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Nutrition 202 Exam 1 Flashcards
What influences food choices? |
taste (major reason), smell, appearance, texture, culture, habit, tradition, cost, advertising & convenience are often more important than nutrition |
Nutrients |
a science that studies how nutrients and compounds in foods we eat affect the body's functions and health. Substances in food that provide energy, structure to the body, and regulated processes within the body are: Nutrients, Essential Nutrients, and Energy.
|
Six Classes of Nutrients |
Macronutrients- Water, carbohydrate, lipid, protein.
Micronutrients- Vitamins & minerals |
Nutrient Density |
Measure of nutrients provided relative to calories provided. Ex whole fruit, less calories more nutrients |
Fortified foods |
have one or more nutrients added. Some mandated to prevent deficiencies others done voluntarily to sell food. Example Milk added with Vitamin D. |
Phytochemicals |
Non-nutrient substance in food thought to be beneficial to the human body. Found in plant base food. May have health promoting benefits & derived from pigment in food. |
Organic substances contain |
Carbon & Hydrogen |
Functional foods |
Broccoli- prevents cancer.
oatmeal- lowers cholesterol.
salmon- prevents heart disease.
whole grain bread- reduce cancer, heart disease, obesity, and diabetes.
nuts- reduce risk of heart disease.
margarine with added plant sterols- reduce blood cholesterol levels.
green & black tea- reduce risk of certain types of cancer.
kale- reduce risk of age-related blindness (macular degeneration).
orange juice with added calcium- prevents osteoporosis.
garlic- reduce blood cholesterol levels & overall risk of heart disease.
chocolate- reduce blood pressure and risk factors of heart disease.
blueberries- reduce heart disease and cancer.
breakfast cereal with added flax seed- reduce blood cholesterol levels & risk of heart disease. |
Macronutrients |
Need in large amount: carbohydrate, lipids(fat), protein and water. All but water contribute energy. First 3 provide energy. AKA Energy-yeilding Nutrients. |
Carbohydrates = |
4 calories/gram, provides energy (primary)
Sources whole grain, fruit, milk, Refine Grains, vegetables, meat. Necessary for brain, red blood cells, nervous system, and other functions. |
Fats = |
9 calories/gram |
Protein = |
4 calories/gram |
Alcohol = |
7 calories/gram |
1 pound of body weight = |
3500 calories |
Micronutrients |
vitamins and minerals, do not contribute energy but they are necessary to regulate many body processes. needed in small amounts. Functions: Minerals provide structure and regulation. |
Water |
is the most important nutrient in our food and bodies & is largest component in both |
Good nutrition |
should prevent or delay chronic disease and help reduce medical costs. |
Malnutrition |
energy or nutrient intake that is either too high or too low. |
Nutritigenomics (nutritional genomics) |
is the study of nutrition and genetic interactions in individuals |
Risk of disease |
is due to genes interacting with diet and lifestyle |
Eating ____ is best. |
well-balanced, adequate, varied and moderate diets |
Body needs adequate intake for |
optimal performance |
Variety |
eating from different food groups every day |
Balance |
calories you eat= calories you expend, all foods can fit |
Moderation |
of foods high in fat, calories, sugar, sodium and alcohol |
Supplements |
do not replace food and may possibly lead to toxicities |
Essential nutrients |
must be provided by diet |
Sound nutrition advice is based on |
good scientific evidence. |
The Scientific Method is |
systematic, unbiased approach used to gain new information and knowledge. In nutrition it's used to investigate interactions of food, nutrition, and health. A critical process. |
The Scientific Method |
Observations
Hypothesis (question) that can be tested statistically
Conduct Experiment
Results (observations)
Conclusions
Accept or reject hypothesis
Theory- formal explanation based on experiment |
Correlation does not... |
prove causation - just that 2 factors tract together. |
Only an experiment with a ___ and ___ can prove cause and effect |
control group; a treatment group |
The gold standard of experiments |
is a double-blind placebo-controlled study -neither the researcher nor the subjects know who got the real treatment |
Placebo |
