51 lines
2.6 KiB
Markdown
51 lines
2.6 KiB
Markdown
# Key Nutrition Concepts
|
|
- Most foods are *mixtures* of nutrients.
|
|
- Water is the major nutrient in most foods.
|
|
- All foods have *some* nutritional value
|
|
- Some food is healthier than others
|
|
* **Nutrient dense** food supplies more vitamins and minerals in relation to total calories. Examples inclue:
|
|
* Broccoli
|
|
* Leafy greans
|
|
* Fat free milk
|
|
* Oranges
|
|
* Lean Meats
|
|
* Whole grain Cereals
|
|
* **Energy Density** refers to the amount of energy a food provides per given weight of the food.
|
|
* Energy dense food has a kcal to weight ratio of 4.0 or higher.
|
|
* Fat supplies the most energy per gram
|
|
* Water supplies no energy for the body
|
|
* An empty calorie food supplies excessive calories from unhealthy types of fat, added sugar, and/or alcohol.
|
|
* Not all energy dense foods are empty-calorie foods.
|
|
* Examples of empty calorie foods include candy, snack chips, alcohol, or sugar sweetened drinks.
|
|
* People can add variety to their diets by choosing different foods from each of the 5 food groups
|
|
* Fruits
|
|
* Vegetables
|
|
* Grains
|
|
* Protein
|
|
* Dairy
|
|
* Food is the best source of nutrients
|
|
* Economical
|
|
* Reliable
|
|
* Contains Phytochemicals
|
|
* It can be difficult to plan and eat nutritious foods daily; in these cases, take a supplement
|
|
# Dietary Supplements
|
|
- A dietary supplement is a product that contains a vitamin, mineral, herb, or other plant product, an amino acid, or a dietary substance that *supplements* the diet by increasing total intake.
|
|
- The **Dietary Supplement and Health Education Act of 1994** allows manufacturers to classify nutrient supplements and herbal products as foods.
|
|
- They do not undergo rigorous testing before being marketed
|
|
- Most foods *do not contain toxic levels of vitamins and minerals*.
|
|
- A megadose is an amount of vitamin or mineral that is very high, generally at least 10 times the recommended amount of the nutrient.
|
|
- When taken in high amounts, many vitamins have unpleasant side effects.
|
|
|
|
# Malnutrition
|
|
- Malnutrition is a state of health that occurs when the body is *improperly nourished*. This includes *both* **undernutrition** and **over nutrition**.
|
|
- Nutritionally inadequate diets may be selected because of
|
|
- Lack of knowledge
|
|
- Low or fixed income
|
|
- Eating disorders
|
|
- Alco
|
|
|
|
# Definitions
|
|
| Term | Description |
|
|
| -------------- | ------------------------------------------------------------------------------------------ |
|
|
| Nutrient-dense | Nutrient-dense food supplies more vitamins and minerals in relation to the total calories. |
|