Nutrition Quiz Basics

Overview of Nutrition and Health - Chapter 1

• This chapter covers factors influencing food choices, major nutrient classes, Dietary Reference Intakes (DRIs), and reliable nutrition information.
• Learning outcomes include describing factors influencing personal food choices, identifying organic and energy-yielding nutrients, understanding DRIs (Estimated Energy Requirement (EER), Acceptable Macronutrient Distribution Ranges (AMDR)), and evaluating nutrition research methodologies.
• Additionally, the chapter covers evaluating dietary information, planning healthy diets using dietary ideals, and interpreting food labels.

The Science of Nutrition

• Nutrition is the science of food and nutrients, encompassing ingestion, digestion, absorption, transport, metabolism, interaction, storage, and excretion.
• The field involves studying eating patterns, making recommendations for appropriate food intake, maintaining food safety, and addressing global food supply.

Food and Nutrition

• Food provides nutrients and other substances that give energy for the body.
• Nutrients are used by the body for growth, maintenance, and repair. They also may help reduce risk of diseases.

Food Choices

• Personal 'diet' is the habitual pattern of food choices.
• Several factors, including habit, preference, associations, medical conditions, ethnic heritage, body image, values, social interaction, emotional state, and marketing, influence food choices.
• Poor eating habits in the U.S. contribute to several leading causes of death. Many of these are chronic diseases, characterized by slow progression, long duration, and degeneration of body organs.

Risk Factors for Chronic Disease

• A risk factor increases the chance of developing a chronic disease. These can include family history, age, and environmental conditions.
• Lifestyle factors, including diet, physical activity, tobacco use, and alcohol consumption, are also important lifestyle factors that affect an individual's chances of developing a chronic disease.

The Nutrients

• Cells need nutrients for metabolism, which includes energy generation, protein production, and waste elimination.
• Nutrients are categorized as organic (containing carbon-hydrogen bonds; carbohydrates, fats, proteins, and vitamins) and inorganic (not containing carbon or pertaining to living organisms; minerals and water).
• Energy-yielding nutrients (carbohydrates, proteins, and fats) are macronutrients, while vitamins and minerals are micronutrients.

The Six Classes of Nutrients

• The six classes of nutrients are carbohydrates, proteins, fats, vitamins, minerals, and water.
• Carbohydrates, proteins, and fats are called macronutrients because the body requires a larger amount of them to function.
• Vitamins and minerals are called micronutrients because the body requires smaller amounts of them to function.
• Water is essential for all body processes

Nutrients that Provide 'Calories' (aka energy)

• Calories are a measure of energy.
• The energy value of each nutrient is expressed in kilocalories (kcal) per gram: Protein - 4 kcal/g, Carbohydrate - 4 kcal/g, Fat – 9kcal/g.
• Most foods contain a combination of energy-yielding nutrients.

Use of Energy-Yielding Nutrients

• The body utilizes energy-yielding nutrients to create new compounds and fuel metabolic and physical activities.
• Excesses are stored primarily as body fat.
• Consuming more energy than expended results in weight gain, while less energy than expended results in weight loss.

Alcohol

• Alcohol provides 7 kcal per gram, but it's not a nutrient since it does not support growth, maintenance, or body repair.

Practice Calculation

• Examples given show calculation of total kilocalories from gram amounts of carbohydrates, fats, and proteins, using respective energy density values.

Essential Nutrients

• Essential nutrients are provided by food, since the body cannot produce a sufficient quantity to meet physiological needs.
• Deficiency diseases can arise if a nutrient is absent from a diet.

Non-Nutrients

• Non-nutrients, like alcohol, may have benefits for the body, but may also be harmful depending upon the extent they are consumed.
• Phytochemicals, produced by plants, aid in color, flavor, and aroma, and play a role in biological activity.
• Antioxidants defend body cells from damage by environmental and internal factors.

Malnutrition

• Malnutrition generally arises from either a deficit or excess of energy or nutrients.
• Malnutrition can lead to various chronic diseases.
• Potential malnutrition causes include dietary inadequacies, poverty, eating disorders, substance abuse, and medical issues.

No "Good" or "Bad" Foods

• Some foods often labeled "bad" or "junk," such as pies/donuts/ice cream, etc., may not be detrimental to a health diet if consumed in moderation.
• Consider also the possibility of ingesting harmful substances from the food itself via contamination.

