Ch.1 - The Role of Nutrition in our Health Flashcards
nutrition
is the science that studies food and how food nourishes our body and influences our health
health
the absence of disease
a multidimensional lifelong process that includes physical, emotional, social, occupational and spiritual health
undernutrition
a diet that lacks energy or specific essential nutrients
essential nutrients
nutrients that must come from food or nutrient supplements because they are not manufactured by the body at all or in amounts sufficient to meet the bodys needs
overnution
a diet that has an imbalance of fats, carbohydrates, and proteins or simply too much energy
malnutrition
any condition associated with under- or overnutrition
nutrients
chemicals found in foods that critical to human growth and function
organic
a substance or nutrient that contains the elements of carbon and hydrogen
What are the 6 classes of nutrients essential for health?
- carbs
- fats and oils
- proteins
- vitamins
- minerals
- water
macronutrients
nutrients that our body needs in relatively large amounts to support normal function and health.
carbohydrates, fats, and proteins are macronutrients
carbohydrates
one of three macronutrients, a compound made up of carbon, hydrogen, and oxygen that is derived from plants and provides energy
ex rice, wheat, grains, veggies, legumes, milk, seeds, nuts
fats
an important energy source for our body at rest and during low-intensity exercise
ex: they are insoluble in water
ex: butter, lard, margarine, oils, cholesterol
proteins
the only macronutrient that contains nitrogen; the basic building blocks of proteins are amino acids
ex: meats, dairy products, seeds, nuts, legumes, small amount from veggies and whole grains
micronutrients
nutrients needed in relatively small amounts to support normal health and body functions
vitamins and minerals are micronutrients
vitamins
organic compounds that assist in regulating body processes
metabolism
the process by which large molecules, such as carbs, fats, and proteins are broken down via chemical reactions into smaller molecules that can be used as fuel, stored, or assembled into new compounds the body needs
fat-soluble vitamins
vitamins tht are not soluble in water but are soluble in fat.
ex: vit A, D, E and K
water-soluble vitamins
vitamins that are soluble in water
ex: vitamin C and B-vitamins
minerals
inorganic substances that are not broken down during digestion and absorption and are not destroyed by heat or light.
minerals assist in the regulation of many body processes and are classified as major minerals or trace minerals
major minerals
minerals that must be consumed in amounts of 100mg/d or more and that are present in the body at the level of 5g or more
trace minerals
minerals that must be consumed in amounts of less than 100mg/d and that are present in the body at the level of less than 5g
Dietary Reference Intakes (DRIs)
a set of nutritional reference values for the us and canada that applies to healthy people
consists of 4 values
- estimated average requirement (EAR)
- recommended dietary allowance (RDA)
- adequate intake (AI)
- tolerable upper intake level (UL)
estimated average requirement (EAR)
the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group
recommended dietary allowance (RDA)
the average daily nutrient intake level that meets the nutrient requirements of a 97%-98% of healthy individuals in a particular life stage and gender group
adequate intake (AI)
a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people
tolerable upper intake level (UL)
the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group
estimated energy requirement (EER)
the average dietary energy intake that is predicted to maintain energy balance in a healthy adult
acceptable macronutrient distribution range (AMDR)
the range of macronutrient intakes that provides adequate levels of essential nutrients and is associated with a reduced risk for chronic disease
Vitamins A and C, thiamin, calcium, and magnesium are considered…
micronutrients
Ten grams of fat contains/consists…
contains 370 kJ (90cal) of energy
What is true about hypothesis?
a high protein diet increases the risk for porous bones
Explain the difference between a trace mineral and a major mineral
The diff is how much we need to consume daily.
we need to consume 100mg or more of major minerals each day
but trace minerals are required in amounts less than 100 milligrams per day
