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