Nutrition fundamentals

• Taste, culture, social reasons, trends, convenience, emotions, habits, health concerns, and advertising influence food choices.
• An essential nutrient is required for body function and must be obtained from the diet.

Classes of Nutrients

• Macronutrients provide energy in kcal/gram and include carbohydrates, proteins, and lipids.
• Carbohydrates provide 4 kcal/g.
• Proteins provide 4 kcal/g.
• Lipids (fats) provide 9 kcal/g.
• Micronutrients do not provide energy but are essential for body functions.
• Fat-soluble vitamins include A, D, E, and K.
• Water-soluble vitamins include B-complex and C.
• Major minerals include calcium and potassium.
• Trace minerals include iron and zinc.
• Calories represent energy provided by macronutrients.

Nutrition Professionals

• Registered Dietitian Nutritionists (RDN) are nutrition professionals.
• Licensed Nutritionists are nutrition professionals.
• Healthcare providers with nutrition expertise are considered nutrition professionals.
• Evaluating nutrition requires peer-reviewed research, credible sources, and expert opinions.

Nutritional Assessment & Guidelines

• Anthropometric measurements assess body size and composition, like BMI and waist circumference.
• Biochemical assessments involve lab tests for blood, urine, or tissue samples.
• Clinical assessments involve observations of physical symptoms like hair loss and skin health.
• Dietary assessments involve food intake history, diet records, and food frequency questionnaires.

Dietary Reference Intakes (DRIs)

• EAR (Estimated Average Requirement) is the average daily nutrient intake estimated to meet the needs of 50% of individuals.
• RDA (Recommended Dietary Allowance) is the average intake level sufficient for nearly all healthy individuals.
• AI (Adequate Intake) is used when RDA cannot be determined.
• TUL (Tolerable Upper Limit) is the maximum daily intake unlikely to cause adverse effects.

Acceptable Macronutrient Distribution Ranges (AMDRs)

• Carbohydrates should comprise 45-65% of daily calories.
• Lipids should comprise 20-35% of daily calories.
• Proteins should comprise 10-35% of daily calories.
• Dietary Guidelines for Americans (2020) emphasizes variety, nutrient density, and portion control.
• Guidelines recommend limiting added sugars, saturated fats, and sodium.
• Guidelines suggest increasing fruit, vegetable, whole grain, and lean protein intake.

Choose MyPlate/Daily Food Plan

• Emphasizes balance, variety, moderation, and nutrient density in diet planning.

Food Labels

• Basic Label Format includes the Nutrition Facts panel, ingredients list, and serving size.
• Daily Values (DV) help compare the nutrient content of foods.
• Health claims require FDA approval, while structure-function claims do not.
• Whole grains must contain the entire grain kernel.
• Fortified foods have nutrients added that weren't originally present.
• Enriched foods have nutrients added back after processing.
• Organic labeling must meet USDA organic standards.
• Weight stigma impacts healthcare and nutrition choices.
• BMI (Body Mass Index) is a screening tool for weight-related health risks.

Digestion & Metabolism

• The order of digestion: Mouth → Esophagus → Stomach → Small Intestine → Large Intestine → Rectum
• Bolus is chewed food mixed with saliva.
• Chyme is a semi-liquid food mixture in the stomach.
• Peristalsis involves wave-like muscle contractions moving food through the GI tract.
• Cephalic Phase involves the brain signaling the digestive system when food is seen/smelled.
• Gastric Phase involves the stomach releasing digestive juices and enzymes.
• Intestinal Phase involves nutrient absorption in the small intestine.
• Salivary Glands produce saliva and begin carbohydrate digestion.
• The Esophagus moves food via peristalsis.
• The Stomach breaks down food with acid and enzymes.
• The Small Intestine is the main site of digestion and absorption.
• The Large Intestine absorbs water and forms waste.
• The Pancreas produces digestive enzymes and insulin.
• The Liver produces bile for fat digestion.
• The Gallbladder stores and releases bile.
• Blood transport carries water-soluble nutrients (carbohydrates, proteins, B vitamins, vitamin C) into the bloodstream.
• Lymphatic transport carries fat-soluble nutrients (lipids, vitamins A, D, E, K) into the lymphatic system.
• Prebiotics are non-digestible fibers that feed beneficial bacteria (e.g., garlic, onions, bananas).
• Probiotics are live beneficial bacteria (e.g., yogurt, kefir, sauerkraut).
• Dysphagia means difficulty swallowing.
• GERD (Gastroesophageal Reflux Disease) is acid reflux causing heartburn.
• A Peptic Ulcer is sores in the stomach lining.
• Celiac Disease is an autoimmune reaction to gluten damaging the small intestine.

