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Nutrition 215 > Chapter 1: Nutrition, Food choices, and Health > Flashcards

Chapter 1: Nutrition, Food choices, and Health Flashcards

1
Q

Flavor, texture, and appearance

A

the most important factors determining our food choices

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2
Q

Early influences

A

that exposes to various people, places, and events have a continuing impact on our food choices

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3
Q

Routines and habits

A

are tied to some food choices, availability and convince strongly influence choices

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4
Q

Marketing and advertising

A

is a major media tool for capturing the food interest of the consumer

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5
Q

Restaurant food

A

is often calorie-dense, in large portions, and oof poorer nutritional quality compared to foods made at home

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6
Q

Time and convenience

A

have become significant influences affecting food choices and stem from a lifestyle that limits the amount of time spent in food prep

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7
Q

Cost and economics

A

play a role in our food choices (a 2012 food and health survey indicates that after taste, cost is the #2 reason why people choose the food they do)

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8
Q

Nutritional factors

A

directs peoples food purchases. those who tend to make health- related food choices are health oriented and have active lifestyles too

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9
Q

Hunger

A

primarily a physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating

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10
Q

Appetite

A

primarily a psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger

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11
Q

Satiety

A

state in which there is no longer a desire to eat; a feeling of satisfaction; (regulated by the brain, feeding center, satiety center)

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12
Q

Nutrition

A

the science that links food to health and disease; includes the processes by which human organism ingest, digest, absorbs, transports, and excretes food substances

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13
Q

Nutrients come from food

A 
provide energy, kilocalories, provide building blocks 
vital for growth and maintenance 
Essential nutrient (has a biological function, omission results in decline of function, replenishing restores bio function
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14
Q

Why study nutrition?

A

nutrition is a lifestyle factor key to maintaining optimal health. (obesity is considered to be the second leading cause of preventable death in the U.S.)
poor diet and sedentary lifestyle are risk factors for chronic diseases

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15
Q

6 classes of nutrients

A

carbohydrates, lipids, portends, vitamins, minerals, water

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16
Q

Nutrient functional categories

A

provide energy, promote growth development and maintenance, and regulate body processes

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17
Q

Nutrient class that provides energy

A

most carbohydrates, proteins, and most lipids

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18
Q

Nutrient class that promote growth, development, and maintenance

A

proteins, lipids, some vitamins, some minerals, water

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19
Q

Nutrient classes that regulate body processes

A

proteins, some lipids, some vitamins, some minerals, water

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20
Q

Macronutrients

A

provide calories- needed in gram quantities in a diet (carbohydrates, proteins, lipids/ fat)

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21
Q

Micronutrients

A

so not provide calories- needed in milligram or microgram quantities in a diet (vitamins and minerals)

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22
Q

Carbohydrates

A

provide majority of calories in our diet (~4 kcal/gram)
simple sugars: monosaccharides and dissaccharides
complex carbohydrates: glycogen, starch, and fiber

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23
Q

Lipids

A 
energy yielding (~9 kcal/ gram) 
fats and oils- both plant and animal sources 
do not dissolve in water 
Animal fats (solid at room temp): should be limited in our diet because it can raise blood cholesterol contributing to cardiovascular disease 
Plant oils (liquid at room temp.): essential fatty acids
24
Q

Proteins

A

energy yielding (~4 kcal/gram)
main structural material in the body
component of blood cells, enzymes, and immune factors
from when amino acids are bonded together
dietary sources include animals and plants
most north Americans eat up to two time as much protein as the body needs to maintain health

25
Q

Vitamins

A

enable chemical reactions to occur in the body
fat- soluble— A, D, E and K
water- soluble— B, and C
cooking destroys water- soluble more readily than fat-soluble
contain no useable energy

26
Q

Minerals

A 
inorganic substances that do not contain carbon atoms 
numerous function in the body 
not destroyed during cooking 
major and trace minerals 
perform electrolyte functions 
produce no calories/ energy
27
Q

Water

A 
acts as solvent and lubricant 
transports nutrients and waste
medium for temp regulation 
majority of our body weight 
recommended intake is 9-13 cups per day
provides no calories/ energy
28
Q

