Module 4: Nutrition: Eating for a Healthier You Flashcards
define nutrition
science that investigates the relationship between physiological function and the essential elements of the foods we eat
define essential nutrients
- nutrients our body can’t synthesize
- obtained from food
what are the 4 essential nutrients we need in the largest amounts
- water
- proteins
- carbohydrates
- fats
what are the 6 groups of essential nutrients
- water
- proteins
- carbohydrates
- fats
- vitamins
- minerals
define recommended dietary allowances (RDAs)
daily nutrient intake levels meeting the nutritional needs of 98% of healthy individuals
define adequate intakes (AIs)
- daily intake levels assumed to be adequate for most healthy people
- used when there isn’t enough research to support RDA
define tolerable upper intake levels (ULs)
highest amounts of a nutrient you can consume daily without risking adverse health effects
define acceptable macronutrient distribution ranges (AMDRs)
- ranges of protein, carbohydrate, and fat intake that provide adequate nutrition
- associated with a reduced risk for chronic disease
- expressed as percentages
body percentage of water
50 to 70%
water functions
- fluid, electrolyte, and acid-based balance
- regulates temperature
- major component of blood
daily water intake recommendations for men and women
- men: 13 cups
- women: 9 cups
what is the most abundant substance in the human body after water
proteins
functions of proteins
- develop and repair bone, muscle, skin, and blood cells
- antibodies
- enzymes
- hormones
- alternative energy source
define complete protein
- containing all essential amino acids
- animal products
define incomplete protein
- lack one or more essential amino acids
- plant sources
AMDR for protein
10 to 35 % of calories
why should a sedentary person eat more protein than carbs
- proteins make you feel fuller for longer; take longer to digest
- release satiety hormones than contribute to feeling full
functions of carbs
energy for daily activities
define simple carbohydrates
- found in fruits, veggies, and dairy
- glucose, fructose
- monosaccharides, disaccharides
define complex carbohydrates
- grains, legumes, veggies
- polysaccharides
- starch, glycogen, fiber
what makes up the majority of the complex carb group
starches
define fiber
- indigestible portion of plants foods
- helps move food through digestive system, delays absorption of nutrients, absorbs water
- soluble or insoluble
what is the AMDR for carbs
45 to 60% of total calories
function of fats
- source of body’s fuel
- maintain healthy skin and hair
- insulate body organs
- maintain body temperature
what is the most common form of fat in foods that makes up 95% of total body fat
triglycerides
why are HDLs healthier than LDLs
- HDLs are capable of transporting more cholesterol than LDLs
- LDLs transport cholesterol to body cells
- HDLs transport cholesterol to liver for metabolism
define saturated fats
- saturated with hydrogen
- animal sources
define unsaturated fats
- have room for additional hydrogen
- liquid at room temperature
- plants, vegetable oils
what 2 categories of fats are omega-3 and omega-6 fatty acids
- polyunsaturated fatty acids
- essential fatty acids
what is the AMDR for fats
20 to 35% of total calories
define trans fatty acids
- in processed foods made with hydrogenated oils
- FDA stopped allowing trans fat in foods in 2013
functions of vitamins
- promote growth
- maintain nerves and skin
- produce blood cells
- build bones and teeth
- heal wounds
- convert food energy to body energy
what are the differences between water soluble and fat soluble vitamins
- water soluble: dissolve in water, excess excreted in urine
- fat soluble: ADEK, absorbed through intestinal tract with help of fats, excess causes toxicity
functions of vitamin D
- body regulation of calcium
- calcification of bones
- fight infections
- lower blood pressure
- reduce risk of diabetes
- reduce growth of cancer cells
functions of folate
- production of compounds for DNA synthesis
- proper cell division during embryonic development
why are minerals important for vitamins
vitamins absorbed with the help of minerals
functions of sodium
- regulation of blood volume and blood pressure
- fluid balance
- transmission of nerve impulse
- heart activity
- metabolic functions
what is the AI for sodium
- 1500 milligrams
- 0.65 of a teaspoon
functions of calcium
- building strong bones and teeth
- muscle contraction
- blood clotting
- nerve impulse transmission
- heartbeat regulation
- fluid balance within cells
what should you eat calcium with to help it absorb
- protein
- vitamin D
- vitamin C
what is the most common nutrient deficiency worldwide
iron deficiency
functions of iron
- producing hemoglobin to carry oxygen to cells
- energy metabolism
- DNA synthesis
define functional foods
- foods that confer health benefits beyond nutrients they contribute to the diet
- whole foods, fortified foods, enriched foods, enhanced foods
- positively impact health
define antioxidants
- protect against oxidative stress that damages cells
- vitamins C and E, copper, iron, manganese, selenium, zinc
define phytochemicals
- antioxidant
- occurs naturally in plants
- protects against ultraviolet radiation, pests, adn other threats
define empty calorie foods
high-calories foods with little nutritional value
what is the key to following a healthy eating pattern
balance between food groups
what 3 claims on food packages are allowed by the FDA
- health claims describing a relationship between a food and health promotion or disease prevention
- nutrient content claims indicating that a specific nutrient is present at a certain level
- structure and function claims describing the effect that a component of the food has on the body
what is included on facts up front labels
- calories
- saturated fats
- sodium
- added sugars
- vitamins or minerals if they are over 10% of food
what is the difference between serving and portion
- serving: recommended amount you should consume
- portion: actual amount you consume at once
define dietary supplements
- one or more dietary ingredients taken by mouth
- vitamins, minerals, herbs, enzymes, amino acids, fatty acids, organ tissues
are dietary supplements regulated by the FDA
no
define organic foods
grown or raised without the use of toxic pesticides or fertilizers, antibiotics, or hormones
what percent of organic ingredients are in the following labels: 100% organic, organic, made with organic ingredients, some organic ingredients
- 100% organic 100%
- organic: 95%
- made with organic ingredients: 70%
- some organic ingredients: less than 70%
define locavore
people who eat mostly food grown and produced locally
how many peopel get foodborne illnesses in teh US every year and how many deaths does it cause
- 1 in 6 americans get sick
- 3,000 annual deaths
what factors contribute to foodborne illness
- importation of foods
- contamination in the field
- food processing equipment
4 steps to reducing contaminating your foods at home
- wash your hands and all produce
- use separate cutting boards and utensils for meat and produce
- control temperature of foods
- eat leftovers within 3 days
define food allergy
abnormal response to a component (usually protein) in a food
what are the 8 major food allergens
- milk
- eggs
- peanuts
- wheat
- soy
- tree nuts
- fish
- shellfish
define food intolerance
- have symptoms of digestive upset
- not result of immune response
define genetically modified foods
- insertion or deletion of genes in the DNA of an organism
- enhance production
one medium fruit serving is about the size of a
fist
what food group should be the largest portion of your plate
vegetables
which of the following is not a good source of complex carbs: oatmeal, spinach, carrots, milk
milk
