Chapter 1 Flashcards
We need to eat and drink to obtains
nutrients
nutrients
- definition
- what do they provide
- 6 classes
- chemical compounds in foods
- fuel for energy, growth and maintenance and to regulate body processes
- carbs, fat protein vitamins, minerals and waterq
which 2 nutrients do not provide energy?
-what do they help instead
- water and minerals
- help to regulate body processes including metabolism
what is energy measured in?
kilocalories
phytochemicals
nonnutrient compounds that contribute to health and may play a role in fighting chronic disease
how do we choose our food?
-9 things
- Taste
- culture (influenced by env.)
- social reasons (popcorn during a movie)
- Trends (sushi, rolled ice cream)
- cost
- time
- convenience
- habits (dinner at same time each day)
- emotions
Nutrition
the science that studies how nutrients and compounds in foods nourish and affect body functions and health
what can affects health
-3 things
- chronic deficiencies
- excesses of nutrients
- imbalances of nutrients
What does good nutrition play a role in?
reducing the risk of many chronic diseases and conditions, including heart disease, stroke and type 2 diabetes
what 4 leading causes of death are nutrition related
- heart disease
- cancer
- stroke
- diabetes
Macronutrients
- definition
- 4 examples
- energy yielding nutrients needed in higher amounts
- carbs, lipids, proteins and water
Micronutrients
- definition
- 2 examples
- needed in smaller amounts
- vitamins and minerals
3 essential nutrients
- what do they provide
- organic or inorganic
- contains 2 atoms
- what contains nitrogen
- carbs
- proteins
- fat
- energy as kilocalories
- organic
- H and O2
- proteins
1 kilocalorie=
the amount of energy needed to raise the temp of 1 kg of water 1C
How much kcal/g do carbs provide?
-fats?
proteins?
-alcohol?
- 4 kcal/g
- 9 kcal/g
- 4 kcal/g
- 7 kcal/g
How do you calculate the amount of energy a food provides
multiply the total grams of a nutrient by the number of calories per gram
what do carbs supply?
glucose which is a major energy source
Fats
-2 functions
- cushions organs
2. insulates body to maintain body temp
Proteins
-4 functions
- can provide energy
- growth and maintenance of muscle, tissues and organs
- making hormones, enzymes, healthy immune system
- transporting other nutrients
vitamins and minerals
- what are they essential for
- what do they assist with
- which one is organic compounds?
- which one is inorganic substances?
- metabolism
- assist enzymes in speeding up chemical reactions in the body (vitamin B are coenzymes in carb and fat metabolism)
- vitamins
- minerals
Water
-5 functions
- part of fluid medium inside and outside cells
- helps chemical reactions, such as those involved in energy production
- transporting nutrients and O2 to cells and removing waste products
- lubricant for joints, eyes, mouth, and intestinal tract
- protective cushion for organs
What is the best way to meet your nutrient needs?
By eating a well balanced diet that includes essential nutrients from all 6 classes, fiber and phytochemicals and avoiding supplements if possible
When can a supplement be beneficial?
-2 examples
- when nutrient needs are higher (pregnant women need an iron supplement to meet increased needs)
- when diet restrictions exist (lactose in-tolerant)
Well balanced diet and supplements
- mutually exclusive?
- can be partnered for good health?
- no
- yes
American diet
- high in 3 things
- low in 3 things
- sodium, saturated fat, calories
- vitamin D, calcium and fiber
Obesity and overweight
- % of adults overweight; obese
- % of children aged 2-5 obese
- % of children aged 6-19 obese
- 65% overweight; 36% obese
- 12%
- 18%
2 causes of overweight and obesity
- consume more calories than needed
2. burn fewer calories due to sedentary lifestyle
2 effects of being overweight and obese
- increased rate of type 2 diabetes (especially in children), heart disease, cancer and stroke
Healthy People 2020
-focuses on 3 goals
- eliminate preventable disease
- improve the health of all social/economic group
- promote quality of life, healthy development and healthy behaviors across every stage of life
Genes
- definition
- made of
- determine you inherited, specific traits
- made of DNA
DNA
contains the genetic instructions for making proteins that direct activities in the body
Nutritional genomics
- definition
- example
- 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
Scientific method
- definition
- 3 steps
- 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
Peer reviewed journal
research publication for scientists
A hypothesis can lead to a scientific consensus
-4 steps
- hypothesis supported
- publish findings
- develop theory
- establish consensus
Obtaining accurate nutrition info on the internet
-National institutes of health (NIH) 10 questions to consider
- who runs the site
- who pays for the site?
- what is the purpose of the site
- where does the info come from?
- what is the basis of the info?
- How is the info selected?
- How current is the info?
- How does the site choose links to other sites?
- what does the site collect about you and why?
- How does the site manage interactions with visitors?
What do you have to beware of in the real world?
Quackwatchers
Quackwatchers
- definition
- 3 things to beware of
Beware of health quackery and fraud
- Promotion and selling of health products and services of questionable validity
- Salespeople introduce health fears and make false nutrition claims and unrealistic promises and guarantees
- the FDA’s health fraud website helps consumers identify quackery and fraud
- Promotion and selling of health products and services of questionable validity
OTHER NOTES
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