Carbohydrates

• Simple carbohydrates include monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, lactose, maltose).
• Complex carbohydrates include oligosaccharides and polysaccharides (starch, glycogen, fiber).
• Dietary fiber promotes digestion, heart health, and blood sugar control.
• Dietary fiber sources include whole grains, fruits, vegetables, and legumes.
• Sources of added sugars include sodas, candy, and baked goods.
• Concerns associated with added sugars include obesity, diabetes, and dental issues.
• Insulin lowers blood sugar.
• Glucagon raises blood sugar.
• Type 1 diabetes is an autoimmune, insulin-dependent condition.
• Type 2 diabetes involves insulin resistance and is lifestyle-related.
• Gestational diabetes occurs during pregnancy and increases the risk of Type 2 diabetes later.

Lipids

• Triglycerides are composed of glycerol and three fatty acids, used for energy storage.
• Saturated Fatty Acids are found in animal products and some plant oils; solid at room temperature.
• Monounsaturated Fatty Acids are found in olive oil, avocado, & nuts; liquid at room temperature.
• Polyunsaturated Fatty Acids are found in fish, flaxseeds, walnuts; includes essential fatty acids.
• Omega-3 (Linolenic Acid) supports heart and brain health, found in fatty fish and flaxseeds.
• Omega-6 (Linoleic Acid) supports growth and inflammation control; found in vegetable oils.
• Phospholipids are major components of cell membranes and help emulsify fats.
• Sterols (Cholesterol) are essential for hormone production, cell membranes, and bile synthesis and are found in animal-based foods like eggs, dairy, and meat.
• Lipoproteins transport lipids in the blood.
• HDL (High-Density Lipoprotein) is "good cholesterol" and helps remove excess cholesterol.
• LDL (Low-Density Lipoprotein) is "bad cholesterol," and high levels increase heart disease risk.
• A high intake of trans fats and saturated fats increases LDL levels.
• Unsaturated fats, fiber, and plant foods support heart health.
• The Mediterranean Diet emphasizes healthy fats, whole grains, and lean proteins to reduce heart disease risk.
• Triglycerides function in energy storage.
• Phospholipids function in cell membranes.
• Sterols (Cholesterol) function in hormone synthesis.
• HDL is considered "good cholesterol".
• LDL is considered "bad cholesterol".
• The Mediterranean Diet promotes a healthy fat balance.

Proteins

• Amino Acids are building blocks of proteins.
• Essential Amino Acids must be obtained from the diet.
• Non-Essential Amino Acids can be synthesized by the body.
• Conditionally Essential Amino Acids are required under specific conditions (e.g., illness, stress).
• Protein structure includes amino acids linked by peptide bonds.
• Denaturation is the process where protein structure is altered due to heat, acid, or mechanical action.
• Proteins function in enzyme and hormone production.
• Proteins function in tissue growth, repair, and maintenance.
• Proteins function in fluid balance, immune function, and energy source when needed.
• Protein Turnover involves continuous breakdown and synthesis of proteins in the body.
• Positive Nitrogen Balance is needed for growth, pregnancy, and muscle building. Negative Nitrogen Balance occurs during illness, malnutrition, and muscle wasting.
• Complete Proteins contain all essential amino acids (e.g., animal products, soy).
• Incomplete Proteins are missing one or more essential amino acids (e.g., plant-based proteins).
• Protein Complementation combines different plant-based protein sources (e.g., rice and beans).
• Types of Vegetarian Diets include lacto-ovo, vegan, pescatarian, etc.
• Vegetarian diets can reduce the risk of chronic diseases and lower environmental impact.
• Kwashiorkor is severe protein deficiency, leading to edema and muscle wasting.
• Marasmus is a severe calorie and protein deficiency, resulting in extreme weight loss and weakness.
• Protein Energy Malnutrition includes Kwashiorkor and Marasmus.

Test your knowledge of nutrition, digestion, and the roles of various nutrients. This quiz covers topics such as nutrient absorption, the digestive system, and the functions of proteins and lipids in the body.