Nutrient Density

• Nutrient density is a measure of nutrients in food as compared to calories.
• Foods with more nutrients and fewer calories are considered higher in nutrient density.
• Empty calories are calories from added sugars and solid fats with few other nutrients.

Nutrient Dense vs. Energy Dense

• High fat foods are often energy dense.
• However, not all energy dense foods are only empty calories. Foods such as almonds and nuts are both nutrient and energy dense, having both high calories and high nutrient content.

Moderation, Variety, and Balance

• No single food is perfect for nutrition.
• Balance describes adequate intake (proportional amounts of different foods) for body needs.
• Diet variety and moderation help establish a healthy diet.

Dietary Guidelines, Wellness, and Food Guides

• The Dietary Guidelines describe essential principles for healthy eating at all stages of life and how individuals can address their personal food preferences and cultural eating habits in their dietary plan.
• These guidelines provide dietary patterns for diverse people and cultures.
• Guidelines stress the importance of nutrient-dense foods for meeting food group needs within caloric limits.
• They emphasize the necessity of limiting foods high in added sugars, saturated fats, and sodium, as well as alcoholic beverages.

Applying the Dietary Guidelines to Food Choices

• Using the MyPlate guidelines to plan a balanced diet.
• Emphasize the importance of eating more fruits and vegetables, and focusing on whole grains over refined grains.
• Encourages selecting low-fat dairy or fortified soy versions.

MyPlate

• Five food groups (Fruits, Vegetables, Grains, Protein, and Dairy).
• My Plate guidelines present practical information regarding how to structure meals.
• Guidelines use kcalorie limits and nutrient density for guiding food selections.

USDA's Dietary Patterns: MyPlate

-MyPlate replaced MyPyramid and offers an interactive dietary planning guide.

• The USDA's Dietary Patterns emphasize five food groups: vegetables, fruits, grains, protein, and dairy.
• MyPlate allows some fats and limits empty kcalories.

MyPlate-Grains

• Refined grains vs. whole grains – whole grains being the more preferred choice.
• Eating more whole grains can reduce the risk of chronic disease.

MyPlate-Dairy

• Dairy products (e.g., milk, ice cream, yogurt, and ice milk) are high in calcium and other nutrients.
• Recommendations suggest low-fat and fat-free dairy options are better choices to maintain a balanced diet.

MyPlate-Protein

• Protein sources (beef, fish, poultry, beans, eggs, nuts, tofu, and seeds).
• Some high-protein foods have a higher saturated fat content which can be detrimental to a healthy diet, in comparison to other high protein foods with less saturated fat content.

MyPlate-Fruits

• Fruits (fresh, dried, frozen, canned) are a source of potassium, vitamin C, folate, and phytochemicals.
• The majority of fruits should be consumed whole or chopped to gain the greatest amount of nutrients – with skins being the most nutrient dense part of the fruits.

MyPlate-Vegetables

• Vegetables (fresh, cooked, canned, etc: dark, green, orange, starchy varieties) provide a variety of essential nutrients, fiber, and phytochemicals.
• Typically low in fat and calories or energy dense.

Combination Foods & MyPlate

• Combination foods combine nutrient sources from multiple food groups.
• Serving sizes of individual ingredients provide a clearer idea of the quantities of nutrients that an individual consumes from each food group.

Portion Distortion

• Portion sizes of food consumed can greatly change over time, and are not consistent with a standard measure or quantity.
• A large amount of change exists when comparing today's portion sizes to those of 20 years ago.

Key Nutrition Concepts

• There are no "good" or "bad" foods.
• Variety, moderation, and balance are important elements of a healthy diet.
• Food is the best source of nutrients and phytochemicals.
• There isn't one-size-fits-all approach to good nutrition.
• Foods and nutrients are not cure-alls.

Fitness Guidelines

• Aerobic physical activity (sustained activity) involves the body's large muscles rhythmically.
• Moderate-intensity activities involve moderate increases in breathing or heart rate, and expend 3.5 to 7 kcals/minute.
• Vigorous-intensity activities require large increases in breathing or heart rate, and expend more than 7 kcals/min.
• Fitness refers to an individual's capacity to meet physical demands, and withstand bodily stress.

Nutrient Supplements

• Supplements may contain vitamins, minerals, or other nutrients.
• Important to remember that nutrients are naturally easier to digest from natural foods, and supplements may not provide complete nutrition.
• Phytochemicals are not found in all supplements.

