Chapter 5 Flashcards
A set of recommendations designed to promote optimal health and prevent both nutritional deficiencies and chronic diseases such as cancer and cardiovascular disease. An umbrella term for four sets of dietary recommendations; Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
Dietary Reference Intakes (DRIs)
The amount of nutrients needed by half of the people in any one age group. Nutritionists use this to assess whether an entire population’s normal diet provides sufficient nutrients.
Estimate Average Requirement (EAR)
Represents the average daily amount of any one nutrient an individual needs to protect against nutritional deficiency.
Recommended Dietary Allowance (RDA)
The highest amount of nutrient a person can take in without risking toxicity.
Tolerable Upper Intake Level (UL)
Represents intake levels of essential nutrients associated with reduced risk of chronic disease while providing adequate nutrition. If your intake exceeds this, you increase your risk of chronic disease.
Acceptable Macronutrient Distribution Range (ADMR)
A graphic nutritional tool developed by the USDA that can be customized depending on your calorie needs.
MyPlate
Provides scientifically based diet and exercise recommendations designed to promote health and reduce risk of chronic disease.
Dietary Guidelines for Americans
Used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000 calorie diet. Tells you whether a product is high or low in nutrients.
Daily Values
Carbohydrates, water, protein, fats, vitamins, and minerals. Build, maintain, and repair tissues; regulate body functions; and support the communication among cells that allow you to be a living, sensing human being.
Essential nutrients
Water, carbohydrates, protein and fat – provide energy for building new cells and facilitating chemical reactions.
Macronutrients
Vitamins and minerals. Regulate body functions
Micronutrients
People who do not get adequate amounts of essential nutrients are likely to develop this.
Nutritional deficiency diseases
The right amount of fluid inside and outside each cell. is maintained through electrolytes
fluid balance
Minerals that carry electrical chargers and conduct nerve impulses.
Electrolytes
Sets standards for water quality and inspects water supplies for bacteria and toxic chemicals.
Environmental Protection Agency (EPA)
True or False?
If you expend 2,000 calories a day, you need to drink 2-3 liters (8-12 cups) of fluids.
True
How many cups of water do men need to drink? What about women?
15, 11
True or False?
Room temperature water is better to drink than cold water. Cold water constricts blood vessels around the stomach muscles. Room temperature water relaxes the stomach, which increases absorption.
True
What does cold water do to fat when your stomach is trying to digest food?
It Solidifies fat
The body’s main source of energy. They come almost exclusively from plants in the form of sugars and starches. Fuel body cells during daily activities like exercise and ONLY source of energy for BRAIN cells, RED BLOOD cells and other cells.
Carbohydrates
Easily digestible carbohydrates that are only composed of 1 or 2 units of sugar. The six (ose’s) like glucOSE and galatOSE.
Simple carbohydrates
What simple carbohydrate is the main source of energy for the brain and nervous system?
Glucose
When you eat foods with large amount of simple carbs, sugar enters your bloodstream quickly, giving you a burst of energy or a “sugar high”. Absorbs into cells quickly, leaving you feeling depleted and craving more sugar.
Glucose
The complex carbohydrate form in which glucose is stored in the liver and muscles.
glycogen
Composed of multiple sugar units and include starches and dietary fiber. Often refined or processed to make them easier to digest and more appealing to the consumer.
Complex carbohydrates
white rice, bread, pasta, desserts. Can enter the bloodstream quickly and leave you feeling hungry all over again.
Refined carbs
A complex carbohydrate. Found in plants that cannot be broken down by the digestive tract. Passes through intestines rapidly and is expelled easily to prevent hemorrhoids and constipation. Examples: fruit, veggies, beans, cereal, nuts, and grains.
Dietary fiber
Used to build and maintain muscles, bones, and body tissues. Form enzymes that facilitate chemical reactions.
protein
Concentrated energy sources and the principal form of stored energy in the body. Helps produce Vitamin D, provides materials for cells membranes and for myelin sheaths that surround nerve fibers. Provide emergency reserve for when you’re sick or when food isn’t consumed enough.
