Nutrition and MyPlate System

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

Which of the following food groups includes foods like nuts and seeds?

Protein (correct)

Dairy

Grains

Fruits

What distinguishes macronutrients from micronutrients?

Micronutrients are needed in larger amounts.

Macronutrients are needed in larger amounts. (correct)

Macronutrients provide fewer calories.

Micronutrients are essential for growth.

Which of the following is classified as a soluble fiber?

Vegetables

Fruits (correct)

Nuts

Whole grains

Which type of carbohydrate provides instant energy but has little nutritive value?

Simple carbohydrates Signup and view all the answers

What is the recommended dietary fiber intake for women under 50 years old?

25 grams/day Signup and view all the answers

Which nutrient is primarily responsible for regulating metabolism in the body?

Vitamins Signup and view all the answers

Which of the following food types is NOT part of the dairy group?

Butter Signup and view all the answers

How are grains divided in the MyPlate food guide?

Whole grains and refined grains Signup and view all the answers

What type of carbohydrate is classified as a disaccharide?

Maltose Signup and view all the answers

Which of the following is NOT a function of carbohydrates?

Regulating body temperature Signup and view all the answers

Which vitamins are manufactured by the body?

Vitamins A, D, and K Signup and view all the answers

How much of the body is composed of water for men and women, respectively?

61% for men and 56% for women Signup and view all the answers

Which of the following is NOT part of the Dietary Reference Intakes?

Daily Value (DV) Signup and view all the answers

What is the purpose of the Tolerable Upper Intake Level (UL)?

To denote the maximum nutrient intake without risk of adverse effects Signup and view all the answers

When should one replenish fluids during exercise?

Without waiting for a thirst signal Signup and view all the answers

What is considered a safe level for nutrient intake documented in the Dietary Reference Intakes?

Tolerable Upper Intake Level (UL) Signup and view all the answers

The daily values listed on food-packaging labels are based on what caloric intake?

2,000 calories per day Signup and view all the answers

What is the role of water in the body?

It is involved in almost every vital body process Signup and view all the answers

Which type of fats should be limited due to their effect on Low Density Lipoproteins?

Saturated Fats Signup and view all the answers

What is the primary health risk associated with excess omega-6 fatty acids?

Contribution to inflammation Signup and view all the answers

Which type of fatty acids are found in cold-water seafood and flaxseed?

Polyunsaturated Omega-3 Fatty Acids Signup and view all the answers

What role do lipoproteins play in the body?

Transport fats in the blood Signup and view all the answers

How many amino acids must be consumed through food for normal protein function?

9 Signup and view all the answers

What is the recommended ratio of omega-6 to omega-3 fatty acids for optimal health?

4:1 Signup and view all the answers

Cholesterol is classified as which type of fat?

Derived Fat Signup and view all the answers

Which of the following is NOT a source of saturated fats?

Fish Signup and view all the answers

Study Notes

Nutrition

The science of how food relates to optimal health and performance
Nutrients provide energy, regulate metabolism, and help with tissue growth and repair

MyPlate Food Guidance System

Divides foods into five groups: vegetables, fruits, grains, protein, and dairy
Vegetables are further divided into five subgroups: dark green, red and orange, beans and peas, starchy, and other
Grains are divided into two subgroups: whole grains and refined grains
Protein includes meat, poultry, seafood, beans, peas, eggs, soy products, nuts, and seeds
Dairy recommends choosing low-fat or fat-free options

Essential Nutrients

Six essential nutrients for humans: carbohydrates, fats, protein, vitamins, minerals, and water
Essential nutrients can be categorized by their function or by how much is needed

Essential Nutrients by Function

Fuel nutrients provide energy for the body: carbohydrates, fats, protein
Regulatory nutrients help to regulate body processes: vitamins, minerals, water

Essential Nutrients by Amount Needed

Macronutrients are needed in relatively large amounts: carbohydrates, fats, protein, water
Micronutrients are needed in small amounts: vitamins, minerals

Nutrient Density

A measure of the amount of nutrients and calories in a food

Calorie

The amount of heat required to raise the temperature of one gram of water by one degree Celsius.
Used to measure the energy value of food and exercise

Carbohydrates

Important for energy, cell maintenance, and heat generation
Can be described as simple or complex

Simple Carbohydrates

Provide little nutritive value
Monosaccharides are the simplest sugars: glucose, galactose, fructose
Disaccharides are combinations of monosaccharides: sucrose, lactose, maltose

