Podcast
Questions and Answers
What factors influence Basal Metabolic Rate (BMR)?
BMR is influenced by age, sex, body composition, and physical activity levels.
Explain the concept of Specific Dynamic Action of Food.
Specific Dynamic Action refers to the increase in metabolic rate after consuming food, primarily due to digestion, absorption, and metabolism of nutrients.
What is a recommended daily energy intake for an average adult?
The recommended energy intake varies but is generally around 2,000 to 2,500 Kcal per day depending on factors like age and physical activity.
Identify the two main types of malnutrition.
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What is Protein Energy Malnutrition (PEM) and its primary causes?
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How does malnutrition specifically affect physical and cognitive development in children?
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Discuss the role of dietary fiber in nutrition.
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What is the significance of including both macronutrients and micronutrients in a balanced diet?
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What is the Basal Metabolic Rate (BMR) and what factors define it?
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How does the Recommended Dietary Allowance (RDA) vary among different populations?
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Explain the concept of Specific Dynamic Action of Food.
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Identify two types of malnutrition and briefly describe each.
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What is Protein Energy Malnutrition (PEM) and what are its main consequences?
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What is the recommended carbohydrate to protein to fat ratio in a balanced diet?
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Explain why salt intake should be limited to not more than 5 gm per day.
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How does the Adequate Intake (AI) differ from the Recommended Dietary Allowance (RDA)?
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What percentage of total energy expenditure is attributed to the Basal Metabolic Rate (BMR) in adults?
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Why is the Specific Dynamic Action (SDA) of protein considered high?
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What is the recommended energy intake for men aged 23-50?
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Name and briefly describe one type of malnutrition.
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What does Protein Energy Malnutrition (PEM) commonly affect?
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What are the main factors that can lead to malnutrition?
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How much additional energy is recommended for pregnant women?
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What is the role of physical activity in total energy expenditure?
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Study Notes
Nutrition
- Science that studies diet composition for health and well-being
- Includes diet quality and quantity for growth, normal function of tissues and organs, and energy production
Food
- Ingestible substances composed of nutrients
- Satisfies hunger and supports growth & maintenance
Diet
- Food combination for complete nutritional needs
Function of Food
- Energy production: carbohydrates & fats
- Body building: protein
- Body protection & regulation: vitamins & minerals
Proximate Principles of Food
- Basic food components
- Carbohydrate
- Protein
- Fat
- Water
- Dietary fiber
- Vitamins
- Minerals
Energy Content of Food (Kcal/gm)
- Carbohydrate: 4.1
- Fat: 9.3
- Protein: 4.1
- Alcohol: 7
Nutrients
- Food constituents necessary for proper body function, health, and disease prevention
Essential Nutrients
- Not synthesized by the body, must come from food
- Energy sources: carbohydrates, protein, fats
- Essential fatty acids
- Essential amino acids
- Vitamins
- Minerals
Types of Nutrients
- Macronutrients: Required in larger amounts
- Carbohydrates, Protein, Fat
- Micronutrients: Required in smaller amounts
- Vitamins, Minerals
Essential Nutrients
- Not synthesized by the body, vital for function
- Organic: Essential amino acids, Essential fatty acids, Glucose, Fiber
- Inorganic: Macrominerals (Na+, K+, Ca++, etc.) and Microminerals (Iron, Iodine, etc.)
Balanced Diet
- Contains all food constituents in sufficient, proportionate amounts
- Meets individual energy and nutritional needs
- Protects against nutritional deficiencies
Composition of a Balanced Diet
- Varies based on:
- Age
- Sex
- Physical activity
- Seasons
- Social and cultural habits
- Economic status
- Country
Criteria of a Balanced Diet
- Considers age, sex, and physical activity
- Includes all food constituents in adequate amounts
- Carbohydrates, protein, and fat ratio of 4:1:1
- Daily protein requirement met (10-35%)
- Fat limited to 20-35% of daily energy intake
- Includes carbohydrates rich in natural fibers
- Micronutrients requirement met
- Salt intake reduced to 5 gm per day maximum
- Economically feasible
Excessive Consumption
- Refined carbohydrates should be avoided
- Energy-rich sources like fats and alcohol should be restricted
Dietary Reference Intake (DRI)
- Estimates nutrient requirements to prevent deficiencies and promote optimal health
- Four dietary reference standards for specific age groups, physiological states, and genders
Components of DRI
- Estimated Average Requirement (EAR): Meets needs of 50% of healthy individuals
- Recommended Dietary Allowance (RDA): Meets needs of 97-98% of individuals
- Adequate Intake (AI): Recommendation when RDA cannot be established
- Tolerable Upper Intake Level (UL): Highest daily intake without potential adverse effects
Factors Influencing RDA
- Age: Varies from infancy to children and adults
- Sex: Men's allowances are 20% higher than women's due to larger body mass
- Physiologic condition: Pregnancy and lactation increase requirements by 20-30%
Basal Metabolic Rate (BMR)
- Also known as resting metabolic rate (RMR) or basal energy expenditure (BEE)
- Minimum energy required to sustain life at rest (12 hours after a meal, comfortable temperature)
- Characteristics:
- 12 hours fasting
- Awake
- Complete physical & mental rest
- Comfortable surrounding temperature (25°C)
Why is Specific Dynamic Action (SDA) of Protein so High?
- Proteins require more energy to be broken down due to strong peptide bonds during transamination, deamination, and urea synthesis
Significance of SDA
- Energy is required for digestion, absorption, transport, metabolism, and storage of foods
- Additional 10% calories should be added to total energy need
Recommended Energy Intake for Men & Women (Mean Kcal)
| Person | Age | Weight (lbs) | Energy Needs (Kcal) (Mean) | Range |
|---|---|---|---|---|
| Men | 23-50 | 70 | 2900 Kcal | 2300-3100 |
| Women | 23-50 | 55 | 2200 Kcal | 1600-2400 |
| Pregnant | +300 Kcal | |||
| Lactating | +500 Kcal |
Roughly the Total Daily Calorie Requirement of An Adult
- Light worker: 2200-2500 Kcal
- Moderate worker: 2500-2900 Kcal
- Heavy worker: 2900-3500 Kcal
- Very heavy worker: 3500-4000 Kcal
Energy Calculation of An Individual
- Sum of energy used for 3 processes:
- BMR/RMR: 60%
- Thermic effect of food (SDA): 10%
- Physical activity: 30%
Malnutrition
- Pathological state due to deficiency or excess of essential nutrients
- Includes:
- Undernutrition: Insufficient food intake
- Overnutrition: Excessive food intake
- Imbalance: Disproportionate essential nutrients
- Specific Deficiency: Deficiency of specific nutrients
Malnutrition Causes
- Lack of food
- Lack of food or nutrition knowledge
- Increased requirements
- Food refusal
- Lack of teeth
- Diseases of the gastrointestinal tract (GIT)
- Digestion, absorption, or assimilation difficulties
- Surgery
Protein Energy Malnutrition (PEM)
- Conditions due to protein and calorie deficiencies
- Most common in infants and young children
- Often associated with infection
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Description
Test your knowledge on the essential components of nutrition and the role of food in health and well-being. This quiz covers diet composition, functions of nutrients, and energy content from various food groups. Challenge yourself to understand how different nutrients support the body's functions.
