Module 4: Nutrition Flashcards
nutrition
- essential food substances
- organic and inorganic materials the body needs for energy and cellular activities like growth, repair, disease resistance, fluid balance, thermoregulation
essential nutrients
- body cannot produce
nonessential nutrients
- body can make
- ex: vitamin D, cholesterol
nutrients containing calories
- proteins
- carbohydrates
- fats (lipids)
nutrients not containing calories
- water
- vitamins
- minerals
- fiber
where does energy come from
- nutrient groups containing calories (proteins, carbs, fats)
what affects how much energy/how many calories a person needs
- basal metabolism
- activity level
- age
- sex
- disorder
a good diet is
- low in fat
- high in fiber from plants/whole grains
- within caloric limits
- balance of nutrients
- no highly processed foods
human body water percentage
50-80%
recommended daily water intake
- 2 to 3 L
- 64 to 96 oz
functions of water
- transporting nutrients and oxygen throughout the body
- helping remove waste
- regulating body temperature through perspiration
- providing a basic component of blood and other body fluids
how body loses water and how much lost each day
- urine, stool, seat, water vapor in breath
- 1750 to 3000 mL each day
urine color of adequate hydration
- pale yellow
- nearly clear
dehydration
- adversely affects body temp, heart rate, mental/physical functioning
- causes fatigue, weakness, dizziness, loss of balance, delirium, exhaustion
overhydration
- won’t adversely affect healthy people
- excessive intake in infants, athletes, and people with some medical conditions can cause hyponatremia (low sodium)
what are proteins
- large and complex molecules made from amino acids in the body
what are amino acids
- natural compounds that plant and animal foods contain
three types of amino acids
- essential - body cannot produce
- nonessential - body can make from essential amino acids or as proteins break down
- conditional - not usually essential but may become essential under stress or illness
how many amino acids are there
20
functions of amino acids
- repair and build tissues
functions of proteins
- energy, if other sources are not available (wasteful, body will lose lean tissues and muscle strength)
- contribute to body structure
- fluid balance
- creation of transport molecules
how many calories 1g of protein provides
4 calories
too little protein causes
- weight loss
- malnutrition
- fatigue
- increased susceptibility to infection
too much protein
- winds up as body fat
- converted to glucose
when is additional protein needed
- burns
- major infection
- trauma
- surgery
- pregnancy
- breastfeeding
- infancy to adolescence
complete proteins
- come from animal sources (also soy)
- contain all 9 essential amino acids
incomplete proteins
- plant sources
- do not contain all 9 essential amino acids
complementary proteins
- combinations of incomplete protein foods
- together they provide all 9 essential amino acids
- black beans and rice
- pea soup with toast
- peanut butter sandwich
- wheat and soybeans
- corn and beans
recommended daily protein intake
- 5 to 6 oz
- 2.5 to 3 oz of animal proteins
animal protein sources
- meat
- seafood
- poultry
- milk
- yogurt
- eggs
- cheese
plant protein sources
- legumes
- grains
- nuts
- seeds
- some vegetables (broccoli, leafy greens, potatoes, peas)
what are carbohydrates
- organic compounds that combine carbon, oxygen, and hydrogen into sugar molecules
- primarily from plant sources
what comprises the majority of calories in most diets
carbohydrates
simple sugars
- honey, candy, cane sugar
- one or two sugar molecules
complex carbohydrates
- fruits, vegetables, cereal, pasta, rice, beans, whole grain products, fiber, starch
- long chains of hundreds to thousands of sugar molecules
what is starch
- glucose plants do not need immediately for energy
- stored in seeds, roots, and stems
sources of starch
- potatoes
- wheat
- rice
- corn
- barley
- oats
- some vegetables
function of carbohydrates
- energy for cells and their functions
glucose
- simple sugar
- required for energy needs
- burned more completely and efficiently than protein or fat
where is excess glucose stored in the body
- liver
- stored as glycogen
- ready when needed
functions of glucose
- create nonessential amino acids from available essential amino acids
- make other compounds
how many calories does 1g of carbohydrates provide
4 calories
too little carbs
- protein loss
- weight loss
- fatigue
too many carbs
- weight gain
- tooth decay
does dairy contain protein? fat? carbs?
