Ch. 1 Linking food and heath Flashcards
What is nutrition?
the study of how food nourhises our body and influences our health. Digest, abosrb, store, use
What did nutrition research focus on
- Supporting health and preventing and treating chronic illnesses. Early eating patterns lacked vitamins led to nutrient deficent issues.
How is nutrition looked at now?
Food conusmption, digestion, absorbtion, factors that influence eating patterns, food safety, recommended amounts.
How does nutrition support health?
- Supports wellness which is the ability to make good choices that enhance life. Nutrients are broken down to macromolecules that can be used by the tissues.
Lack of nutrition
- Plays a role in diease development, deficent dieases scrurvy, cancer, foods in iron and folic acid help
What defines a nutrient
Chemicals found in foods that are crtical to human growth and function, the body is unable to syethesize in good amounts.
Six classess of essenitals
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Water
Organic vs Inorganic
Organic refers to contain carbon and nutrients like carbs fats, proteins, vitamins are all organic
Inorganic does not so things like water and minerals
Macronutrient vs micronutrient
Macronutrient are nutrients needed in larger amounts that direclty give energy so fat, protein, carbs, oils
Micronutrients are needed in smaller amounts and are vitamins and minerals.
Macros
Energy measured KJ and Kcal
Kcal
amount of energy required to raise 1kg water by 1 degree.
1kcal = 1000 calories
1 kcal= 4.2 Kilojoules (KJ)
Carbohydrates
PRIMARY source of fuel for the body and brain. Carbon, hydrogen, oxygen
Proves 4kcal/g of energy
Grains, fruit, veggies, nuts seeds, dairy
Fats or lipids
Type of lipid, organic molecule that are insoluble in water, fatty acids, triglycerdies, chloestrol
- Provide 9 kcal/g ( more than carbohydrates)
- Carbon, hydrogen, oxygen
- Butter, margaine, vegetable oils such as canola oils, sunflower oil
- Source of fuel when at rest or low intense excerise
Proteins
Chains of amino acids
- can supply 4kcal/g of energy
- Have carbon, oxygen, nitrogen, hydrogen
Has nitrogen group, carboxyl group,
Meat, seeds, nuts, dairy
- Supports tissue growth, repair, and maintenance, bones, metabolisum. fluid balance
CHO ( sugar and starches)
- 4 kcal/g
- FIber is a carb but does not give energy
Lipids
Concentrated energy form
Fats or oils are tryglycerides
Provides 9kcal/g energy
Proteins
Build of amino acids
Repair, cell growth , maintenance
Meat, milk, fish, grains
4 kcal/g
What are the at water energy levels for each macromolecule?
- Carbohydrate: 4kcal/g
- Fats: 9kcal/g
- Proteins 4kcal/g
- Alcohol has 7 kcal/g
How can you calculate the energy yielded from a meal?
- Divide into three macromolecules of fats, carbs, and proteins and find the grams .
- Multiply grams by the at-water energy levels : 10g x 9kcal/g grams cancel and = 90kcal
- Add all the groups kcal values
Micronutrients
Regulation of the body’s functions
Vitamins and minerals are examples and do not provide kcal’s.
Nutrients needed in smaller amounts to support normal body functions.
What does energy density refer to ?
High amount of energy packed in
Vitamins
Organic molecules that aid in regulating body processess. Absorbed, stored, transported
- Fat / Water soluble
Which vitamins are fat-soluble
A, D, E, K and are stored in the body which can lead to toxcity
Water-soluble vitamins
C and B are soluble in water and are not stored in the body. They can not be toxic due to the excessive storage.
Minerals
Inorganic substances required for the body. Fluid regulation, energy production, bone health.
- Ca, sodium are major minerals needed in larger amounts and trace minerals like iron and copper needed in smaller amounts.
Minerals and vitamins
- Vitamins: organic essenitials ( water and fat soluble) Support body energy production, regulate body. Can be broken down.
- Minerals: inorganic , no energy made. They are indestructable in simplest form. Fluid regulation, bone health.
Role of water
- Macronutrient ( large amounts)
- No energy yielded
What are the three functions of nutrients?
- Provide energy: macronurteints and micro’s release energy. reactions release energy contained in CHO and lipids, proteins
- Structure: maintain form, proteins forms tendons, lipids make membranes.
- Regulate Body: metabolic reactions- protein, vit/minerals speed up reactions, water..
Dietary Reference Intake DRI
Specific reference values for each nutrient. Idenifty amounts needed to keep good health. DRI are for healthy individuals only.
4 values of the DRI
- Estimated Average Requirement EAR
- Recommended Dietary Allowance RDA
- Adqeuate Intake AI
- Tolerable Upper Intake
EAR
- the average daily intake level of a nuitrient that meets the needs of 50% of the healthy people in a certain population.
- Determines the RDA
Recommended Dietary Allowance RDA
Average daily intake level required to meet the needs of 97-98% of healthy people in a certain stage of life.
The aim percentage
Adequete Intake
Recommended average daily intake level for a nuitrent that is assumed
Observations and estimations
When RDA is not established ( vit. k, fats)
Tolerable Upper Intake Level
Highest daily avaerage that is not likely to have adverse effects
The highest the body can take before becoming too toxic
Adverse risk anything higher
Types of DRI’s
- Acceptable Macronuitrent Distrubution Range AMDR
- Estimnated Energy Requirement EER
What is AMDR?
The range of energy from carbs, lipids, and proteins that will reduce risk of diease. The amount of kcal recommended.
Expressed via percentages:
1. 45-65% from carbohydrates
2. 10-35% from protein
3. 20-35% from fat
What is EER
Average dietary energy intake predicated based on individual age, gender etc. Energy intake = Energy expediture
