184 unit 2 Flashcards
Essential nutrients that supply energy and build issue
carbohydratees, fats, and protein. - also refer to as macronutrients
Micronutrients
vitamins and minerals, require in much smaller amounts to regulate and control body process.
Three nutrient supply energy
carb, fat, and protein
three nutrient regulate body process
vitamin, mineral, and water
Calculating caloric requirement
basal metabolic rate(BMR), male - 130 x 11cal/lb = 1430 cal/day. female - 130x10cal/lb = 1300 cal/day. total calories according to usual activity level - sedentary - 20%, light activity - 30%, moderate activity - 40%, high activity - 50%. ex. 1430 X 30% = 443. 1430+443 = xxx total daily calories.
Carbohydrates
Simple sugar and Starch - Sources - fruits, vegatables, grains, dried veg, milk, and sugar. Function - provide energy, spare protein so it can be used for other functions, prevent ketosis from inefficient fat metabolism. Significance - An adequate intake for total fiber is 25g/day (Women) and 38 g/day (Men); maximum level of 25% of total calories or less from added sugars. Low carbohydrate intake can cause ketosis; high simple sugar intake increases the risk for dental caries. Cellulose and other water insoluble fibers. Sources - whole wheat flour and wheat bran. Veg, apple. Functions - absorb water to increase fecal bulk. Decrease intestinal transit time. Significance - Are nondigestible; therefore are excreted. Help relieve constipation. North Americans are urged to eat more of all types of fiber. Excess intake can cause gas, distention, and diarrhea.
Water-Soluble fiber. Sources -oats, veg, fruits - prunes, pears, apple, banna, orange. Function - slow gastric emptying. Lower serum cholesterol level. Delay glucose absorption. Significance - Help improve glucose tolerance in diabetics.
Protein
Sources - Milk, and milk products. Meat, poultry, fish, eggs, dried peas and beans. Nuts. Functions - Tissue growth and repair component of body frame-work: bones, muscles, tendons, blood vessels, skin, hair, nails. Component of body fluids; hormones, enzymes, plasma proteins, neurotransmitters, mucus helps regulate fluid balance through oncotic pressure. Help regulate acid-base balance. Detoxifies harmful substances. forms antibodies. Transports fat and other substances through the blood. Provides energy when carbohydrates intake in inadequate. Significance - Expert recommend that we eat less animal protein and more vegetable protein. Protein deficiency is characterized by edema, retarded growth and maturation, muscle wasting, change in the hair and skin, permanent damage to physical and mental development (in children), diarrhea, malabsorption, numerous secondary nutrient deficiencies, fatty infiltration of the liver, increased risk for infections, and high mortality. Protein malnutrition occurs secondary to chronic diseases, such as cancer, aids, and COPD. It may also result from acute critical illnesses such as trauma and sepsis. It may also be seen in the homeless, elderly, fad dieters, adults addicted to drugs or alcohol, and people with eating disorder.
Fat
Sources - butter, oils, margarine, lard, salt pork, salad dressing, mayo, bacon. Whole milk and whole milk products. high fat meats. Nuts. Functions - provides energy, provide structures, insulate the body, cushions internal organs, necessary for the absorption of fat-soluble vitamins. Significance - High-fat diets increase the risk for heart disease and obesity and are correlated with an increased risk for colon and breast cancers.
Carbohydrates extra
- The only animal source of carbohydrate in the diet is lactose, or “ Milk sugar “. Easy to produce and store, making them the most abundant and least expensive source of calories in the diet worldwide. Carbohydrates are more easily and quickly digested than protein and fat. 90% of carbohydrate intake is digested. This percentage decreases as fiber intake increases. The liver stores glucose and regulates its entry into the blood. Insulin and glucagon keep serum glucose constant. Glucose is burned efficiently and completely and does not leave a toxic product for the kidneys to excrete. If muscle or liver glycogen stores are deficient, glucose is converted to glycogen and stores(glycogensis). When glycogen stores are adequate, the body converts excess glucose to fat and stores it as triglycerides in adipose tissue. The primary function of carbohydrates is to supply energy. All carbohydrate provide 4 calories per gram, regardless of the source. Recommended dietary allowance of essnetial nutrients refers to recommendation for avg daily amounts tht healthy population group should consume overtime. 50-100g are needed daily to provent ketosis. carb provide 45-60% of total calories for adult.
