Module 8 and 9 Flashcards
Diet that provides sufficient energy and nutrients to meet the needs of healthy people.
Adequacy
Helps ensure adequacy
Balance
The balance between the amount of energy coming into the body and the amount of energy being used.
Kcalorie Control
Promotes adequacy and k calorie control.
Foods that deliver a rich amount of nutrients for the least amount food energy.
Nutrient density
contributes to adequacy balance and kcalorie control
moderation
improves nutrient adequacy
Variety
Basic Diet planning principles
- adequacy
- balance
- k calorie control
- nutrient density
- moderation
- Variety
Energy needs for adults
Women 19 -30 = 2000 31 -50 = 1800 51+ = 1600 Men 19 -30 = 2400 31 -50 = 2200 51+ = 2000
Fruits nutrient contribution
Folate Vitamin A vitamin C potassium Fiber
Vegetables nutrient contribution
folate vitamin A vitamin C Vitamin K Vitamin E magnesium Potassium Fiber
Grains nutrient contribution
Folate Niacin riboflavin thiamin iron magnesium selenium fiber
Protein nutrient contribution
Protein fatty acids niacin thiamin B6 B12 iron Magnesium potassium Zinc
Milk nutrient contribution
Protein riboflavin B12 Calsium Potassium Vitamin A and D
Oils nutrient contribution
Vitamin E
essential Fatty acids
When should you not go grocery shopping?
When you’re hungry
What is included in:
- ) lactovegetarian
- )lacto-ovo-vegetarian
- ) meals include milk and milk products, does not include meats and eggs
- ) meals include milk, milk products, and eggs
Where do vegetarians receive their B12
supplements
Where can vegetarians receive proteins
- whole grain
- legumes
- seeds
- nuts
- soy products
- tofu
- tempeh
- veggie burgers
- eggs
- milk
- cheese
- yogurt
What does fortified mean
Vitamins or minerals have been added to food
What does enriched mean
nutrients that were lost during processing have been added back
serious disturbance in eating behavior that jeopardizes a person’s physical and psychological health
Eating disorder
disordered eating
restrained eating
fasting
binge eating
purging
Lack of appetite
three disorders:
- ) anorexia
- )
- Anorexia nervosa
- Bulimia Nervosa
- Binge eating disorder
Refusal to maintain minimal body weight and distortion in perception of body shape and weight
Anorexia nervosa
Repeated episodes of binge eating followed by self-induced vomiting or purging (guilt and shame)
Bulimia Nervosa
lack of eating control leading to excessive intake
binge eating
Physiological implications of disordered eating
-Altered hormone activities
-Anemia
-Bone loss
Decreased glycogen stores
-decreased protein synthesis
-Impaired Metabolism and poor growth
-menstrual dysfunction
Psychological problems of disordered eating
- decreased concentration
- depression
- impaired Judgement
- irritability
Total of all chemical reactions
Metabolism
Parts of metabolism
- ) breaks up
- ) build up
- )catabolism
2. ) anabolism
Focus of metabolism
How products of energy yeailding nutrients enter the metabolic pathway
how does body store energy for future use
triglycerides
Forms of energy
Heat (maintain constant body temperature) mechanical energy ( move muscle) Electrical energy ( nerve impulses) Chemical energy ( maintains activities of all body cells)
4 basic energy yielding nutrients from food
- glucose
- fatty acids
- glycerol
- amino acids
energy intake exceeds energy needs leads to
fat stores
in the absence of glucose, the body gets its energy from
The liver who makes glucose from amino acids and glycerol
difference between fasting and starvation
choice vs famine
What does the body do during fasting or famine?
- ) increase breakdown of fat
- )Use glycerol and amino acids to make glucose
- ) produce ketones to fuel brain
- ) suppress appetite
- ) slows metabolism
one only loses weight during
physical activity and balanced food intake
alcohol beverage from fruits
wine
alcohol beverage from fermented malt and barely
beer
alcohol beverage made from fermenting and distilling carbohydrates
liquor
recommendations when drinking
1 drink for women
2 drinks for men per day
no drinks for pregnant women per day
a drink is:
wine
beer
liquor
- )5 ounces
- )12 ounces
- ) 11/2 ounces
alcohol digestion
needs no digestion, absorbed directly through walls of empty stomach.
How can alcohol increase fat
inhibit oxidation or being converted to fat
how many kcal is 1 gram of alcohol
7 k cal
Alcohol affects on liver
liver loses the ability to retain folate (kidney increases secretion)
Alcohol affects
- inhibits ADH
- liver loses ability to retain folate
- fat accumulation
- Thiamin deficiency
- permanently change liver cell structure (unable to metabolize fat)
- serves as a narcotic ( dulls senses)
what happens with the decrease of ADH
More water leaves the body accompanied by nutrients
When do people expend energy?
Physically active 30 -50%
resting quietly-metabolic activities 50 - 65%
food consumption 10 %
The more a person weighs the ( energy expended)
the more energy expended on basal metabolism
1.)designated disease of being overweight caused by 2.)
- )obesity
- )
- overeating
- physical inactivity
- genes
central obesity risk in men and women
in men: waist circumference greater than 40”
in women: waist circumference greater than 35”
which pose a greater threat? Belly fat or thigh fat
Belly fat ( apple shape)
BMI
Body mass INdex
How to find BMI
Divide weight in KG by the square of the height in meters
BMI ranges
Normal - 18. 5 to 24.9
Underweght - less than 18.5
overweight - 25 to 29.9
Obese - over 30
