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Ch 21 Nutrition
Nutrition and Nutritional Therapy
Question | Answer |
---|---|
Nutrition is the | total of all processes involved in taking in and using food substances for proper growth, functioning, and maintenanceof health |
Nutrition plays a role in | many disease states and may help prevent or delay the onset of certain diseases |
Nutrition is important at every age, why? | for growth and quality of life |
Nutrition is increasingly important because | of prevention of illnesses and disease |
Nutrition is vital for the proper functioning of which systems? | cardiovascular, renal, pulmonary, nervous, digestive, and immune systems among others |
Nutrition plays a role both | directly and indirectly and its importance must not be overlooked |
US Dept of Agriculture's MyPyramid (Fig 21-1, p. 611) | symbolizes a personalized approach to healthy eating and physical activity |
Activity on the MyPyramid is represented by | the person climbing the stairs as a reminder of importance of daily physical activity |
Moderation on the MyPyramid is represented by | the narrowing of each food group from bottom to top. |
The wider base on the MyPyramid stands for | foods with little or no solid fats or added sugars, should be selected more often |
The narrower top MyPyramid stands for | foods containing more added sugars and solid fats |
Variety on the MyPyramid is symbolized by | the six color bands representing the food groups of the pyramid, illustrates that foods from all groups are needed daily for good health |
Porportionality on the MyPyramid is shown by | the different widths of the food group bands that suggest how much food a person should choose from each group |
MyPyramid can be personalized by entering | your age, sex, and activity level on their website |
Dietary guidelines have been developed specifically for | the US population |
The dietary guidelines form the foundation of | the US Federal nutrition policy |
The US federal nutrition policy directly affects | federal nutrition programs such as food stamps, school breakfast and lunch programs, and WIC |
WIC stands for | the Special Supplemental Nutrition Program for Women, Infants, and Children |
The dietary guidelines have been developed to address | the importance of adequate nutrition, as well as the prevention of overnutrition and disease |
The dietary guidelines are intended for | healthy children (ages 2 and up) and adults of any age |
Dietary Reference Intakes (DRIs) refer to | a set of nutrition based values that can be used for both assessing and planning diets |
The DRIs replace and expand on | the recommended daily allowances (RDA) |
DRIs | Dietary Reference Intakes |
RDA | Recommended Daily Allowance |
DRIs are intended to | optimize health, prevent disease, and (where data is available) avoid consuming too much of a nutrient |
Like the former RDAs, each DRI refers to | the average daily nutrient intake of apparantly healthy individuals over time |
You should consume less than what % of calories from saturated fatty acids? | less than 10% |
You should consume less than how many mg of cholesterol a day? | less than 300 mg/day |
You should keep total fat intake to between what percentages of calories? | 20%-35% of calories |
You should consume less than how many mg of sodium daily? | less than 2300 mg of sodium daily (approx 1 teaspoon of salt a day) |
A nutrient is | a chemical compound or element found in food that is necessary for good health |
Essential nutrients are | those that our bodies cannot make in amounts necessary for good health and therefore we must obtain them thru diet and other sources |
There are six classes of essential nutrients | carbohydrates, fats, proteins, vitamins, minerals, and water |
Each of the six essential nutrients are | necessary for life |
nutrients may perform any or all of the 3 basic functions which are | provide energy, build and repair tissue, and regulate body processes |
A kilocalorie (kcal) is | a measurement of energy, much as a pound is a measurement of weight) |
The more kilocalories in a food, | the greater its energy-giving potential |
Of the 6 essential nutrients, three provide energy | carbohydrates, fats, and proteins |
Alcohol, though not a nutrient, provides | energy along with the other 3 essential nutrients |
Carbohydrate and protein provide approx how many kcal of energy? | 4 kcal/g |
Fat provides how many kcal of energy? | 9 kcal/g |
Alcohol supplies how many kcal of energy? | 7 kcal/g |
Recommended what % of daily kcals of energy by carbohydrates? | 45-65% from carbs |
What % of kcals recommended to be supplied by fat? | 20-35% from fats |
What % of daily kcals recommended to be supplied by protein? | 10-35% from protein |
The distribution of kcals from energy is called | caloric distribution of the diet |
Vitamins, minerals, and water do not provide | energy |
protein is | one of things that builds and repairs vital constituent of muscle, blood, organs, epithelium, and other tissues |
Calcium and phosporus are | necessary nutrients in bone structure (repair and building tissue) |
iron is | a major constituent of hemoglobin in the red blood cells (repair and building tissue) |
fat is | a component found in all cell walls (for repair and building of tissue) |
metabolism is | the combination of all chemical processes that take place in living organisms |
The B Vitamins are necessary for | the body to derive energy from boods |
Water is an integral part of | almost all chemical reactions in the body |
Carbohydrates are | any of a group of organic compounds |
The most important carbohydrates are | sugar, starch, cellulose, and gum |
The main function of carbs is | to provide energy |
Carbs are also important in adequate amounts to | spare protein from being used as an energy source |
Carbs may be classified as | simple or compound |
Saccharides (or sugar units) | molecular units carbs are made of (from a chemical view) |
The simple carbs are often called | simple sugars |
Simple carbs include | monosaccharides and disaccharides |
Monosaccharides have | only one sugar unit |
An example of a monosaccharide found in fruits is called | fructose |
disaccharides are made up of | two sugar units bonded together |
Examples of disaccharides are | table sugar (sucrose) and the sugar naturally found in milk (lactose) |
Table sugars and sweeteners contribute to | dental caries (cavities) |
What is the recommended % of sugar consumption? | less than 10% daily |
Simple sugars are found naturally in | many nutritious foods such as fruits and milk |
Complex carbs are termed | polysaccharides because they are made of long chains of glucose (sugar) units |
Complex carbs (polysaccharides) include things such as | starch, glycogen, and dietary fiber |
Starch is found in | many plant foods such as grains, legumes, and vegetables (esp corn and potatoes) |
Glycogen is | a polysaccharide that is not generally consumed in the diet but is the body's storage form of carbohydrate |
Glycogen is found mainly | in the liver with some storage in the muscles |
dietary fiber is | a generic term for nondigestible chemical substances found in plants |
Fiber is composed of | long chains of bonded glucose units, but not in a way that the body can digest it |
Most of the fiber we consume is | eventually excreted in the feces |
Fiber can be categorized as | water soluble or water insoluble |
Insoluble fibers are found most abundantly in | vegetables, wheat, and most whole grains |
Insoluble fiber appears to be effective in | softening stools, speeding transit of foods thru the digestive tract, and reducing pressure in the colon |
Water soluble fibers are found in | fruits, oats, barley, and legumes |
complex carbs, including sources rich in fiber should | make up the bulk of the diet |
Encourage how many servings of fruits and vegetables daily? | five servings |
Encourage at least how many servings of grains, cereals, pasta, or rice daily? | six servings |
As fiber is increased, | adequate fluid intake is important |
Current recommendations for fiber intake are | between 21 and 38 g/day |
All carbs except for fiber are broken down in the digestive tract into what? | monosaccharides (single-sugar units) |
Glucose circulates where? | in the bloodstream |
Glucose is used for what? | energy by the cells |
The brain derives almost all of its energy from | glucose |
if energy needs are not met, carbs will be stored as | glycogen |
Once glycogen stores are full, further excess of carbs will be | converted to fat and stored as adipose tissue (body fat) |