Personal nutrition 9th edition pdf free download

Vegetables b. Fruit c. Grains d. Protein e. Dairy 2. Use MyPlate. Moderation refers mostly to portion size 1. Moderate intake of fat, salt, and calories D.

Nutrient density focuses on nutrient content 1. Usually used to describe a specific nutrient but can be used to describe the food overall 3. A high nutrient density means a food has many nutrients and few calories 4. Nutrient density is particularly important for those who consume few calories e.

Energy kcal density affects calorie intake 1. Compare the calorie content with the weight of the food a. High energy density foods include nuts, fried food, cookies b. Low energy density foods promote satiety without high calorie content 2. People tend to consume fewer calories when eating low energy dense foods 3. Low energy dense foods contain high amounts of water and fiber e.

Table presents the energy density of some common foods 2. Desirable nutrition 1. Body tissues have enough of a nutrient to support normal metabolic function 2. Surplus of nutrient can be used in times of need B. Undernutrition 1. Form of malnutrition in which nutrient intake does not meet nutrient needs 2. When nutrient levels fall sufficiently low, biochemical evidence appears 3. Subclinical means there are no outward signs 4. Over time, clinical symptoms of deficiency surface, often evident in skin, hair, tongue, or eyes C.

Overnutrition 1. Form of malnutrition characterized by prolonged consumption of more nutrients than the body needs 2. Example: too much vitamin A can have negative effects during pregnancy 3. Excess calorie intake is most common in industrialized nations 4. The difference between optimal and over consumption is the smallest for vitamin A, calcium, iron, and copper 2.

Analyzing background factors 1. Family history 2. Medical history: disease states or treatments could affect nutrient status 3. Medications 4. Social history such as marital status or living conditions 5.

Education: know how to present the information 6. Economic status: ability to purchase, transport, and cook food B. Anthropometric assessment: height, weight, body composition, circumferences 2. Biochemical assessment: measuring nutrients or by-products in the blood and other body fluids 3. Clinical assessment: looking for physical evidence e. Dietary assessment: examining dietary intake 5.

Environmental assessment: ability to purchase and prepare foods C. Clinical symptoms of nutrient status may take years to develop a. One may eat a diet high in saturated fat for many years before a heart attack occurs b.

One may have a calcium deficiency but it takes years to appear as low bone density 2. Many signs are not specific to a nutrient deficiency e.

Concern about the state of your nutritional health is important 1. Those who recognize the importance of nutritional health are more apt to live a longer and vigorous life. The Scientific Method involves several steps 1. The first step of this method is to observe natural phenomenon and develop hypotheses 2. Research experiments are then developed and conducted a. There are several forms of studies that may be conducted 1 May involve human experiments 2 Animal models 3 Epidemiological studies looking at diseases among populations 4 Case-control studies where comparisons are made between individuals with and without certain conditions 3.

Data are gathered and evaluated a. Hypotheses will be accepted or rejected based on these results 4. Peer review and publication 5. Additional follow-up studies will be conducted to confirm or refute the previous findings 2. Intakes slightly above or below the RDA are of no concern 3. Adequate intake AI 1. Set if there is not sufficient information on human needs to set an RDA 2.

Further research is required before scientists can establish a more definitive number 3. Derived from dietary intakes of people who appear to be maintaining nutritional health no deficiency apparent D. Not set higher than average need as for vitamins and minerals because this would lead to excess calories and weight gain 2. Takes into account age, gender, height, weight, and physical activity 3.

Based on the average person; only serves as a starting point for estimating calorie needs E. The highest amount of a nutrient that is unlikely to cause adverse health effects in the long run for most people 2. Usually seen with diets promoting excess intake of a limited variety of foods, many fortified foods, or megadoses of specific vitamins or minerals a.

Set to protect even very susceptible people b. As intake increases above the UL, effects generally increase F. Daily Value 1. Generic standard used on food labels — usually reflects the highest RDA or related nutrient standard seen in various age and gender categories for the nutrient 2.

Allows consumers to compare intake from a specific food to desirable or maximum intake levels G. How should these nutrient standards be used? The type of standard that is set depends on the quality of available evidence 2. AI should not be used alone to evaluate individual needs 4. Standards for each nutrient are printed on the inside cover of the book 5. Daily Values, which appear on food labels, serve as rough guidelines for comparison of nutrient content of foods to approximate human needs; set at or close to highest RDA value 6.

Figure illustrates how the various nutrient standards relate to each other and to risk for deficiency or toxicity 2. Dietary Guidelines-the basis for meal planning 1. The newly released Dietary Guidelines for Americans provides nutrition and physical activity recommendations for all individuals 2 years of age and older a. Components of the new edition c.

Include 29 key recommendations d. Three major goals 1 Balance calories with physical activity to manage weight 2 Consume vegetables, fruits, whole grains, fat-free or low-fat dairy products, and seafood to provide certain nutrients 3 Consume less refined grains and those foods with added sugar, fats, cholesterol 2.

Balancing calories to manage weight a. Maintain and achieve a healthy weight b. You can estimate your caloric needs by using the online calculator at www. Foods and food components to reduce a. Trans fats c. Cholesterol d. Added sugar e. Refined grains f. Moderate alcohol consumption 4. Foods and nutrients to increase a. Whole grains d. Fat-free and low-fat dairy products e.

Seafood f. Figure presents the key recommendations from the Dietary Guidelines 5. Building healthy eating patterns a. Common healthy patterns include an abundance of vegetables and fruits, emphasis on whole grains, moderate intake of protein-rich foods, and limited intake of added sugars and solid fats 6.

The Dietary Guidelines and you a. Take into account individual differences c. Keep in mind current health status, family history d. Table presents examples of recommended dietary changes based on the Dietary Guidelines B. MyPlate-a menu-planning tool 1. Overview a. So, a grip over nutrition science can enable a person to lead a healthy life.

Personal nutrition book starts from explaining the basic principles and understanding of nutrition. It elaborates how we get energy through our nutrition. Then personal nutrition 9th edition book encircles the pursuit of a healthy diet. It also contains a basic anatomy of GI tract.

As GI tract is the main road where the vehicle of nutrition moves. Like all other books on nutrition, separate chapters on all the nutrients is included. Carbohydrates are studied from the point of view of usability.

Similarly the myth of trans fats and whether to use butter or not is included in lipid study. Obesity is a major problem worldwide. Personal nutrition studies weight management with ease. Selection of diet for a person new to nutrition is explained in the book. Nutrition for athletes is also a theme of personal nutrition.

Then there is a study in the book about nutrition at later ages. Conception at older age is hence discussed. At last, personal nutrition 9th edition throws light on the issue of food safety. Food safety and nutrition are inter connected. Food which is unsafe can never lead to a good nutrition practice. So conclusively, personal nutrition is a real nice book for personal and clinical nutrition study. Colorful and enchanting pictures make learning even easier.

Personal nutrition may prove helpful in mastering the art of nutrition.