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HUMNNTR 2210 Lecture Notes - Lecture 2: Nutrient Density, Energy Density, Healthy Diet

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School
Ohio State University
Department
Human Nutrition
Course
HUMNNTR 2210
Professor
Larissa Brophy

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Document Summary

Chapter 2 guidelines for designing a healthy diet. Nutrient density is the amount of speci c nutrients in a food compared to its calories. Energy density is the amount of calories in relation to the volume of food. Choose foods from all the food groups. No one food meets all nutrient needs. Eat from the ve food groups every day: Functional foods provide health bene ts beyond those supplied by traditional nutrients they contain: yogurt, ke r due to the dairy and bacteria. Proportionality (balance) means eating more nutrient dense foods. Nutrient-dense foods and beverages (fruit, vegetables, whole grains, fat-free or low fat milk products) Nutrient density= nutrient content divided by kcal. Plan your day"s diet so that you do not over consume any nutrients. Energy density= kcal content divided by weight of food. General goals for nutrient intakes and diest composition.

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Related Questions

question 1

What would be the best guideline to a healthy diet according to your instructor which is validated by other resources.

1.

Eat organic foods and primarily non-GMO foods.
2.

Eat all your meals at home.
3.

Eat a variety of foods.
4.

Eat a vegetarian diet.

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QUESTION 2

A complete protein has all the 20 amino acids: 9 are essential for our body to consume and 11 our body makes on its own. We need 9 + 11 = complete protein to build muscle, repair cells, keep our immune system working properly, etc.

True

False

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QUESTION 3

It shouldn't be hard to reverse the GMO guidelines in this county.

True

False

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QUESTION 4

Out of a variety of foods you could eat, which one will make you feel the most full?

Milkshake

Salad

Hamburg

Beer, wine or hard liquors

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QUESTION 5

Which food has been identified as the food that cultures and people who have lived a very long life have always had in their diet?

Chocolate

Vegetables

Whole grains

Beans

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QUESTION 6

When we eat animal products: fish, turkey, chicken, duck, pork, beef, eggs, etc., these proteins when cooked give the body all the amino acids it needs to do the bodily functions that are dependent on protein.

True

False

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QUESTION 7

Trying new foods has value. Different foods gives the body more nutrition than having the same foods everyday. Your perception of food does change, thus how many times do you recommend to your family and friends to try a food they may not normally like throughout their life?

2-3

90-100

7-8

20

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QUESTION 8

Supplements should be taken with caution because they are unregulated by the FDA, they do not fall in the category of being food or medication.

True

False

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QUESTION 9

There is little scientific evidence that organic foods are more nutritious than conventionally grown foods.

True

False

Background: In this assignment, you willinvestigate the chemical composition of the foods we eat as ourbodies break down food by the digestive process.

The USDA Nutrient Data Laboratory has posted a resourcethrough which you can investigate the chemical composition offoods. Go to the USDA Lab Link at USDA Nutrient DataLaboratory: http://ndb.nal.usda.gov/

Instructions

  1. Type in a keyword, then select a food group using the drop-downarrow, then click "submit."
  2. This pulls up a menu with lots of choices.
  3. Choose one food choice, then click "submit"
  4. Next choose a portion size, then click "submit"
  5. This will bring up the nutritional informationneeded to complete the assignment.

Example:

  • Keyword: Apple
  • Select Food Group: Fruits and FruitJuice
  • Apples, raw, with skin.
  • One medium

Assignmentdetails:

A. Nutrition: Analyze the nutritionalcomponents of the food you select; and in your own words, answerthe following questions using the USDA Nutrient Data Laboratory Website as listed in the unit Web resources:

  1. What was the food and portion size you chose?
  2. Describe its composition in terms of carbohydrates, lipids, andproteins.
  3. How many calories are in your food item? (Found in the Databaseas Energy – kcal)
  4. List some of the most common vitamins and minerals in this fooditem.
  5. Are there other important nutritional components of this fooditem? If so, list these. If not, say so.

B. Water:

  1. How much of your food item is water?
  2. Provide one reason why water is important for life. Toadequately answer this question, it will be necessary to explain areason for water’s importance based upon its chemical and /orphysical properties.

C. Biological Molecule:

  1. State the most abundant category of biological molecule in yourfood: carbohydrates, lipids, or proteins.
  2. Describe the structure of this type of molecule, and itsprimary function(s). This section will not be a one sentence answer.In order to adequately “describe†an entire category ofbiological molecules, you will need to briefly review their basicmolecular structures and functions.

D. Recommendation:

After identifying the nutritional components, discuss WHY youwould or would not recommend this food item as part of a healthy,nutritious diet. Be sure to use references and guidelines such asthe Food Pyramid and Recommended Daily Allowances to support yourrecommendations.

QUESTION 11

A sustainable environment means to be maintained indefinitely and when we use products that have been altered by GMO's, genetically modified organisms, those crops cannot reproduce themselves.

True

False

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QUESTION 12

Which foods would not make a complement of 20 amino acids, to make a complete protein?

Corn and beans

Brown rice and peas

Peanut butter and white bread

Yogurt and walnuts

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QUESTION 13

Which nutrition tip would you not recommend?

It is recommended to chew your food well.

It is recommended to go long periods of time without eating to loose weight.

When you eat out you can expect to get more salt and fat from the food.

Eating often will not cause weight gain because one is less likely to overeat.

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QUESTION 14

Regarding fiber, which one is not correct?

If you want to add fiber in your diet also eat the seeds and skins in fruits and vegetables.

The removal of the outer husk or bran from our wheat diminished the integrity of our grains.

The lack of fiber in the Western diet (that's our diet) was causing gastrointestinal problems that many countries and continents had not seen: diverticulitis, diverticulosis, constipation, increase in colon cancers, etc.

You cannot eat too much fiber.

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QUESTION 15

Whey protein is a protein in milk that is most efficient in building muscle.

True

False

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QUESTION 16

Quinoa has been around for thousands of years, it is gluten free and a complete protein.

True

False

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QUESTION 17

Most of us don’t get enough Vitamin D since our sun exposure is limited in the northern states. Vitamin D is made in our body with the help of the ultraviolet rays from the sun being absorbed by the skin. Vitamin D is vital for our immune system, skeletal structure hormone balance, and other bodily functions.

In answering this question, the other way we can get Vitamin D is primarily by eating fruits.

True

False

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QUESTION 18

The hypothalamus is our brain's appetite control center.

True

False

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QUESTION 19

The following explains information about antioxidants but one, which one is incorrect?

We can't stop aging or get rid of the sun or live in a perfectly clean world but we can provide our body antioxidants that will fight free radicals.

We know from our readings antioxidants are vitamin K and the minerals biotin and selenium.

The foods with antioxidants are: all berries are great (strawberries, blackberries, blueberries, etc.), green leafy vegetables, carrots, tomatoes, dark chocolate, nuts, kidney beans and all beans, all herbs and foods mother nature provides us.

The most effective compounds that can fight off free radicals are antioxidants, just as the name implies they counteract oxidation, the harmful reaction that takes place.

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QUESTION 20

It's best to drink beverages without calories. The calories from food leave us more satisfied than fluids and it's much easier to get additional unwanted calories from sodas, juices and lattes.

True False

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