a treatment that has no impact on health, but belief can be powerful |
Epidemiology |
study of disease trends and patterns in populations. Does not prove cause and effect. |
Goal of a good diet |
is to create health not risk factors for disease |
Leading Causes of Death in US |
4 of top 10 are related to diet (heart disease, cancer, stroke, diabetes) |
The real nutrition experts are |
Registered Dietitians who must pass a National RD Exam after a BS degree and an Internship. |
Licensed Dietitians |
are regulated by Individual States |
Nutritionists |
have no legal or professional meaning |
________ in U S is out of control along with sedentary activities |
Portion control |
Food intake should be balanced against Exercise |
Public health recommendations say 150 minutes per week or 30 minutes per day is minimum to maintain weight - more to loose weight. |
Discretionary calories ,fat, sugar, alcohol should be no more than ___% of total calories. |
10 |
Dietary Reference Intakes (DRI's) |
are specific amounts for each nutrient to maintain health in normal healthy people. Prevent deficeencies, reduce risk of chronic diseases, and hlps to stay healthy Based on age, gender and stage of life. |
Estimated Average Requirement (EAR) |
average amount of a nutrient know toi meet the needs of individuals in population. needed by 50% of people. |
Recommended Dietary Allowance (RDA) |
Based on the EAR but set higher. covers needs of 97% of people of same sex and age |
Adequate Intake (AI) |
Insufficient scientific data to establish EAR and RDA for that specific nutrient |
Tolerable Upper Level Intake (UL) |
highest amount unlikely to cause harm or toxicity. Larger amount than UL may cause toxicity. |
Acceptable Macronutrient Distribution Range (AMDR) - |
Recommended ranges of intakes for energy-yielding nutrients. Proportion of total kcal should come from carbs, protein, and fat.
Carbohydrates 45-65% of calories
Fats 20-35% of calories
Protein10-35% of calories |
Dietary Guidelines for Americans 2010 |
Set of diet and lifestyle recommendation that promote health and reduce obesity and chronic diseases. For those over 2 years of age updated every 5 years. Consume nutrient dense foods and beverages and maintain calorie balance over time to achieve and sustain a healthy weight. |
Nutrient density |
get lots of nutrition for the calorie amount |
Maintain proper weight |
balance calorie intake and physical activity |
Balance food with physical activity |
- at least 30 minutes/day moderately intense activity |
Emphasize healthy food groups |
more whole grains, fruits and vegetables |
Emphasize heart healthy fats |
monounsaturated, polyunsaturated and omega 3's while minimizing saturated, hydrogenated and trans fats which are heart unhealthy |
Carbohydrates |
Function- energy
Structure- starches, sugar, fiber
carbon, hydrogen, and oxygen |
Balance minerals less sodium and more potassium |
less processed and more whole foods |
Food Safety |
properly clean, store and prepare foods |
USDA Food Guide Pyramid |
graphical picture of Guidelines - 75% of foods should be plant origin and physical activity is important along with variety, moderation, proportionality, personalization and gradual improvement |
USDA MyPlate.gov Recommendations: (introduced 2011) |
Plate icon describes recommended proportions of 5 food groups. (fruits, vegetables, grains, protein, dairy) Emphasizes proportionality, variety, moderation and nutrition density. Slightly more than 25% grains & vegetables
Slightly less than 25% fruits & proteins = dairy (3 servings per day) |
Balancing Calories: |
Enjoy food, but eat less
Avoid oversized portions |
Foods to Increase: |
Make half of plate fruits & vegetables
Make half of grains whole grains
Switch to lower fat milk |
Foods to reduce: |
Sodium
Sugary drinks (drink water) |
Food Exchange Lists |
were developed for people with diabetes
They control carbohydrates, fats & kcal more closely than Pyramid (used for medical diet counseling and weight control) |
Legumes |
are peas, beans, lentils and peanuts - high in carbohydrate, protein & fiber, low in fat, inexpensive |
Fiber |
non-digested compound important to GI motility and is available in whole grain cereals & breads, fruits and vegetables (plant foods only) |
Food labels - include: |
Nutrition Facts
%Daily Value
Ingredient statement |
Nutrition Facts |
Weights, Serving Size, Specific Nutrients of Interest |
