Module 1: The Food on Your Plate Flashcards
define nutrition
study of the interaction between nutrients, the body’s function, and health
define nutrient
a substance that the body requires for energy, regulation of body processes, and structure
define essential nutrient
must be acquired by diet
define non-essential nutrient
- body can make in adequate amounts
- glucose, fatty acids, vitamin D
define calorie
- scientific unit used to measure energy in joule
- energy needed to raise 1ml of water 1 degree
- cal=kcal
what are two ways to classify nutrients
- provide energy vs don’t provide energy
- macronutrients vs micronutrients
what nutrients provide energy
- proteins
- lipids
- carbohydrates
what nutrients don’t provide energy
- water
- minerals
- vitamins
what do nutrients that don’t provide energy do
assist with regulating body processes and providing structure
what are the macronutreints
- carbohydrates
- fat
- proteins
- water
what are the micronutrients
- vitamins
- minerals
describe collagen
- protein
- lacks essential amino acids (tryptophan)
- most turned over protein in the body
what is in 5 hour energy and how does it provide energy
- B complex vitamins
- used as cofactors in the citric acid cycle
how many kcal/gram do carbohydrates, lipids, and proteins give
- carbs: 4
- lipids: 9
- proteins: 4
function of carbohydrates
provide energy
function of lipids
- provide energy
- energy storage
- cell structure and regulation
function of proteins
- provide energy (least used form out of macronutrients)
- promote growth and maintenance of tissue
function of water
- regulate body temperature
- cell hydration and lubrication
function of vitamins
- regulate biochemical reactions
- antioxidant
function of minerals
- regulate biochemical reactions
- provide structure
does alcohol supply energy and is it a nutrient
- provides 7 kcal/gram
- not considered a nutrient
what is included as carbohydrates
- sugars
- starches
- fibers
what are carbohydrates composed of
- carbon
- oxygen
- hydrogen
what is included as lipids
- triglycerides
- phospholipids
- sterols
which type of lipid is most commonly consumed
triglycerides
what are common food sources of lipids
- oils
- butter
what are lipids composed of
- carbon
- oxygen
- hydrogen
what makes lipid composition different from carbohydrate composition
- lipids contain 2x as many hydrogen atoms as carbohydrates which explains why they provide more kcal/gram
- carbs can by polymerized to make long chains while lipids can only go up to triglycerides
describe the structure of triglycerides
- glycerol backbone made from glucose
- 3 fatty acid chains
what are proteins composed of
- carbon
- oxygen
- hydrogen
- nitrogen
what is the function of micronutrients
support metabolism
define metabolism
- biochemical activity in cells
- releasing energy from nutrients (break down)
- using energy to make other substances (build up)
do vitamins and minerals provide energy
- no
- assist in the release of energy from macronutrients
define vitamins
organic nutrients required in small amounts to maintain normal body function
what are the two types of vitamins
- fat soluble
- water soluble
describe fat soluble vitamins
- do not dissolve in water
- can be stored in the body for long period of time
- do not need to be consumed daily
- requires fat in diet to be absorbed
describe water soluble vitamins
- dissolve in water
- not stored in body, excreted mostly through urine
- must be consumed regularly
explain the role of vitamins in the citric acid cycle
- vitamins used as electron carriers
- NADH and FADH2 are activated forms of B vitamins
- help facilitate energy production
what are the fat soluble vitamins
- K
- A
- D
- E
define minerals
inorganic compounds necessary for structure and regulating processes in the body
what is the difference in composition between vitamins and minerlas
- vitamins are organic and minerals are inorganic
- vitamins contain carbon and minerals do not contain carbon
what are the two types of minerals
- macrominerals (major elements)
- microminerals (trace elements)
define macrominerals
required in amounts equal to or in excess of 100mg per day
define microminerals
required in amounts less than 100mg per day
define electrolyte
- mineral that assumes charge when dissolved in water
- includes sodium, potassium, and chloride
what are the macrominerals
- sodium
- potassium
- chloride
- calcium
- phosphorous
- magnesium
- sulfur
define phytochemicals
- not classified as nutrients
- chemical compounds in plants that have various effects on body functions
- “superfoods”
function of phytochemicals
block inflammatory pathways
where are phytochemicals found
- plants
- compounds that give plants their color (chlorophyll, tannins)
what is the number one reason we make the food choices we do
taste
define malnutrition
- poor nutrition status
- includes undernutrition and overnutrition
can you be both undernourished and overnourished
- yes
- ex: too many calories, not enough fiber
examples of diseases strongly linked to nutrition
- osteoporosis
- diverticulosis
- obesity
- heart disease
- diabetes
- cancer (some types)
describe osteoporosis
- low bone density
- often postmenopausal women due to low estrogen levels
- treated with calcium, phosphorous, vitamin D
describe diverticulosis
- invagination pockets in the colon
- from low fiber consumption
define dietary reference intakes (DRIs)
- created by national academy of sciences
- expansion on existing RDAs (now includes limits)
- umbrella term including RDA, EAR, UL, AI
define recommended dietary allowances (RDAs)
- created in 1941 after poor nutrition status of mean drafted for WWII
- meets the needs of 98% of the population
what government agencies oversee food and nutrition policy
- US dept. of agriculture (USDA)
- US dept. of health and human services (HHS)
describe the dietary guidelines for americans
- published by USDA and HHS in 1980
- new one comes out every ~5 years
- diet and lifestyle recommendations
what did the dietary guidelines for americans say about cholesterol in 2015
- dietary cholesterol doesn’t influence blood cholesterol
- blood cholesterol is highly genetic and the liver makes 40% of cholesterol
describe the expanded food and nutrition education program (EFNEP)
- USDA funded
- education to assist in improving diet and lifestyle
describe the program women, infants, and children (WIC)
- supplemental nutrition program
- improve nutrition during pregnancy, infancy, and childhood
- state program so different states have different rules
describe undernutrition
- inadequate nutrition resulting from lack of food or failure of the body to absorb or digest nutrients properly
- occurs worldwide
where in the world is undernutrition the most prominent due to the environment
sub-saharan africa and asia
what nutrients are people most likely to be deficient of worldwide
- protein (#1 worldwide, not in US thought)
- iron
- iodine
- vitamin A
- zinc
explain the causes of undernutrition
- biological: inadequate intake and frequent infections
- societal: limited access to food, civil conflict, overpopulation
who is at the greatest risk of undernutrition worldwide
pregnant and lactating women and children
describe nutrigenomics
study of how diet alters the expression and/or structure of genes and how this affects health and risk of disease
nutrigenetics
study of how genes interact with the food we eat
what does an expert in nutrition need to have
- advanced degree (masters or PhD)
- credentials
what must you do to become a registered dietician
- completed degree from university
- completed internship
- pass nation exam
does a nutritionist exist
- no
- only registered dieticians
how are nutrition recommendations developed
scientific method
