Chapter 1: Nutrition Basics
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| Nutrition | study of foods, their nutrients and chemical constituents, and the effects of food constituents on health
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| Nutrition is an ____ science | interdisciplinary
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| Recommendations for the public ___ as new knowledge is gained. | changes
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| Healthy individuals require the ___ nutrients across the life cycle but in ____ amounts. | same;
different
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| What effects the health status of a person during subsequent years of life? | nutritional status during one stage of the life cycle
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| food security | having access at all times
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| food insecurity | limited access to food
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| Food is a _____ need on what diagram? | physiological; Maslow's Hierarchy of Needs
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| calorie | a measure of the amount of energy transferred from food to the body
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| nutrients | chemical substances in food that are used by the body
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| What are the six categories of nutrients? | carbohydrates
proteins
fats (lipids)
vitamins
minerals
water
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| Essential nutrients | needed by the body because we can't make them ourselves:
-carbohydrates
-9 amino acids, "building blocks" of proteins
-essential fatty acids (linoleic and alpha-linolenic acid
-vitamins and minerals
-water
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| nonessential nutrients | present in foods, but not required in the diet because we can make them
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| examples of nonessential nutrients | cholesterol
creatine
glucose
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| factors that impact nutrient needs | age, body size, gender, genetic traits, growth, illness, lifestyle habits, medications, pregnancy
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| dietary reference intakes (DRIs) | -recommended dietary allowances (RDAs)
-adequate intakes (AIs)
-estimated average requirements (EARs)
-tolerable upper intake levels (ULs)
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| DRIs | nutrient intake standards for healthy people
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| RDAs | levels of essential nutrients
adequate for most healthy people
following this decreases the risk for certain chronic diseases
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| AIs | "tentative" RDAs
used when scientific information is less conclusive
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| EARs | estimated values to meet requirements of half of the healthy individuals in a group
-used to assess adequacy of intakes of population groups
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| ULs | upper limits of nutrients compatiable with health
-these limits should not be exceeded
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| What makes people reach their UL? | supplements do, not usually food
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| What nutrient intakes are required on the label? | total fat
saturated fat
cholesterol
sodium
total carbohydrates
dietary fiber
vitamin A
vitamin C
calcium
iron
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| simple carbohydrates have 2 groups | monosacchrides
disaccharides
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| complex carbohydrates have 3 groups | starches
glycogen
fiber
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| Starches | complex carb
plants are a major source
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| glycogen | animal storage in liver and skeletal muscles
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| fiber | dietary fibers and digested well by people
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| 2 other "carbohydrates" | alcohol sugars and ethanol
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| Recommended intake level of carbohydrates | 45-65% of calories
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| Added sugar should be what percentage of the diet? | 25% or less (problems arrive after this number is exceeded)
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| Amount of fiber needed for males and females? | Males: 38g
Females: 25g (AI for both)
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| Food sources of carbohydrates | plants and milk
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| What are proteins makes up of? | amino acids build them;
made up of essential and nonessential amino acids
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| Protein quality? | animal sources are the best qulaity; these provide all 9 essential amino acids
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| Recommended intake of protein? | 10-35% of calories
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| Protein's function? | Mainly used for enzymes and structures
not a major source of energy unless you are severely starving and your body has to take from the fat reserves
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| What are fats? | a subclass of lipids
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| Fats are ___ at room temp. | solid
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| Oils are ____ at room temp. | liquid
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| Oils are usually what type of fat? | contain more unsaturated fatty acid chains
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| Triglycerides | glycerol with 3 fatty acids attached
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| What is the difference between omega-3 and 6? | where the double bond is in the side chain
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| What are the 2 essential fatty acids? | 1. linoleic (omega-6)[oils]
2. alpha-linolenic (omega-3) [fish, seafood, flax]
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| Desirable ratio for omega-6 to omega-3? | 4 to 1
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| Americans have what as their ratio of omega-6 to omega-3? | 9:1
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| What are the types of saturation states? | saturated
unsaturated
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| Saturated | contains no double bonds
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| Unsaturated | monounsaturated- one double bond
polyunsaturated- 2 or more double bonds
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| Hydrogenation | adds hydrogen to unsaturated fatty acids
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| Hydrogen does what? | changes structure of fatty acid from cis structure to trans form
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| What is cholesterol? | fat-soluble, clear liquid found in animal products
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| Cholesterol is a precursor of? | estrogen, testosterone, and vitamin D
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| Are all fats created equal? | No. But there are really no good or bad fats
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| What are "unhealthful fats"? | raise LDL cholesterol
(ex. trans and saturated fats/ cholesterol)
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| What are "healthful fats"? | raise HDL cholesterol
(ex. monounsaturated, polyunsaturated, linoleic, EPA, DHA)
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| Recommended intake of fats | 20-35% of calories, limit unhealthful fats
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| Recommended intake of linoleic acid (omega-6) | 17g/ day: men
12g/ day: females
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| Recommended intake of alpha-linolenic acid (omega-3) | 1.6 g/day: men
1.1 g/day: females
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| Water soluble vitamins | thiamin, riboflavin, niacin, B6, folate, B12, biotin, pantothenic acid
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| Fat soluble vitamins | A, D, E, K
