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NUTRITION > Chapter 1 - Food for Health - > Flashcards

Chapter 1 - Food for Health - Flashcards

1
Q

Nutrition

A

Science of interaxns btwn living organisms and food

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2
Q

Nutrients

A

Chemical substances in foods that provide energy, form structures in the body (e.g. hair), and help regulate body processes

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3
Q

What is the problem w/ processed foods and fast foods, relative to whole foods?

A

Processed and fast foods tend to have more kcalories and less vitamins, minerals, and antioxidants than do fresh whole foods.

> Processed = nutrients removed, sometimes replaced
convenience makes it easier for people to overeat

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4
Q

How Healthy is the Typical American Diet?

A

The typical North American eats too many high-kcalorie, low-nutrient foods
» foods low in vitamins, minerals, and phytonutrients.

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5
Q

Essential nutrients

A

must be provided in diet bc we don’t make it (you have to eat it)

> either cannot be made by the body or cannot be made in large enough quantities to meet needs

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6
Q

How has diet affected health in North America?

A

> Incidence of Type II (adult-onset) diabetes is skyrocketing
Heart disease is #1 reason ppl die in the US
Lifestyle and diet interacts w/ genes

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7
Q

Fortified foods

A

nutrients added artificially, don’t occur naturally in the food

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8
Q

Enriched foods

A

nutrients are replaced in the food - do occur naturally

E.g. grains - B vitamins and iron added to flour

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9
Q

What are Energy-yielding Macronutrients? What are the 3 types?

A

Energy-yielding nutrients (provide calories) needed in body in large amounts.

3 types:
>Carbs
>Proteins
>Fat

> Alcohol has calories but not nutritious so NOT a macro

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10
Q

What is the purpose of energy-yielding macronutrients?

A

To provide energy to body, measured in kilocalories (or kilojoules)

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11
Q

kilocalorie (kcalorie, kcal)

A

The unit of heat that is used to express the amount of energy provided by foods.

[aside]
>It is the amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius (1 kcalorie = 4.18 kjoules).

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12
Q

Phytochemicals (phytonutrients)

A

decrease risk factors of chronic diseases but are non-essential

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13
Q

Where are phytonutrients found?

A

Found naturally in all plant products

> Protects the plant, so highest in concentration outside of plant

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14
Q

What are the 3 types of carbs?

A
  1. Sugars
  2. Starches - larger
  3. Fiber - we can’t digest it
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15
Q

How many calories in carbs?

A

4 kilocalories/gram

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16
Q

What are 4 food sources of carbs?

A

Vegetables, fruits, starch, dairy

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17
Q

How does size of carb relate to sweetness?

A

Smaller units of carbs = more sweetness

> Ripe fruit and unripe veggies have small units

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18
Q

How do we digest fiber?

A

We don’t. Bacteria digest it; thus we don’t get any energy from fiber.

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19
Q

energy-yielding nutrient

A

A nutrient that can be metabolized to provide energy in the body.

20
Q

macronutrient

A

A nutrient needed by the body in large amounts. These include WATER and the energy-yielding nutrients: carbohydrates, lipids, and proteins.

21
Q

micronutrient

A

A nutrient needed by the body in small amounts for proper fxning, provide no energy. These include vitamins and minerals.

22
Q

Organic molecule

A

A molecule that contains carbon bonded to hydrogen.

23
Q

inorganic molecule

A

A molecule that contains no carbon-hydrogen bonds

24
Q

Carbohydrates

A

organic,
energy-yielding (4kcals/gram),
water-soluble;
include starches, sugars, fibers and glycogen

25
Q

Lipids

A

organic,
energy-yielding (9 kcalories/gram),
not water-soluble;
include fatty acids, triglycerides, and cholesterol

26
Q

Proteins

A

organic,
energy-yielding (4kcalories/gram),
water-soluble;
are made of amino acids

27
Q

Malnutrition

A

Any condition resulting from an energy or nutrient intake either above or below that which is optimal.

28
Q

Undernutrition

A

a form of malnutrition caused by a deficiency of energy, nutrients or both

29
Q

Overnutrition

A

an excess of energy or nutrients.

> Overnutrition of energy can lead to overweight, obesity and a variety of chronic illness such as diabetes;

> overnutrition of vitamins and minerals can lead to organ damage, death, etc.

30
Q

What determines food choices?

A

> Availability
Cultural and family background; >prior experience;
Social acceptability;
Personal preference; >Psychological and emotional state;
Health concerns

31
Q

How to choose a healthy diet

A

> Eat a variety of nutrient-dense foods
Balance energy in with energy out to avoid overweight
Eat everything in moderation; be aware of portion sizes

32
Q

What kind of lipid provides energy and how much?

A

Triglycerides, 9cals/gram

33
Q

What are 2 names lipids are called and what’s the diff?

A 
Fats = solid
Oils = liquid
34
Q

What do ppl think foods high in fat are fattening?

A

Bc fats are highest in cals (at 9cals/gram) vs other macromolecules

35
Q

Two types of fatty acids, major difference

A

Saturated - solid at room temp

Unsaturated - liquid at room temp

36
Q

What are food sources of fat?

A

oils, spreads, animal food

37
Q

What are proteins and what are they used for?

A

> Combinations of amino acids
Required for growth, maintenance, and repair of the body
If needed, can supply energy

38
Q

How much energy do proteins provide?

A

4 kilocals/gram

39
Q

Why don’t we usually use it for energy or store it?

A

Body doesn’t want to use it for energy (we don’t store) bc it has too many important fxns

40
Q

Food sources of protien

A

meat, fish, poultry, dairy, legumes, grains/starch, veggies

41
Q

What we eat is mainly driven by what 3 factors?

A

Taste, cost, convenience

> TASTE is extremely important

42
Q

Nutrient Density

A

A measure of nutrients in a food compared to its energy

43
Q

Does the body absorb nutrients from different foods the same?

A

Nope! The same nutrient from one food is not absorbed the same way as the same nutrient from another food

44
Q

What happens if there’s too much restriction in the diet?

A

Leads to overeating unhealthy foods

45
Q

Observational studies

A

look at health and disease patterns overtime, can’t see cause/effect

46
Q

Clinical trials

A

intervention = experiment

The researcher is doing something, not just observing

NUTRITION (10 decks)

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