Nutrition CH 2 Notes Elaborated
What is the most common deficiency - iron
What does the Dietary Guide for Amer suggest - increased seafood intake
What does a kcal mean - 1 cal or the energy it takes to raise 1 degree C
What food form is healthiest - frozen or canned
nutrient density equation - nutrients/cals
energy density equation - energy (kcal)/weight or volume (
Do you want low or high energy density - Low because it's feeling full without the cals
What foods are high in energy and nutrient densities - peanut butter, nuts, seeds
What is a subclinical deficiency - goes a long time without symptoms
Types of assessments - anthropometric, biochemical, clinical, environmental, and
Anthropometric assessment - size, shape, comp of body
biochemical assessment - nturients and nutrient byproducts
clinical assessment - physical evidence
environmental assessment - living conditions
glycogen - how we store carbs
red phytochems - lycopene, ellagic acid
orange - cartenoids, hesperetin
green - suforaphane, lutein
white - allyl sulfides, flavonoids
blue - anthocyanosides, reseveratrol
nutrient - substance for sustaining life
,metabolism - all chemical reactions in cells
2 types of metabolism - anabolism, catabolism,
anabolism - to build up
catabolism - to break down
Which metabolism dominates - catabolism
What deficiency is scurvy - vitamin c
List of evidence from weak to strong - expert opinion, animal, case studies, cross
sectional studies, case controlled, cohort, random, meta-analyses and systemic reviews
DGA - dietary guilelines for america
What is the DGA for - reducing chronic disease
What the DGA says to limit - sugar, sodium, sat fats, and alcohol
DGA food group amounts per day recommendation - 2c fruit, 2.5c veggies, 6oz grain,
5.5oz protein, 3c dairy
Vitamins and minerals in veggies - potassium, fiber, folate, vit AC
Veggie equivalents - 1 cup= 1 cup raw, cooked, juice, 2c leafy green
Enrichening - putting back what was lost
fortifying - putting more than was there before
fruit vitamins and minerals - potassium, fiber, folate, vit AC
fruit equivalents - 1c fruit, 100% fruit juice, 1/2 cup dried fruit
grains vitamins and minerals - fiber, b vitamins (thiamin, riboflavin, niacin, folate),
minerals (iron, magnesium, selenium)
Grain equivalents - 1 slice bread, 1 cup cereal, 1/2 cup cooked cereal, rice, pasta
Legumes - in protein and veggies 1c=1c
protein vitamins and minerals - protein, vit b12, iron, zinc, magnesium,
, protein equivalents - 1oz meat, 1/4c cooked beans, 1 egg, 1 tbsp peanut butter, 1 oz
nuts/seeds
Things that aren't included in myplate dairy - butter, cream cheese, sour cream, cream
dairy vitamins and minerals - protein, calcium, vit d, b12, potassium, phophorus
dairy equivalents - 1c milk, yogurt, cheese, 2c cottage cheese, 1.5c ice cream, 1/3c
shredded cheese
What are sat fats - animal
DRI - dietary reference intake
RDA - recommended dietary allowance
AI - adequate intak
UL - tolerable upper intake levels
EER - estimated energy requirement
AMDR - acceptable macronutrient distribution ranges
What are RDAs for - adequacy, meet nutrient needs for 98% of people (standard
deviation)
What are AIs - adequacy, when no RDA is established
What are ULs - safety, max daily intake
What are EErs - cal estimates for avg person (height, weight, sex, age)
What are AMDR - healthy ranges for energy yielding nutrients
% of carbs - 45-65%
% of fat - 20-35%
% of protein - 10-35%
DRI disclaimer - for healthy people, differences between people, AI over time, not daily
requiremtn
Something is high in something if - greater than 20% daily value
What is the most common deficiency - iron
What does the Dietary Guide for Amer suggest - increased seafood intake
What does a kcal mean - 1 cal or the energy it takes to raise 1 degree C
What food form is healthiest - frozen or canned
nutrient density equation - nutrients/cals
energy density equation - energy (kcal)/weight or volume (
Do you want low or high energy density - Low because it's feeling full without the cals
What foods are high in energy and nutrient densities - peanut butter, nuts, seeds
What is a subclinical deficiency - goes a long time without symptoms
Types of assessments - anthropometric, biochemical, clinical, environmental, and
Anthropometric assessment - size, shape, comp of body
biochemical assessment - nturients and nutrient byproducts
clinical assessment - physical evidence
environmental assessment - living conditions
glycogen - how we store carbs
red phytochems - lycopene, ellagic acid
orange - cartenoids, hesperetin
green - suforaphane, lutein
white - allyl sulfides, flavonoids
blue - anthocyanosides, reseveratrol
nutrient - substance for sustaining life
,metabolism - all chemical reactions in cells
2 types of metabolism - anabolism, catabolism,
anabolism - to build up
catabolism - to break down
Which metabolism dominates - catabolism
What deficiency is scurvy - vitamin c
List of evidence from weak to strong - expert opinion, animal, case studies, cross
sectional studies, case controlled, cohort, random, meta-analyses and systemic reviews
DGA - dietary guilelines for america
What is the DGA for - reducing chronic disease
What the DGA says to limit - sugar, sodium, sat fats, and alcohol
DGA food group amounts per day recommendation - 2c fruit, 2.5c veggies, 6oz grain,
5.5oz protein, 3c dairy
Vitamins and minerals in veggies - potassium, fiber, folate, vit AC
Veggie equivalents - 1 cup= 1 cup raw, cooked, juice, 2c leafy green
Enrichening - putting back what was lost
fortifying - putting more than was there before
fruit vitamins and minerals - potassium, fiber, folate, vit AC
fruit equivalents - 1c fruit, 100% fruit juice, 1/2 cup dried fruit
grains vitamins and minerals - fiber, b vitamins (thiamin, riboflavin, niacin, folate),
minerals (iron, magnesium, selenium)
Grain equivalents - 1 slice bread, 1 cup cereal, 1/2 cup cooked cereal, rice, pasta
Legumes - in protein and veggies 1c=1c
protein vitamins and minerals - protein, vit b12, iron, zinc, magnesium,
, protein equivalents - 1oz meat, 1/4c cooked beans, 1 egg, 1 tbsp peanut butter, 1 oz
nuts/seeds
Things that aren't included in myplate dairy - butter, cream cheese, sour cream, cream
dairy vitamins and minerals - protein, calcium, vit d, b12, potassium, phophorus
dairy equivalents - 1c milk, yogurt, cheese, 2c cottage cheese, 1.5c ice cream, 1/3c
shredded cheese
What are sat fats - animal
DRI - dietary reference intake
RDA - recommended dietary allowance
AI - adequate intak
UL - tolerable upper intake levels
EER - estimated energy requirement
AMDR - acceptable macronutrient distribution ranges
What are RDAs for - adequacy, meet nutrient needs for 98% of people (standard
deviation)
What are AIs - adequacy, when no RDA is established
What are ULs - safety, max daily intake
What are EErs - cal estimates for avg person (height, weight, sex, age)
What are AMDR - healthy ranges for energy yielding nutrients
% of carbs - 45-65%
% of fat - 20-35%
% of protein - 10-35%
DRI disclaimer - for healthy people, differences between people, AI over time, not daily
requiremtn
Something is high in something if - greater than 20% daily value
