Nutrition (1) Flashcards
nutritional genomics!
the study of how diet may affect the expression of genetic information in an
individual, and how an individual’s genetic makeup affects the metabolism and response to food
nutrition
how nutrients and compounds in foods nourish and affect body functions and health
why is good nutrition important ?
imbalances/excess/deficiencies of nutrients can affect health and good nutrition can reduce risk for chronic diseases & conditions
Nutrients are needed to..
regulate body functions
repair tissue
promote growth
obtain energy
6 essential nutrients!
carbs, fats, proteins provide energy in form of kilocalories
water, vitamins, minerals Doesn’t provide energy, regulate body processes like metabolism
carbs functions
supply glucose & major energy source
fats functions
major fuel source
cushion organs
insulate body to maintain temp
proteins functions
Growth and maintenance of muscle, tissues, organs
Making hormones, enzymes, healthy immune system
Transporting other nutrients
Vitamins and Minerals functions!
not energy yielding and for metabolic processes
energy content of !
carbs
proteins
fats
carbs: 4 calories per gram
proteins: 4 calories per gram
fats: 9 calories per gram
water is vital for many processes in your body ….
fluid medium inside/outside cells
helps chemical reactions
maintain body temp
key role in transporting nutrients and oxygen into cells and waster out of cells
lubricant for joints, eyes, mouth, intestinal tract
protective cushion for organs
3 key principles of a health diet!
balance
variety
moderation
undernutrition
not meeting nutrient needs
overnutrition
excess nutrients or calories in a diet
malnourished
long-term outcome of consuming a diet
that doesn’t meet nutrient needs
– Can result from both under- and overnutrition
Tools to avoid under/overnutrition!
Dietary reference intakes (DRI): nutrient recommendations
Dietary guidelines of Americans: general dietary and lifestyle advice
my plate: Food recommendations based on DRIs and the advice from the Dietary Guidelines
Nutritional facts panel: contains daily values
dietary reference intakes (DRI)!
tells you how much of each nutrient you need to maintain good health, prevent chronic disease, avoid unhealthy excess
DRI 5 reference values!
1.Estimated Average
Requirement (E A R)
(amount of nutrient that meets
the needs of 50% of individuals)
2.Recommended Dietary
Allowance (R D A)
amount of nutrient that meets the
needs of nearly all (97-98%)
3. Adequate Intake (A I)
Average daily adequate intake
4. Tolerable Upper Intake Level
(U L): the highest level with no
health risks to avoid toxicity
5. Acceptable Macronutrient
Distribution Range (A M D R)
Ranges of intakes for CHO, Fats,
Proteins.
AMDR (will be on exam)!
carbs: 45-65%daily caloric intake
fats: 20-35% daily caloric intakes
proteins: 10-35% daily caloric intakes
Estimated energy requirements (EER)
- amount of daily energy needed to maintain healthy body weight and meet energy standards
- diff approach than RDAs or AI
- takes into account age, gender, height, weight, activity level
how to use DRIs!
meet RDA or AI for all nutrients
stay in AMDR range
don’t exceed upper limit
5 dietary guidelines for Americans!
- healthy eating pattern across the lifespan
- focus on variety, nutrient density, & amount
- limit calories from added sugars, saturated fats & lower sodium intake
- shift to healthier food/beverage choices
support healthy eating patterns for all
Health eating plan includes!
- variety of vegetables from al subgroups
- fruits
- grains
- fat free or low fat dairy
- variety of protein foods
- oils
healthy eating plan limits!
- saturated fats (less than 10% daily)
- trans fats
- added sugars (less than 10% daily)
- sodium (less than 2,300 mg daily)
- alcohol (1 drink = f & 2 drink = M daily)
food guidance systems
visual diagrams providing variety of food recommendations to help create a well balanced diet
My Plate!
based on Proportionality: the relationship of one entity to another
– Shown by the five food groups and
should be nutrient-dense
– Half your plate should be vegetables and
fruits
– Smaller portion for grains (preferably whole grains)
– Lean protein foods
– Fat-free and low-fat dairy food
!nutrient density
amount of nutrients a food contains in relationship to the number of calories it contains
- more nutrients per bite/calorie
- baked potato
energy density!
foods that are high in energy (calories) but low in weight or volume; more calories per gram
- potato chips
How much you should eat per subgroup for 2,000 calorie diet!
vegetables: 2.5 cups
fruit: 2 cups
grains: 6 oz
proteins: 5.5 oz
dairy: 3 cups
oil: 6 tsp
!portion
amount of food eaten in one sitting
serving size!
a standard amount of food that is customarily consumed
!Incidence of obesity %
70 % overweight and 40% of those obese
16% children are overweight and of those 17% are obese
nutritional fact panel!
what is caloric content they base the daily value on - based on 2,000 avg kilocalorie intake of individual
