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Chapter 1: Nutrition Basics
| Question | Answer |
|---|---|
| Nutrition | study of foods, their nutrients and chemical constituents, and the effects of food constituents on health |
| Nutrition is an ____ science | interdisciplinary |
| Recommendations for the public ___ as new knowledge is gained. | changes |
| Healthy individuals require the ___ nutrients across the life cycle but in ____ amounts. | same; different |
| What effects the health status of a person during subsequent years of life? | nutritional status during one stage of the life cycle |
| food security | having access at all times |
| food insecurity | limited access to food |
| Food is a _____ need on what diagram? | physiological; Maslow's Hierarchy of Needs |
| calorie | a measure of the amount of energy transferred from food to the body |
| nutrients | chemical substances in food that are used by the body |
| What are the six categories of nutrients? | carbohydrates proteins fats (lipids) vitamins minerals water |
| 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 |
| nonessential nutrients | present in foods, but not required in the diet because we can make them |
| examples of nonessential nutrients | cholesterol creatine glucose |
| factors that impact nutrient needs | age, body size, gender, genetic traits, growth, illness, lifestyle habits, medications, pregnancy |
| dietary reference intakes (DRIs) | -recommended dietary allowances (RDAs) -adequate intakes (AIs) -estimated average requirements (EARs) -tolerable upper intake levels (ULs) |
| DRIs | nutrient intake standards for healthy people |
| RDAs | levels of essential nutrients adequate for most healthy people following this decreases the risk for certain chronic diseases |
| AIs | "tentative" RDAs used when scientific information is less conclusive |
| EARs | estimated values to meet requirements of half of the healthy individuals in a group -used to assess adequacy of intakes of population groups |
| ULs | upper limits of nutrients compatiable with health -these limits should not be exceeded |
| What makes people reach their UL? | supplements do, not usually food |
| What nutrient intakes are required on the label? | total fat saturated fat cholesterol sodium total carbohydrates dietary fiber vitamin A vitamin C calcium iron |
| simple carbohydrates have 2 groups | monosacchrides disaccharides |
| complex carbohydrates have 3 groups | starches glycogen fiber |
| Starches | complex carb plants are a major source |
| glycogen | animal storage in liver and skeletal muscles |
| fiber | dietary fibers and digested well by people |
| 2 other "carbohydrates" | alcohol sugars and ethanol |
| Recommended intake level of carbohydrates | 45-65% of calories |
| Added sugar should be what percentage of the diet? | 25% or less (problems arrive after this number is exceeded) |
| Amount of fiber needed for males and females? | Males: 38g Females: 25g (AI for both) |
| Food sources of carbohydrates | plants and milk |
| What are proteins makes up of? | amino acids build them; made up of essential and nonessential amino acids |
| Protein quality? | animal sources are the best qulaity; these provide all 9 essential amino acids |
| Recommended intake of protein? | 10-35% of calories |
| 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 |
| What are fats? | a subclass of lipids |
| Fats are ___ at room temp. | solid |
| Oils are ____ at room temp. | liquid |
| Oils are usually what type of fat? | contain more unsaturated fatty acid chains |
| Triglycerides | glycerol with 3 fatty acids attached |
| What is the difference between omega-3 and 6? | where the double bond is in the side chain |
| What are the 2 essential fatty acids? | 1. linoleic (omega-6)[oils] 2. alpha-linolenic (omega-3) [fish, seafood, flax] |
| Desirable ratio for omega-6 to omega-3? | 4 to 1 |
| Americans have what as their ratio of omega-6 to omega-3? | 9:1 |
| What are the types of saturation states? | saturated unsaturated |
| Saturated | contains no double bonds |
| Unsaturated | monounsaturated- one double bond polyunsaturated- 2 or more double bonds |
| Hydrogenation | adds hydrogen to unsaturated fatty acids |
| Hydrogen does what? | changes structure of fatty acid from cis structure to trans form |
| What is cholesterol? | fat-soluble, clear liquid found in animal products |
| Cholesterol is a precursor of? | estrogen, testosterone, and vitamin D |
| Are all fats created equal? | No. But there are really no good or bad fats |
| What are "unhealthful fats"? | raise LDL cholesterol (ex. trans and saturated fats/ cholesterol) |
| What are "healthful fats"? | raise HDL cholesterol (ex. monounsaturated, polyunsaturated, linoleic, EPA, DHA) |
| Recommended intake of fats | 20-35% of calories, limit unhealthful fats |
| Recommended intake of linoleic acid (omega-6) | 17g/ day: men 12g/ day: females |
| Recommended intake of alpha-linolenic acid (omega-3) | 1.6 g/day: men 1.1 g/day: females |
| Water soluble vitamins | thiamin, riboflavin, niacin, B6, folate, B12, biotin, pantothenic acid |
| Fat soluble vitamins | A, D, E, K |