- yes, all three
what are fats
- also called lipids
- highly concentrated sources of energy used as backup for available glucose
- made of carbon, hydrogen, oxygen
unsaturated fatty acids
- less dense and heavy
- basically oils
- less potential for raising cholesterol levels than saturated fats
- monounsaturated (olive/canola/peanut oil) or polyunsaturated (corn/sunflower/safflower oil)
trans fat
- fatty acids used to preserve processed food products
- byproduct of solidifying polyunsaturated oils (process called hydrogenation
- raises LDL
saturated fats
- solid at room temperature
- primarily from meat products, also palm/coconut oil
- raises LDL
functions of fats
- absorption of fat-soluble vitamins
- structure for cell membranes
- promotes growth in children
- maintains healthy skin
- assists with protein functions
- helps form various hormone-like substances that prevent blood clots and control blood pressure
- stored fats insulate and protect organs
how many calories does 1g of fats provide
9 calories
too little fat
- vitamin deficiences
- fatigue
- dry skin
too much fat
- heart disease
- obesity
minimize intake of which types of fats
- trans fats
- saturated fats
foods high in saturated fats
- whole milk dairy products
- egg yolks
- butter
- cream
- ice cream
- mayonnaise
- meat (especially red meat)
- oil-packed fish
- shortening
- coconut/palm oils
what is fiber
- complex carbohydrates that humans cannot digest
functions of fiber
- slowing time it takes food to pass through stomach, feeling of fullness
- adds bulk to stool
- absorbs some wastes for easier elimination
- lowers cholesterol levels
- slows glucose absorption
diet rich in fiber prevents/manages/reduces risk of
- constipation
- gallstones
- hemorrhoids
- irritable bowel syndrome
- diverticulosis
- diabetes
- colon cancer
does fiber provide calories
- no
- reactions it causes in intestines can produce some fatty acids, estimated 1.5 to 2.5 calories per gram of fiber
too little fiber
- increases risk of cancer
- increases blood glucose
- constipation
too much fiber
- interferes with mineral absorption
- bloating
- diarrhea
sources of fiber
- whole grains
- beans
- nuts
- fruits
- vegetables
good source of fiber
- at least 3g of fiber per serving
excellent source of fiber
5g or more of fiber per serving
are vitamins organic or inorganic
- organic
which vitamins can the body make
- D
- A
- B3
do vitamins provide energy
no, they metabolize energy
fat-soluble vitamins
- A
- D
- E
- K
water-soluble vitamins
- B1
- B2
- B3
- B6
- folate
- B12
- pantothenic acid
- biotin
- C
functions of vitamin A (retinol)
- night vision
- cell growth and maintenance
- health of skin and mucous membranes
sources of vitamin A (retinol)
- milk fat
- meat
- butter
- leafy vegetables
- egg yolks
- fish oil
- yellow and orange fruits
functions of vitamin B1 (thiamine)
- carb metabolism
- heart, nerve, and muscle function
sources of vitamin B1 (thiamine)
- whole grains
- meat
- legumes
- nuts
- seeds
- yeast
- rice
functions of vitamin B2 (riboflavin)
- fat and protein metabolism
sources of vitamin B2 (riboflavin)
- organ meat
- dairy products
- fortified grain
- leafy vegetables
- eggs
functions of vitamin B3 (niacin)
- carb and fat metabolism
soures of vitamin B3 (niacin)
- fish
- meat
- poultry
- fortified grains
functions of vitamin B6 (pyridoxine)
- enzyme assistance in amino acid synthesis
sources of vitamin B6 (pyridoxine)
- fish
- meat
- poultry
- grain
- nuts
- beans
- legumes
- avocados
- bananas
- prunes
functions of vitamin B12 (cobalamins)
- protein and fat metabolism
- nerve cell maintenance
- cell development
sources of vitamin B12 (cobalamins)
- meats
- seafood
- dairy products
- eggs
- molasses
- yeast
functions of biotin
- carb, protein, and fat metabolism
sources of biotin
- liver
- cereals
- grains
- yeast
- legumes
functions of vitamin C (ascorbic acid)
- immunity
