Ch 5- Understanding Nutrition and Your Diet 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
2
Q
physiological use of food
A
- need nutrients
- respond to hunger
3
Q
social use of food
A
- social interaction with food is key
- ex: gift, expression of hospitality, family gathering, holidays, festive occasions
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
5
Q
religious use of food
A
- dietary restrictions (constant or during certain times)
- part of a ceremony
6
Q
cultural use of food
A
- types of food/eating patterns vary globally/regionally
- “family recipes”
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)
8
Q
Guidelines for a healthy adult
A
No chronic conditions
No special dietary needs (elite athlete, pregnant/breast-feeding, vegetarian)
9
Q
Nutrients
A
Elements in food
Required for energy, growth, repair and regulation of body processes
10
Q
Macronutrients
A
- Provide calories – energy or stored as fatty tissue
- Carbohydrates, fat, protein
11
Q
3 macronutrients
A
- Carbohydrates
- fat
- Proteins
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
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
14
Q
Saturated fats
A
(carefully limit)
- usually solid at room temperature
- animal sources
- tropical oils (palm, palm kernel, coconut)
15
Q
trans-fatty Acids
A
(avoid)
- hydrogenated oil (added a hydrogen)
- increase risk of CHP
- extends shelf life and keeps food from separating
16
Q
unsaturated fats
A
usually liquid at room temperature
17
Q
monounsaturated fats
A
- 1 hydrogen missing
- olive, peanut
18
Q
polyunsaturated fats
A
more than one hydrogen missing
-safflower, soybean, corn
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
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)
21
Q
micronutrients
A
- no calories
- vitamins, minerals, water
22
Q
vitamins
A
- organic compounds required in small amounts
- energy production, use of minerals, growth of healthy tissue
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
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
26
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
27
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)
28
Recommended diet
- 55-60% CABOHYDRATES (mostly complex)
- 30% or less=fat
- 15-20% protein
29
2010 dietary guidelines
enjoy your food, but just eat less, avoid oversized portions
30
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%)
31
2010 foods to reduce
- reduce salt intake
| - drink water, not sugary drinks
32
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%
33
fast foods
- high% of calories from fat
- high in salt and sugar
- "supersize menus"
34
vegetarian diets
-rely on plant sources
35
pesco-vegetarian
eat fish, dairy, eggs
36
lactovegetarian
dairy but no eggs
37
vegan
no animal products
38
semi-vegetarians
meatless days, less meat consumption
39
Dietary reference intakes
measures that refer to three types of reference values: estimated average requirement, recommended dietary allowance, and tolerable upper intake level
40
enzymes
organic substances that control l the rate of physiological reactions but are not themselves altered in the process
41
antioxidants
substances that may prevent cancer by interacting with and stabilizing unstable molecules known as free radicals
42
phytochemical
physically active components of foods believed to deactivate carcinogens and to function as antioxidants
43
trace elements
minerals who's presence in the body occurs in very small amounts; micronutrient elements
44
cruciferous vegetables
vegetables such as broccoli whose plants have flower with four leaves in the pattern of a cross
45
enriched
food that have been resupplied with some of the nutritional elements (b vitamins and iron) removed during processing
46
nutrient-dense foods
foods that provide substantial amounts of vitamins and minerals and comparatively few calories
47
functional foods
foods capable of contributing to the improvement/prevention of specific health problems
48
probiotics
living bacteria "good bugs" that help prevent disease and strengthen the immune system
49
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
50
food intolerance
an adverse reaction to a specific food that does not involve the immune system; usually caused by an enzyme deficiency
51
food additives
chemical compounds intentionally added to the food supply to change some aspect of the food, such as its color or texture
52
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
53
set point
a genetically programmed range of body weight, beyond which a person finds it difficult to gain or lose additional weight
54
adaptive thermogenesis
the physiological response of the body to adjust its metabolic rate to the presence of food
55
catabolism
the metabolic process of breaking down tissue foe the purpose of converting it into energy
56
phenylpropanolamine
an active chemical compound still found in some over-the-counter diet products and associated with increased risk of stroke
