Define nutrition
the study of foods, their nutrients and other chemical constituents, and their effects on the body

nutrient
Chem. Substances in foods that nourish the body (Water, carbs, fats, protein, vitamins, and minerals)

essential nutrients / non essential nutrients
nutrients we must get from our food sources / nutrients the body makes on its own or isnt needed

malnutrition
Poor Nutrition

Nutrient Dense Foods
Foods that contain high nutrients compaired to their kCal

Empty Calorie
Foods that contain excess kCal with little nutrients

Organic
Nutrients that contain carbon

DRI
<answer>
Daily Reference Intakes
-<strong>designed for healthy individuals</strong>
*<strong>most scientific standards</strong>
-based on the most current research
-age/gender specific

4 Subcategories:
*RDA
*EAR
*AI
*UL
</answer>

RDA
Recommended Dietary Allowances
-represent nutrient intake goals for individuals
-derived from EAR (Estimated average requirements)
-covers the needs of 98% of the population
-Built in <span style="text-decoration:underline;">MARGIN OF SAFETY
</span>*not a minimal requirement, has padding
*indv. needs
<strong>RDA's are set near the top end of the range of the pop's est. reqrmnts. to ensure that the nutrient RDA meet the need of most healthy people
*</strong>given nutrient is <strong>based on enough scientific evidence</strong> to expect the the needs of almost all healthy people will be met

EAR
Estimated Average Requirement
-Population wide average nutrient requirements for nutrition reasearch and policy making
-basis upon which RDA's are set

AI
Adequate Intake
-nutrient <strong><span style="text-decoration:underline;">intake goals</span></strong> for individuals
-set whenever specific data are <strong><span style="text-decoration:underline;">insufficent</span></strong> to set an EAR
<strong>*usually a <span style="text-decoration:underline;">range</span> of suggested</strong> intake
*may be used as a nutritent <strong>goal </strong>for individuals 
-relies heavily on <span style="text-decoration:underline;">scientific judgement</span> because sufficent evidence is lacking

UL
Upper Limits of Intake
-for potentially toxic nutrients
-intakes above the UL are likely to cause illness from toxicity

DV
<answer>
Daily Values

-Cho: 58%
-Protein: 12%
-Fat: 30% (Sat fat 10%)
-Simple Sugar: 10%
</answer>

State the kcal per gm of cho, pro, fat, alcohol.
Cho-4
Pro-4
Fat-9
Alchohol-7

<question>
Calculate the kcal in a food based on the gms of cho, pro and fat in that food

ex:how many calories are in 3 gms of fat?
</question>
27

Identify groups that are at greatest risk for malnutrition.
-obese
-elderly
-low income
-any time growth is rapid
-pregnant women

Describe how DRI&rsquo;s/RDA&rsquo;s are set, and for whom they are designed
They are meant for healthy people and are set by a group of highly qualified scientist who use the results of thousands of research studies to set standards that define the amounts of energy, nutrients and other dietary components that best support health.

Name the groups in ChooseMyPlate, the number of servings recommended from each group, and what constitutes a serving
<answer>
<strong>*Grains</strong>= 6 oz. 
<span style="text-decoration:underline;">Serving size</span>=1 slice of bread, 1/2c cooked rice, pasta, cereal
<strong>
*Veggie= </strong>2.5c 
<span style="text-decoration:underline;">Serving size</span>=1c/ 2c fresh leafy greens
<strong>
*Fruit=</strong> 2c 
<span style="text-decoration:underline;">Serving size</span>=1/2c fresh/1/4c dried

<strong>*Protein</strong>= 5.5oz 
<span style="text-decoration:underline;">Serving size</span> 1 oz./ 1 egg/ 1/4c legumes

<strong>*Milk=</strong> 3 cup
<span style="text-decoration:underline;">Serving Size</span> 1 cup/ 1.5 oz cheese

<strong>*Oil=</strong> 6 tsp
<span style="text-decoration:underline;">Serving size</span>
</answer>

Identify the components of a nutrition assessment, and what each component indicates
<answer>
a. <strong>Diet History</strong>
 -primary deficiency

b. <strong>Health History</strong>
- secondary problems in the body

c. <strong>Lab Tests</strong>
- declining nutrients stores

d. <strong>Physical Exam</strong>
- outward signs and symptoms

e.<strong> Anthropometric Measurements</strong>
- weight: short term
-height: long term
-length: measurement of height used for infants
</answer>

Identify the key surveys that monitor nutrition and health status in the US population
<answer>
<strong>*National Nutrition Survey

*National Health and Neutrino Exam Surveys (NHANES)

*Continuing survey of food intakes by Individuals (CFSII)

*National Health Goals

*Healthy People 2020
</strong>
</answer>

National Nutrition Survey
<answer>
-National nutrition monitoring Program uses survey research to collect data on foods people eat and peoples health status

