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Health Science > Ch 5- Understanding Nutrition and Your Diet > Flashcards

Ch 5- Understanding Nutrition and Your Diet Flashcards

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Biology 101 flashcards
1
Q

eating is a very complex behavior

A

there are 6 meanings and uses of food, more to it than just needing it to live

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2
Q

physiological use of food

A
  • need nutrients

- respond to hunger

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3
Q

social use of food

A
  • social interaction with food is key

- ex: gift, expression of hospitality, family gathering, holidays, festive occasions

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4
Q

emotional use of food

A
  • 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
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5
Q

religious use of food

A
  • dietary restrictions (constant or during certain times)

- part of a ceremony

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6
Q

cultural use of food

A
  • types of food/eating patterns vary globally/regionally

- “family recipes”

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7
Q

political use of food

A
  • 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)
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8
Q

Guidelines for a healthy adult

A

No chronic conditions

No special dietary needs (elite athlete, pregnant/breast-feeding, vegetarian)

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9
Q

Nutrients

A

Elements in food

Required for energy, growth, repair and regulation of body processes

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10
Q

Macronutrients

A
  • Provide calories – energy or stored as fatty tissue

- Carbohydrates, fat, protein

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11
Q

3 macronutrients

A
  • Carbohydrates
  • fat
  • Proteins
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12
Q

Carbohydrates

A
  • 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
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13
Q

Fats

A 
-9 cal/gram
=concentrated for of energy
-satiety=caused feeling of fullness
-palatability=pleasing taste
20-35% of calories should come from fats
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14
Q

Saturated fats

A

(carefully limit)

  • usually solid at room temperature
  • animal sources
  • tropical oils (palm, palm kernel, coconut)
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15
Q

trans-fatty Acids

A

(avoid)

  • hydrogenated oil (added a hydrogen)
  • increase risk of CHP
  • extends shelf life and keeps food from separating
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16
Q

unsaturated fats

A

usually liquid at room temperature

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17
Q

monounsaturated fats

A
  • 1 hydrogen missing

- olive, peanut

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18
Q

polyunsaturated fats

A

more than one hydrogen missing

-safflower, soybean, corn

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19
Q

protiens

A
  • 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
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20
Q

complete protein

A

contains all 9 essential amino acids

-incomplete protein foods can be combined to provide sufficient nutrients (ex;vegetables, grains, legumes)

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21
Q

micronutrients

A
  • no calories

- vitamins, minerals, water

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22
Q

vitamins

A
  • organic compounds required in small amounts

- energy production, use of minerals, growth of healthy tissue

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23
Q

fat soluble vitamins

A

can be stored in you body: A,D,E,K

24
Q

water soluble vitamins

A

can not be stored, excreted if excess: B-complex, C

25
Q

minerals

A
  • 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
26
Q

water

A
  • 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
27
Q

fiber

A

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)
28
Q

Recommended diet

A
  • 55-60% CABOHYDRATES (mostly complex)
  • 30% or less=fat
  • 15-20% protein
29
Q

2010 dietary guidelines

A

enjoy your food, but just eat less, avoid oversized portions

30
Q

2010- foods to increase

A

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%)

31
Q

2010 foods to reduce

A
  • reduce salt intake

- drink water, not sugary drinks

32
Q

Reading food labels

A
  • compare within food categories
  • guideline=100 calories of food per 3 grams of fat
  • 3 grams X 9 calories= 27/100= 27%
33
Q

fast foods

A
  • high% of calories from fat
  • high in salt and sugar
  • “supersize menus”
34
Q

vegetarian diets

A

-rely on plant sources

35
Q

pesco-vegetarian

A

eat fish, dairy, eggs

36
Q

lactovegetarian

A

dairy but no eggs

37
Q

vegan

A

no animal products

38
Q

semi-vegetarians

A

meatless days, less meat consumption

39
Q

Dietary reference intakes

A

measures that refer to three types of reference values: estimated average requirement, recommended dietary allowance, and tolerable upper intake level

40
Q

enzymes

A

organic substances that control l the rate of physiological reactions but are not themselves altered in the process

41
Q

antioxidants

A

substances that may prevent cancer by interacting with and stabilizing unstable molecules known as free radicals

42
Q

phytochemical

A

physically active components of foods believed to deactivate carcinogens and to function as antioxidants

43
Q

trace elements

A

minerals who’s presence in the body occurs in very small amounts; micronutrient elements

44
Q

cruciferous vegetables

A

vegetables such as broccoli whose plants have flower with four leaves in the pattern of a cross

45
Q

enriched

A

food that have been resupplied with some of the nutritional elements (b vitamins and iron) removed during processing

46
Q

nutrient-dense foods

A

foods that provide substantial amounts of vitamins and minerals and comparatively few calories

47
Q

functional foods

A

foods capable of contributing to the improvement/prevention of specific health problems

48
Q

probiotics

A

living bacteria “good bugs” that help prevent disease and strengthen the immune system

49
Q

health claims

A

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

50
Q

food intolerance

A

an adverse reaction to a specific food that does not involve the immune system; usually caused by an enzyme deficiency

51
Q

food additives

A

chemical compounds intentionally added to the food supply to change some aspect of the food, such as its color or texture

52
Q

genetically modified foods

A

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

53
Q

set point

A

a genetically programmed range of body weight, beyond which a person finds it difficult to gain or lose additional weight

54
Q

adaptive thermogenesis

A

the physiological response of the body to adjust its metabolic rate to the presence of food

55
Q

catabolism

A

the metabolic process of breaking down tissue foe the purpose of converting it into energy

56
Q

phenylpropanolamine

A

an active chemical compound still found in some over-the-counter diet products and associated with increased risk of stroke

Health Science (10 decks)

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