Basic Nutrition Ch 1

Question 1

What is food security/insecurity?

Answer 1

FOOD SECURITY: always have access to an adequate supply to safe, nutritious foods
FOOD INSECURITY: limited/uncertain availability of safe, nutritious foods
**~14% of US households are food insecure

Question 2

What are empty calories and nutrient-dense foods?

Answer 2

EMPTY CALS: lots of cals (fm solid fats &/or added sugars)/energy, but little/no nutritional value
NUTRIENT-DENSE: foods few cals, but lots of nutrients

Question 3

What are essential nutrients?

Answer 3

nutrients the body does not produce

ESSENTIAL in the diet

Question 4

what are the essential nutrients? (5)

Answer 4

carbs
protein - 9 AAs
fats/lipids: essential fatty acids (linoleic acid & alpha-linolenic acid)
vitas & minerals
water

Question 5

Describe factors that influence nutrients needs (9)

Answer 5

age, body size, gender, genetic traits, growth, illness, lifestyle habits, meds, prego&lactation

Question 6

What are the dietary reference intakes (DRIs)? (3)

Answer 6

general term

for: nutrient intake standards for HEALTHY people
accounts: age, gender, growth, prego&lactation

Question 7

what are the DRIs? (4)

Answer 7

RDA, AI, EAR, and UL

Question 8

what is the RDA? (7)

Answer 8

recommended dietary allowance
enough scientific info
used to assess indivs
levels of essential nutrients
adequate for MOST HEALTHY people
↓ risk of some chronic diseases
est. to meet requirements of 98% of HEALTHY indivs

Question 9

what is the AI? (3)

Answer 9

Adequate intakes
tentative (not certain or fixed) RDAs
Used when not enough or inconclusive scientific info

Question 10

what is the EAR? (4)

Answer 10

ESTIMATED AVERAGE REQUIREMENT
best values to meet requirements of HALF OF HEALTHY INDIVS IN A GROUP
assess adequacy if intakes of POPULATION GROUPS
-are they meeting the requirements?

Question 11

what is the UL? (4)

Answer 11

TOLERABLE UPPER INTAKE LEVELS (UPPPER LIMIT)
upper limits of nutrients compatible w/ health
should NOT EXCEED these limits
does not reflect desired levels of intake
(supplements can aid in toxicity)

Question 12

What are the functions of carbs?

what are the sources of carbs?

Answer 12

primary source of energy (brain & physical activity)

grains(wheat&rice), veg, fruits, legumes (lentils, beans, peas), milk products

Question 13

What is glycemic index (GI)?

Answer 13

extent to which carb-containing foods ↑ blood glucose levels
if high GI: ↑ blood glucose levels ↑
if low GI: improve ✓ blood glucose control in diabetes

Question 14

what are macronutrients & which are macronutrients?

Answer 14

nutrients that provide calories or energy
nutrients needed in large (marco) amounts
protein, fat, and carbs

Question 15

Describe carbs (10)

Answer 15

composed of CHO
simple carbs/sugars: 
-monosaccharides: glucose, fructose, galactose
-disaccharides: sucrose, maltose, lactose
complex carbs (polysaccharides)
-starches (plant form)
-glycogen (animal form)
-fiber
alcohol sugars
alcohol (ethanol)

Question 16

What is the % range recommendations for carbs (AMDR)?

AMDR - Acceptable Macronutrient Distribution Range

Answer 16

45-65% of cals
+ed sugar: ≤25% of cals
women: 21-25 g fiber/day
men: 30-38 g fiber/day

Question 17

What are the functions of protein?

what are the sources of protein?

Answer 17

NOT typically a primary energy source
tissue growth, repair, & maintenance

meats, fish, poultry, dairy, seeds, nuts, legumes

Question 18

Describe protein (4)

Answer 18

CHON
AAs: building blocks of protein
-essential (9): body CAN’T make; NEED IN DIET
-nonessential: body CAN make

Question 19

what is high-quality proteins?

what are complementary proteins?

Answer 19

HIGH-QUALITY PROTEIN: provide ALL 9 essential AAs

COMPLEMENTARY PROTEIN: COMBO of proteins that supply ALL 9 AAs to = a complete protein

Question 20

What is the % range recommendations for protein (AMDR)?

