Ch 5- Understanding Nutrition and Your Diet Flashcards
eating is a very complex behavior
there are 6 meanings and uses of food, more to it than just needing it to live
physiological use of food
- need nutrients
- respond to hunger
social use of food
- social interaction with food is key
- ex: gift, expression of hospitality, family gathering, holidays, festive occasions
emotional use of food
- eating due to emotions- or not eating
- express love, affection, caring
- punishment/reward
- comfort or soothe
- “food is my best friend”
- deal with food how we do feelings- starve, stuff, swallow
religious use of food
- dietary restrictions (constant or during certain times)
- part of a ceremony
cultural use of food
- types of food/eating patterns vary globally/regionally
- “family recipes”
political use of food
- food is bother personal and political
- state dinners
- fund raisers
- hunger strikes
- food rations
- food embargo
- vegetarian diets (some people view this as a political choice)
Guidelines for a healthy adult
No chronic conditions
No special dietary needs (elite athlete, pregnant/breast-feeding, vegetarian)
Nutrients
Elements in food
Required for energy, growth, repair and regulation of body processes
Macronutrients
- Provide calories – energy or stored as fatty tissue
- Carbohydrates, fat, protein
3 macronutrients
- Carbohydrates
- fat
- Proteins
Carbohydrates
- Major energy source
- 46–65% of calories
- 4 cal/Graham – all types both simple and complex
- Simple carbohydrates
- Simple carbohydrates – digested more quickly example sugar
- Complex carbohydrates – more fiber, vitamins and minerals
Fats
-9 cal/gram =concentrated for of energy -satiety=caused feeling of fullness -palatability=pleasing taste 20-35% of calories should come from fats
Saturated fats
(carefully limit)
- usually solid at room temperature
- animal sources
- tropical oils (palm, palm kernel, coconut)
trans-fatty Acids
(avoid)
- hydrogenated oil (added a hydrogen)
- increase risk of CHP
- extends shelf life and keeps food from separating
unsaturated fats
usually liquid at room temperature
monounsaturated fats
- 1 hydrogen missing
- olive, peanut
polyunsaturated fats
more than one hydrogen missing
-safflower, soybean, corn
protiens
- amino acids=building blocks of muscles, bones and blood
- essential amino acids (9)
- sources= animal products, eggs, dairy
- 4 caloris/gram
- 10-35% of calories could come from proteins
complete protein
contains all 9 essential amino acids
-incomplete protein foods can be combined to provide sufficient nutrients (ex;vegetables, grains, legumes)
micronutrients
- no calories
- vitamins, minerals, water
vitamins
- organic compounds required in small amounts
- energy production, use of minerals, growth of healthy tissue
fat soluble vitamins
can be stored in you body: A,D,E,K
water soluble vitamins
can not be stored, excreted if excess: B-complex, C
minerals
- 5% of body composition
- 21 minerals recognized for good health
- muscle and heart function, blood clotting, protein synthesis, red blood cells formation
- iron and calcium
water
- most essential nutrient
- half of our body weight
- medium for nutrient and waste transport, controls body temperature, most bio chemical reactions
- 6-10 glasses/day
fiber
not a nutrient but worth mentioning
- important component of sound nutrition
- plant material, not digested
- grains, fruits, vegetables
- adults=21-38 grams/day (most only get 11)
Recommended diet
- 55-60% CABOHYDRATES (mostly complex)
- 30% or less=fat
- 15-20% protein
2010 dietary guidelines
enjoy your food, but just eat less, avoid oversized portions
2010- foods to increase
half of your plate should be fruits and vegetables
half of you grains should be whole grains
drink fat-free or low fat milk (1%)
2010 foods to reduce
- reduce salt intake
- drink water, not sugary drinks
Reading food labels
- compare within food categories
- guideline=100 calories of food per 3 grams of fat
- 3 grams X 9 calories= 27/100= 27%
fast foods
- high% of calories from fat
- high in salt and sugar
- “supersize menus”
vegetarian diets
-rely on plant sources
pesco-vegetarian
eat fish, dairy, eggs
lactovegetarian
dairy but no eggs
vegan
no animal products
semi-vegetarians
meatless days, less meat consumption
Dietary reference intakes
measures that refer to three types of reference values: estimated average requirement, recommended dietary allowance, and tolerable upper intake level
enzymes
organic substances that control l the rate of physiological reactions but are not themselves altered in the process
antioxidants
substances that may prevent cancer by interacting with and stabilizing unstable molecules known as free radicals
phytochemical
physically active components of foods believed to deactivate carcinogens and to function as antioxidants
trace elements
minerals who’s presence in the body occurs in very small amounts; micronutrient elements
cruciferous vegetables
vegetables such as broccoli whose plants have flower with four leaves in the pattern of a cross
enriched
food that have been resupplied with some of the nutritional elements (b vitamins and iron) removed during processing
nutrient-dense foods
foods that provide substantial amounts of vitamins and minerals and comparatively few calories
functional foods
foods capable of contributing to the improvement/prevention of specific health problems
probiotics
living bacteria “good bugs” that help prevent disease and strengthen the immune system
health claims
statements authorized by the FDA as having scientific proof of claims that a food, nutrient, or dietary supplement has an effect on a health-related condition
food intolerance
an adverse reaction to a specific food that does not involve the immune system; usually caused by an enzyme deficiency
food additives
chemical compounds intentionally added to the food supply to change some aspect of the food, such as its color or texture
genetically modified foods
crops that are bred with genes engineered in labs so the crops are improved, such as being drought, pest, or cold resistant; producing a higher yield; and/or having a higher nutritional content
set point
a genetically programmed range of body weight, beyond which a person finds it difficult to gain or lose additional weight
adaptive thermogenesis
the physiological response of the body to adjust its metabolic rate to the presence of food
catabolism
the metabolic process of breaking down tissue foe the purpose of converting it into energy
phenylpropanolamine
an active chemical compound still found in some over-the-counter diet products and associated with increased risk of stroke