-data collected is used for nutrition policy food assistance programs and food supply regulation
</answer>

National Health and Neutrino Exam Surveys (NHANES)
<answer>
-50,000 people surveyed 

-records measure of their health status
</answer>

Continuing Survey of Food Intakes by Individuals (CSFII)
<answer>
-Records what people have actually eaten for two days

-compares the foods they have choosen with the recommended food selections
</answer>

National Health Goals
<answer>
-Healthy People is a national public health initative under the U.S. Department of health and human services that is published every 10 years

<strong>-Identifies the most significant threats to health
</strong>
-focuses efforts on eliminating these threats
</answer>

Healthy People 2020
<answer>
-Redirects our attention from health care to the determinants of health in our social and physical environments

-contains 1200 objectives in 42 topic areas designed to serve as a frame for improving the health of all people in the US.
</answer>

Discuss the role of nutrition in disease prevention


Discuss the role of nutrition in disease prevention.
<answer>
<strong><span style="text-decoration:underline;">Dietary Guidelines:</span>

Heart Disease</strong>:
-High animal fat and cholesterol intake, low fruit and veggie and certain vitamins intakes

<strong>Cancer:
-</strong>Low veggie, fruit, fiber/excess body fat and alcohol intake

<strong>Diabetes</strong>:
-excess body fat, high-fat, low fiber

<strong>Cirrhosis:
-</strong>excess alcohol &amp; poor diets

<strong>Hypertension</strong>:
-high sodium and alcohol, high body fat

<strong>Iron deficiency anemia</strong>:
-low ironTooth decay:-excessive sugar consumption

<strong>Osteoporosis:</strong>
-inadequate intakes of calcium and vit. D

<strong>Obesity</strong>:
-excess calories and high fat
</answer>

<question>
Name the food groups of the <strong>Diabetic Exchanges 
</strong>
</question>
<strong>-Fruits
-Milk
-Starches
-Unstarchy Vegetables
-Meats &amp; Meat Substitutes
-Sweets, Desserts &amp; other Carbs
-Fats</strong>

<question>
<span style="text-decoration:underline;"><strong>FRUITS
</strong></span>
*identify:
-serving sizes
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: 15
-Protein: 0
-Fat: 0

<question>
<strong><span style="text-decoration:underline;">Meats &amp; Meat Substitutes</span>:

</strong>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
<answer>
Lean:-Carbs: 0
-Protein: 7
-Fat: 0-3

Medium-Fat
-Carbs: 0
-Protein: 7
-Fat: 4-7

High Fat-Carbs: 0
-Protein: 7
-Fat: 8+

Plant Based Proteins:
-Carbs: 0
-Protein: 7
-Fat: Varies
</answer>

<question>
<span style="text-decoration:underline;"><strong>MILK

</strong></span>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
<answer>
Fat Free (Low 1%)
-Carbs: 12
-Protein: 8
-Fat: 0-3

Reduced Fat (2%)
-Carbs: 12
-Protein: 8
-Fat: 5

Whole
-Carbs: 12
-Protein: 8
-Fat: 8
</answer>

<question>
<span style="text-decoration:underline;"><strong>STARCH
</strong>
</span>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: 15
-Protein: 0-3
-Fat: 0-1

<question>
<strong><span style="text-decoration:underline;">NON-STARCHY VEGETABLES</span>

</strong>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: 5
-Protein: 2
-Fat: 0

<question>
<span style="text-decoration:underline;"><strong>SWEETS, DESSERTS, &amp; OTHER</strong></span><strong> CARBS</strong><strong>

</strong>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: 15
-Protein: Varies
-Fat: Varies

<question>
<strong><span style="text-decoration:underline;">FATS

</span></strong>*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: 0
-Protein: 0
-Fat: 5

<question>
<span style="text-decoration:underline;"><strong>Alchohol 
</strong></span>

*identify: 
-serving sizes 
-gms. of: -cho, pro, fat and kcal in each group
</question>
-Carbs: Varies
-Protein: 0
-Fat: 0

Discuss the Dietary Guideline Recommendations
a. Reduce Serving size
b. Eat more fruits and vegetables
c. Balance calories (avoid oversized portions)
d. Drink more water

Identify factors that affect eating behaviors
<answer>
a. hunger
-psychologic signal to eat

b. appetite
- desire to eat
</answer>

<question>
Define:

-Natural foods
-Organic Foods
-Health Foods

*which has a legal definition
</question>
<answer>
<span style="text-decoration:underline;"><strong>Natural:</strong></span>
-Natural
 *no artifical colors/flavors
-Not made in lab
-No preservative

<span style="text-decoration:underline;"><strong>Organic:
</strong></span>-Grown without pesticides or GMO's
-Substainable/locally grown
<strong>-Has legal definition

<span style="text-decoration:underline;">Health:
</span></strong>-Nutrient dense
-Not processed
</answer>