NUTR 2351 Final Exam Study Guide: Comprehensive Nutrition Review

Diets & Dietary Patterns

Overview of Dietary Patterns

Understanding various dietary patterns is essential for promoting health and preventing chronic diseases. Each pattern emphasizes different food groups and nutrients, impacting health outcomes in unique ways.

• DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on fruits, vegetables, whole grains, lean proteins, and low-fat dairy to lower blood pressure.

• Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish. Associated with reduced cardiovascular risk.

• MyPlate Model: Visual guide for balanced meals, dividing the plate into fruits, vegetables, grains, protein, and dairy.

Example: The DASH diet is recommended for individuals with hypertension due to its low sodium and high potassium content.

Energy, Metabolism & Weight

Factors Affecting Basal Metabolic Rate (BMR)

BMR is the energy expended at rest to maintain vital body functions. Several factors influence BMR:

• Age, gender, genetics, body composition, thyroid status, caffeine, and fever.

• Increased muscle mass raises BMR; starvation and hormonal changes can lower BMR.

Thermic Effect of Food (TEF)

TEF is the energy required for digestion, absorption, and metabolism of nutrients.

• TEF accounts for about 10% of total caloric intake.

Weight Management

• Weight loss requires a caloric deficit (energy intake < energy expenditure).

• Safe weight loss: 1-2 lbs per week, ~500-1000 kcal/day deficit.

• Components of total energy expenditure: BMR, physical activity, TEF.

Equation:

$\text{BMI} = \frac{\text{weight (kg)}}{\text{height (m)}^2}$

Lipids & Cardiovascular Concepts

Lipoproteins

• HDL (High-Density Lipoprotein): "Good" cholesterol; removes cholesterol from blood.

• LDL (Low-Density Lipoprotein): "Bad" cholesterol; delivers cholesterol to tissues.

• VLDL (Very Low-Density Lipoprotein): Carries triglycerides from liver to tissues.

Triglycerides & Cholesterol

• Triglycerides: Main form of fat in the body and diet.

• Cholesterol: Essential for cell membranes and hormone production.

Dietary Fats & Health

• Saturated fats: Raise blood cholesterol more than dietary cholesterol.

• Unsaturated fats: Include monounsaturated and polyunsaturated fats; beneficial for heart health.

Example: Replacing saturated fats with unsaturated fats can lower LDL cholesterol.

Carbohydrates & Fiber

Types of Carbohydrates

• Simple carbohydrates: Monosaccharides (glucose, fructose) and disaccharides (sucrose, lactose).

• Complex carbohydrates: Polysaccharides (starch, glycogen, fiber).

Whole vs. Refined Grains

• Whole grains: Contain bran, germ, and endosperm; higher in fiber and nutrients.

• Refined grains: Processed to remove bran and germ; lower in fiber and micronutrients.

Fiber Types

• Soluble fiber: Dissolves in water; lowers cholesterol (e.g., oats, beans).

• Insoluble fiber: Adds bulk to stool; promotes regularity (e.g., whole wheat, vegetables).

Example: Consuming adequate fiber reduces risk of heart disease and supports digestive health.

Protein & Amino Acids

Protein Structure

• Proteins are composed of amino acids linked by peptide bonds.

• Levels of structure: Primary, secondary, tertiary, quaternary.

Protein Malnutrition

• Kwashiorkor: Protein deficiency with adequate energy intake.

• Marasmus: Severe deficiency of both protein and energy.

Protein-Rich Foods

• Meat, poultry, eggs, dairy, legumes, soy.

Example: Tryptophan is an essential amino acid found in turkey and soy.

Vitamins & Minerals

Deficiencies & Toxicities

• Vitamin A: Deficiency causes night blindness; toxicity can damage the liver.

• Vitamin D: Deficiency leads to rickets/osteomalacia; toxicity causes hypercalcemia.

• Vitamin C: Deficiency causes scurvy; toxicity may cause GI upset.

• Vitamin B12: Deficiency leads to anemia and neuropathy.

B Vitamins

• Thiamin, riboflavin, niacin, folate, B6, B12: Essential for energy metabolism and red blood cell formation.

Minerals

• Iron: Deficiency causes anemia.

• Calcium: Essential for bone health.

• Sodium: Excess intake linked to hypertension.

Major Food Sources

• Vitamin A: Liver, carrots, sweet potatoes.

• Vitamin D: Fortified milk, fatty fish.

• Vitamin C: Citrus fruits, peppers.

• Iron: Red meat, legumes, spinach.

• Calcium: Dairy, leafy greens.

• Potassium: Bananas, potatoes.

DRI Recommendations (Adults)

Dietary Reference Intakes (DRIs) provide recommended daily amounts for nutrients.

• Protein: 0.8 g/kg body weight

• Calcium: 1000 mg

• Iron: 8 mg (men), 18 mg (women)

• Vitamin D: 600 IU

• Fiber: 25-38 g

Anemia Types

• Microcytic anemia: Iron deficiency

• Macrocytic anemia: Folate or B12 deficiency

Supplements: Safety & Regulation

• Supplements are not FDA-regulated for effectiveness.

• Potential risks: contamination, toxicity, misleading claims.

Hunger & Satiety Regulation

• Hunger hormones: Ghrelin (stimulates appetite), neuropeptide Y.

• Satiety hormones: Leptin, peptide YY, CCK (cholecystokinin).

Nutrition Fundamentals & Guidelines

Acceptable Macronutrient Distribution Ranges (AMDRs)

• Carbohydrates: 45-65% of total kcal

• Fat: 20-35% of total kcal

• Protein: 10-35% of total kcal

Behavior Modification for Nutrition

• ABC model: Antecedent, Behavior, Consequence

• Emphasizes self-monitoring and goal setting

Milk Substitutes

• Should be fortified with calcium and vitamin D

Anthropometrics

• BMI: Body Mass Index, calculated as weight (kg) / height (m)2

• IBW (Ideal Body Weight): Men: 106 + 6 lbs/in over 5 ft; Women: 100 + 5 lbs/in over 5 ft

• Pregnancy Calorie Needs: +340 kcal (2nd trimester), +450 kcal (3rd trimester)

Pregnancy Risks & Conditions

• Pre-eclampsia: Hypertension, edema, proteinuria

• Gestational diabetes: Glucose intolerance during pregnancy

• Hyperemesis gravidarum: Severe nausea/vomiting

• Neural tube defects: Linked to folate deficiency

• Preterm birth: Delivery before 37 weeks

Breastfeeding

• Colostrum: Antibody-rich, low volume, produced in early lactation

• Hindmilk: Higher fat content, produced later in feeding

Iron Absorption

• Vitamin C enhances non-heme iron absorption

• Inhibitors: Tea, coffee, calcium

Food Labeling Terms

• Low: ≤ 5% Daily Value (DV)

• Good source: 10-19% DV

• Excellent source: ≥ 20% DV

• Reduced: At least 25% less than reference

Vegetarian Diet Types

• Vegan: Excludes all animal products

• Lacto-vegetarian: Includes dairy, excludes eggs and meat

• Ovo-vegetarian: Includes eggs, excludes dairy and meat

• Lacto-ovo vegetarian: Includes dairy and eggs, excludes meat

• Pescatarian: Includes fish, excludes other meats