Chapter 5 Flashcards
Nutrition
the science devoted to the study of dietary needs for food and the effects of food
Dietary Guideline for Americans
provides science based advice to promote health
5 Official Dietary Guidelines
- follow a healthy eating pattern
- focus on variety, nutrient density, and amount
- limit calories for added sugar, sat fat and reduce salt
- shift to healthier food and drink choices
- support healthy eating patterns for all
Macronutrient
nutrients necessary in largest amounts; water, carbs, proteins, and fats
Micronutrients
vitamins and minerals needed in small amounts
Essential nutrients
nutrients that body can’t make and must get through food
6 classes of essential nutrients
1) water
2) protein
3) carbs
4) fats
5) vitamins
6) minerals
Proteins
in every living cell, form basic framework, organic compounds composed of amino acids
Amino acids
organic compounds w/ nitrogen, carbon, hydrogen, and oxygen, essential building blocks, 20 but body only makes 11
Essential amino acids
9 amino acids body can’t make, in groups depending on how many a2 they have
Groups of essential a2
- complete protein
- incomplete protein
- complementary protein
Complete protein
essential a2, contain all the amino acids needed by body
Incomplete protein
lack 1 or more of the essential amino acids
Complimentary protein
incomplete that provide all amino acid essentials when combined
___ protein rich meals a day best to maintain lean body mass
2
Protein sources
- meat
- legumes
- eggs
- nuts
- milk
- grain
Sea food in rich in
omega-3 fatty acid
Recommend __ serving of fish per week
2
Dairy (or soy with fortifications) products contain which nutrients
calcium
vitamin D
potassium
Best options for vegetarian protein
nuts; peanuts, walnuts, almonds, and pistachios
Carbohydrates
organic compounds that are composed of carbon, hydrogen, and oxygen, source of energy, 2 types
- simple
- complex
Fats
soluble in fat; carry fat-soluble vitamins ADEK, sat, unsat, essential fatty acids, trans fat, and cholesterol
Vitamins
chemical substances, require 13 different ones
Water
11-15 cups per day
Simple Carbohydrates
s=sugar natural, provide the body with glucose, high fructose corn syrup
Complex carbs
c=crunch, cereal, fruit, and vegetables
Americans consume more ____ grains
refined = stripped of fiber
Dietary fiber
non digestible carbs naturally in plants
Functional fiber
isolated non digestible carbs that beneficial effects, may be added to foods (sweet potato)
Total fiber
dietary + functional
Fiber
helps slow emptying and weight
wheat and corn
Celiac disease
autoimmune disorder where immune cells attack the lining of the small intestine, 1% pop
Glycemic index
rank carbs based on instant effect it has on blood glucose
break down fast = high
Glycemic load
measure of how much a typical serving size raises blood glucose
sugar = use so little = low
Who regulates health claims on food labels
FDA
Refined grains
removed vitamins, minerals, and fiber, enriched with iron, high fat and added sugar
Lipoprotein
good cholesterol
What distinguishes sat and unsat fat?
their chemical structures
Dietary fats
mix of sat and unsat fats
Saturated fats
has as many hydrogen atoms as its carbon skeleton can hold, solid at room temp, s=solid
Reduce sat fats by
switch to nonfat dairy
trim visible meat
use oils
2 divisions of unsat fat
polyunsat
monounsat
Polyunsaturated fatty acids
omega-3 and omega-6 (fish and vegetable oil)
Cholesterol
animal foods or trans fats, body makes more than it needs
Trans fats
fat formed when liquid vegetable oils are processed to make cooking fats, extra dangerous dietary fats
Low adult vitamins
ACE calcium magnesium potassium and fiber
Low child vitamins
E calcium, mag, pot, and fiber
Groups at most risk for nutritional deficientcies
- teen girls
- women of childbearing age
- people over 50 = b12
- dark skin = d
Vitamins
organic substances the body needs in small amounts, needed for growth
Antioxidants
prevent damaging effect of oxidation in cells, CE, beta-carotene, carotenoids and flavonoids
Follic acid
folate used in vitamin sups and fortified foods, B
Water soluble vitamins
BC, must be replaced daily, direct into B or washed out
Vitamin D2
from plants of fortified
Vitamin D3
in skin after exposure to sun
Minerals
naturally occurring, inorganic substances, metabolism and nutrition
Major minerals
100 milligrams (common names)
Trace minerals
10 milligrams
Most abundant mineral in the body
calcium
Most common source of sodium
commercial packaged food
Calories
energy content of foods and energy expended
Basal Metabolic Rate (BMR)
number of calories required to sustain body at rest, rest converted to fat
Calorie balance
when relationship between calories consumed and calories expended is equal
DASH eating plan
emphasis fruits, veggies, and nonfat
Mediterranean diet
emphasizes fruits, veggies, nuts, olive oil, and grains
Phytochemicals
exist naturally in plants and have disease fighting properties,
broccoli
tomato (lycopene)
soybean (slow cancer)
Often think they need less __ and __ and more ___
fruits and veggies, milk
Choose snacks that are
Low calorie, high fiber
Serving
amount of food containing quality listed
portion
amount of food person eats at one time
Certified organic
foods that meet strict criteria
Food infection oragisms
- salmonella = chicken and eggs
- listeria = raw meat and unpasteurized milk
- toxoplasma
Food bacteria
e coli
Folate
B vitamin that lowers risk of neurel tube defects in newborns
Main sources of cholesteral
chicken, beef, and eggs
