Study Guide for Exam 2; HLTH 140, Fall 2012Nutrition- Essential nutrients : Needed to build, maintain, and repair tissues and regulate body functions - Macronutrients : Needed in large amountso Watero Carbohydrateso Proteinso Fats- Micronutrients : Needed in small amountso Vitaminso Minerals- Fuel potential o A kcalorie is the amount of energy it takes to raise the temperature of 1 kilogram of water 1°Co Macronutrients supply energy Fat= 9 calories per gram Protein= 4 calories per gram Carbohydrates= 4 calories per gram- Water o Function Digests, absorbs, transports nutrients Helps regulate body temperature Carries waste out of body Lubricates our body partso RDA 1 to 1.5 mL per calorie spent 2 to 3 L or 8-12 cups of fluid Water needs vary depending on factors such as food consumed andactivity level- Proteins o Function Build and maintain muscles and bones, parts of blood, hormones, and cell membranes Form enzymes that facilitate chemical reactionso What they’re made of 20 different amino acids- 9 essential amino acids (body can’t produce it, so it's supplied by food)- 11 non-essential amino acids (body can produce these)o RDA 0.36 g/lb of body weighto Sources Complete proteins - supply ample amount of all essential aminoacids- Animal proteinso Meat, fish, poultry, milk, cheese, eggs Incomplete proteins - do not supply ample amounts of all essential amino acids- Vegetable proteinso Grains, legumes, seeds, nuts, other veggieso Mutual supplementation - nutritional strategy of combining two incompleteproteins to provide a complete protein (ex: red beans and rice)- Fats (lipids)o Function Most concentrated source of energy and principle form of stored energy in the body Provides insulation Provides essential fatty acids Play role in production of other fatty acids and vitamins D Provide major material for cell membranes and for myelin sheaths that help surround nerve fibers Help absorb fat-soluble vitamins (A, D, E, K) Add flavor, texture, and smell to foods Provide emergency energy reserve when we are sick or when food intake decreaseso Types Saturated - found in animal proteins and other fats that remain solidat room temperature- Sourceso Beef, pork, poultry, whole-milk dairy products, certain tropical oils (coconut and palm), certain nuts(macadamia) Monounsaturated - found primarily in plant sources, are liquid at room temperature, are semi-solid/solid in fridge- Sourceso Olive, sunflower, peanut, canola oils, avocados, many nuts Polyunsaturated - primarily in plant sources, commonly referred to as “oil,” liquid at room temperature and when refrigerated- Sourceso Corn and soybean oils, fish (trout, salmon, anchovies) - Carbohydrates o Function Body’s main source of energy Fuel most of the body’s cells during daily activities Used by muscle cells during high intensity exercise (good for endurance athletes to consume additional carbs) Only source of energy for brain cells, red-blood cells, and someother types of cellso RDA 130 grams for males and females ages 1-70o Types Simple (sugars)- Quick energy source- Easily digestible and composed of one or two units of sugaro Sucrose, fructose, glucose, maltose, lactose Complex (starches and dietary fibers)- Energy source- Slower to digest and composed of multiple sugar units- Includes starches and dietary fiber- Sources: whole grains (whole wheat, rye, brown rice, oats),vegetables, some fruits- Fibero Plant carbs that cannot be digestedo Types Dietary fiber- present naturally in grains, legumes, fruits, vegetables, dried beans, nuts, seeds Functional fiber- natural sources or synthesized in a lab, added to food or dietarysupplement Total fiber- sum of dietary and functionalo Properties Soluble- dissolves in water or broken down by bacteria in large intestines, delays stomach emptying, slows glucose in blood Insoluble- doesn’t dissolve in water, doesn’t break down in intestines, provides bulk to feces, prevents constipation, hemorrhoids- Refined vs. Whole grainso Refined (processed)o Unrefined (whole grains)o Whole grains contain inner layer (germ), middle layer (endosperm), outer layer (bran)o During processing- germ and bran removed, leavingstarch and endospermo Refined grains have same calories but less fiber, vitamins, and mineralso Whole grains take longer to digest, make people feel fuller faster and longero Consuming whole grains linked to reduced risk for heart disease, stroke, high blood pressure, diabetes, cancers- Vitamins - Naturally occurring organic substances needed in small amountso Function Regulate various chemical reactions within cells Serve as catalysts for releasing energy from carbs, proteins and fats Help maintain components of immune system, nervous, and skeletal systemso Which are considered essential (need 11 specific vitamins) Including: A, D, C, E, K, and B-complexo Solubility (4 of the vitamins are fat-soluble; rest are water-soluble) A, D, E, K= fat solubleo Sources Pg 113 table 6.1- Minerals- Naturally occurring inorganic substances needed by the body in small amountso Function Build strong bones and teeth and help carry out metabolic processes and regulate body functionso The body needs 20 essential minerals Macrominerals (at least 100 mgs/day)o Calcium, chloride, magnesium, phosphorous, potassium, sodium Microminerals (less than 100 mgs/day)o Chromium, cobalt, copper, fluorine, iodine, iron, zinc, manganese, nickel, and others A balanced diet provides all the essential minerals the body needs per dayo Solubility Insoluble and can build up in the body, can be toxic if consumed inlarge amountso Sources- Phytochemicals- naturally produced substances produced by plantso Functions May keep cells healthy, slow tissue degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone levels, keep bones strongo Types (3 important types) Antioxidants- substances in food which neutralize free radicals Phytoestrogens- plant hormones that may act to lower cholesterol and reduce risk of heart disease Phytonutrients- substances from vegetables used in supplements, believed to inhibit growth of cancer and heart diseaseo Sources Antioxidants found in fruits and veggies (blackberries, walnuts,strawberries, artichokes, cranberries, pecans, cloves, red wine, brussel sprouts, kale, cauliflower,
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