Chapter 1
What nutrients are organic and why?
carbohydrates, protein, fat (lipids), and vitamins
each nutrient contains carbon
What are the five major food groups?
fruits, grains, vegetables, proteins, and dairy
What is the dietary guideline for sodium?
<2300 mg/day
1 lb of fat = ? kcals
3500 kcals
The number 1 reason why people choose food.
preference/taste/flavor
Name the nutrients that are energy-yielding. How much energy does each nutrient provide?
carbohydrates: 4 kcals/g
fats (lipids): 9 kcals/g
protein: 4 kcals/g
Name 4 of the 6 diet planning principles.
adequacy, balance, energy control, nutrient density, moderation, variety
What is the dietary guideline for added sugars?
<10% kcals/day
What is the Physical Activity Guideline a person should get per week?
150 minutes of moderate PA
What is the #1, #2, #5, and #7 reason for death?
#1- heart disease
#2- cancer
#5- strokes
#7- diabetes
What are the AMDRs for carbohydrates, protein, and fats?
carbohydrates: 45-65%
protein: 10-35%
fat: 20-35%
The serving size for grains is 1oz. Name a food and the amount that falls under this category.
1 slice of bread
1 oz ready-to-eat cereal
1/2 cup cooked rice, pasta, cereal
What is the dietary guideline for fiber? How much fiber (g/serving) is in a food label claim "high fiber"
guideline: 14g/1000 kcals
claim: >5g/svg
What are the components with percentages of energy expenditure?
Physical Activity: 25-50%
Thermic effect on food: 5-10%
Basal metabolism: 50-65%
What vitamins are water-soluble and fat-soluble?
Water: B, C
Fat: A, D, E, K
Honey Nut Cheerios have 30g of carbs, 3g of protein, and 2g of fat. What is the total kcals? Find the percent of kcals from each nutrient and whether they follow the AMDR?
Total: 150 kcals
carbs: 80% - X AMDR
protein: 8%- X AMDR
fats: 12%- X AMDR
The Dietary Guidelines for Americans is updated every _____ years.
5 years
What does it mean when a food label claims "high source of"
provides >20% Daily Value per serving
Why do males usually have a higher BMR than females?
body composition- the more lean tissue, the higher the BMR
When a food label claims "organic" what does that mean?
>95% of the ingredients meet the USDA regulations
EAR, RDA, and AI are DRIs. Explain each DRI and what the acronym stands for.
EAR: estimated average requirement- meets needs of 50% of the population
RDA: recommended dietary allowances- meets needs of 98% of the population
AI: Adequate intake- mimics RDA when there is no scientific evidence from EAR
Explain the meaning of nutrient-dense and give an example.
Nutrient-dense foods are foods that provide a high amount of essential nutrients (such as vitamins, minerals, antioxidants, and fiber) with relatively few calories.
Examples: fruits and vegetables, whole grains, low-fat or fat-free milk products, lean protein sources. (salmon, avocados, broccoli, berries, eggs, peas, beans, nuts, quinoa, etc.)
What are the dietary guidelines for saturated fat and trans fat?
saturated: <10% of kcals/day
trans: as low as possible, <1g/1000 kcals
Name five factors that affected BMR and if they raise or lower BMR.
Raise: height, growth, body composition, fever, stress, environmental temperatures, hormones, smoking, caffeine
Lower: age, fasting/starvation, malnutrition, sleep
What is the difference between a nutrient claim, health claim, and structure-function claim?
nutrient claim: FDA approved, direct statement of specific nutrient
health claim: FDA approved, direct statement that food will reduce chronic disease
structure-function: NOT FDA approved, general effect product has on the body