Chapter 1 Flashcards
what is a nutrient?
a substance that provides nourishment essential for growth and the maintenance of life
what is a macronutrient?
carbohydrates, proteins, fat
needed in large amounts (water is considered a macronutrient in this case)
they contain calories meaning all 3 provide energy
what is a micronutrient?
vitamins, minerals (water)
needed in small amounts
does not provide energy
what makes a nutrient essential?
- biological function must be identified
- the removal from the diet must lead to a decline in some aspect of health
- when put back in the diet, it restores health
what are the 6 main classes of nutrients?
carbs, protein, fat, water, vitamins, minerals
function of carbs
provide energy
regulation of glucose
function of lipids (fats and oils)
good source of energy
carrier of fat-soluble vitamins and essential fatty acids
function of proteins
not used for energy unless starving
provide structure
regulate body processes
transport materials
help with immunity
digestive enzymes
function of vitamins
enable chemical reactions in the body
needed for the breakdown of carbs proteins and fats
DO NOT provide energy
ALL are essential
function of minerals
builds strong and healthy bones
helps muscle contraction and nerve function
also break down carbs and fats
DO NOT provide energy
function of water
regulates body temp
protects body organs and tissues
carries nutrients and oxygen to cells
lubricant
solvent in the body
elemental makeup of carbohydrates
carbon
hydrogen
oxygen
elemental makeup of lipids
fats - solid at room temp
oils - liquid at room temp
elemental makeup of proteins
carbon
hydrogen
oxygen
NITROGEN
- made of amino acids
what is a simple carb
a sugar
one or few carbs linked together
example: sucrose and glucose
what is a complex carb?
polysaccharides
many carbs linked together
storage form of carbs for plants and animals
example: starch in plants and glycogen in humans
what are trans fats?
deep fried foods
baked foods
when food makers turn liquid oils into solid fats known as shortening
where does digestion begin with carbs
in the mouth and continues to small intestine
where does absorption occur with carbs
in the small intestine
inorganic compounds
(do not contain carbon)
vitamins, minerals, water
what are fat soluble vitamins
less easily secreted from the body and if too much, it’ll be stored as fat
greater risk for toxicity because you cannot overdose on vitamins but you can on fats
what are water soluble vitamins?
easily secreted from the body and if too much, the body will just get rid of it
what are monosaccharides
simple sugars
used to produce and store energy
fructose nickname
fruit sugar
what are disaccharides?
any class of sugars whose molecules contain 2 monosaccharides
what are some examples of disaccharides?
maltose aka malt sugar
sucrose aka table sugar
lactose aka milk sugar
what are examples of monosaccharides?
glucose
fructose
galactose
how many calories per gram are carbs?
4 calories per gram
how many calories per gram are proteins
4 kcal/g
how many calories per gram are fats
9 kcal/g
how many calories per gram for alcohol
7 kcal/g
what are digestible carbohydrates?
carbs that are actually absorbed and get digested
what are indigestible carbs?
carbs that do not get digested and lump together
they cannot be turned into glucose and absorbed because our bodies lack the enzymes necessary to digest them
what is a soluble fiber?
help soften stool so it can slide through the GI tract
absorbs water to form a gel like substance inside the digestive system
examples: beans, peas, oats, fruits, avocados
what is an insoluble fiber?
fiber that does not absorb or dissolve in water
what are the 2 essential fatty acids?
they both are polysaturated fatty acids
alpha-linolenic acid = omega 3
linoleic acid = omega 6
what are saturated, mono saturated, and poly saturated fats?
saturated = single bonds and come from animal sources
mono saturated & poly saturated = UNSATURATED FATS and mono contains 1 double bond and poly contains more than 1 double bond
what are triglycerides?
the major form of fat in foods
the major form of energy storage in the body
how many amino acids are found in food?
20 amino acids BUT only 9 of those are essential
what vitamin can the body produce when the skin is exposed to adequate sunlight?
vitamin D
what are examples of major minerals and why are they considered major?
calcium, potassium, and sodium
because they are minerals that are required in the diet each day in amounts larger than 100 milligrams
what are examples of trace minerals and why are they considered trace?
iron and zinc
they are considered trace because you’re body still needs them but not in big amounts compared to major minerals
where is a phytochemical found and what does it do?
active compounds found in PLANTS
not essential but are physiologically active
they contain antioxidants that help prevent diseases
where is a zoo chemical found and what does it do?
found in ANIMAL foods
provide health benefits beyond the traditional nutrients that food contain
what is desirable nutrition?
optimal nutrition
where the body tissues have ENOUGH of a nutrient to support normal functions and enough to build and maintain body stores that can be used in times of need
what is under nutrition?
malnutrition
lack of sufficient nutrients in the body
NOTE: overweight people can be malnourished because they are not eating the nutrients the body needs rather than just food that is bad for you
what is over nutrition?
also malnutrition
but it is consumption of MORE nutrients than the body needs and can lead to toxicity
what are the ABCDEs of Nutritional Assessment with examples of each?
Anthropometric measurements = height, weight, blood pressure
Bio chemical assessment = labs (blood and urine)
Clinical assessment = skin assessment, neurological symptoms
Diet assessments = what people eat and what time, food allergy questionnaire
Environmental assessments = availability (fridge story), education, housing, or income
what is epidemiology?
the study of disease across populations
what is a case control study?
a study that compares 2 groups of people: those with the disease (cases) and a very similar group of people (age, gender, lifestyle) who do not have the disease (controls)
compares multiple things about the 2 groups to look for clues of what could have or didn’t cause the disease
can find the difference but DOES NOT prove cause and effect
what is a double blind study?
participants are randomly assigned to the study group or control group
scientists observe what happens
BUT a placebo is given to the control group while the intervention is given to the experimental group
what is a migrant study?
study where it looks at changes in health in people who move from one country to another
DOES NOT prove cause and effect but may give clues what should be explored
what is a cohort study?
a group of HEALTHY people who are chided and then followed for a long period of time
expensive to do
commonly done with nurses and doctors
DOES NOT prove cause and effect
how do you calculate the percentage of calories from each macronutrient when given a total calorie intake and grams consumed for each macronutrient?
you take the grams of carbs x the kcal/g of that nutrient / by the total calorie intake
example: 2000 calories a day and consumed 250g of carbs what is the percentage?
250 x 4 (kcal/g for carbs) = 1000/2000(total calorie intake) = %50 of carbs
same thing with protein (4 kcal) and fats (9 kcal/g) when finding percentage of overall calorie intake