protein extra
Protein are required for the formation of all body structure, including genes, enzymes, muscle, bone, matrix, skin, and blood. Generally, animal proteins - eggs, dairy products, meats are complete, and plant proteins - grains, legumes, veg are incomplete. The only exception is soy. Complementary veg protein include corn tortilla with refried beans and lentil rice soup. Major function of protein is to maintain body tissues that break down from normal wear and tear and to support the growth of new tissue. Protein can be oxidized to provide 4 calories per gram. The recommended daily intake for protein for adults is 0.8g/kg of desireable body weight,, or about 46g for a woman weighing 127 lb and 56g for a man weighting 154 lb.
Fat extra
Insoluble in water and therefore insoluble in blood. Compose of carbon, hydrogen, and oxygen. 95% of the lipids in the diet are in form of triglycerides, the predominant form of fat in food and the major storage form of fat in the body. Saturated fats contains more hydrogen than unsaturated fats. Most animal fats are considered saturated and have a solid consistency at room temp. Conversely, most veg fats are considered unsaturated, remain liquid at room temp and are referred to as oils. Saturated fat tend to raise serum cholesterol levels. trans fat - partially hydrogenate liquid oils, they become more solid and more stable, raise serum cholesterol. Fat digestion occurs largely in the small intestine. bile, ssecreted by the gallblaader, emulsifies fat to increase the surface area so that pancreatic lipase can break down fat more effectively. most fats are absorbed into the lymphatic circulation with the help of a protein carrier and are transported to the liver. Fats are the most concentrated source of energy in the diet, providing 9 calories for every gram. fat increases the palatability of of the diet. In the body, fat aids in the absorption of the fat-soluble vitamins and provides insulation, structure, and temp control. fat intake be no more than 20%-35% of total caloric intake, which less than 10% of fat calories from saturated fats and less than 300mg/day of cholesterol.
Cholesterol
fatlike substance found only in animal products. It is not an essential nutrient. An important component of cell membrances and is especially abundant in brain and nerve cells. It also is used to synthesize bile acids and is a precursor of the steroid hormones and vitamin D. High serum levels are clearly associated with an increased risk for atherosclerosis. eating more unsaturated fat, and increasing fiber intake, which increases fecal excretion of cholesterol.
Food that have complete protein and low fat
lean meats, seafood, beans, soy, low-fat dairy, eggs, nuts and seeds.
Vitamins
organic compounds needed by the body in small amount. Most vitamins are active in the form of coenzymes, which, together enzymes, facilitates thousands of chemical reaction in the body. Vitamins do not provide energy(calories), they are needed for the metabolism of carbohydrates, protein, and fat. Vitamins are essential in the diet because most are not synthesized in the body or are made in insufficient quantities. Fresh food are higher in vitamins than processed foods because vitamins may be destroyed by light, heat, air, and during prepartion. Vitamins not naturally occuring in a food are added, such as vitamin D-fortified milk. process is called fortification. vitamins are classified as either water soluble or fat soluble. Water- soluble vitamins include vitamin C and the B-complex vitamins (ascorbic acid, thiamin, riboflavin, niacin, pyridoxine, biotin pantothenic acid, folate, cobalamin). They are absorbed through the intestinal wall directly into the bloodstreams. Vitamin A, D, E, and K, the fat-soluble vitamins, are absorbed with fat into the lymphatic circulation. They must be attached to a protein to be transported through the blood. The body stores excesses of the fat-soluble vitamins mostly in the liver and adipose tissue. Excessive intake particularly vitamin A and A is toxic. Folate supplementation during pregnancy has significiantly decreased the risk of children born with neural tube defects.
