Nutrition

• What does a healthy diet emphasize?

  Fruits, vegetables, and whole grains
• What types of milk products are included in a healthy diet?

  Fat-free or low-fat milk products
• What types of foods should be included in a healthy diet?

  Lean meats, poultry, fish, beans, eggs, nuts
• What types of foods should be limited in a healthy diet?

  Foods low in saturated fats and added sugars
• What are the important principles of nutrition?

  • Adequacy: Enough essential nutrients
  • Balance: Variety in food types
  • Energy control: Avoid overeating
  • Moderation: Not too much or too little
  • Variety: Include diverse foods
  • Aim for a healthy weight
  • Be physically active (30-60 minutes daily)
• What are the two classifications of nutrients?

  Macronutrients and micronutrients
• What are macronutrients required in large quantities?

  Carbohydrates, fats, and proteins
• What are micronutrients required in small amounts?

  Vitamins and minerals
• What is the role of carbohydrates in nutrition?

  Provide energy through oxidation
• What are triglycerides composed of?

  3 fatty acids esterified to 1 glycerol
• Why are proteins essential for certain populations?

  For optimal growth and recovery
• What are the two types of vitamins?

  Water-soluble and fat-soluble
• What happens if there is a deficiency in vitamins?

  Leads to a number of diseases
• What are macro-minerals required in?

  Quantities greater than 100mg/day
• What defines trace/micro-minerals?

  Essential if deficiency affects function
• What is the unit of energy in nutrition?

  Kcal
• How much energy does carbohydrate yield?

  1. 0 kcal/gram
• What is the Basal Metabolic Rate (BMR)?

  Energy consumed at rest for body functions
• What is the BMR for males?

  1800 kcal/day
• What is Diet-induced thermogenesis (DIT)?

  Additional energy expenditure after a meal
• What is Total Daily Energy Expenditure (TDEE)?

  Total calories burned in a day
• What are the components of Total Daily Energy Expenditure (TDEE)?

  1. Basal metabolic rate (BMR)
  2. Non-exercise physical activity
  3. Exercise physical activity
  4. Diet-induced thermogenesis (DIT)
• What does the Dietary Reference Intakes (DRI) provide?

  Reference values for nutrient intakes
• What is Total Parenteral Nutrition (TPN)?

  Feeding a person intravenously, bypassing the gut
• How is BMI calculated?

  Weight (kg) ÷ height (m²)
• What does a BMI of 21.5 indicate?

  Healthy weight
• What are the BMI ranges and their implications?

  • BMI < 16 kg/m²: Possible eating disorder
  • BMI < 18.5 kg/m²: Underweight
  • BMI 18.5 to 24.9 kg/m²: Healthy/low health risks
  • BMI 25 to 29.9 kg/m²: Overweight/increased risk of disease
  • BMI 30 to 34.9 kg/m²: Obese (class I)/further increased risk
  • BMI 35 to 39.9 kg/m²: Obese (class II)/higher risk
  • BMI ≥ 40 kg/m²: Extremely or morbidly obese (class III)
• What is over-nutrition?

  Too many calories leading to obesity
• What is micronutrient malnutrition?

  Dietary deficiencies of essential vitamins
• What is Protein Energy Malnutrition (PEM)?

  Under consumption of calories or protein
• What is Kwashiorkor?

  Extreme protein deficiency
• What is Marasmus?

  Extreme calorie deficiency