%Daily Value |
based on a Standard 2000 calorie/day diet |
Ingredient statement |
lists food items from most by weight to least (descending order) |
Labeling Claims are regulated by FDA (US Food & Drug Administration) |
must be balanced, scientifically based & honest |
Nutrient Content Claim |
describes amount of nutrient in food product |
Health Claim |
Specific nutrient and disease condition affected by it as established by well-established science |
Qualified Health Claim |
emerging evidence |
Structure Function Claim |
Not preapproved by FDA - not necessarily supported by well-established science - often used on supplements |
Functional foods |
Provide health benefit beyond the functions of nutrients. |
Phytochemicals |
Fruits, vegetable, and whole grains provide a variety of phytochemicals. Supplements of individual phytochemicals are available but little evidence that they provided the health benefits obtained from foods that are high in pytochemicals. Different colors = different health affects |
Zoochemicals |
non-nutrient substance in food thought to be beneficial to the human body. Found in animal based foods. May have health promoting benefits & derived from pigment in food. |
Enrichment |
addition of specific nutrients (B vitamins &, iron to restore nutrients lost in processing). |
Fortification |
foods where nutrients have been added beyond normally present |
Flavor |
Combination of taste and aroma- fat is a flavor carrier and enhancer |
Food is made up of.. |
atoms, molecules, and cells |
Bodies are made up of.. |
atoms, molecules, cells, tissues, and organs, organ system, organism |
The body has ___ organ systems and all are affected by food ingestion. |
11 |
Digestion (in digestive system) |
Breaks down foods into nutrients that can be absorbed by the body and occurs in the gastrointestinal (GI) tract.
It is both mechanical and chemical using digestive juices and enzymes. |
Nutrients are absorbed |
by the GI tract, mostly in the small intestine, into blood or lymph circulatory systems, which then transport nutrients throughout the body. |
Digestion begins in the ____ |
mouth, with chewing and mixing with saliva to enhance swallowing which occurs in the pharynx. |
Epiglottis |
(valve) prevents food from entering the trachea and lungs when you swallow. |
Bolus |
swallowed portion of food.
Conducted past the diaphragm through the esophagus to lower esophageal sphincter (LES) into the stomach, which has very strong muscles to churn the food. |
Nutrition |
science that studies how nutrients and compounds in foods we eat affect the body's function and health |
Calorie |
kilocalorie (kcal) = 1000 calories measurement of energy in food. |
Nutrient Functions |
provide energy- calories
provide building blocks for structures- bones, skin, hair, protein& water in muscles, cell membranes and shape.
regulate body processes- body temperature, hormones & cell communication, speed up reactions. |
Provide building blocks for structures |
bones, hair, skin, protein and water in muscles, cell membranes and shape. |
Regulate body processes |
body temperature, blood pressure, hormones and cell communication and speed up reactions |
Micronutients regulate |
biochemical reactions that release energy contained in macronutrients |
energy used to maintain body functions |
fuel physical work and repair body |
if you consume more energy than is needed |
you gain weight |
What comprises most of body weight? |
water, fat and proteins |
Nutrients form and maintain |
shape of cells, tissue, organs and body |
What makes up membranes of cell and organelles? |
lipids and proteins |
Proteins form |
ligaments and tendons that hold bones together and attach muscles |
metabolism |
series of reactions needed to modify nutrient into energy or create other molecules/structure. all reactions in the body. Building structures uses energy, breaking down structures into smaller ones releases energy. |
Homeostasis |
regulation of each physiological and biochemical parameter with narrow limits or range |
Water helps regulate |
temperature |
proteins, vitamins and minerals help regulate |
rate of metabolic reactions |
each nutrient contributes to |
homeostasis |
Primary function of carbs |
energy |
Types of carbhoydrates |
starches, sugar, fiber; made up of sugar units containing carbon, hydrogen, and oxygen. Monosaccharides most elemental unit of carbohydrate.