Complex Carbohydrates

Polysaccharides: starch, dextrins, glycogen, fiber

Dietary Fiber

Non-digestible complex carbohydrate essential for digestion
Recommended intake for adults: 38 grams per day for males under 50, 25 grams per day for females under 50
Found in whole-grain cereals and breads, fruits, vegetables, and legumes

Dietary Fiber Classification

Soluble fiber dissolves in water and binds fat particles for excretion: oats, fruits, barley, legumes, and psyllium
Insoluble fiber cannot be digested by the body, but binds water and increases peristalsis: increasing food passage through the intestines

Types of Dietary Fiber

Cellulose: Found in plant cell walls
Hemicellulose: Found in cereal fibers
Pectins: Found in vegetables and fruits
Gums and mucilages: Found in small amounts of food of plant origin

Fats

A concentrated source of energy
Each gram of fat provides 9 calories of energy
Three types of fats: simple, compound, and derived

Simple Fats

Consist of one to three fatty acids
Classified by fatty acid saturation: saturated and unsaturated fats

Saturated Fats

Intake should be limited as they increase LDL (Low-Density Lipoprotein) levels
Found in meats, animal fat, lard, whole milk, cream, butter, cheese, ice cream, and hydrogenated oils

Unsaturated Fats

Assist in lowering cholesterol levels
Divided into two groups: trans-fatty acids and polyunsaturated omega fatty acids

Trans-Fatty Acids

Solidified fat formed by adding hydrogen to monosaturated and polyunsaturated fats

Polyunsaturated Omega Fatty Acids

Omega-3 fatty acids: cold-water seafood, flaxseed

Balance of Omega-3 and Omega-6 Fatty Acids

Recommended omega-6 to omega-3 ratio is 4:1
Excess omega-6 fatty acids can contribute to inflammation (sources: vegetable oils)
Omega-3 fatty acids have substantial health benefits and decrease the risk of disease (sources: fish, flaxseed)

Compound Fats

Simple fats plus other chemicals
Examples: phospholipids, glucolipids, lipoproteins

Lipoproteins

Transport fats in the blood and play a large role in developing or preventing heart disease
HDL (High-Density Lipoprotein): High levels lower the risk for heart disease
LDL (Low-Density Lipoprotein): High levels increase the risk for heart disease

Derived Fats

Combinations of simple and compound fats
Cholesterol is an example of a derived fat
Cholesterol can be consumed or manufactured by the body

Proteins

Aid in building and repairing tissues
Part of hormone, antibody, and enzyme molecules
Required for normal body function and fluid balance
Amino acids combine to form proteins (20 total amino acids. 9 must be consumed through food, 11 can be manufactured by the body).

Vitamins and Minerals

Vitamins are necessary for body metabolism, growth, and development
- Fat-soluble vitamins: vitamins A, D, E, and K (vitamins A, D, and K can be manufactured by the body)
- Water-soluble vitamins: B complex and C
Minerals are inorganic nutrients crucial to maintaining water and acid-base balance in the body

Water

The most important nutrient
Involved in almost every vital body process
Water content of the body is 61% for men and 56% for women
Use thirst as a guide for water intake, but be sure to replenish fluids during exercise without waiting for thirst

Balancing the Diet

National Academy of Sciences recommendations accommodate individuals with metabolic syndrome

Dietary Reference Intakes (DRIs)

Nutrition standards that describe nutrient recommendations
Estimated Average Requirement (EAR): The amount of a nutrient needed to meet the dietary needs of half the people in a specific age and gender group
Recommended Dietary Allowance (RDA): The daily amount of a nutrient considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the United States
Adequate Intake (AI): The recommended intake when EAR and RDA are not available
Tolerable Upper Intake Level (UL): The highest level of nutrient intake that seems safe for most healthy people, beyond which an increased risk of adverse effects exists

Daily Values

Reference values for nutrients and food components listed on food-packaging labels
Based on a 2,000 calorie/day diet
Need to be adjusted based on an individual’s Estimated Energy Requirement (EER)
Average dietary energy intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity

Caloric Value of Food Nutrients

Carbohydrates: 4 calories per gram
Fats: 9 calories per gram
Proteins: 4 calories per gram

Studying That Suits You

Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

Description

Explore the fundamentals of nutrition, focusing on how food impacts health and performance. This quiz covers essential nutrients, the MyPlate food guidance system, and the categorization of nutrients by function. Test your knowledge on healthy eating and nutrient roles in the body.