| What are the main sources of fat soluble vitamins? | |
| What are the two functions of vitamins? | coenzymes & antioxidants |
| Coenzymes | activate and aid metabolic processes |
| Antioxidants | reduce stress on the body |
| What are the 15 essential minerals? | calcium phosphorus magnesium iron zinc flouride iodine selenium copper maganese chromium molybdenum sodium potassium chloride |
| What is the most common mineral that is overdosed easily and why? | iron because it is common when people take supplements |
| All the minerals vary in 3 things | functions, overdoses, and deficiencies |
| What % of our bodies are water? | 60-70% |
| Recommended daily intake of water for males and females? | females: 11 cups males: 12-16 (higher calorie needs are assumed) |
| What percentage of water is from fluids and food? | fluids= 75% food= 25% |
| What is the best dietary source of water? | water and nonalcoholic drinks alcoholic drinks increase water loss through the urine |
| Where do health problems that relate to nutrition originate? | in the cell |
| Homeostasis | constancy of internal environment |
| What ruins homeostasis? | too much or too little of anything |
| Poor nutrition can result from? | too much or too little of nutrient levels |
| Consequences by level of intake of nutrients | when nutrient levels of intake increase or decrease to dramatic points, death can occur on either end |
| The steps in development of nutrient deficiencies and toxicities are ___? | the same |
| ripple effect | dietary changes introduced to improve intake of one nutrient affect intake level of other nutrients |
| 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! |
| The human body has what to manage fluctuations in food intake? | adaptive mechanisms |
| What are some examples of the body managing fluctuations in food intake? | nutrient storage regulation of appetite regulation of absorption |
| Primary malnutrition | dietary in origin (food diet) |
| Secondary malnutrition | precipitated by an enviromental factor like disease state, surgical procedure, etc. |
| Nutrigenomics | study of nutrient-gene interactions and the effects of these interactions on health |
| Genes code for what? | enzymes and protein synthesis, which affect body functioning |
| 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 |
| 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 |
| What influences the development of certain chronic diseases? | poor nutrition ex. increased consumption of saturated fat will cause heart disease |
| What are key characteristics of a healthy diet? | adequacy and balance |
| In a healthy diet, there are two things that you should bring into yours. | variety nutrient-dense foods avoiding empty-calorie foods |
| 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 |
| Nutrient-dense foods | contain high amounts of nutrients to calories |
| Empty-calorie Foods | contain low amounts of nutrients to calories |
| Nutrition facts panel list? | fat saturated fat trans fat cholesterol sodium total carbohydrates fiber sugars protein vitamin A vitamin C calcium iron |
| What are the problem nutrients that are easy to overdose on from the panel list? | vitamin A, C, and calcium |
| The DV% is not listed for what nutrient on a label? | Protein because it is based on weight not calorie diet. |
| Ingredients are listed by what on a package? | weight, starting with the greatest amount |
| Enrichment | refined grain products have thiamin, niacin, riboflavin, and iron FOR GRAINS ONLY |
| Fortified | addition of any other nutrient |
| examples of fortification | refined flour= folic acid milk= vitamin D lowfat & skim milk= vitamins A&D |
| Prebiotics | fiberlike, indigestible CHO broken down by bacteria it fuels bacteria that helps sustain us |
| Probiotics | live, beneficial bacteria |
| Amounts of nutrients vary by what? | age, growth, and development |
| Diet may be defined by? | culture and religion |
| To meet nutrient needs, one must consider these factors: | gender age ethnicity religion etc. |
| Community level assessment | assesses the community's nutritional status -use statistics data, surveys, and observing |
| individual level assessment | clinical/physiological dietary assessment anthropometric assessment biochemical assessment |
| Clinical/physical assessment | inspection for features that may be related to malnutrition |
| Dietary assessment | 24-hr diet recalls and records dietary history food frequency questionnaires use of software |
| USDA Automated Multiple Pass Method | computerized, interactive method to collect 24-hr diet recalls used in gov-sponsored nutrition studies |
| 5 steps of the USDA automated multiple pass method | -quick list -forgotten food list -time and occasion list -detail cycle -final profile review |
| Anthropometric Assessment | measurements of body size and shape |
| Biochemical assessment | nutrient and enzyme levels DNA characteristic other bio markers done by blood draws, urine analysis etc. |
| Public Food and Nutrition Programs | community programs state-level programs federal programs -school lunch program -WIC |
Created by:
starryeyes213
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