Disaccharides made up of 2 monosacs. simple carbohydrates include mono and disaccharides |
Lipids contain same molecules as |
carbohydrates |
Hydrophobic |
does not dissolve in water |
Functions of lipids |
AKA Fats (includes cholesterol)
Functions: major source of energy, structure, regulation
Hydrophobic- won't dissolve in water |
Protein contain |
carbon, hydrogen, oxygen, and nitrogen |
Functions of proteins |
energy, structure, regulation, transport. Predominately found in animal based products. |
Functions of water |
structure and regulation of body temperature.
essential nutrient |
Over nutrition |
too much of a nutrient or nutrients or calories
Ex. Iron toxicity=liver damage, obesity |
Undernutriton |
too little of a nutrient or nutrients or calories.
Ex. Osteoporosis, scurvy, dehydration |
Estimated energy requirements |
estimated number of calories for stable weight, takes into account age, gender, weight, height, physical activity for an individual |
Acceptable Macronutrient Distribution Ranges |
45-65% carbs, 20-35% fat and 10-35% proteins |
Food Supplements |
governed by laws for foods, require a facts panel, may include nutrient content claim, health claim or structure/function claim |
absorption |
process of taking substances from inside the intestine (lumen) into the body |
GI Tract is |
the hollow tube from the mouth to the anus. Lumen of GI |
The lumen of the GI is |
outside the bod |
Lumen is |
lined with mucosal cells that are replaced every 2-5 days |
Two methods for digestion |
chemical and mechanical |
Secretion of GIT |
mucus, enzymes (amylase), hormones, gastric juices |
Chemical digestion in the mouth |
salivary amylase, saliva moistens food |
Mechanical digestion in the mouth |
chewing of food, mixing food with saliva |
taste buds |
neurological response to food |
Function of stomach |
temporary storage, some digestion and absorption, mix food with gastric juices |
Mechanical digestion in stomach |
gastric contractions churn bolus and it mixes with gastric juices and forms chyme |
gastric juices in stomach |
water mucus, HCL, pepsinogen |
Roles of HCL |
deactivates salivary amylase, activates pepsin, unfolds proteins in food and kills most bacteria |
Primary site for digestion and absorption |
Small Intestine |
Pancreas secretions |
bicarbonate acid nuetralizer
Pancreatic Enzymes
amylase starch breakdown
proteases protein breakdown
lipase fats/lipids breakdown |
Brush border enzymes |
double carbohydrates to single carbohydrates |
Liver and gallbladder |
bile - turns fat into fatty acids |
Amylase |
starches |
Proteases |
proteins |
Lipase |
fats |
Functions of Large Intestine |
Illeocecal sphincter, some nutrients absorbed in colon (water, some vitamins and minerals), fecal matter formed, beneficial bacteria found in colon Intestinal microflora (gut microflora) 5 ft long |
Delivery of amino acids, sugars, water soluble vitamins and minerals |
cross mucosal cells enter capillaries into circulatory system. Absorbed nutrients delivered to gatekeeper (the liver) |
Delivery of fatty acids, fat soluble vitamins and cholesterol |
enter lymphatic system through lacteals then enter circulatory system |
Veins |
transport blood to the heart, oxygen poor |
Arteries |
carry blood away, oxygen rich |
Once inside cells nutrients may be used for either |
energy or synthesis structural or regulatory compounds |
when structures are built |
requires energy and supplies is reduced |
When structures break down |
energy is released and supplies increased |
Cells of the immune system that are present in the GI tract |
Peyer's patch, phagocytes, lymphocytes and antibodies |
Probiotics |
the live beneficial bacteria consumed in foods |
Prebiotics |
substances that encourage the growth of or feed beneficial bacteria |