Fat
Remain solid at room temperature. Beef, pork, poultry, or dairy products.
saturated fats
Liquid at room temperature but solidify when refrigerated. Such as olive and canola oil, peanut butter, and avocado.
Monosaturated fats
Liquid at room temperature and in the refrigerator. Corn or soybean oil, and fish like salmon.
Polyunsaturated fats
Known to lower blood cholesterol levels and can slow the process of digestion so that blood sugar levels remain more even. Dissolves in water. Example: beans and oatmeal
soluble fiber
Fiber that doesn’t dissolve in water. Passes through the digestive tract unchanged because it absorbs water. Helps you feel full after eating and stimulates your intestinal wall to contract and relax, serving as a natural laxative.
Insoluble fiber
True or False?
Nonessential amino acids means your body produces it on it’s own while essential amino acids mean your body cannot produce it and needs to be supplied by foods.
True
Food sources such as animal proteins… meat and fish. Contain AMPLE amounts of all the essential amino acids.
Complete proteins
Vegetable proteins such as grains, legumes, nuts, and vegetables. Contain small amounts of essential amino acids or some, but not all, of the essential amino acids. So if your a vegetarian, consume a lot of these proteins otherwise, your body organ functions may be compromised.
Incomplete proteins
Saturated fats can tend to raise blood levels of this. It’s a waxy substance that can clog arteries leading to cardiovascular disease. Unsaturated fats and monounsaturated fats are good for this. Get it from meat, cheese, eggs, and milk.
Cholesterol
What organ produces cholesterol?
Liver
Produced through hydrogenation. Believed to pose a risk cardiovascular disease more than saturated fats because they raise lipoproteins (LDL’s). In deep fried foods and foods such as crackers, cookies, chips, cakes, pies.
Trans fatty acids
Process whereby liquid vegetable oils are turned into more solid fats. Food manufacturers use this to prolong a food’s shelf life and change it’s texture. Example: peanut butter and makes margarine hard like a stick.
Hydrogenation
Help slow the clotting of blood, improve arterial health, and lower blood pressure. Protect against autoimmune diseases such as rheumatoid arthritis
Omega-3 fatty acids
Contain linoleic acid. Support heart, hair and skin growth, bone health, and lowers cholesterol. Many nutritionists believe we consume too much of this should take more Omega-3 instead.
Omega-6 fatty acids
Naturally occurring inorganic substances that are needed in SMALL amounts. Important in building strong bones and teeth, helping vitamins and enzymes carry out metabolic processes, and maintain body systems.
Minerals
Naturally occurring organic micronutrients that aid in chemical reactions in the body and help maintain the nervous, immune, and skeletal systems.
Vitamins
Substances that are naturally produced by plants to protect themselves and that provide health benefits in the human body.
Phytochemicals
Unstable molecules that are produced when oxygen is metabolized and that damage cell structures and DNA. This happens due to oxygen toxicity and metabolic processes used by cells to produce energy as food molecules react with oxygen. For example, when breathing in oxygen you can breathe in cigarette smoke and be exposed to other environmental elements that can be toxic to you. Can obtain Age-Related Macular Degeneration.
free radicals
Neutralize the effects of free radicals. Found in fruits and veggies, especially bright colored ones. Seen in green tea. Supplementations of this are recommended to NOT be taken.
Antioxidants
Prevent artery stiffening and inflammation and promote relaxation of artery walls and dilation. Eating antiOXIDant rich foods will increase the amount of this in your body.
Nitric Oxide (NO)
Plant hormones similar to human estrogens but less potent.
Phytoestrogens
Substances extracted from vegetables and other plant foods and used in supplements. Nutritionists do not recommend they be taking supplements like these phytochemicals.
Phytonutraceuticals/ Phytonutrients
True or False?
Vegetarians live longer than non-vegetarians.
True
True or False?
Red meat causes people to have a higher risk of heart disease and cancer than people who average a half-serving a day.
True
Occurs when a food is contaminated by natural toxins or by microbes that produce toxins. Example: Botulism (bacterium releases a fatal toxin when food is improperly prepared and stored)
Food intoxication