Phytochemicals

A

chemical found in plants; some may contribute to reduce risk of cancer or cardiovascular disease in people who consume them regularly
concern that is being overused in marketing some foods

29
Q

Calories

A

humans obtain the energy we need for involuntary and voluntary physical activity form various sources
carbohydrates- 4kcal/g
fats- 9kcal/g
protein- 4kcal/g
alch- 7kcal/g, not considered and essential nutrient

30
Q

Calories defined

A

little c: the amount of heat it takes to raise the temp of 1 gram of water by 1 degree Celsius
energy in foos is expressed in terms of calories (capital c) on food labels
little c calorie is a tiny measure of heath so food energy is more conveniently expressed in terms of the kcal, which equals 1000 calories
1000 calories= 1 kal= 1(food) calorie

31
Q

Calculating calories

A

bases on carbohydrate, fat, and protein content
15g carb 1g fat 3g of protein
([15x4} + {1x9} + [3x4]= 81)

32
Q

Percentages

A

refers to a part of the Toal when the total represents 100 parts
what is 6% of 45?
45 x 0.06= 2.7

33
Q

The metric system

A

the basic units of the metric system are:
meter (length)
gram (weight)
liter (volume)

34
Q

Gram (g) =

A

about 1/30 of an ounce
28g to an ounce
5g of sugar or salt= about 1 teaspoon
1g= 1000 milligrams (mg) or 1,000,000 micrograms (mcg)

35
Q

One pound (lb) =

A

454 grams

36
Q

Kilogram (kg) =

A

1000 grams
equivalent to 2.2 pounds
divide pounds by 2.2 to convert to kg

37
Q

Liters =

A

1000 ml

38
Q

1 teaspoon =

A

about 5 ml

39
Q

1 cup =

A

about 240 ml

40
Q

1 quart (4 cups) =

A

almost 1 l (0,946l to be exact)

41
Q

Centimeter =

A

1/100 of a meter

2.54 centimeters equal 1 inch

42
Q

Scientific method

A
  1. observation
  2. hypothesis generated
  3. research experiments conducted to test hypothesis
  4. results evaluated by other scientists and reported in publication
  5. follow up experiments conducted to confirm or extend findings
  6. hypothesis accepted or rejected
43
Q

Obesity

A

excessive amount of body fat relative to lean tissue
2/3 of American adults and 1/3 of children are overweight or obese
More than 35% of adults are currently obese

44
Q

Healthy weight

A

prevent obesity in the first place

45
Q

Healthy people 2020

A

attain high quality longer lives free of preventable disease…, achieve health equity, promote quality of life

46
Q

No “good” or “bad” foods

A

some foods provide relatively few nutrients in comparison to calorie content

47
Q

Dietary pattern

A

consume enough essential nutrients, including fiber, while moderating energy, solid fat, cholesterol, added sugar, and alch intake

48
Q

Physical activity

A

do adequate regular physical activity (30- 60 min on most days)

49
Q

Lifestyle

A

minimize alch intake (no more than 2 drinks per day for men 1 for women and all adults 65 and up) and do not smoke cigarettes or cigars

50
Q

Balanced meals

A

Replaced by high fat, high calorie fast foods, convince items sugary, caffeinated beverages

51
Q

Dining halls fast food and bars

A

can provide balanced choices- temptation of convince tase and value may persuade the student to select unhealthy options

52
Q

Freshman 15

A

most do gain weight first year

most do not gain 15 ( average of 2.4-3.5, just under 10% gained 15 or more)

53
Q

5 way to avert weight gain

A

eat breakfast- protein whole grain and fruit
plan ahead- 3- 4hours
limit liquid cal- drink water
stock the fridge- low cal nutritious snacks
exercise regularly

54
Q

Alch and binge drinking

A

rite of passage
and epidemic on many campuses
1400 col students 18-24 die form alch related unintentional injuries
31% of students meet criteria for alch use disorders

55
Q

Eating disorders

A

up to 30% of col students at risk for developing eating disorder
not a problem with food more often with self esteem control and abusive relationships

Nutrition 215 (3 decks)

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