- iron absorption
- structure of bones, muscle, and blood vessels
sources of vitamin C (ascorbic acid)
- berries
- citrus fruits
- green peppers
- mangoes
- broccoli
- potatoes
- cauliflower
- tomatoes
functions of vitamin D (calciferol)
- calcium absorption
- bone and tooth structure
- support of heart and nerve function
sources of vitamin D (calciferol)
- sunlight
- fortified milk
- eggs
- fish
- butter
- liver
functions of vitamin E
- protection of cells from destruction
- formation of blood cells
sources of vitamin E
- fortified cereals
- nuts
- vegetable oils
- leafy vegetables
functions of folate
- red blood cell maintenance
- genetic material development
sources of folate
- liver
- leafy vegetables
- beans
- asparagus
- legumes
- some fruits
functions of vitamin K
- normal blood clotting
- bone growth
sources of vitamin K
- leafy vegetables
- dairy products
- grain products
- meat
- eggs
- fruits
functions of pantothenic acid
- release of energy from carbs and fats
sources of pantothenic acid
- meat
- grains
- legumes
- fruits
- vegetables
what are minerals
- inorganic substances needed in small quantities
overall functions of minerals
- building and maintaining body structures
- contribute to crucial life functions
- rigidity and strength of bones
- muscle contraction and relaxation
- regulate acid-base balance
- normal blood clotting
- tissue repair
- assist enzymes in performing their metabolic functions (cofactors for enzymes)
major minerals
- 100mg or more daily
- calcium, sodium, potassium, phosphorus, magnesium
trace minerals
- 20mg or less daily
- iron, iodine, zinc, copper, fluoride, selenium, chromium, manganese, molybdenum
functions of calcium
- bone and tooth development
- nerve and muscle function
- normal blood clotting
sources of calcium
- dairy products
- leafy vegetables
- broccoli
- almonds
- fortified cereal
functions of magnesium
- carb and protein metabolism
- muscle contraction and structure
sources of magnesium
- legumes
- nuts
- bananas
- whole grains
- leafy vegetables
functions of phosphorus
- muscle contraction
- fluid balance
- nerve, muscle, and heart function
sources of phosphorus
- meat
- fish
- dairy products
- eggs
- legumes
- whole grains
- carbonated beverages
functions of potassium
- muscle contraction
- fluid balance
- nerve, muscle, and heart function
sources of potassium
- bananas
- raisins
- oranges
- vegetables
- meat
- dairy products
- legumes
- molasses
- peanut butter
- potatoes
functions of sodium
- fluid balance
- glucose transport
- acid-base balance
- muscle and nerve function
sources of sodium
- salt
functions of iron
- formation of hemoglobin in red blood cells for oxygen transport
- contributor to enzymes and protein
sources of iron
- meat (especially organ meats)
- fortified cereals
- leafy vegetables
- molasses
- legumes
- dried fruit
keys to optimal nutrition
- balance
- variety
- moderation
benefits of fruits
- reduce risk of heart disease, obesity, type 2 diabetes, and kidney stones
- protect against some cancers
- lowers blood pressure and calorie intake
- reduces bone loss
recommended daily fruit consumption
1 to 2 cups
benefits of vegetables
- reduce risk of heart disease, obesity, type 2 diabetes, and kidney stones
- protect against some cancers
- lowers blood pressure and calorie intake
- reduces bone loss
recommended vegetable consumption
1 to 3 cups
benefits of grains
- reduce risk of heart disease
- minimize or eliminate constipation
- weight management
- grains fortified with folate during pregnancy prevent neural tube defects during fetal development
minimum daily grain consumption
1.5 to 4 oz
recommended daily grain consumption
3 to 8 oz
benefits of proteins
- building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins
- many protein foods provide iron
- seafood provides omega 3 fatty acids which reduce risk of heart disease
