Nutrition (1)

Question 1

nutritional genomics!

Answer 1

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

Question 2

nutrition

Answer 2

how nutrients and compounds in foods nourish and affect body functions and health

Question 3

why is good nutrition important ?

Answer 3

imbalances/excess/deficiencies of nutrients can affect health and good nutrition can reduce risk for chronic diseases & conditions

Question 4

Nutrients are needed to..

Answer 4

regulate body functions
repair tissue
promote growth
obtain energy

Question 5

6 essential nutrients!

Answer 5

carbs, fats, proteins provide energy in form of kilocalories
water, vitamins, minerals Doesn’t provide energy, regulate body processes like metabolism

Question 6

carbs functions

Answer 6

supply glucose & major energy source

Question 7

fats functions

Answer 7

major fuel source
cushion organs
insulate body to maintain temp

Question 8

proteins functions

Answer 8

Growth and maintenance of muscle, tissues, organs
Making hormones, enzymes, healthy immune system
Transporting other nutrients

Question 9

Vitamins and Minerals functions!

Answer 9

not energy yielding and for metabolic processes

Question 10

energy content of !
carbs
proteins
fats

Answer 10

carbs: 4 calories per gram
proteins: 4 calories per gram
fats: 9 calories per gram

Question 11

water is vital for many processes in your body ….

Answer 11

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

Question 12

3 key principles of a health diet!

Answer 12

balance
variety
moderation

Question 13

undernutrition

Answer 13

not meeting nutrient needs

Question 14

overnutrition

Answer 14

excess nutrients or calories in a diet

Question 15

malnourished

Answer 15

long-term outcome of consuming a diet
that doesn’t meet nutrient needs
– Can result from both under- and overnutrition

Question 16

Tools to avoid under/overnutrition!

Answer 16

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

Question 17

dietary reference intakes (DRI)!

Answer 17

tells you how much of each nutrient you need to maintain good health, prevent chronic disease, avoid unhealthy excess

Question 18

DRI 5 reference values!

Answer 18

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.

Question 19

AMDR (will be on exam)!

Answer 19

carbs: 45-65%daily caloric intake
fats: 20-35% daily caloric intakes
proteins: 10-35% daily caloric intakes

Question 20

Estimated energy requirements (EER)

Answer 20

• 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

Question 21

how to use DRIs!

Answer 21

meet RDA or AI for all nutrients
stay in AMDR range
don’t exceed upper limit

Question 22

5 dietary guidelines for Americans!

Answer 22

• 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

Question 23

Health eating plan includes!

Answer 23

• variety of vegetables from al subgroups
• fruits
• grains
• fat free or low fat dairy
• variety of protein foods
• oils

Question 24

healthy eating plan limits!

Answer 24

• 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)

Question 25

food guidance systems

Answer 25

visual diagrams providing variety of food recommendations to help create a well balanced diet

Question 26

My Plate!

Answer 26

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

Question 27

!nutrient density

Answer 27

amount of nutrients a food contains in relationship to the number of calories it contains
- more nutrients per bite/calorie
- baked potato

Question 28

energy density!

Answer 28

foods that are high in energy (calories) but low in weight or volume; more calories per gram
- potato chips

Question 29

How much you should eat per subgroup for 2,000 calorie diet!

Answer 29

vegetables: 2.5 cups
fruit: 2 cups
grains: 6 oz
proteins: 5.5 oz
dairy: 3 cups
oil: 6 tsp

Question 30

!portion

Answer 30

amount of food eaten in one sitting

Question 31

serving size!

Answer 31

a standard amount of food that is customarily consumed

Question 32

!Incidence of obesity %

Answer 32

70 % overweight and 40% of those obese
16% children are overweight and of those 17% are obese

Question 33

nutritional fact panel!

Answer 33

what is caloric content they base the daily value on - based on 2,000 avg kilocalorie intake of individual