Chapter 1: Nutrition, Food choices, and Health Flashcards
Flavor, texture, and appearance
the most important factors determining our food choices
Early influences
that exposes to various people, places, and events have a continuing impact on our food choices
Routines and habits
are tied to some food choices, availability and convince strongly influence choices
Marketing and advertising
is a major media tool for capturing the food interest of the consumer
Restaurant food
is often calorie-dense, in large portions, and oof poorer nutritional quality compared to foods made at home
Time and convenience
have become significant influences affecting food choices and stem from a lifestyle that limits the amount of time spent in food prep
Cost and economics
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)
Nutritional factors
directs peoples food purchases. those who tend to make health- related food choices are health oriented and have active lifestyles too
Hunger
primarily a physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating
Appetite
primarily a psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger
Satiety
state in which there is no longer a desire to eat; a feeling of satisfaction; (regulated by the brain, feeding center, satiety center)
Nutrition
the science that links food to health and disease; includes the processes by which human organism ingest, digest, absorbs, transports, and excretes food substances
Nutrients come from food
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
Why study nutrition?
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
6 classes of nutrients
carbohydrates, lipids, portends, vitamins, minerals, water
Nutrient functional categories
provide energy, promote growth development and maintenance, and regulate body processes
Nutrient class that provides energy
most carbohydrates, proteins, and most lipids
Nutrient class that promote growth, development, and maintenance
proteins, lipids, some vitamins, some minerals, water
Nutrient classes that regulate body processes
proteins, some lipids, some vitamins, some minerals, water
Macronutrients
provide calories- needed in gram quantities in a diet (carbohydrates, proteins, lipids/ fat)
Micronutrients
so not provide calories- needed in milligram or microgram quantities in a diet (vitamins and minerals)
Carbohydrates
provide majority of calories in our diet (~4 kcal/gram)
simple sugars: monosaccharides and dissaccharides
complex carbohydrates: glycogen, starch, and fiber
Lipids
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
Proteins
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
Vitamins
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
Minerals
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
Water
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
Phytochemicals
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
Calories
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
Calories defined
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
Calculating calories
bases on carbohydrate, fat, and protein content
15g carb 1g fat 3g of protein
([15x4} + {1x9} + [3x4]= 81)
Percentages
refers to a part of the Toal when the total represents 100 parts
what is 6% of 45?
45 x 0.06= 2.7
The metric system
the basic units of the metric system are:
meter (length)
gram (weight)
liter (volume)
Gram (g) =
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)
One pound (lb) =
454 grams
Kilogram (kg) =
1000 grams
equivalent to 2.2 pounds
divide pounds by 2.2 to convert to kg
Liters =
1000 ml
1 teaspoon =
about 5 ml
1 cup =
about 240 ml
1 quart (4 cups) =
almost 1 l (0,946l to be exact)
Centimeter =
1/100 of a meter
2.54 centimeters equal 1 inch
Scientific method
- observation
- hypothesis generated
- research experiments conducted to test hypothesis
- results evaluated by other scientists and reported in publication
- follow up experiments conducted to confirm or extend findings
- hypothesis accepted or rejected
Obesity
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
Healthy weight
prevent obesity in the first place
Healthy people 2020
attain high quality longer lives free of preventable disease…, achieve health equity, promote quality of life
No “good” or “bad” foods
some foods provide relatively few nutrients in comparison to calorie content
Dietary pattern
consume enough essential nutrients, including fiber, while moderating energy, solid fat, cholesterol, added sugar, and alch intake
Physical activity
do adequate regular physical activity (30- 60 min on most days)
Lifestyle
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
Balanced meals
Replaced by high fat, high calorie fast foods, convince items sugary, caffeinated beverages
Dining halls fast food and bars
can provide balanced choices- temptation of convince tase and value may persuade the student to select unhealthy options
Freshman 15
most do gain weight first year
most do not gain 15 ( average of 2.4-3.5, just under 10% gained 15 or more)
5 way to avert weight gain
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
Alch and binge drinking
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
Eating disorders
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
