after eating, or a crash of energy 2-3 hours later.

Experiencing a sudden drop in energy, fatigue, or exhaustion, can indicate a meal that was too high in carbohydrate, or simply too high in calories overall.

If someone feels jittery, shaky, or anxious after a meal, this may be a sign of excess carbohydrate intake, likely from processed starches and sugars.

Similarly, feeling wound-up but exhausted underneath, or sudden waking in the night, often points to a meal that was too high in carbohydrate, and too low in protein and fat.

If someone is having difficulty falling asleep, or having restless sleep, one should evaluate the evening meal to ensure there are enough whole-food carbohydrates and adequate protein.

Restricting calories or carbohydrates over time could also contribute to low energy and fatigue, and an inability to keep up with pleasurable physical activities.

Question 19

How to tune into body cues: Appetite

Answer 19

Appetite, or the psychological desire to eat, should be evaluated.

After a meal, one should feel comfortably full and satisfied. There should be no craving for sweets or salt.

One should not feel hunger, the physiological need to eat, for close to four hours, depending on activity. The need to snack is unnecessary when energy needs are met with uniquely appropriate macronutrient ratios.

Signs that a meal did not provide a desirable nutrient balance include feeling physically full, but still wanting to eat, including distinct cravings for something sweet after finishing the meal.

Likewise, feeling hungry soon after eating, or a need to snack within 2-3 hours, tells us that the meal was either too small, or the nutrient ratio was off.

Question 20

How to tune into body cues: Mental & Emotional

Answer 20

From a mental and emotional lens, an appropriately balanced meal should lead to a sense of feeling refueled and restored.

One may have a sense of improved well-being and an uplift in emotions.

Thoughts should be clear and focused.

A meal too high in carbohydrates may leave someone feeling mentally sluggish or spacey, experiencing overly rapid, disjointed thoughts, or unable to focus, in the state we refer to as “brain fog”.

A meal lacking adequate protein and fat can lead to someone becoming irritable or angry before the next meal, and more prone to impulsive behavior.

Question 21

DRI: Dietary Reference Intakes

Answer 21

US and Canada has a committee where they determine nutrient intake values for healthy people

Question 22

EAR: Estimated Average Requirements

Answer 22

average daily level of intake estimated to meet the requirements of 50% of all healthy individuals

Question 23

RDA: Recommended Daily Allowance

Answer 23

intake sufficient to meet the nutrient requirements of nearly all (97-98%) of all healthy individuals

this is the minimum you need to not be sick. not what you need to thrive

Question 24

AI: Adequate Intakes

Answer 24

intake assumed to ensure nutritional adequacy

Question 25

TUL: Tolerable Upper Limits

Answer 25

maximum daily intake unlikely to cause adverse health effects

Question 26

CDRR: Chronic Disease Risk Reduction (Intakes)

Answer 26

level of nutrient intake that becomes associated with a lower risk of experiencing a chronic disease.

sodium/salt has an association with high blood pressure and heart disease

Question 27

Macro Calculation example: beans

Answer 27

1/2 cup black beans: 110 calories, carbs 20g, protein 7g, fat .35g

carb: 20g x 4cal/gm = 80 calories
protein: 7g x 4cal/gm = 28 calories
fat: .35g x 9cal/gm = 3 calories

carb: 80/110 = 72%
protein: 28/110 = 25%
Fat: 3/110 = 3%