nutrition study guide 1

Cards (51)

  • Macronutrients are divided into:
    • Carbohydrates (4 kcal/gram)
    • Proteins (4 kcal/gram)
    • Fat & oils (9 kcal/gram)
  • Micronutrients include:
    • Water
    • Vitamins
    • Minerals
  • Nutrients have been studied as singular substances, but food is a complex blend of nutrients that have a synergistic effect on the body
  • Primary drivers of nutrition misinformation:
    • Health claims
    • Personal beliefs
    • Social media
  • Problems associated with nutrition research:
    • Bias and lack of relevant information
    • Causes confusion about dietary choices
  • Dietary Reference Intakes include:
    • RDA (recommended dietary allowances)
    • EAR (estimated average requirement)
    • AI (adequate intake)
    • UIL (Upper intake level)
  • AMDR (acceptable macronutrient distribution ranges):
    • Carbs: 45-65%
    • Protein: 10-35%
    • Fats and oils: 20-35%
  • EER (estimated energy requirements) determine how much energy (calories) is needed to maintain health and weight
  • 2020-2025 Dietary Guidelines for Americans emphasize:
    • Consuming a healthy diet
    • Customizing dietary patterns
    • Emphasizing nutrient-dense foods
    • Minimizing foods high in added sugar, sodium, and saturated fats
  • My Plate is a dietary tool that helps understand portion size, healthy eating, and food patterns, differing from the My Pyramid
  • Nutrient-dense foods are whole foods with high nutrient levels, no additives, harmful nutrients, or processed components
  • Phytonutrients are plant nutrients acting as antioxidants to buffer free radical damage
  • Processed foods have lower nutrient value, additives, chemicals, and can provide empty calories, potentially impacting health if consumed excessively
  • Reading a food label involves checking health claims, nutrition facts panel, and ingredients list where the top ingredient indicates the highest amount in the food
  • 1 tsp of sugar contains 4 grams
  • Health claims can be problematic, confusing, true, or false
  • A healthy diet consists of whole, nutrient-dense foods, appropriate portion sizes, variety, balance, moderation, and individual suitability
  • A healthy eating pattern ensures sufficient essential nutrients without excess to avoid deficiencies or chronic diseases
  • Carbohydrates sources include starch, fiber, and natural sugars, providing 4 kcal/g
  • Carbohydrates are essential for energy, fiber intake, and glucose production, with refined and whole carbs differing in nutrient content
  • Carbohydrates are made up of starch, cellulose, and sugars like monosaccharides, disaccharides, and polysaccharides
  • Fiber types include soluble and insoluble, impacting gastric emptying, glucose release, and stool bulk
  • Hormones like insulin and glucagon play roles in carb metabolism, moving glucose into cells or releasing it into the system
  • Carbs are metabolized into glucose, stored as glycogen in muscles and liver, while fiber digestion differs as it cannot be converted into glucose
  • Processed carbs contribute to health issues like empty calories, blood sugar spikes, and inflammation, leading to weight gain
  • Carbs function as energy sources, protein sparing, prevent ketosis, and are used to make other compounds
  • Carb recommendations include eating vegetables, whole grains, whole foods, and limiting dietary sugars
  • Proteins are major components of cells, enzymes, body fluids, acid-base balance, and transport molecules, made of linked amino acids
  • Proteins provide 4 kcal/g and can be complete (high biologic value) or incomplete (low biologic value)
  • Complementary proteins combine complete and incomplete proteins to ensure adequate amino acid intake
  • Protein synthesis involves breaking down and rebuilding proteins for body functions, impacting health through nitrogen balance
  • RDA for protein is 0.8g/kg
  • Patients like post-surgery, wound, pregnancy, infants, adolescents, and those with acute inflammation may need increased protein intake
  • Nitrogen balance reflects the state of balance between protein breakdown and synthesis, with populations in positive, neutral, or negative balance
  • Types of patients that might need increased protein and the amounts required:
    • Post-surgery, wound, pregnancy, infants, adolescents, PEM, acute inflammation need > 1.5g higher protein
    • Pressure injuries and burns require 1.5-4.0 g of protein
  • Nitrogen balance reflects the state of balance between protein breakdown and synthesis
  • Neutral nitrogen balance occurs when synthesis and breakdown are at the same rate, typical in healthy adults
  • Negative nitrogen balance occurs when breakdown is faster than synthesis, seen in conditions like starvation, severe burns, and fever
  • Functions of protein include being a major structural and functional component of every living cell, body structure and framework, enzymes, body secretions and fluids, acid-base balance, transport molecules, and fuel for the body
  • Disease states associated with protein malnutrition:
    • Kwashiorkor (acute, normal calorie intake, low protein intake)
    • Marasmus (chronic, low calorie and protein intake)