Final Flashcards
Nutrient functions
Normal growth and development
Maintain cells and tissues
Fuel to do physical and metabolic work
Regulate body processes
Six classes of nutrients
Carbohydrates Lipids (fats and oils) Proteins Vitamins Minerals Water
Absence from the diet results in a specific change in health
Putting the chemical back in the diet will reverse the change in health
Not only chemicals in food
Phytochemicals
Antioxidants
Nutrients
Macronutrients
Carbohydrates, lipids, and proteins
Micronutrients
Vitamins and minerals
Organic (contain carbon)
Carbohydrates, lipids, proteins, and vitamins
Inorganic
Minerals and water
Carbs
Sugars and starches Functions Energy source Food sources Grains Vegetables Legumes Fruits Dairy products
How many kilocals in carbs per gram
4
Lipids
Triglycerides (fats and oils), cholesterol, and phospholipids Functions Energy source, structure, regulation Food sources Fats and oils Meats Dairy products Some plant sources
How many kilocals in lipids per gram
9
Proteins
Made of amino acids Functions Energy source, structure, regulation Food sources Meats Dairy products Grains, legumes, vegetables
How many kilocals in proteins per gram
4
Vitamins
Functions Regulate body processes Play a vital role in extracting energy Fat-soluble A, D, E, K Water-soluble Eight B vitamins, vitamin C Food sources All food groups
How many vitamins in total
13
Minerals
Macrominerals Microminerals, or trace minerals Functions Structure, regulation Food sources All food groups
Water
Most important nutrient Functions Temperature control Lubrication of joints Transportation of nutrients and wastes Food sources Beverages Foods
Nutrients and energy
Energy The capacity to do work Energy sources Carbohydrates, lipids, protein Measure of energy Kilocalorie 1,000 calories = 1 kilocalorie
Foods to increase with diet (2010)
Whole grains
b. Vegetables
c. Fruits
d. Dairy
e. Seafood
f. Oils
Foods to decrease with diet (2010)
Follow a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2,300 milligrams per day of sodium
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
Food labels have five mandatory components:
A statement of identity/name of the food
The net weight of the food contained inside of the package, not including the weight of the package
The name and address of the manufacturer, packer, or distributor
A list of ingredients in descending order by weight
Nutrition information
5 food groups of my plate
(grains, fruits, vegetables, dairy, protein)
MyPlate base
It’s based off of your age, weight, height, sex, and physical activity level.
How many cups of fruit does an average adolescent need per meal?
1.5-2 depending on if they’re male or female
How many cups of dairy should a 14-18 year old get per day?
3 cups
How much oil should an adolescent (14-18 year old) consumer per day?
5-6 teaspoons
Moisten food
Supply enzymes
salvary glands
Produces bile
“Chemical factory”
Active warehouse
Liver
Accessory Organes
Gallbladder, pancreas
Stores and secretes bile
Gallbladder
Secretes bicarbonate
Secretes digestive enzymes
Pancreas
Enzymes Salivary amylase acts on starch Lingual lipase acts on fat Saliva Moistens food for swallowing
Mouth
Transports food to stomach
Esophageal sphincter
Esophagus
Hydrochloric acid prepares protein for digestion and activates enzymes.
Pepsin begins protein digestion.
Gastric lipase has some fat digestion.
Gastrin (hormone) stimulates gastric secretion and movement.
Intrinsic factor is needed for absorption of vitamin B12.
Stomach
Sections Duodenum, jejunum, and ileum Nutrient digestion Bicarbonate neutralizes stomach acid Pancreatic and intestinal enzymes Carbohydrates Fat Protein Absorption Folds, villi, and microvilli expand absorptive surface. Most nutrients are absorbed here. Fat-soluble nutrients go into lymph. Other nutrients go into blood.
Small intestine
Sections Cecum, colon, rectum, anal canal Digestion Peristaltic movement is slow, taking eighteen to twenty-four hours for material to travel Some digestion of fiber by bacteria Absorption Water Sodium, potassium, and chloride Vitamin K (produced by bacteria) Elimination
Large intestine
100 trillion bacterial cells
Can interact with each other and the human host in mutually beneficial processes of energy metabolism and in facilitating chemical reactions
Probiotics
Prebiotics
Gut microbiota
Difference between fat soluble and water soluble
Image result for Specific differences between water & fat soluble
The main difference between Fat-Soluble Vitamin And Water-Soluble Vitamin is that Fat-Soluble Vitamins are stored or piled up in the fat tissues of the body for a while, while on the other hand Water-Soluble Vitamin doesn’t get stored in the body. Vitamin A, K, D, and E fall under the category of Fat-Soluble vitamins.
organic compounds required by many enzymes for catalytic activity. They are often vitamins, or derivatives of vitamins. Sometimes they can act as catalysts in the absence of enzymes, but not so effectively as in conjunction with an enzyme.
