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Nutrition > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

We need to eat and drink to obtains

A

nutrients

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2
Q

nutrients

  • definition
  • what do they provide
  • 6 classes
A
  • chemical compounds in foods
  • fuel for energy, growth and maintenance and to regulate body processes
  • carbs, fat protein vitamins, minerals and waterq
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3
Q

which 2 nutrients do not provide energy?

-what do they help instead

A
  • water and minerals

- help to regulate body processes including metabolism

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4
Q

what is energy measured in?

A

kilocalories

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5
Q

phytochemicals

A

nonnutrient compounds that contribute to health and may play a role in fighting chronic disease

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6
Q

how do we choose our food?

-9 things

A
  1. Taste
  2. culture (influenced by env.)
  3. social reasons (popcorn during a movie)
  4. Trends (sushi, rolled ice cream)
  5. cost
  6. time
  7. convenience
  8. habits (dinner at same time each day)
  9. emotions
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7
Q

Nutrition

A

the science that studies how nutrients and compounds in foods nourish and affect body functions and health

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8
Q

what can affects health

-3 things

A
  1. chronic deficiencies
  2. excesses of nutrients
  3. imbalances of nutrients
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9
Q

What does good nutrition play a role in?

A

reducing the risk of many chronic diseases and conditions, including heart disease, stroke and type 2 diabetes

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10
Q

what 4 leading causes of death are nutrition related

A
  1. heart disease
  2. cancer
  3. stroke
  4. diabetes
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11
Q

Macronutrients

  • definition
  • 4 examples
A
  • energy yielding nutrients needed in higher amounts

- carbs, lipids, proteins and water

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12
Q

Micronutrients

  • definition
  • 2 examples
A
  • needed in smaller amounts

- vitamins and minerals

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13
Q

3 essential nutrients

  • what do they provide
  • organic or inorganic
  • contains 2 atoms
  • what contains nitrogen
A
  1. carbs
  2. proteins
  3. fat
    - energy as kilocalories
    - organic
    - H and O2
    - proteins
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14
Q

1 kilocalorie=

A

the amount of energy needed to raise the temp of 1 kg of water 1C

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15
Q

How much kcal/g do carbs provide?
-fats?
proteins?
-alcohol?

A
  • 4 kcal/g
  • 9 kcal/g
  • 4 kcal/g
  • 7 kcal/g
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16
Q

How do you calculate the amount of energy a food provides

A

multiply the total grams of a nutrient by the number of calories per gram

17
Q

what do carbs supply?

A

glucose which is a major energy source

18
Q

Fats

-2 functions

A
  1. cushions organs

2. insulates body to maintain body temp

19
Q

Proteins

-4 functions

A
  1. can provide energy
  2. growth and maintenance of muscle, tissues and organs
  3. making hormones, enzymes, healthy immune system
  4. transporting other nutrients
20
Q

vitamins and minerals

  • what are they essential for
  • what do they assist with
  • which one is organic compounds?
  • which one is inorganic substances?
A
  • metabolism
  • assist enzymes in speeding up chemical reactions in the body (vitamin B are coenzymes in carb and fat metabolism)
  • vitamins
  • minerals
21
Q

Water

-5 functions

A
  1. part of fluid medium inside and outside cells
  2. helps chemical reactions, such as those involved in energy production
  3. transporting nutrients and O2 to cells and removing waste products
  4. lubricant for joints, eyes, mouth, and intestinal tract
  5. protective cushion for organs
22
Q

What is the best way to meet your nutrient needs?

A

By eating a well balanced diet that includes essential nutrients from all 6 classes, fiber and phytochemicals and avoiding supplements if possible

23
Q

When can a supplement be beneficial?

-2 examples

A
  • when nutrient needs are higher (pregnant women need an iron supplement to meet increased needs)
  • when diet restrictions exist (lactose in-tolerant)
24
Q

Well balanced diet and supplements

  • mutually exclusive?
  • can be partnered for good health?
A
  • no

- yes

25
Q

American diet

  • high in 3 things
  • low in 3 things
A
  • sodium, saturated fat, calories

- vitamin D, calcium and fiber

26
Q

Obesity and overweight

  • % of adults overweight; obese
  • % of children aged 2-5 obese
  • % of children aged 6-19 obese
A
  • 65% overweight; 36% obese
  • 12%
  • 18%
27
Q

2 causes of overweight and obesity

A
  1. consume more calories than needed

2. burn fewer calories due to sedentary lifestyle

28
Q

2 effects of being overweight and obese

A
  1. increased rate of type 2 diabetes (especially in children), heart disease, cancer and stroke
29
Q

Healthy People 2020

-focuses on 3 goals

A
  1. eliminate preventable disease
  2. improve the health of all social/economic group
  3. promote quality of life, healthy development and healthy behaviors across every stage of life
30
Q

Genes

  • definition
  • made of
A
  • determine you inherited, specific traits

- made of DNA

31
Q

DNA

A

contains the genetic instructions for making proteins that direct activities in the body

32
Q

Nutritional genomics

  • definition
  • example
A
  • study of how specific food components affect gene expression in your cells and thereby your health
  • may help determine the specific dietary combination of fats needed to lower your risk of heart disease based on your unique genetic makeup
33
Q

Scientific method

  • definition
  • 3 steps
A
  • process used by scientists to generate sound research findings
    1. observe, ask questions, and formulate a hypothesis (idea based on observation)
    2. conduct and experiment to test the hypothesis
    3. share findings in a peer-reviewed journal
34
Q

Peer reviewed journal

A

research publication for scientists

35
Q

A hypothesis can lead to a scientific consensus

-4 steps

A
  1. hypothesis supported
  2. publish findings
  3. develop theory
  4. establish consensus
36
Q

Obtaining accurate nutrition info on the internet

-National institutes of health (NIH) 10 questions to consider

A
  1. who runs the site
  2. who pays for the site?
  3. what is the purpose of the site
  4. where does the info come from?
  5. what is the basis of the info?
  6. How is the info selected?
  7. How current is the info?
  8. How does the site choose links to other sites?
  9. what does the site collect about you and why?
  10. How does the site manage interactions with visitors?
37
Q

What do you have to beware of in the real world?

A

Quackwatchers

38
Q

Quackwatchers

  • definition
  • 3 things to beware of
A

Beware of health quackery and fraud

    1. Promotion and selling of health products and services of questionable validity
      1. Salespeople introduce health fears and make false nutrition claims and unrealistic promises and guarantees
      2. the FDA’s health fraud website helps consumers identify quackery and fraud
39
Q

OTHER NOTES

A

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Nutrition (13 decks)

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