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
Whole grains are higher than refined
carbohydrates in:
fiber, vitamins, minerals, +
other beneficial compounds
Whole grains take:
longer to digest
whole grains cause:
a slower rise in glucose levels
a measure of how the ingestion
of a particular food affects blood glucose levels =
glycemic index
Foods with a high glycemic index cause
quick
and dramatic changes in glucose levels
Diets rich in high glycemic index foods are linked
to increased risk of
diabetes and heart disease
Adequate daily intake of carbohydrate=
130 grams
Acceptable Macronutrient Distribution Range for carbs:
45–65% of total daily calories
non-digestible carbohydrates and
lignin that are present naturally in plants =
dietary fiber
non-digestible carbohydrates
isolated from natural sources or synthesized in a
lab and added to a food or supplement =
functional fiber
Total fiber =
dietary fiber + functional fiber
fiber that dissolves
in water or is broken down by bacteria in the
large intestine =
soluble fiber (viscous)
soluble fiber does what:
Slows the body’s absorption of glucose
Binds cholesterol-containing compounds
fiber that doesn’t dissolve in
water =
insoluble fiber
insoluble fiber does what:
Makes feces bulkier and softer
Helps prevent constipation, hemorrhoids,
and diverticulitis
All plant foods contain fiber, but processing
can:
remove it
Recommended Intake of Fiber for men and women:
Women = 25 grams per day
Men = 38 grams per day
organic (carbon-containing)
substances needed in small amounts to help
promote and regulate chemical reactions +
processes in cells =
vitamins
which vitamins are fat-soluble?
A,D,E,K
which vitamins are water-soluble? (9)
C + the eight B-complex vitamins
the eight B-complex vitamins:
(thiamin, riboflavin, niacin, vitamin B-6, folate,
vitamin B-12, biotin, and pantothenic acid)
Vitamins commonly lacking in the Canadian diet:
Vitamin B6 Vitamin A Vitamin C Vitamin E *****Super important*****
inorganic (non-carbon-containing)
compounds needed in small amounts for regulation,
growth + maintenance of body tissues and functions =
minerals
how many essential minerals are there?
about 17
Major minerals (those that the body needs in
amounts exceeding 100 mg per day) include:
calcium, phosphorus, magnesium, sodium, potassium, chloride
Essential trace minerals include
copper, fluoride, iodide, iron, selenium, zinc
Minerals lacking in the Canadian diet:
Iron: low intake can cause anemia
Calcium: low intake linked to osteoporosis
Potassium: low intake linked to elevated blood
pressure and bone mineral loss
Magnesium: linked to energy transfer,
nerve transmission, enzymes
super important for exam
Dietary factors that
build bone mass:
◦ Calcium ◦ Vitamin D ◦ Vitamin K ◦ Other possible dietary factors: vitamin C, boron, magnesium, potassium, manganese, zinc, copper
Weight-bearing exercise and
strength training also build
and maintain bone mass
Dietary factors linked
to loss of bone mass:
◦ Alcohol ◦ Sodium ◦ Caffeine (Ca absorption ) ◦ Retinol (excess Vitamin A) ◦ Soda ◦ Protein excess (if intake of calcium and vitamin D is low)
what provide 80–90% of
your daily water intake:
foods and fluids you consume
Women need to drink about
2.7 litres of fluids / day
Men need to drink about
3.7 litres of fluids / day
a substance that protects against
the breakdown of body constituents by free
radicals; actions include binding oxygen, donating
electrons to free radicals, and repairing damage to
molecules =
antioxidant
a chemically unstable, electronseeking
compound that can damage cell membranes
and mutate genes in its search for electrons =
free radical
a naturally occurring substance
found in plant foods that may help prevent and
treat chronic diseases =
phytochemical
phytochemicals are found in:
◦ certain proteins in soy foods
◦ cruciferous vegetables (cabbage, broccoli,
Brussels sprouts, kale, cauliflower): sulforaphane
◦ garlic and onions: allyl sulfides
standards for
levels of nutrient intake to prevent nutrient
deficiencies and reduce the risk of chronic
disease =
DRIs (Daily Recommended Intakes)
a food-group plan that
provides practical advice to ensure a balanced
intake of essential nutrients =
Canada’s food guide
maximum daily
intake unlikely to cause health problems =
Tolerable Upper Intake Level (UL)
The Food and Nutrition Board recommends
supplements only for certain groups:
◦ Folic acid for women capable of becoming pregnant
◦ Vitamin B-12 for people over age 50
Other possible situations for supplements:
◦ Vitamin C for smokers
◦ Iron for pre-menopausal women
◦ Vitamin D for older adults, people with dark skin, and
people exposed to little sunlight
◦ Vitamin K for newborns (administered medically)
◦ People with certain special health concerns
a simplified version of the RDAs
used on food labels =
daily values
Most North Americans need to make the
following general dietary changes:
Eat more dark green vegetables, orange
vegetables, legumes, fruits, whole grains, and lowfat
and fat-free milk and milk products
Eat less refined grains, saturated fat, trans fat,
cholesterol, added sugars, and calories
limit for salt intake:
◦ 2300 mg daily limit
◦ 1500 mg daily limit for older adults, African Americans,
and people with hypertension
vegetarian who eats no animal products =
vegan
vegetarian who includes milk
and cheese products in the diet =
lacto-vegetarian
vegetarian who includes
milk and cheese products and eggs in the diet =
◦ Lacto-ovo-vegetarian
vegetarian who includes eggs, dairy
products, and small amounts of poultry and
seafood in the diet =
Partial vegetarian, semi-vegetarian, or pescovegetarian
Vegetarian diets tend to be:
lower in saturated fat and cholesterol
higher in complex carbohydrates, fiber, folate,
vitamins C and E, carotenoids, and phytochemicals
Nutrients of concern for vegetarians include:
vitamin B-12, vitamin D,
calcium, iron, zinc
protein over consumption necessitates higher intakes of:
calcium
protein over consumption can also cause
dehydration
what causes some people
to experience episodes of sweating and increased
blood pressure, headaches?
MSG
what cause severe reactions in some people (hot
dogs, beer, etc.) ?
sulfites
Most food borne illness is caused by:
pathogens
to kill potentially harmful pathogens and increase shelf life, foods are treated with gamma rays, X rays, or high-voltage electrons and this is called?
food irradation
a designation applied to foods grown and
produced according to strict guidelines limiting
the use of pesticides, nonorganic ingredients,
hormones, antibiotics, genetic engineering,
irradiation, and other practices =
organic