AMDR - Acceptable Macronutrient Distribution Range

Answer 20

10-35% of cals

Question 21

What are the functions of fats/lipids? (3)

what are the sources of fats/lipids? (5)

Answer 21

stored energy (adipose tissue-fat)
energy source @ rest & when doing low-intensity exercise
there are lipid-solvable vitas

dietary fats, oils, nuts, seeds, avo

Question 22

Describe fats/lipids (5)

Answer 22

CHO
fats: a subclass of lipids
-fats: solid @ room temp
-oils: liquid @ room temp
insoluble in water

Question 23

What are essential fatty acids?

Answer 23

linoleic acids (omega-6)
alpha-linolenic acid (omega-3)
*most adults do NOT consume adequate levels of omega 3 fatty acids

Question 24

What is the % range recommendations for fats/lipids?

(AMDR) - Acceptable Macronutrient Distribution Range

Answer 24

20-35% of cals from fat (limiting unhealthful fats as much as possible)
linoleic acid: 17g/day M vs 12g/day W
alpha-linolenic acid: 1.6g/day M vs 1.1g/day W

Question 25

what is the diff between unsat & sat fats?

Answer 25

SATURATED: no = (double bonds) UNSATURATED: -mono (1 =) unsaturated fats poly (≥2=s) unsaturated fats

Question 26

How are water-soluble vitamins different from fat-soluble vitamins?

Answer 26

WATER-SOLUABLE: NOT STORED in the body, excess excreted in urine FAT-SOLUBLE: STORED in the body, toxicity can happen from consuming excess amounts

Question 27

what are the fat-soluble vitas?

Answer 27

ADEK

Question 28

what are functions of vitas? (2)

Answer 28

coenzymes & antioxidants

Question 29

what are micronutrients? (2) | which are micronutrients?

Answer 29

nutrients required by the body in small amounts vital to development, disease prevention, &wellbeing vitas&minerals

Question 30

What is malnutrition? | How is primary malnutrition different from secondary malnutrition?

Answer 30

Malnutrition can result from poor diets & from diseases, genetic factors, or combos of these causes PRIMARY: dietary in origin SECONDARY: cause of a disease state, surgical procedure, or meds

Question 31

Describe nutrigenomics. (4)

Answer 31

nutrigenomics: study of nutrient-gene interactions & effects of these interactions on health (AKA nutritional genomics) - genes code for enzymes & protein synthesis, which affect body functioning - interaction of genetic and environmental factors, including nutrition - single gene disorder (PKU)

Question 32

what are the roles of nutrigenomics on nutrition-related diseases? (3)

Answer 32

1. high glycemic index carbs ↑ the risk of TYPE 2 DIABETES in some 2. alcohol intake during pregnancy in some women greatly ↑ the risk of FETAL ALCOHOL SYNDROME 3. green tea reduces risk of PROSTATE CANCER in some men

Question 33

What groups of people are at higher risk of becoming inadequately nourished? (5)

Answer 33

``` pregnant & breastfeeding women infants children ill people frail elderly ```

Question 34

How many kcal per gram is fat? Carbohydrates? Protein? Alcohol?

Answer 34

Fat 9kcal/g Carbs 4 kcal/g Protein 4 kcal/g Alcohol 7 kcal/g

Question 35

What are the steps for individual-level nutrition assessment?

Answer 35

``` A = Anthropometric assessment B = Biochemical assessment C = Clinical/physical assessment D = Dietary assessment E = Environment ```

Question 36

How is dietary intake assessed?

Answer 36

``` 24-hour dietary recalls and records Dietary history Food frequency questionnaires (FFQ) Healthy Eating Index (HEI) Resources: instruments and computer software Automated multiple pass method (AMPM) ```

Question 37

what are the limitations of dietary intake assessment?

Answer 37

``` All subjective (rely on self-report) Consider burden to patient, cost, training, need of detailed information, etc. ```

Question 38

What are the nutritional side effects of hormonal contraception?

Answer 38

- Progestin only (natural or synthe/c form) – weight gain, ↓ bone mineral formation in adolescents - Combs of contraceptives (estradiol and progestin) – altered blood lipid levels, ↑ blood and insulin levels, ↑ risk of blood clots and stroke

Question 39

Discuss the primary mechanisms that underlie the effects of obesity and underweight on fertility in women and men

Answer 39

Obesity & underwt ↑ likelihood of reproductive health probs - Central obesity interferes w/ reproduction in W & M - Wt loss & fertility should be treatment of 1st choice for obese people - fertility probs can be reduced or eliminated by wt loss

Question 40

intakes of carbs, protein, & fat

Answer 40

CARBS 175 g PROTEIN 71 g/d (typical W: 78 g/d) FAT ~33%