Herbal Supplements & Safety

• Some herbal supplements are made from harmful plants (e.g., comfrey, pennyroyal, sassafras, kava, lobelia, ma huang), which are highly toxic and may cause cancer.
• Herbal teas may contain allergens.

Should You Take Dietary Supplements?

• Natural foods are generally preferred for nutrient intake over supplements due to better digestion and absorption.
• Certain populations (e.g., those with health conditions, pregnant individuals, and older people) may need specific nutrients, thus supplements may be recommended.

Food Labels

• Food labels are required for virtually all packaged foods, and are voluntary for certain foods;
• Food labels list ingredients by weighting from most to least prominent ingredients.
• FDA requires key nutrition facts on food labels.

Nutrition Facts Panel Requirements

• The nutrition facts panel shows, among other details, total fat, specific fats, sodium, total carbohydrate, added sugars, and fiber amounts.

What is NOT Required on a Label?

• Some information, such as daily values for protein, is not required on food labels.
• There are no requirements for the explicit presence of protein deficiency information on labels.
• Procedures to objectively determine protein quality are too complex to include on all available labels.

Nutrition Claims

• Claims on food labels must follow FDA definitions and standards.
• Examples listed include low-fat, reduced-fat, and low-calorie claims.
• Claims need significant scientific evidence to support their factual basis.

Health Claims

• Health claims describe the link between nutrients and diseases.
• Examples mentioned are about calcium and osteoporosis prevention.

Structure-Function Claims

• These claims describe how a product may affect body structure or function.
• Examples: Calcium builds strong bones, fiber maintains bowel regularity.

Nutrient Requirements & Recommendations

• Nutrient requirements are the least amounts of a nutrient that maintain a given standard of adequacy - for example, diet providing enough nutrients for general health and body weight maintenance.
• Factors that influence nutrient requirements include age, sex, general health, physical activity, and life cycle stage.
• Deficiency arises when intake falls below the recommended levels.

Dietary Reference Intakes (DRIs)

• DRIs comprise a set of nutrient intake values to meet current standards of adequacy.
• These values include Recommended Dietary Allowances (RDAs), Estimated Average Requirements (EARs), Adequate Intakes (AIs), and Tolerable Upper Intake Levels (ULs).

EAR, RDA, and AI

• Estimated Average Requirements (EARs) are the averages to satisfy nutrient needs for half of a given population and used in research and policy.
• Recommended Dietary Allowances (RDAs) are well-above EARs, aiming to fulfill needs of nearly 98% of the population.
• Adequate Intakes (AIs) are the daily amount of nutrients that are recognized as appropriate, when specific RDAs aren't outlined.

Tolerable Upper Intake Level (UL)

• Tolerable Upper Intake Levels (ULs) reflect the highest average safe level for nutrient intake without triggering toxicity.
• Excessive intake levels may raise the risk of adverse health effects from toxicity.

DRIs and Safety

• DRIs (RDA or AI) delineate appropriate nutrient ranges to avoid toxicity or deficiency.

Estimated Energy Requirement (EER)

• EERs are the predicted daily energy intakes that maintain energy balance.
• They are determined by age, sex, weight, and physical activity level.

Acceptable Macronutrient Distribution Ranges (AMDR)

• AMDRs specify ranges of daily intakes for macronutrients (carbohydrates, proteins, and fats) for optimal well-being and to minimize chronic disease risk.

Scientific Evidence

• Valid nutrition information is derived from scientific research.
• Scientific research involves rigorous testing, reporting detailed methods, and seeking replication of findings.
• Scientists should also rely on testimonials or anecdotes.

Collecting Science-Based Evidence (Scientific Method)

• In the scientific method, a process consisting of making observations, asking questions, forming hypotheses, conducting experiments, analyzing data, drawing conclusions, and sharing results is important.
• Testing ideas through controlled research experiments is crucial for obtaining reliable results.

Hypothesis Testing

• Human intervention studies are conducted involving humans to investigate effects of dietary practices.
• A double-blind study involves neither scientists nor study participants knowing which participants are in the experimental groups and control groups, thereby minimizing the impact of bias.

Randomized Clinical Trials (RCTs)

• These trials are considered the gold standard for clinical testing.
• RCTs investigate medical treatments in diverse populations, to evaluate efficacy and determine potential adverse reactions.

Experimental vs. Control Group

• Distinguish between groups treated with a specific food supplement ('treatment' in an experiment) and groups with no treatment ('control' in an experiment).
• Typically, both groups consist of similar members, but only treatment group receives the food supplement.

