Ch 1 Linking Food And Health Flashcards
what is nutrition?
Nutrition
The study of food including
-how food nourishes our bodies
- how food influences our health
Nutrition is a relatively new discipline of science
what is nutrition?
Nutrition research focuses on
Supporting health and preventing and/or treating chronic diseases
what is nutrition?
Nutrition involves study of the following
-food consumption
-food digestion
- food absorption
-food storage
- factors that influence eating patterns
- recommended amounts of types of foods
- food safety
- the global food supply
how does nutrition support health?
Nutrition supports
Health and wellness
how does nutrition support health?
Wellness
A multidimensional, active process by which people make choices to enhance their lives
how does nutriotn support health?
Wellness includes
Physical
Emotional
Social
Occupational
Spiritual health
how does nutrition support health?
Critical components of wellness
Nutrition
Physical activity
wellness
physical health
Includes nutrition and physical activity
wellness
spiritual health
includes spiritial values and beliefs
wellness
emotional health
includes positive feelings about oneself and life
wellness
social health
includes:
family
community
socail environment
nutrition and chronic disease prevention
nutrition can prevent disease:
nutrient-deficiency diseases
scurvy
pellagra
nutrition and chronic disease prevention
nutrition can prevent disease:
3 chronic diseases STRONGLY associated with POOR nutrition
heart disease
stroke
diabetes
nutrition and chronic disease prevention
nutrition can prevent disease:
diseases in which nutrition plays a role
osteoarthritis
osteoporosis
nutrition and chronic disease prevention
obesity is the primary link between
POOR nutrition and mortality
leading causes of death in the U.S.
- diseases of the heart
- cancer
- chronic respiratory disease
- unintentional injuries
- stroke
- alzheimer’s disease
- diabetes mellitus
- influenza and pneumonia
- inflammatory kidney disease
- suicide
healthy people 2020
nutrition is so important it became a
national goal
healthy people 2020
the HEALTHY PEOPLE plan identifies
goals and objectives to reach by 2020
revises every decade
healthy people 2020
goals of HEALTHY PEOPLE 2020:
attain high-quality, longer lives free of preventable disease, disability, injury and premature death
acheive health equity, eliminate disparitires, and improve the health of all groups
create social and physical environments that promote good health for all
promote quality of life, healthy development, and healthy behaviors across all life stages
what are nutritents?
nutrients:
chemicals in foods that are critical to human growth and function
what are nutrients?
there are 6 groups of essential nutrients found in foods:
carbohydrates
vitamins
fats and oils
minerals
proteins
water
6 groups of essential nutrients
carbohydrates
functions: primary energy source for the body
composed of: chains of carbon. hydrogen, and oxygen
best food sources: whole grains, vegetables, fruits
6 groups of essential nutrients
fats and oils
functions: important source of energy at rest and during low-intensity exercise
composed of: carbon, hydrogen, and oxygen
best food sources: vegetable oils, butter, dairy products
6 groups of essential nutrients
proteins
functions: support tissue growth, repair, and maintenance
composed of: amino acids made up of carbon, hydrogen, oxygen, and nitrogen
best food sources: meats, dairy products, seeds, nuts, legumes
6 groups of essential nutrients
vitamins
funcitons: assist with release of macronutrients; critical to building and maintaining bone, muscle, and blood; support immune funcion and vision
composed of: fat-soluble and water-soluble compounds
best food sources: fruits, vegetables, dairy products, meats
6 groups of essential nutrients
minerals
functions: assist with fluid regulation and energy production; maintain health of blood and bones; rid body of harmful by-products of metabolism
composed of: single elements such as sodium, potassium, calcium, or iron
best food sources: fruits, vegetables, dairy products, meats
6 groups of essential nutrients
water
functions: ensures proper fluid balance; assist in regulation of nerve impulses, body temp, and muscle contractions
composed of: hydrogen and oxygen
best food source: water, juices, soups, fruits, vegetables
what are nutrients? (cont’d)
macronutrients
nutrients required in relatively large amounts
-provide energy
-carbohyrdates, fats & oils, proteins
what are nutrients? (cont’d)
micronutrients
nutrients required in smaller amounts
-vitamins and minerals
macronutrients provide energy
we measure energy in
kilocalories (kcal)
macronutrients provide energy
kilocalorie (kcal)
amount of energy required to raise the temp of 1 kg of water by 1 degree celsius
