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Nutrition chp 1
| Question | Answer |
|---|---|
| What are the essential nutrients? | carbohydrates, proteins, fats, vitamins, minerals, and water |
| Macronutrient | nutrients needed in large amounts |
| Micronutrients | nutrients needed in small amounts |
| Example of macronutrients | carbohydrates (rice, bread), proteins (chicken, eggs), and fats (olive oil, nuts) |
| What is the function of carbohydrates? | primary energy source, broken down into glucose which fuels the brain, muscles, and organs |
| Starch vs sugar vs fiber | starch- complex carbs that is broke down into glucose (rice) sugar- simple carb that digest quickly and provides quick energy (fruits) fiber-complex carb that is not digested and supports digestive health (whole grains) |
| Simple vs complex carb | simple carbs are short sugar chain that digest fast while complex carbs are long chains that digest slow |
| How many kcals of energy do carbohydrates provide? | 4 kcals |
| Saturated vs unsaturated vs trans fats | saturated- saturated with hydrogen, solid at room temp., raises LDL (butter) unsaturated- monosaturated or polysaturated, liquid at room temp., lowers LDL (olive oil) trans- artificially altered, solid, avoid completely (fried food) |
| Essential fatty acids | omega-6 (helps cell growth) and omega-3 (helps heart health) |
| Triglycerides | type of lipid made of one glycerol molecule and three fatty acids, main form of fat stored in body, major source of energy; animal fat (lard) and plant oils (vegtable oils) |
| How many kcals of energy do lipids provide? | 9 kcals |
| What is the composition of proteins? | composed of amino acid containing carbon, hydrogen, oxygen, and nitrogen joined together by peptide bonds |
| What is the structural material of proteins in the body? | proteins are a major part of bones, muscles, blood, cell membranes, and enzymes |
| What are sources of protein? | animal sources (meat, eggs) and plant sources (beans, nuts), |
| How many kcals of energy do proteins provide? | 4 kcals |
| What is the main function of vitamins? | help enzymes and chemical reactions that release energy from carbs, fats, and proteins |
| What are some types of B vitamins? | thiamin, riboflavin, niacin, biotin, folate, vitamin B-6, and vitamin B-12 |
| What are the fat-soluble vitamins? | vitamins that dissolve in fat and include A, E, D, K |
| Can fat-soluble vitamins be toxic in excess? | yes, because they are stores in the liver and fatty tissues and are not easily excreted in urine, so high amounts can cause toxicty |
| What are the water-soluble vitamins? | vitamins that dissolve in water and include Vitamin C and the B-vitamins |
| Can water-soluble vitamins be toxic in excess? | not very likely since they are excreted from the body more regularly that fat-soluble vitamins |
| How does cooking destroy water-soluble vs fat-soluble vitamins? | cooking is more likely to destroy water-soluble vitamins vs fat-soluble vitamins |
| Organic compound nutrients | nutrients that contain carbon (carbs, proteins, fats, vitamins) |
| Inorganic compound nutrients | nutrients that do not contain carbon and do not supply energy (water and minerals) |
| Minerals | inorganic nutrients required by the body that help with structure, regulation, and body functions |
| Trace minerals | minerals needed in very small amounts but are essential for health (iron, zinc, iodine) |
| What are the 4 functions of water in the body? | acts as a solvent and lubricant, is a medium for transporting nutrients to the cells, and helps regulate body temperature |
| Metabolism | chemical processes in the body that provide energy in useful forms and sustain vital activities |
| Phytochemicals and their benefits | naturally occurring chemical compound found in plants; benefits- antioxidants, anti-inflammatory, prevent cancer, support heart and immune health |
| Zoochemicals and their benefits | naturally occurring compounds found in animal-based foods; benefits- supports heart health, brain function, weight management, provides energy |
| How many kcals of energy does alcohol provide? | 7 kcals |
| What is a kilocalorie? | measures amount of energy released from food when metabolized- 1 kcal is equal to 1000 calories |
| How do you calculate total calories for a food item? | # of carbs x 4 equal kcals of carbs # of fat x 9 equal kcals of fat # of protein x 4 equal kcals of protein # of alcohol x 7 equal kcals for alcohol |
| Macronutrient distribution of calories | carbs: 45-65% protein: 10-35% fat: 20-35% |
| What is the average American diet macronutrient distribution? | 16% from proteins, 50% from carbs, and 33% from fats |
| How can we improve the American diet? | moderating intake of sugar soft drinks and fatty foods and eating more fruits, vegetables, and whole grains, and reduced-fat dairy products |
| Cultural influences on food choice | teaches individuals which food are considered proper or appropriate to eat |
| Social influences on food choice | family eating habits, peer pressure, cultural practices, social events, and income status |
| Lifestyle influences on food choice | the way we spend our resources and assign priorities for food |
| Economic influences on food choice | income, food prices, occupation and work schedule, and availability |
| Education influences on food choice | nutrition knowledge, awareness of health risks, food label literacy, cooking skills, and influence on family/community |
| Overnutrition | consumption of more nutrients than the body needs; overweight, excess body fat, shortness of breath |
| Optimal nutrition | nutrient intake that supports body functions and permits storage of nutrients to be used in time of increased need; healthy body weight, good muscle tone, strong hair and nails |
| Undernutrition | nutrient intake does not meet needs; weight loss, muscle weakness, edema |
| Malnutrition | body does not get enough or gets too many nutrients or has an imbalance of nutrients; weight loss, muscle weakness, fatigue |
| Prevalence of overnutrition and undernutrition in US | overnutrition: 73% of adults undernutrition: 1.6% of adults |
| What are the general and nutrition goals of Healthy People 2020? | attain high-quality, longer lives, achieve health equity, create social environments that promote good health, and promote quality of life across of life stages |
| What are some nutrition assessments? | body measurements (waist circumference), laboratory tests (blood tests), clinical assessments (hair, skin, nails), dietary assessments (food diary), and functional assessments (muscle strength) |
| What are some eating practices to reduce risk for chronic disease? | eat more plant based, fiber rich foods, chose whole grains and lean protein, limit added sugars, unhealthy fats, and sodium, and maintain a healthy weight |
| What are the steps in the scientific method? | 1. observation 2. create a specific question 3. conduct research 4. make a hypothesis 5. perform experiments 6. collect data 7. conclude whether hypothesis is supported or not |
| Hypothesis vs theory vs law | hypothesis- testable prediction about how something works theory- well sustained explanation based on repeated testing and evidence law- statement that describes a consistent pattern |
| Epidemiology | study of how diseased and health-related condition are distributes in population and the factors that influence this distribution |
| Double-blind study | neither the study participant or researchers know who receives the treatment or who receives the placebo |
| Case-control study | scientists compare individuals who have the conditions in question to those who do not have the conditions in question |
| Animal model study | use of lab animals to study a human disease |
| Single-blind study | one group of participants-the experimental group- follows a specific protocol while the participants in a control group follow usual habits |
| Placebo | fate treatment that seems like the experimental treatment |
| What is the role of the FDA in supplements? | supplements do not require FDA approval before being sold, but the FDA can take action against unsafe supplements after they are on the market |
| Safety and supplements | supplements must follow Good Manufacturing Practices, avoid making disease-treatment claims, and follow the RDA |
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