beginning of sem- 1/24/25 Flashcards
which class tends to be the most health focused?
middle class
hunger
internal body mechanism; biological drive to eat
satiety
a feeling of satisfaction that temporarily halts eating desires
appetite
psychological drive to eat (environmental); smell of popcorn
hypothalamus
regulates satiety
bad eating leads to
-hypertension
-heart disease
-cancer
-diabetes
6 classes of nutrients
- carbs
- lipids (fats & oils)
- proteins
- vitamins
- minerals
- water
macros (large amounts needed)
carbs, lipids, proteins
micros (small amounts needed)
vitamins, minerals, water
simple sugars
small molecules (fruits, veggies, dairy); table sugar (sucrose), glucose
complex carbs
formed when simple sugar join together;
starch
complex carb made out of hundred of glucose units
complex carbs examples
breads, grains, cereals
digestion
cells in small intestine break down simple carbs but not complex
fiber:
provides bulk for the stool; formed in large intestine
insufficient carbs
glucose from protein
fatty acids
- regulate BP, repair vital cell parts
how many tablespoons of common plant oil do we need?
4 tablespoons
what do vitamins do?
-enable chemical reactions
-release energy trapped in carbs, fats, proteins
how many vitamins are there?
13
which are fat soluble vitamins?
a, d, e, k
which are water soluble?
b, c
which are water soluble?
b, c (fruits and veggies)
how much of major minerals do you need?
more than 100 mg
how much of trace minerals do you need?
less than 100 mg
what are minerals that function based on electrical charge when dissolved in water?
electrolytes
do men or women need more water
men
how much water makes up the body?
60%
what are known as superfoods that are not essential but have many benefits and are found in fruits and veggies?
phytochemical
protein
4 kcal/g
carbs
4 kcal/g
fats
9 kcal/g
alcohol
7 kcal/g
nutrient density equation
amount of nutrient per serving/amount of calories per serving
5 major foods groups
fruits, veggies, grains, protein, dairy
energy density
content of food with weight of food
what measures how closely Americans follow the dietary guidelines?
HEI (CURRENTLY 59%)
antioxidant
a substance that has the ability to prevent or repair the damage caused by oxidation
children/adolescents exercise recs
60 min a day
first 6 months diet
human milk
plate: how much veggies/fruits
1/2 the plate
plate: how much dairy?
2-3 cups a day
how much of grains should whole grains?
1/2 of them
discretionary calories
calories to enjoy once your required nutrient needs are met
mediterranean diet effects
low chronic disease and long life expectancy
nutritional status is determined by:
measurements, physical exam, blood/urine, economical evaluation
hidden hunger
a lack of vitamins and minerals
subclinical deficiency:
not observable
anthropothetic assessment
measurement of body weight and the length and proportions of the body
biochemical assessment
blood, feces (nutrient concentrations)
clinical assessment
eyes, skin, tongue (physical/touch)
ABCDE assessments
anthropothetic, biochemical, clinical, dietary, environmental
RDA
daily amount of a nutrient that will meet the needs of 98% of individuals
AI
based on people who appear to be maintaining good health; for nutrients not enough researched/we know about
EER
calorie needs; takes age, sex, etc into account
tolerable upper intake value
for vitamins and minerals
DV/daily value
standard used on food labels; 2000 calorie diet; fat and cholesterol and sodium is set on a max value, not one to strive for
DRI
-chronic disease risk reduction intake (CDRR)
-sodium and cardiovascular health
-established 2019
What makes a nutrient essential?
Body does not make it or enough of it
Deficiency without it
Roles of nutrients
Energy (calories)
Growth and maintenance
Regulating body processes
Scientific method:
Observation/question
Hypothesis
Review current knowledge
Design studies
Analyze data and draw conclusions
Share results with peers
Conduct more
Meta analysis:
examining data from several independent studies to find overall trends; ask yourself: how many studies are they using?
Randomized control trial:
researchers are MANIPULATING/ putting people into groups and giving treatments; look for randomly ASSIGNED
Cohort study:
type of observational study where groups of people are monitored over time; help us find incidents; monitor development of disease and exposure to risk factors; measurements on SAME participants taken at DIFFERENT times; MEASURED OVER TIME
Case-control study:
observational; comparing subjects with disease/condition compared to similar subjects without disease/condition; helpful for studying rare diseases/outcomes
Cross-sectional study:
observational study; researchers are not manipulating; looks at data from a group at a certain point in time; uses questionaries or surveys; can include calculations; determines prevalence (number of people with a given characteristic at a point in time); PREVALENCE
“A food to limit” is
higher in concentrated sources of sugar count as added sugar (honey, syrup, jelly)
Refined:
grain milled to remove parts of the grain for improved taste and shelf life, loses nutrients
Enriched:
nutrients lost in the milling process are added back
Fortified:
adding nutrients to a food that weren’t originally present
Refined/enriched grains (without added sugar or fat) count as nutrient dense (white rice, pasta)
Messages from dietary guidelines:
Follow healthy dietary pattern
Customize choices
Nutrients dense foods to meet needs; calorie limits
Limit added sugar, fat, sodium
b vits like thiamin, iron, fiber
Grains
vit a and c. folate, potassium, fiber, phytochemicals(from plants)
fruits and veggies
iron, zinc, B12 (animal products), protein
protein
calcium, vitamin d and B12, protein
dairy
Equivalence:
are we getting enough of a food group (not including details of calories)
1/2 cup raisins=
1 cup fruit