macronutrients provide energy
on food labels “calorie” actually refers to
kilocalories
carbohydrates
carbohydrates are the primary source of
fuel for the body, especially for the brain
carbohydrates
carbohydrates provide
4 kcal per gram
carbohydrates
carbohydrates contain
carbon
hydrogen
oxygen
carbohydrates
carbohydrates are found in
grains
vegetables
fruits
legumes
dairy
nuts
seeds
fats
fats are composed of
lipids, molecules that are insoluble in water
fats
fats provide
9 kcal per gram
fats
fats contain
carbon
hydrogen
oxygen
fats
fats are found in
butter
margarine
vegetable oils (such as canola oil, olive oil, sunflower oil, and more)
fats
fats are an important source of fuel for our bodies during times of
rest or low-intensity exercise
fats
our bodies can store fat which can be used for energy while we are not
eating
fats
fats are the source of
fat-soluble vitamins
essential fatty acids
proteins
proteins are chains of
amino acids
proteins
proteins can supply
4 kcal of energy per gram but are not usually a primary source of energy
proteins
proteins contain
carbon
hydrogen
oxygen
nitrogen
proteins
protein sources include
meats
dairy products
seeds
nuts
legumes
proteins
proteins are important for
building cells
maintaining bones
repairing damaged tissues
regulating metabolism
fluid balance
micronutrients
vitamines and minerals are known as
micronutrients
micronutrients
micronutrients
nutrients needed in relatively small amounts to support normal health and body funtion
neither vitamins nor minerals provide kilocalories
vitamins
vitamins
organic molecules that assist in regulating body processes
vitamins
vitamins are classified by the way they are
absorbed
transported
and stored in the body
fat-soluble vitamins
water-soluble vitamins
overview of vitamins
fat soluble vitamins are
A
D
E
K
overview of vitamins
distinguishing features in fat-soluble vitamins
-soluble in fat
-stored in the human body
-toxicity can occur from consuming excess amounts which accumulated in the body
overview of vitamins
water soluble vitamins are
C
B vitamins (thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, biotin, folate
overview of vitamins
water-soluble vitamins distinguishing features
-soluble in water
-not stored to any extent in the human body
-excess excreted in urine
-toxicity generally occurs as a result of vitamin supplementation
minerals
minerals
inorganic substances required for body processes
minerals
minerals include
sodium
calcium
iron
potassium
magnesium
minerals
minerals have many different functions such as
-fluid regulation
-energy production
-essential to bones and blood
-help eliminate harmful by-products of metabolism
overview of minerals
major minerals include
calcium
phosphorus
sodium
potassium
chloride
magnesium
sulfur
overview of minerals
major minerals distinguishing features
-needed in amounts greater than 100mg/ day in our diet
-amount present in the human body is greater than 5 g (5,000 mg)
overview of minerals
trace minerals include
iron
zinc
copper
manganese
fluoride
chromium
molybdenum
selenium
iodine
overview of minerals
trace minerals distinguishing features
-needed in amounts less than 100 mg/day in our diet
- amount present in the human body is less than 5g (5,000 mg)
water supports all body functions
water is an
inorganic nutrient that is vital for health and survival
water supports all body functions
water is involved in many bodily processes
-fluid balance
-nutrient transport
-nerve impulses
-removal of wastes
-muscle contractions
-body temp
determining nutrient needs
dietary reference intakes (DRIs) identify the
-amount of a nutrient needed to prevent deficiency disease in healthy people
-amount of a nutrient that may reduce the risk of chronic disease
-upper level of safety for nutrient intake
DRIs for most nutrients
EAR
estimated avg requirement
-is the avg daily intake level estimated to meet the needs of 1/2 of the healthy people in a particular life stage and gender group
-scientists use it to calculte the RDA
meets nutrient needs for 50% of individuals
DRIs for most nutrients
RDA
recommended dietary allowance
-avg daily intake level required to meet the needs of 97-98% of healthy people
-AIM FOR THIS AMOUNT
meets nutrient needs for 97-98% of individuals
DRIs for most nutrients
AI
adequate intake
-the avg daily intake level assumed to be adequate
-based on observations and estimates from experiments
-it is used when an EAR cannot be determined
-AIM FOR THIS AMOUNT IF THERE IS NO RDA!! vitamin D,K, fluoride, anf chromium
DRIs for most nutrients
UL
tolerable upper intake level
-highest avg daily intake level that is not likely to have adverse effects on the health of most people
-consumption of a nutrient at levels above the UL is not considered safe
-DO NOT EXCEED THIS AMOUNT ON A DAILY BASIS
DRIs related to energy
AMDR