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| What are the main sources of fat soluble vitamins? |
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| What are the two functions of vitamins? | coenzymes & antioxidants
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| Coenzymes | activate and aid metabolic processes
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| Antioxidants | reduce stress on the body
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| What are the 15 essential minerals? | calcium
phosphorus
magnesium
iron
zinc
flouride
iodine
selenium
copper
maganese
chromium
molybdenum
sodium
potassium
chloride
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| What is the most common mineral that is overdosed easily and why? | iron because it is common when people take supplements
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| All the minerals vary in 3 things | functions, overdoses, and deficiencies
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| What % of our bodies are water? | 60-70%
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| Recommended daily intake of water for males and females? | females: 11 cups
males: 12-16 (higher calorie needs are assumed)
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| What percentage of water is from fluids and food? | fluids= 75%
food= 25%
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| What is the best dietary source of water? | water and nonalcoholic drinks
alcoholic drinks increase water loss through the urine
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| Where do health problems that relate to nutrition originate? | in the cell
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| Homeostasis | constancy of internal environment
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| What ruins homeostasis? | too much or too little of anything
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| Poor nutrition can result from? | too much or too little of nutrient levels
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| Consequences by level of intake of nutrients | when nutrient levels of intake increase or decrease to dramatic points, death can occur on either end
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| The steps in development of nutrient deficiencies and toxicities are ___? | the same
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| ripple effect | dietary changes introduced to improve intake of one nutrient affect intake level of other nutrients
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| example of the ripple effect | interconnectedness of process and nutrients like folate, B12, and B6 work together and could be messed up easily or beneficial.
Good or bad!
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| The human body has what to manage fluctuations in food intake? | adaptive mechanisms
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| What are some examples of the body managing fluctuations in food intake? | nutrient storage
regulation of appetite
regulation of absorption
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| Primary malnutrition | dietary in origin (food diet)
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| Secondary malnutrition | precipitated by an enviromental factor like disease state, surgical procedure, etc.
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| Nutrigenomics | study of nutrient-gene interactions and the effects of these interactions on health
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| Genes code for what? | enzymes and protein synthesis, which affect body functioning
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| examples of nutrient-gene interactions | eating whole oats lowers cholesterol in some people but not others
-alcohol intake during pregnancy in some woemn sharply increases the risk of fetal alcohol syndrome
-green tea reduces risk of prostate cancer in some men
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| True or false? Some people are at higher risk of becoming inadequately nourished than others. | true because throughout the life cycle, the amount of needs of nutrients changes
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| What influences the development of certain chronic diseases? | poor nutrition
ex. increased consumption of saturated fat will cause heart disease
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| What are key characteristics of a healthy diet? | adequacy and balance
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| In a healthy diet, there are two things that you should bring into yours. | variety
nutrient-dense foods
avoiding empty-calorie foods
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| Are there any good or bad foods? | No, there is a continuum of foods. You should try to look for nutrient dense foods because foods are not equal in the nutrients they provide
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| Nutrient-dense foods | contain high amounts of nutrients to calories
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| Empty-calorie Foods | contain low amounts of nutrients to calories
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| Nutrition facts panel list? | fat
saturated fat
trans fat
cholesterol
sodium
total carbohydrates
fiber
sugars
protein
vitamin A
vitamin C
calcium
iron
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| What are the problem nutrients that are easy to overdose on from the panel list? | vitamin A, C, and calcium
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| The DV% is not listed for what nutrient on a label? | Protein because it is based on weight not calorie diet.
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| Ingredients are listed by what on a package? | weight, starting with the greatest amount
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| Enrichment | refined grain products have thiamin, niacin, riboflavin, and iron
FOR GRAINS ONLY
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| Fortified | addition of any other nutrient
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| examples of fortification | refined flour= folic acid
milk= vitamin D
lowfat & skim milk= vitamins A&D
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| Prebiotics | fiberlike, indigestible CHO broken down by bacteria
it fuels bacteria that helps sustain us
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| Probiotics | live, beneficial bacteria
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| Amounts of nutrients vary by what? | age, growth, and development
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| Diet may be defined by? | culture and religion
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| To meet nutrient needs, one must consider these factors: | gender
age
ethnicity
religion
etc.
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| Community level assessment | assesses the community's nutritional status
-use statistics data, surveys, and observing
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| individual level assessment | clinical/physiological
dietary assessment
anthropometric assessment
biochemical assessment
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| Clinical/physical assessment | inspection for features that may be related to malnutrition
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| Dietary assessment | 24-hr diet recalls and records
dietary history
food frequency questionnaires
use of software
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| USDA Automated Multiple Pass Method | computerized, interactive method to collect 24-hr diet recalls
used in gov-sponsored nutrition studies
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| 5 steps of the USDA automated multiple pass method | -quick list
-forgotten food list
-time and occasion list
-detail cycle
-final profile review
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| Anthropometric Assessment | measurements of body size and shape
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| Biochemical assessment | nutrient and enzyme levels
DNA characteristic
other bio markers
done by blood draws, urine analysis etc.
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| Public Food and Nutrition Programs | community programs
state-level programs
federal programs
-school lunch program
-WIC
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