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Chapter 9
| Question | Answer |
|---|---|
| Nutrition | the science of food and how the body uses it in health and disease |
| Essential nutrients | substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs -proteins, fats, carbs, vitamins, minerals, and water |
| Macronutrient | an essential nutrient required by the body in relatively large amounts |
| Micronutrient | an essential nutrient required by the body in minute amounts |
| Digestion | the process of breaking down foods into compounds that the body can absorb and use |
| Kilocalorie | a measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter in water 1C |
| Calories | people need about 2,000 calories a day to meet their energy needs , many Americans consume sufficient or excess calories but not enough of all essential nutrients |
| Classes of nutrients | Fat = 9 calories per gram Protein = 4 calories per gram Carbs = 4 calories per gram |
| Nutrient density | the ratio of food’s essential nutrients to its calories |
| Protein | an essential nutrient that forms important parts of the body’s main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy |
| Amino Acids | the building blocks of proteins -of the 20 common amino acids found in food proteins, nine are essential -the body can produce the other 11 amino acids |
| Complete Proteins | supply all essential amino acids -meat, fish, poultry, eggs, milk, and cheese -good sources of protein for plant-based diet include soy, legumes, nuts, and whole grains; quinoa, spelt, wild rice, Khorasan wheat, and amaranth |
| Incomplete Proteins | protein sources provide fewer amino acids -nuts and legumes are good but usually low in one or more |
| Legumes | vegetables such as beans, peas, and lentils that are high in fiber and provide protein |
| Recommended Protein Intake | can be calculated by multiplying your body weight in pounds by 0.36 |
| Fats (lipids) | are the most concentrated source of energy, fueling the body during rest and light activity |
| Essential fatty acids | Two fats are essential nutrients linoleic acid is an omega-6 fatty acid, and alpha-linoleic acid is an omega-3 fatty acid |
| Saturated fats | fatty acids mostly found in animal products and tropical oils; usually solid at room temp. |
| Unsaturated fats | fatty acids found primarily in plant foods; usually liquid at room temp. |
| Hydrogenation | process by which hydrogen atoms are added to molecules of unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats |
| Trans fatty acid | a type of unsaturated fatty acid produced during the process of hydrogenation -found in small amounts in some animal fats |
| Low-density lipoprotein (LDL) | blood fat that contains some protein and a large amount of cholesterol; excess amounts result in deposits in artery walls, causing potential cardiovascular disease |
| High-density lipoprotein (HDL) | a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries; “good” cholesterol |
| Health affects | consuming artificial trans fats appears to increase the risk for BOTH cardiovascular disease and type 2 diabetes |
| Saturated fat affects | Since the late 1970s, saturated fat intake was thought to cause coronary heart disease. however, new evidence for limiting saturated fat is now vigorously debated -whole-fat dairy and fresh, unprocessed meat are generally safe |
| Recommended fat intake | Focus on choosing unsaturated fats, limiting fats, and avoiding artificial trans fats -federal dietary guidelines: limit of 10% of total daily calories as saturated fats, 5-6% from saturated fats |
| Carbohydrates | Essential nutrient; sugars, starches, and dietary fiber Some cells, those in the brain and other parts of the nervous system and in the blood, prefer carb glucose for fuel |
| Glucose | simple sugar circulating in blood that can be used by cells to fuel ATP production |
| Simple Carbs | consist of single sugar molecules (monosaccharides) and double sugars (disaccharides) |
| Complex Carbs | include starches and most types of dietary fiber |
| During digestion | the body breaks carbs into single sugar molecules, such as glucose, for absorption -cells take glucose from bloodstream and use it for energy and fat storage -the liver and muscles take glucose and store it as starch called glycogen |
| Refined and unrefined carbs | complex carbs are refined, whole grains are unrefined |
| whole grain | entire edible portion of a grain (such as wheat, rice, or oats), consisting of the germ, endosperm, and bran -processing whole grains removes the germ and bran, leaving only the starchy endosperm |
| processed grains | retain all the calories of their unrefined counterparts -tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds |
| added sugars | Sugars added by food manufacturers or people for their personal use -provide “empty calories” -foods high in added sugar are high in calories and low in nutrients and fiber -low fat foods are often high in added sugars *250-300 calories |
| Recommended carb intake | AMDR for carbs is 45-65% of total daily calories, 225-335 grams for someone who consumes 2,000 calories a day -consuming a variety, rich in complex carbs, whole grains, and reducing added sugars |
| Dietary fiber | carbs naturally present in plants -soluble and insoluble |
| Sources of fiber | all plant foods contain some dietary fiber (fruits, legumes, oats (especially oat brand), and barley help lower blood glucose and cholesterol levels) |
| Vitamins | carbon-containing substances required to regulate various processes within living cells *humans need 13 vitamins -A, D, E, and K are fat soluble -C and B are water soluble |
| Benefits if vitamins | help chemical reactions and contribute to production of red blood cells and maintenance of nervous, skeletal, and immune systems |
| Antioxidant | some vitamins act as antioxidants - protects against the breakdown of food or body constituents by free radicals; help bind oxygen, donating electrons to free radicals, and repair damage to molecules |
| Vitamin sources | fruits, vegetables, and grains -extra vitamins can be harmful - vitamin A plays an important role in bone growth, but too much triggers bone loss |
| Minerals | inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions -17 are essential |
| Anemia | deficiency in the oxygen-carrying material in the red blood cells |
| Osteoporosis | bones become thin and brittle and break easily; insufficient calcium intake |
| Water | -can only live a few days without -helps regulate body temp. And is used in digestion and absorption -medium where most chemical reactions in the body take place -water-based fluids (blood) transport substances -lubricants/cushions |
| Daily water intake | 10-20% is generated by our metabolism of food -men need 3.7 liters with 3.0 (13 cups) coming from beverages -women needs 2.7 liters with 2.2 (9 cups) from beverages -vigorous exercise or hot climate requires more water |
| Severe dehydration | causes weakness and can lead to death |
| Free radicals | electron-seeking compound can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions and by exposure to environmental factors such as sunlight and tobacco smoke |
| Phytochemical | naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer |
| cruciferous vegetables | cabbage family - cabbage, broccoli, Brussels sprouts, kale, and cauliflower -flower petals form the shape of a cross -render some carcinogenic compounds that are harmless |
| Vegetarian | Diet that restricts or eliminates foods of animal origin |
| vegan | only eat plant food |
| lacto-vegetarians | eat plants foods and dairy products |
| lacto-ovo-vegetarians | |
| Vegetarians need | vitamin B-12, D, calcium, iron, zinc |
| Dietary challenges | -children and teens -college students -pregnant or breastfeeding people -older adults -athletes -those with special health concerns |
| Food labels | show serving sizes and amount of nutrients, including saturated fat, proteins, dietary fiber, and sodium -as of 2018 calorie info required on restaurant menus, vending machines, and menu boards in chain and similar retail food establishments |
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