Nutrition Review chapters 1-4Chapter 1:Food: material that can be consumed, some not very healthy + may be harmful.Nutrients: food components that are needed (used) to maintain life. Essential nutrients: those that cannot be made by the organism or cannot be made in sufficient amounts. Nutrients with energy yielding potential: carbohydrate, protein and fat. -fat has twice the energy density than carbohydrates and proteins. -alcohol, which we usually consume as grain alcohol (ethanol) has energy. However it is not considered a nutrient. Carbohydrates: can be further divided into 2 big groups that are often used to suggest ways of eating. Simple carbohydrates are those in fruit juices, sodas, table sugar and processed foods (in general). Complex are those that we get by eating whole less processed foods. Primary source offuel for our body, for our brain, and during physical activity. -Carbo refers to carbon, and hydrate refers to water. Total carbs: calculated by subtracting grams of protein, fat, water and ash (ash is what does not burn) Net carbs: term has not been approved or defined by the FDA- it is total carbs minus fiber, glycerin and sugar alcohols (including ethanol) Lipids: include processed foods and sweets. (fats) Lipids are a diverse group of organic substances that are insoluble in water. Fats: are another important source of energy for our body. They are a type of lipids (lipids are insoluble in water). Like carbs, fats are composed of carbon, hydrogen and oxygen; however they contain proportionally much less oxygen and water than carbs do.  this allows to pack them together tightly, which explains why they yield more energy per gram than either carbs or proteins. Protein: the point here is that we can get protein from many different foods. Also contain carbon hydrogen and oxygen, but diff from carbs in fact that they contain the element nitrogen. Basic building blocks of proteins are amino acids. Main role of protein: building new cells and tissues, also important in regulating breakdown of foods and fluid balance.Vitamins: water soluble and lipid soluble (in oils) Organic compounds that assist us in regulating our body’s processes. To be considered a vitamin a compound must be needed to maintain life. Foods that contain fats also essential for the transportation into our body of certain vitamins that is only soluble in fat. Fat-soluble vitamins: Vitamins A, D, E, and KWater-soluble vitamins: vitamins C, and B- vitamins. Minerals: are inorganic substances because they don’t contain carbon and hydrogen. They are fundamental units of matter themselves. They cannot be broken down during digestion or when our body needs them to promote normal body function. - Not dissolved in heat or light- Assist in fluid regulation and energy production- Essential to bone health and blood- Help rid our body of the harmful by-products of metabolismMajor minerals: Minerals we need to consume in amounts of at least 100mg per day and of which the total amount in our body is at least 5g- Sooo… consume 100mg per day and total amount in body is at least 5gTrace minerals: minerals we need to consume in amounts less than 100mg per day and of which total amount in our body is less than 5gVitamins and minerals are referred to as micronutrientsMicronutrients: nutrients needed in relatively small amounts to support normal health and body functions. Macronutrients: nutrients our body needs in relatively large amounts to support normal function and health. Carbohydrates, fats and proteins are macronutrients. Dietary fats: - Solid fats: butter, lard, margarine- Liquid fats: referred to as oils, include vegetable oils, such as canola and olive oils.Organic: have carbon atoms, which allows them to be very complex.Case study: single person, may not work for everyone, starts lots of further studies, also what you might think when a friend tells you. **1 gram of carbohydrate is equal to 4kcal.**1 kilo-calorie is equal to 1000 calories**both carbs and proteins provide 4kcals per gram, **alcohol provides 7kcal per gram **fats provide 9kcal per gram.Dietary Reference Intake (DRI)- set of nutritional reference values for the US and Canada that applies to healthy peopleEAR: estimated average requirement, average daily nutrient intake level estimated to meet the requirement of healthy individuals in a particular life stage or gender group. (can generally represent an entire group of people fairly accurately) RDA: Recommended Dietary allowance, average daily nutrient intake level that meets the nutrient requirements of 97-98% of healthy individuals in a particular life stage and gender group. (Slightly more specific, doesn’t always encompass all individuals) AL: adequate intake; recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy ppl. UL: Tolerable Upper intake level Epidemiological studies: referred to as observational studies, indicate relationships between factors, such as exercise and blood pressure in older adults but cannot prove cause and effect. • Assess nutritional habits, disease trends or other health phenomena of large population • These studies can only indicate relationships between factors, not cause and effect. Case Control Studies: epidemiological studies done on a smaller scale.ALCOHOL Alcohols: chemical compounds structurally similar to carbohydrates, with one or more hydroxyl (OH) Ethanol: specific type of alcohol found in beer, wine and distilled spirits, such as whiskey and vodka.-A drink is defined as the amount of a beverage that provides ½ fluid ounce of pure alcohol.Proof: a measure of the alcohol content of a liquid; 100 proof liquor is 50% alcohol by volume. 80 proof is 40% alcohol by volume and so on.Resveratrol: A potent phenolic antioxidant found in red wine as well as grapes and nuts.Alcohol abuse: the excessive consumption of alcohol, whether chronically or occasionally. Binge drinking: The consumption of five or more alcohol drinks on one occasion for men or fouror more for women. CHAPTER 2: DESIGNING A HEALTHFUL DIETGASTROINTESTINAL TRACTHealthful diet: diet that provides proper combination of energy and nutrients and is adequate, moderate, balanced and varied. Adequate diet: diet that provides enough of the energy, nutrients and fiber needed to maintain a person’s health. Moderation: Eating any foods in moderate amounts—not too much and not too little.