Chapter 7 Flashcards
substances the body must get from food
because it cannot manufacture them at all
or fast enough to meet its needs =
essential nutrients
essential nutrients can be:
Proteins Carbohydrates Fats Vitamins Minerals Water
Three classes of essential nutrients supply
energy:
Proteins
Carbohydrates
Fats
a measure of energy content in
food; the amount of heat it takes to raise the
temperature of 1 liter of water 1°C; commonly
referred to as “calorie” =
kiloCalorie
a compound made of amino acids that
contains carbon, hydrogen, oxygen, + nitrogen =
protein
how many amino acids are essential?
9
Proteins (4 cal./ g) form key parts of the body’s main
structural components:
muscles and bones blood, enzymes, cell membranes, some hormones
foods that supply
all the essential amino acids in adequate amounts =
complete protein sources
Meat, fish, poultry, eggs, milk, cheese, and soy
foods that
supply most but not all essential amino acids =
incomplete protein sources
Plants, including legumes, grains, and nuts
Adequate daily intake of protein =
0.8 gram per kilogram of body weight (0.36 g. / lb.)
Acceptable Macronutrient Distribution Range for protein =
10-30% of total daily calories
Fats (9 cal./ g) do what?
supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as:
the maintenance of blood pressure
the progress of a healthy pregnancy
the kind of fat that is usually solid at room temperature
Found primarily in animal foods + palm/ coconut oils:
saturated fat
the kind of fat that is usually liquid at room
temperature
Found in certain vegetables, nuts, and vegetable oils:
monounsaturated fat
the kind of fat that is usually liquid at room
temperature
Found in certain vegetables, nuts, vegetable oils + fatty fish:
polyunsaturated fat
Two key forms of polyunsaturated fats:
◦ Omega-3 fatty acids
◦ Omega-6 fatty acids
◦ Omega-3 fatty acids are found primarily in:
fish
Omega-6 fatty acids are found primarily in:
certain vegetable oils,
especially corn, soybean, and cottonseed oils
process in which hydrogens
are added to unsaturated fats, produces a mixture
of saturated fatty acids + standard and trans
forms of unsaturated fatty acids =
hydrogenation
what have an atypical shape that
affects their chemical activity?
Trans fatty acids
Saturated and trans fats: raise levels of:
LDL
Trans fats: lower levels of:
HDL
Unsaturated fats: lower levels of:
LDL
Best choices of fats=
monounsaturated fats and
polyunsaturated omega-3 fats
Adequate daily intake of fat:
= about 3 - 4 teaspoons of vegetable oil
Acceptable Macronutrient Distribution Range for fat =
20–35% of total daily calories as fat
The primary function of dietary carbohydrate is to:
supply energy to body cells (4 cal./ g)
Some cells, such as those in the brain, nervous
system, and blood, use:
only carbohydrates for fuel
During high-intensity exercise, muscles get most of
their energy from:
carbs
During digestion, carbohydrates are broken into
single sugar molecules such as glucose for
absorption; the liver and muscles take up glucose
and store it in the form of:
glycogen
Simple carbohydrates contain:
1-2 sugar units/molecule
simple carbs are:
◦ Found naturally in fruits and milk and added to
many other foods
◦ Include sucrose, fructose, maltose, and lactose
complex carbs are:
◦ Found in plants, especially grains, legumes, tubers
◦ Include starches + most types of dietary fiber
whole grains consist of:
an inner layer of
germ, a middle layer called the
endosperm, and an outer layer of
bran
During processing of the whole grain, the ____ and
____ are often removed, leaving
just the starchy ________
germ
bran
endosperm
Refined carbohydrates usually
retain all the calories of a
whole grain but:
lose many of
the nutrients