Placebo Effect

• A placebo is a simulated treatment that has no inherent therapeutic value.
• Subjects may experience effects, positive or negative, from the perceived treatment alone (known as the placebo effect).
• The placebo effect should be minimized in scientific trials to obtain more accurate data regarding the effectiveness of the treatments provided in an experimental trial.

Population Studies

• Studies investigate disease incidence rates, causes, and differences based on factors such as race, age, and sex, among other populations.
• Populations of large numbers of individuals are used for these analyses.

Sharing Results

• Scientists share their conclusions via peer-reviewed journal articles: publications undergo a critical evaluation from other scientists before publication.
• Publications undergo an evaluation process from experts.

Avoiding Nutrition Misinformation

• Recognizing inconsistent or unclear nutrition information
• Understanding the difference between valid nutrition information arising from scientific research and personal experiences.

Confusion & Conflict

• Results from variations in design choice during studies.
• Inaccurate or biased study designs.
• Biased or misinterpreted data analysis.
• The "reporting bias" in sensational news reports regarding research.

Research Bias

• Differences in attitude, opinion and/or bias can bias the process of data collection (from observation and measurement), analysis, evaluation, and study reporting results.
• Differences in funding sources and/or conflict of interest may bias the study or its results.

Cause and Effect

• Establishing cause-and-effect in population health studies is difficult due to confounding factors.
• Causation and correlation aren't necessarily causally related.
• An identifiable correlation between two events does not establish that one caused the other.

Anecdotes & Testimonials

• Anecdotes are short stories about personal experiences.
• Testimonials are endorsements of a product or service.
• Anecdotes and testimonials should not be relied upon in themselves as legitimate sources for scientific evidence.

Why is There So Much Nutrition Misinformation?

• Various sources of information (newspapers, websites, books, commercials, infomercials, and televised shopping programs).

Regulation of Misinformation

• The FDA regulates health-related claims on food packaging to prevent the spread of false or misleading information.
• The FDA does not regulate nutrition information provided in other media formats.

Becoming a More Critical Consumer of Nutrition Information

• Be skeptical. Avoid generalizations unless backed by research from a well-qualified and unbiased group.

Quackery & Fraud

• Quackery is defined as a type of promotion that may try to deceive the public through over-enthusiastic health claims while lacking adequate scientific support.
• Fraud is defined as a deliberate attempt to mislead or deceive the public using deception.

The Federal Trade Commission (FTC)

• The FTC enforces consumer protection laws pertaining to advertising health claims, and investigates misleading or false claims.
• The FTC strives to control public access to unproven health products.

How to Be a More Critical Consumer

• Be wary of promises regarding cures for diseases, ineffective products, or potential for adverse health effects.
• Be skeptical. Do your research.
• Consult reliable resources and scientific information to assess and determine credibility
• Be wary of anecdotal claims, or testimonials.
• Evaluate whether the sources of the claims are qualified to give the statements made.

Look for the "Red Flags"

• Red flags are indications of potentially inaccurate or misleading nutrition information. These red tags often signal unsubstantiated health claims.

The Internet

• Consumers should use caution when considering information on the internet; some sites may have more reliable information, than others.
• Internet sites with ".gov," ".edu," or ".org" may have more accurate information than sites with ".com" or ".net."
• Approach information with skepticism and consider additional research to evaluate the accuracy of claims.

Nutrition "Experts"

• Be wary of individuals claiming to be nutrition experts without a verified degree from an accredited institution or program.
• Beware of the absence of legal requirements for "Nutritionist" designations.

Nutrition Professors & Registered Dietitians

• Nutrition professors typically possess doctoral degrees and extensive training, including research experience.
• Registered Dietitians (RDs) are educated health professionals who are qualified and registered.

Sources of Reliable Nutrition Information

• Reliable sources of nutrition information include professional organizations like the Academy of Nutrition and Dietetics, and established professional scientists and labs.
• Look for credentials and evidence-based research when assessing information from these groups.

Summary

• This summary revisits the main topics from the study notes provided as an overview of important nutrients and considerations related to making informed food decisions.

Test your knowledge on essential nutrition concepts, including the definition of macronutrients, dietary guidelines, and the factors influencing food choices. This quiz covers the key principles necessary for understanding nutrition and its role in health. Ideal for students studying nutrition or health sciences.