Midterm 1 - Lecture 1 Flashcards
The 2 most important dietary risks in the United States are:
- diets low in fruits, vegetables, nuts and seeds
2. diets high in sodium, processed meats, and trans fats.
Effect of Tree nut consumption (~1 serving/d versus 0
serving/week) on CHD
Lowers risk of CHD by ~40-60%
Define Nutrition
The science of food, diet and
digestion.
What are the 2 main focuses of Nutrition?
- nutrients (their
function, interaction and balance in
relation to health and disease) - the processes by which food and
nutrients are ingested, absorbed,
transported, utilized and excreted.
DRIs
Dietary Reference Intakes;
Includes RDAs, AI, ULs, and EARs
RDAs
Recommended Dietary Allowances;
daily amount that is adequate to meet needs of 97-98% of healthy population
AI
Adequate Intake;
estimate made when RDA cannot be determined (no EAR or functional marker)
ULs
Tolerable Upper Intake Levels;
highest level that is safe (less than 2-3% of people show adverse effects)
EARs
Estimated Average Requirements;
Must have a measurable biochemical/physiological marker as agreed upon by the Food and Nutrition Board;
comprehensive criteria and averaged over several days
What is a calorie? (Not Calorie)
A measurement of energy;
“the amount of energy needed to raise the
temperature of 1 gram of water by 1 degree
Celsius”
What is a Calorie?
“the amount of energy needed to raise 1L of water
1 degree Celsius”
The standard American diet is heavy in:
animal fat and sugar
Effect of 5 servings/d of fruits & veggies on all-cause mortality:
decrease all-cause mortality by 1/3 and increased life span 3yr on average
Benefits of Fruits & Vegetables
Fiber, vitamins & minerals, Phytonutrients
Name 3 phytonutrients
- Carotenoids
- Flavonoids
- Anthocyanins
