HUN1201 Nutrition Final Review Chapter 1 Definition of nutrition The scientific study of food and how it nourishes the body The importance of nutrition and Main Goals of Healthy People 2020 Proper nutrition can help us improve our health prevent certain diseases achieve and maintain a healthful body weight and maintain our energy and vitality Main Goals of Healthy People 2020 Increase quality and years of healthy life 1 2 Eliminate Health disparities Which Nutrients give off energy Carbohydrates lipids and proteins are the only nutrients in foods that provide energy Carbohydrates Organic the primary fuel source for the body particularly for the brain and for physical activity Lipids including fats and oils A diverse group of organic substances that are insoluble in water includes triglycerides phospholipids and sterols Triglycerides are an important energy source when we are at rest and during low to moderate intensity exercises Proteins Contain carbon hydrogen oxygen and also nitrogen These four elements assemble into building blocks known as amino acids They can provide energy but are not a primary energy source They play a major role in building new cells and tissues maintaining the structure and strength of bone repairing damaged structures and assisting in regulating metabolism and fluid balance How much energy can we obtain from each macronutrient Carbohydrates 4 Lipids 9 Protein 4 macro carb metabolism end products of aerobic lactic acid ATP anaerobic glycolysis Which fat lipids are solid liquid at room temperature Know which polyphenol are found in wine and nuts Starts with R Chapter 2 Healthful Diet A diet that provides the proper combination of energy and nutrients and is adequate moderate balanced and varied Adequate Provides enough fiber energy and nutrients Varied different foods from different food groups Moderate Not eating too much or too little Balanced different combinations of food that provide the proper proportions of nutrients Chapter 13 A Healthful body weight is A weight that is appropriate for your age and physical development A weight that you can achieve and sustain without severely curtailing your food intake of constantly dieting A weight that is based on your genetic background family history or Weight compatible with normal body weight blood pressure lipid Weight that promotes good eating habits and allows you to participate body shape levels glucose tolerance in regular physical activity Weight acceptable to you Unhealthful body weights Underweight having too little body fat to maintain health below an acceptable defined standard for a given height Overweight Having a moderate amount of excess body fat weight is greater than some accepted standard for a given height but is not considered obese Obesity Having excess body fat that adversely affects health weight is substantially greater that some accepted standard BMI 25 29 9 kg m BMI 30 39 9 kg m Morbid obesity Body weight exceeding 100 of normal Very high risk for serious health consequences BMI 40 kg m know BMI and limitations and know math problems conversions weight reduction Nutrition Facts Panel The label on a food package that contains the nutrition information required by the FDA Primary tool to assist you in choosing more healthful foods Includes 1 Serving size and servings per container 2 Calories and calories from fat per serving 3 List of nutrients 4 Percent Daily value Identifies how much a serving of food contributes to your overall intake of nutrients listed on the label based on an energy intake of 2 000 calories per day Physical activity key recommendations Engaging in regular physical activity and reducing sedentary activities to promote health psychological well being and a healthful body weight People are also encouraged to achieve physical fitness by including cardiovascular conditioning stretching exercises for flexibility and resistance exercises or calisthenics for muscle strength and endurance The 30 minute guideline minimum By including 30 minutes of moderate physical activity during all days of the week American can reduce their risk for chronic diseases What types of nutrients do we find in whole foods processed foods sodium high Chapter 3 Hunger Appetite Triggered by the hypothalamus The physiological drive to eat satisfied by anything Psychological craving of a specific food Triggered by environmental cues Order of organs in the digestive System 1 Mouth 2 Esophagus 3 Stomach 4 Small intestine duodenum jejunum ileum 5 Large intestine Accessory Organs Liver Largest and most important Produces bile synthesizes many of the chemicals used by the body in carrying out metabolic processes Receives products of digestion via portal vein and removes them for bloodstream processes them for storage and releases them back into blood stream when nutrients are needed Stores vitamins manufactures blood proteins can make glucose regulates level and type of fuel in bloodstream Filters blood removes wastes and toxins Pancreas Manufactures holds and secretes digestive enzymes Stores enzymes in their inactive form and then they are activated in the stomach Manufactures hormones important in metabolism insulin and glycogen Secretes bicarbonate into the duodenum Gallbladder Releases bile in response to CCK causes gallbladder to contract Bile emulsifies lipids reduces lipids into smaller globules and disperses them know GIT Chapter 4 Simple Carbohydrates Monosaccharides and disaccharides Monosaccharides 1 Fructose the sweetest natural sugar occurs in fruits and veggies component of high fructose corn syrup 2 Galactose does not occur alone joins with glucose to create lactose 3 Ribose five carbon monosaccharide produced in the body from food we eat contained in genetic material of our cells 4 Glucose most abundant monosaccharide found in our diets and body Disaccharides 1 Lactose Milk sugar one glucose and one galactose 2 Maltose Malt sugar formed during the anaerobic breakdown of sugar into alcohol two glucose molecules 3 Sucrose honey ample syrup fruits veggies table sugar brown sugar and powdered sugar one fructose and one glucose Where are carbs are stored in the body Excess carbs are stored as glycogen in liver and muscles Chapter 6 Functions of Proteins Cell growth repair maintenance Enzymes and hormones Fluid and electrolyte balance Acid base balance Immune system Energy source Nutrient transport and storage Protein Denaturation Proteins uncoil and lose their shape Damaging substances
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