Coenzymes
Act primarily as coenzymes in energy metabolism
eight b vitamins
Functions Antioxidant Needed for collagen synthesis Other roles Makes other essential compounds Enhances the absorption of iron from plant foods Fruits: citrus, strawberries, kiwi, fortified juice Vegetables: broccoli, tomatoes, potatoes, cabbage, leafy green, peppers Dietary Recommendations RDA 90 milligrams/day for men 75 milligrams/day for women 85 milligrams/day during pregnancy 120 milligrams/day for breastfeeding \+35 milligrams/day for cigarette smoking Deficiency Scurvy Toxicity May cause GI distress in high doses
Vitamin C
Which water soluble vitamins can be toxic in large doses?
Vitamin C
nutrients that help minimize free-radical damage to the body.
Antioxident
highly reactive compounds that are created in the body during normal metabolic functions or introduced from the environment, such as by exposure to pollution and other toxins.
free radicals
pros and cons of supplementations
The Pros:
Supplements may just be easier. …
High cost of high-quality fresh produce. …
Dietary habits are hard to adjust. …
The Cons:
Supplements are intended to be just as their name suggests: supplementary. …
Supplements are not neutral.
best ways to cook food
steaming, stir-frying, and microwaving
Certain vitamins added back in after enrichment
B vitamins (thiamin, riboflavin, niacin, folic acid) and iron
Balanced inside and outside cells
Cation
Anions
Osmosis
Electrolytes and water
functions of water
Regulates body temperature
Moistens tissues in the eyes, nose and mouth
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Lessens burden the on kidneys and liver by flushing out waste products
Helps dissolve minerals and nutrients to make them accessible to your body
Water needs
Men = 3.7 liters/day AI Women = 2.7 liters/day AI Pregnancy = 3.0 liters/day AI Lactation = 3.8 liters/day Increased needs for activity and sweating
What diseases are impacted most by minerals? How?
Hypertension and osteoporosis - lack of or increase of minerals
Functions Regulates fluid level, blood pressure, and pH Helps transmit nerve impulses Food Sources Processed and convenience foods Added (table) salt Dietary Recommendations Daily intake less than 2,400 milligrams/day Daily intake less than 1,500 milligrams/day desirable Dealing with Excess Sodium Can contribute to hypertension Can worsen dehydration
Sodium
Functions Bone structure Hydroxyapatite Bone cells Osteoblasts Osteoclasts Reserve of calcium and phosphorus Regulation of blood calcium levels Calcitriol Parathyroid hormone Calcitonin Dietary Recommendations RDA: 1,300 milligrams/day (children 9-18) RDA: 1,000 milligrams/day (men 19-70; women 19-50) RDA: 1,200 milligrams/day (men 70+; women 51+) Food Sources Dairy products, green vegetables, processed and fortified foods Oxalate—binds calcium Calcium Absorption Relatively inefficient Calcium Balance Bone calcium is used to maintain normal blood calcium levels. UL: 2,500 milligrams/day (adults 19-50)
Calcium
Functions
Oxygen transport as part of hemoglobin and myoglobin
Cofactor for enzymes, immune function, and normal brain function
Iron Absorption
Effect of Iron Status
Absorption varies
Effect of GI Function
Depends on stomach acid
Effect of the Amount and Form of Iron in Food
Conserve iron
Heme iron
Non-heme iron
Iron absorption
Dietary Factors Enhancing Iron Absorption
Vitamin C
Dietary Factors Inhibiting Iron Absorption
Phytate, polyphenols, oxalates, high-fiber foods, calcium, and zinc
Iron Transport and Storage
Transferrin ferries iron through blood.
Most iron is stored as ferritin in body.
Smaller amounts are stored as hemosiderin
Iron Turnover and Losses
Routine destruction of old red blood cells releases iron.
Recycled iron is used to build new red blood cells.
Dietary iron is especially important in times of rapid growth and blood expansion.
Lose iron in feces, sweat, skin cells, and menstruation
Digestive disorders increase iron lossesFood sources
Red meat, clam, oyster, liver, poultry, fish, pork, lamb, tofu, legumes, enriched and whole grains, fortified cereal
Deficiency
Most common nutrient deficiency
Most severe stage: Iron-deficiency anemia
Lack of iron inhibits red blood cell production.
Symptoms include fatigue and pale skin
Toxicity
Accidental iron overdose leading cause of poisoning deaths in young children in U.S.
Genetic defect: Hereditary hemochromatosis
Causes excessive iron absorption
Causes chronic iron overload
Can lead to severe organ damage and chronic disease
Iron
What about vitamin C & zinc & the common cold?
More research needs to be done
