Chapter 10 Flashcards
the science of food and dietary supplements, and how the body uses them in health and disease
Nutrition
about 45 nutrients we must get from food
Essential nutrients
protein, fat, carbohydrate, and water; important nutrients required in relatively large amounts
Macronutrients
vitamins and minerals; important nutrients required in minute amounts
Micronutrients
the process of breaking down foods into compounds the body can use
Digestion
are the measure of energy in food
•1 kilocalorie is the heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as a calorie
•2000 kcal per day typically meets a person’s energy needs
Kilocalories (Kcal)
is the capacity to do work; calories measure energy Sources of energy: •Fat = 9 calories per gram •Protein = 4 calories per gram •Carbohydrates = 4 calories per gram
Energy
the ratio of a food’s essential nutrients to its calories
Nutrient density
form parts of muscle, bone, blood, enzymes, hormones, and cell membranes
Proteins
the building blocks of proteins
- 20 common amino acids
- 9 are essential
- 11 are nonessential—meaning the body can produce them
Amino acids
- Most animal proteins are ? proteins
* Most plant proteins are ? proteins
- complete
* incomplete
Recommended protein intake:
•? gram per kilogram of body weight
•AMDR: ? to ?% of total daily calorie intake
- 0.8
* 10 to 35%
are the most concentrated source of energy
•? energy; provide insulation and support
•Major fuel during ? and light activity
•? calories of energy per gram
Fats (lipids)
- Store
- rest
- 9
? acid and ? acid are essential
- Linolenic
* alpha-linolenic
most fats in foods
•Types: saturated or unsaturated; monounsaturated; polyunsaturated
Triglycerides
? changes some unsaturated fatty acids in ?
- Hydrogenation
* Trans fatty acids
Trans fats are associated with increased (LDL, the “?” cholesterol) and ? ( HDL, the “?” cholesterol)
- low-density lipoprotein cholesterol “bad”
* decreased high-density lipoprotein cholesterol “good”
AMDR for fats is ? to ? of total daily calories
25 to 35%
supply energy for body cells
Simple carbohydrates:
•?: single sugar molecule ;Glucose, fructose, galactose
•?: pairs of single sugars ;Sucrose, maltose or malt sugar, and lactose
Carbohydrates
- Monosaccharides
- Disaccharides
multiple sugar units
•Starches and fiber
Complex carbohydrates
During digestion, carbohydrates are broken down into ? for absorption
Glucose
starch stored in liver and muscles
Glycogen
All grains are ? before processing
•Inner layer: ?
•Middle layer: ?
•Outer layer: ?
- whole grain
- germ
- endosperm
- bran
a measure of how a particular food affects blood glucose levels
Glycemic index
? in glucose and insulin levels produces a high glycemic index
Quick rise
Unrefined grains, fruits, vegetables, and legumes have a relatively ? index
low glycemic
On average, Americans consume ? to ? grams daily
•? grams are needed to meet the body’s requirements for essential carbohydrates
•AMDR: ? to ?% of total daily calories, or 225 to 325 grams
*200 to 300
*130
45 to 65%
nondigestible carbohydrate that is present naturally
•? (viscous) fiber such as in oat bran or legumes
•? fiber
- dietary fiber
- soluble
- insoluble
nondigestible carbohydrate that has been isolated or synthesized
functional fiber
is the sum of both dietary fiber and functional fiber
total fiber
*? grams for adult men
•? grams for adult women
- 38
* 25
are organic (carbon-containing) substances required in small amounts to regulate various processes in cells
Thirteen vitamins:
•4 ?-soluble: A, D, E, and K
•9 ?-soluble: C, and the B-complex vitamins thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid
- Vitamins
- fat
- water
Functions of vitamins:
•Help ? take place; help unleash ?; produce ?; maintain nervous, skeletal, and immune systems; and act as ?
- chemical reactions
- energy
- red blood cells
- antioxidants
help to regulate body functions and release energy, aid in growth, and maintain body tissues
•About ? essential minerals
•Major minerals: ? milligrams or more needed per day
•Calcium, phosphorus, magnesium, sodium, potassium, and chloride
- Minerals
- 17
- 100
Trace minerals: ? amounts
•Copper, fluoride, iodide, iron, selenium, zinc
•Issues may arise if too many or too few:
•?
•?
- minute
- iron-deficiency anemia
- osteoporosis
- Human body is ? to ?% water
* Humans can live up to ? days without food but only a few days without water
- 50 to 60%
* 50
To maintain hydration, daily:
•Men: ? total liters of water, with ? liters (? cups) coming from beverages
•Women: ? total liters of water, with ? (? cups) coming from beverages
- 3.7, 3.0 (13)
* 2.7, 2.2 (9)
substances that can reduce the breakdown of food or body constituents by free radicals
Antioxidants
an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes
Free radical
substances found in plant foods that may help prevent chronic disease
Phytochemicals
- such as broccoli render some carcinogenic compounds harmless
- (garlic and onions) boost cancer-fighting immune cells
- in green vegetables may preserve eyesight
- Cruciferous vegetables
- Allyl sulfides
- Carotenoids
*standards designed to prevent nutritional deficiencies and reduce the risk of chronic disease
•established to promote health and reduce the risk of major chronic diseases through diet and physical activity
•a helpful food guidance system
- Dietary Reference Intakes (DRIs)
- Dietary Guidelines for Americans
- MyPlate
Set of four values used for recommended intakes and maximum safe intakes: *(RDAs) •(AI) •(EAR) •(TUIL)
- Recommended Dietary Allowances
- Adequate Intake
- Estimated Average Requirement
- Tolerable Upper Intake Level
the U.S. Food and Drug Administration uses these for food labels
•Based on a ? -calorie diet
- Daily Values
* 2000
Three healthy eating patterns:
•Healthy ?-Style Pattern
•Healthy ? Pattern
•Healthy ?-Style Pattern
- U.S.
- Vegetarian
- Mediterranean
*Less than ?% of calories per day from added sugars
•Less than ?% of calories per day from saturated fats
•Less than ? mg per day of sodium
•? drink per day for women
•? drinks per day for men
- 10%
- 10%
- 2300
- 1
- 2
fruits (red) vegetables (green) grains (orange) protein (purple) dairy (blue)
eating plan was developed to help people control high blood pressure
Dietary Approaches to Stop Hypertension (DASH)
restrict or exclude foods of animal origin
Vegetarians
Most foodborne illness is caused by ?
pathogens
- These must meet certain criteria to be USDA certified
* Whether or not they are more healthy, they are better for the environment
Organic foods
kills potentially harmful pathogens
Food irradiation
Most Americans want to know if their food contains ?
Genetically modified organisms
*adverse reactions of the body’s immune system to a food ingredient
•90% of ? are due to 8 foods:
•Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shell
Food allergies
adverse reactions that don’t involve the immune system
•The problem usually lies with metabolism
Food intolerances