Vitamin C (Ascorbic acid) - water- soluble
sources - citrus fruits, broc-coli, green pepper, strawberries, greens. Function - collagen formation, antioxidant, enhances iron absorption. Signs and symptoms of deficiency - scurvy, hemorrhaging, delayed wound healing. Signs and symptoms of excess - Hot flashes, headache, nausea, diarrhea.
Vitamin Folate - water- soluble
sources - green leafy vegetables, liver. Function - RNA and DNA synthesis, formation and maturation of RBC. Signs and symptoms of deficiency - Macrocytic anemia; fatigue, weakness, pallor. Signs and symptoms of excess - none known.
Vitamin b12 (cyanocobalamin) - water- soluble
Sources - Animal products: organ meats, seafood. Functions - coenzyme in protein metabolism and formation of heme portion of hemoglobin. Signs and symptoms of deficiency - Pernicious anemia(b12 deficiency related to impaired absorption due to lack of intrinsic factor). Signs of symptoms of excess - none known.
Vitamin A (retinol, retinal, retinoic acid) water- soluble
Sources - liver, carrots, egg yolk, fortified milk. Functions - Visual acuity in dim light, formation and maintenance of skin and mucuous membranes; immune function. Signs and symptoms of deficiency - Night blindness, rough skin, bone growth ceases. Signs and symptoms of excess - anorexia, loss of hair, dry skin, bone pain, vomiting, birth defects during pregnancy.
Vitamin D (cholecalciferol, ergosterol) water- soluble
sources - sunlight, fortified milk, fish liver oils. Functions - calcium and phosphorus metabolism, stimulates calcium absorption. Signs of Symptoms of deficiency - retarded bone growth, bone malformation. Signs of symtoms of excess - Excessive calcification of bones, renal calculi, nausea, headache. bone metabolism: maintain serum calcium level
Vitamin E (tocopherol) water- soluble
sources - vegetable oils, wheat, germ, whole grain products. Functions - Antioxidant protects vitamin A, heme synthesis. Signs and symptoms of deficiency - increased RBC hemolysis and macrocytic anemia in premature infants. Signs and symtoms of excess - relatively nontoxic, although large doses can cause fatigue, diarrhea, and enhance action of anticoagulant medications.
Vitamin K - water- soluble
sources - dark, green leafy vegetables; synthesized in intestines from gut bacteria. Functions - synthesis of certain proteins necessary for blood clotting. Signs and symptoms of deficiency - hemorrhagic disease of newborn, delayed blood clotting. Signs and symptoms of excess - Hemolytic anemia and liver damage with synthetic vitamin K.
Minerals
inorganic elements found in all body fluids and tissues in the form of salt or combined with organic compound. Excessive soaking and cooking in water can cause loss of minerals from food. Minerals are commonly not destroyed by food processing. Macrominerals(bulk minerals), minerals needed by the body in amounts greater than 100mg/day, include calcium, phosphorus (phosphates), sulfur (sulfate), sodium, chloride, potassium, and magnesium. Microminerals, or trace elements, are minerals needed by the body in amounts less than 100 mg/day.
Calcium ( Macrominerals)
Sources - milk and dairy products, canned fish with bones, greens. Functions - bone and tooth formation, blood clotting, nerve transmission, muscle contraction. Signs and symptoms of deficiency - tetany, osteoporosis. Signs and symptoms of excess - renal calculi in susceptible people.
Sodium (macrominerals)
Sources - salt, processed foods. Functions - Major ion of extracellular fluid, fluid balance, acid-base balance. Signs and symptoms of deficiency - hyponatremia; muscle cramps, cold and clammy skin. Signs and symptoms of excess - Edema, weight gain, high blood pressure if susceptible.
Potassium (Macrominerals)
Sources - whole grains, fruits, leafy vegatables. Functions - Major ion of intracellular fluid, fluid balance, acid-base balance.. Signs and symptoms of deficiency - hypochloremia: muscle cramps and weakness, irregular heartbeat. Signs and symptoms of excess - hyperkalemia: irritability, anxiety, cardiac arrhythmia, heart block.