recommended daily protein consumption
2 to 6.5 oz
benefits of dairy
- improves bone health
- reduces risk of osteoporosis, cardiovascular disease, and type 2 diabetes
recommended daily dairy consumption
2 to 3 cups
benefits of oils
- provide essential nutrients including essential fatty acids
- necessary for absorption of fat-soluble vitamins
recommended daily oil consumption
3 to 7 tsp
required elements of nutrition labels
- serving size
- calories per serving
- gram of different fats
- amounts of sodium, potassium, cholesterol, carbs, sugar, and protein
- percent of recommended daily values for some vitamins and minerals
what should patients be sure to check on a nutrition label
serving size
ingredient list
begins with ingredients the product contains to most of
“light” nutritional claim
- reduced in fat OR sodium by at least 50%
OR - reduced in calories by at least one third
“fresh” nutritional claim
never frozen, processed, or preserved
“lean” nutritional claim
- less than 10.5g fat total
AND - less than 3.5g saturated fat/serving
“calories/fat/sugar-free” nutritional claim
less than 0.5 cal or g per serving
“sodium-free” nutritional claim
less than 5mg sodium/serving
diet modifications for cardiovascular disease
- balanced diet
- low sodium
- low fat
- high fiber
- little or no alcohol
diet modifications for diabetes mellitus
- balanced diet
- low sodium
- sweets in moderation
- calorie limitations
diet modifications for cancer
- high protein
- vitamin supplements
- low temp food
- favorite foods
- small meals frequently
diet modifications for malabsorption syndromes
- low fiber
- supplements
- low fat
- small meals frequently
diet modifications for GERD
- low fat
- not spicy
- no coffee, mints, or chocolate
- no dairy (lactose sensitive)
- high fiber (chronic constipation)
clear liquid diet
- transparent or translucent fluids
- broth, gelatin, plain tea, apple juice
full liquid diet
- clear liquids and all juices, milk, ice cream, custard, cooked eggs
pureed diet
- blenderized food with no particles that could trigger choking
soft diet
- cooked or canned foods
- no stringy, chewy, or tough foods
mechanical soft diet
- chopped and blended foods that do not require knife to cut
- cooked/chopped cauliflower, soft meatloaf
anorexia nervosa signs and symptoms
- self-starvation
- perfectionism
- sensitivity to criticism
- fear of weight gain
- weight loss of at least 15%
- amenorrhea (no menstrual periods)
- denial of hunger
- excessive exercising
- ritualistic eating
- extreme control over behavior
- image of self as obese
anorexia nervosa treatment
- life threatening
- parenteral nutrition
- nasogastric feedings
- psychotherapy
- education on nutrion
bulimia nervosa
- eating large amounts of food (bingeing)
- self-induced vomiting, laxatives, or diuretics (purging)
bulimia nervosa signs and symptoms
- buying and consuming large amounts of food
- purging after eating excessive amounts of food
- using bathroom immediately after eating
- using laxatives and diuretics
- keeping weight constant while overeating fattening foods
- mood swings
- depression and guilt after bingeing and purging
bulimia nervosa treatment
- not life-threatening but can cause lesions in esophagus, erosion of tooth enamel, electrolyte/hormone imbalances
- psychotherapy
- medication for anxiety and depression
- dental work
- nutrition counseling
- support groups
binge-eating disorder
- similar to bulimia without purging
- chronic overeating
- causes obesity
- food becomes addiction
binge-eating disorder signs and symptoms
- not restricting diet between bingeing episodes
- eating quickly and until uncomfortably full
- eating when not hungry
- eating alone due to feelings and shame and guilt
binge-eating disorder treatment
- eating healthful foods
- self-acceptance
- awareness of hunger and fullness
- physical activity
- food diary
- counseling
- psychotherapy
