Basic Nutrition Flashcards
A healthy, balanced diet includes these three major nutrients (macronutrients)
carbohydrate, protein, fat
Which foods provide more of the essential nutrients that we’re often lacking?
fruit, vegetables, whole grains and seafood
Bread, cereal, fruit and vegetables are the best source of which important nutrient?
carbohydrate
Chicken, legumes (dried beans and peas), fish, soy foods and eggs are a good source of which nutrient?
protein
Which foods are part of the dairy group?
milk, cheese and yogurt
Use these plate proportions for healthy meal planning
½ vegetables and fruit, ¼ protein, ¼ whole grains
Which nutrient has the most calories per gram of weight?
fat
Which type of fat helps promote a healthy heart and cardiovascular system?
mono-unsaturated
Healthier types of fat are typically
liquid at room temperature
Which food components provide little nutritional value and can be harmful when we eat too much?
salt, sugar, cholesterol
Which of the following are sugar-sweetened beverages that provide little to no nutritional value?
fruit juice drinks
Which type of grain is the healthiest and contains the most natural nutrients?
whole grains
What percentage of our grain intake (bread, cereal, rice, pasta, crackers) should be whole grains to support overall good health?
50%
Diet
refers to one’s usual pattern of food choices
What type of significant risk factors will a poor diet result in?
Cardiovascular disease
Diabetes
Obesity
Certain cancers
Nutrients
substances in food needed for growth, repair, and maintenance of cells. Carbs Fats Proteins Vitamins Minerals Water
Non-nutrients
naturally occurring substances in foods that have no nutritional value, but still provide beneficial effects on the body.
Phytochemicals
Antioxidants
Natural foods
minimally processed and contain no artificial additives such as synthetic colors or flavors
Organic foods
grown w/out the use of man-made pesticides and fertilizers
Functional foods
fortified or enriched foods that have potentially beneficial effect on health
Probiotics
live bacteria that may benefit health
Digestion
process of breaking down complex food molecules into nutrients that the body can use.
Enzymes speed up chemical reactions and participate in the process of digestion.
Absorption
the passage of nutrients through the walls of the intestines and eventually into the bloodstream
Water-Soluble nutrients
dissolve in water and are processed by the kidneys, excess are excreted in the urine. (Vit Bs, C)
Fat-soluble nutrients
are stored in the liver and body fat; therefore, they can accumulate and reach toxic levels. (Vit A, D, E, K)
Energy: Metabolism
refers to all of the chemical changes (reactions) that take place within the body
What is a unit of energy
calorie
What contains calories?
Carbohydrates, fats, proteins, and alcohol contain calories.
What can’t the body extract energy from?
vitamins, minerals, and water
Simple carbohydrates
sugars, including mono- and disaccharides
Complex carbohydrates (starches)
contains hundreds of glucose molecules
Carbohydrates should make up what?`
45% to 65% of calories, primarily from complex, high-fiber foods
Complex Carbohydrates
Higher in fiber and digest more slowly.
Ex) vegetables, whole grains, legumes.
Lipids
Includes triglycerides and cholesterol
Some dietary fat is necessary for health.
More concentrated form of calories
Mono/polyunsaturated vs. saturated
Lipids and Health
High-fat diet is related to weight gain.
Diets high in saturated fat are linked to high blood cholesterol and cardiovascular disease.
Unsaturated fat consumption is linked to lower risk of heart disease.
Omega-3 fatty acids may reduce heart disease risk and improve joint mobility.
Mediterranean vs. Western diet
Trans fatty acids
produced when vegetable oil is chemically changed through a process known as hydrogenation; they act like saturated fats in the body.
Fat substitutes
such as Olestra, Oatrim, and Simplesse, may produce unpleasant side effects and interfere with the absorption of certain vitamins.
Protein
Builds, maintains, and repairs cells
Made up of amino acids (11 non-essential, 9 essential)
Animal proteins vs. plant proteins
Proteins and health
15% to 20% of your total daily intake should be protein.
Vegetarian diets
contain little or no animal foods; protein sources are grains, legumes, and other non-animal sources.
Protein and Health
Excess protein is not used to build bigger muscles.
Extra amino acids can be used for energy or converted to fat and stored.
Food Allergy
is the result of the immune system’s inappropriate response to harmless proteins (allergens) in foods.
What proteins are likely to cause allergic reactions?
Proteins in cow’s milk, eggs, peanuts, tree nuts, wheat, soybeans, fish, and shellfish
What results in inflammation of the lining of the small intestine?
Hypersensitivity to gluten, a protein in wheat, rye, and barley.
The body cannot absorb nutrients from food as a result.
Vitamins
Needed to regulate growth; release energy from carbohydrates, fats, and proteins; and maintain tissues
Do not supply energy to the body
Fat-soluble vs. water soluble
Antioxidants
protect the chemical structure of polyunsaturated fatty acids from the destructive effects of certain substances called free radicals.
Minerals
Elements, such as calcium, iron, and sodium
They have a wide variety of roles in the body.
Examples: calcium, iron, magnesium
Calcium
Most plentiful mineral in the body
Low intake increases risk for osteoporosis.
Estrogen stimulates bones to maintain their mass and retain calcium.
Vitamin D and magnesium are also important for bone health.
Iron
Found in hemoglobin, the substance in blood that transports oxygen. Cells need oxygen to release the energy stored in glucose.
Premenopausal women are at risk of iron deficiency.
People with anemia often report feeling tired because their cells are unable to obtain adequate amounts of energy.
Hemochromatosis
an inherited condition that increases blood iron levels, which can damage organs.
Water
Essential for life
Dissolves and transports materials, eliminates wastes, lubricates joints, and participates in chemical reactions.
Dehydration is a serious and potentially life-threatening condition.
Most people can maintain fluid and mineral balance by eating a variety of foods and drinking water before and during activity.
The Basics of a Healthy Diet
To obtain a nutritious diet, people should eat a variety of nutritious foods daily.
Nutritional adequacy and balance are the two key features of a nutritious diet.
The best approach is to mostly consume food with high-quality nutrients, such as vegetables, whole grains, and lean proteins, and to limit foods associated with health risk, such refined grains, added sugar, and trans fats.
Balanced meals
Grains - Make Half your Grains Whole 6-8 oz. equivalents Vegetables - Vary your Veggies 2.5 – 3 cups Fruits - Focus on Fruits 1.5 – 2 cups Dairy - Get Calcium-Rich Foods 3 cups (fat-free or low fat) Protein - Go Lean with Protein 5.5 – 6.5 oz. equivalents
Malnutrition
when diets supply inadequate or excessive amounts of nutrients
Undernutrition
occurs when diet does not contain enough nutrients.
14.5% of U.S. households
Overnutrition
results from consuming excessive amounts of nutrients
Pregnancy
A woman’s nutritional status prior to conception has a significant impact on the health of her baby.
Folate (folic acid) deficiency during early pregnancy has been linked with neural tube defects such as spina bifida in newborns.
Breastfeeding offers many advantages to infants and their mothers.
Adolescents are more likely to become what?
overly concerned about body size and shape and, as a result, may experiment with dietary supplements or limit nutritious foods in an effort to lose weight.
Elderly persons may consume poor diets because?
they have limited incomes or conditions such as arthritis that make it difficult to prepare meals.
What else contributes to poor nutritional status among elderly?
Depression and lonliness