acceptable macronutrient distribution range
-the recommended range of carb, fat, and protein associated with reduced risk of chronic disease
-the range of macronutrient intake that provides adequate levels of essential nutrients
DRIs related to energy
EER
estimated energy requirement
-the avg daily energy intake to maintain energy balance
-based on age, gender, weight, height, and level of physical activity
determining nutrient needs
DRIs consist of 4 values
-estimated avg requirement (EAR)
-recommended dietary allowance (RDA)
-adequate intake (AI)
-tolerable upper intake level (UL)
DRIs and energy
2 DRIs apply to energy specifically
-estimated energy requirement (EER)
-acceptable macronutrient distribution range (AMDR)
Interpreting Nutrition Research
Research involves applying the scientific method
*Observation and description of a
phenomenon
* Creation of a hypothesis
* Design of a repeatable experiment
* Collection, analysis, and interpretation of data
* Formation of a conclusion, or proposal of an
alternative hypothesis
* Development of a theory based on repeated
experiments
Types of Research Studies
- Animal versus human studies: Drawbacks: ethical concerns, and results
may not apply to humans - Epidemiological studies
- Observational studies
Can only indicate relationships between
factors - Case control studies
- Clinical trials
Clinical Trials
In clinical trials, an intervention’s effect on a
certain disease or health condition is tested
using two groups
- the experimental group and
the control group
Randomized trials - Single- and double-blind experiments
- Placebo: an imitation treatment that has no
effect, given to the control group in
placebo-controlled double-blind randomized
clinical trials
Evaluating Nutrition-Related Claims
Ask these questions to determine scientific
validity
Who is reporting the information?
* What are their credentials?
* Who conducted the research and who paid
for it?
* Is there a conflict of interest?
Evaluating Nutrition-Related Claims (cont.)
Is the report based on reputable research
studies?
* Was there a control and an experimental
group?
* Was the sample size large enough to rule out
chance variation?
* Was a placebo effectively administered?
* Was it a double-blind study?
* Is the report based on testimonials?
* Are the claims too good to be true?
Determining a Website’s Reliability
Look at:
- The website sponsors’ credentials
- Whether the date of the website is recent
- The Internet address: “.gov”, “.edu”, and
“.org” are generally considered reliable
Whom Can You Trust?
Trustworthy experts are educated and
credentialed
- Registered dietitian (RD)
- Licensed dietitian
- Nutritionist with credentials and experience
- Professional with advanced degree(s) in
nutrition (MS, MA, or PhD in nutrition) - Physician with appropriate expertise in
nutrition
Whom Can You Trust? (cont.)
Government agencies are usually trustworthy
The Centers for Disease Control and
Prevention (CDC) supports two large national
surveys
* National Health and Nutrition Examination Survey
(NHANES)
* Behavioral Risk Factor Surveillance System survey
(BRFSS)
* National Institutes of Health (NIH) focuses on
specific areas of research, including cancer;
heart, lung, and blood diseases; diabetes;
and alternative medicine
Whom Can You Trust? (cont.)
Professional organizations publish cutting-edge
nutrition research and information
* These include
- Academy of Nutrition and Dietetics (AND)
- American Society for Nutrition (ASN)
- American College of Sports Medicine (ACSM)
- The Obesity Society (TOS)
In Depth: New Frontiers
Nutrigenomics studies the interactions among
genes, the environment, and nutrition
- Key theory: foods and environmental factors
can “switch” some genes on while turning off
others - Could help in reducing risk of diet-related
disease, treating existing conditions through
diet, and making personalized nutrition
possible
In Depth: New Frontiers (cont.)
The human genome is the set
genes making
up the DNA in the nucleus of a human cell
In Depth: New Frontiers (cont.)
The human microbiome is the set of genes
belonging to microorganisms that inhabit the
human body
- Our health is affected by the way they interact
with our human cells and genes that are
required for digestion - GI flora: helpful bacteria in our
gastrointestinal (GI) tract
In Depth: New Frontiers (cont.)
Functional foods
have biologically active
ingredients that provide health benefits beyond
basic nutrition
In Depth: New Frontiers (cont.)
kinds of functional foods
- Probiotics contain live microorganisms that
improve the intestinal microbial balance - Prebiotics are nondigestible food ingredients
that stimulate the growth and/or activity of
probiotic bacteria - Phytochemicals are naturally occurring plant
compounds believed to have health-
promoting effects in humans
