Nutrition Flashcards
The process by which the body takes in and uses food.
Nutrition
Chemical process by which your body breaks down food to release energy
Metabolism
Units of heat that measure the energy used by the body and the energy that foods supply to the body *(1,600 to 2,200 women, 2,000 to 2,800 men) - adult
Calories
substances in food that your body needs to grow, to repair itself, and to supply you with energy
Nutrients
a natural physical drive that protects you from starvation (need to eat)
Hunger
is a desire, rather than a need, to eat
Appetite
What influences your food choices and eating habits
Taste
Emotions – eat more when stressed, frustrated, depressed, or bored
Environmental factors: such as family, friends, and peers
Cultural/Ethnic background
Convenience and Cost
Advertising
starches and sugars present in foods
Carbohydrates
Function of Carbohydrates
Body’s preferred source of energy!
What are the two types of Carbohydrates
Simple – sugars – (fructose, lactose, sucrose)
Complex – Starches (Whole grains, nuts, legumes, potatoes, etc)
Which type of Carbohydrate uses more energy?
Body must break down complex carbs into simple to use energy!
Body converts all carbs to
glucose
Unused glucose, stored in liver and muscles is called what?
glycogen
Too much glycogen turns into what?
Excess fat!
Indigestible complex carb – (tough, stingy parts of fruits and veggies and whole grains)
Fiber
Whats the function of Fiber?
helps move waste through digestive system
Worst Carbohydrates?
Refined/processed: Baked goods, white bread and white pastas
Nutrients that help build and maintain body cells and tissues (muscle)
Proteins
Proteins are made up of what?
Amino Acids
How many nonessential Amino Acids?
11 produced by the body
How many “essential” amino acids?
9 not from the body
Where do you get the “essential” amino acids?
food
How many proteins?
2, Complete and incomplete proteins
food that contains all 9 essential amino acids (animal products- fish, meat, eggs, milk, cheese, etc)
Complete Proteins
Lack one or more essential amino acids (beans, peas, nuts, whole grains, etc)
Incomplete Proteins
Functions of the proteins?
1) repairs and builds body tissue 2) balances PH/body fluids
Worst Proteins
Red meats (Beef, pork, and Lamb)
fatty substance that does not dissolve in water
Fats: (lipids/fatty acids)
What are the two types of fats?
Saturated and Unsaturated fats
(solid at room temp) animal fats and tropical oils (palm, coconut, etc) unhealthy ones!
Saturated fats
(monounsaturated and polyunsaturated) - (liquid at room temp) healthy ones! (Olive oil, canola oil, nuts, etc.)
Unsaturated fats
Added hydrogen to fat - Extremely UNHEALTHY!!! *(animal products/ processed foods, and fried foods)
Trans fats
Functions of fats?
- Concentrated form of energy 2. Transport vitamins 3. Give flavor to food
wax-like lipid like substance that is in blood.
Cholesterol
Whats the function of cholesterol?
make cell membrane and tissue; helps digest fat
What are the two types of Cholesterol?
HDL and LDL
HDL
Good – more than 50 mg
LDL
Bad – Less than 70 mg
Whats the total cholesterol that should be consumed?
Less then 200
causes arteries to block – heart disease!
Excess LDL
The body makes enough ___ on own – don’t need from food! (not essential)
Cholesterol
The excess Cholesterol comes from what?
Comes from animal products only!
compounds that help regulate many vital body processes
Vitamins
(body does not store – flushed out by urine_ – need daily! – Non-toxic! (C and all B’s)
Water-Soluble
(body does store –don’t need much – stored in fatty tissue) – do not need daily - excess can be toxic (A,D,E,K)
Fat-soluble
two types of vitamins?
Water soluble and fat soluble
Function of the vitamins?
helps regulate the digestion, absorption, and metabolism of other nutrients
substances the body cannot manufacture
Minerals
Examples of minerals
Calcium, Iron, Zinc, etc.
Functions of minerals
help form healthy bones and teeth
Water functions
1) Hydration
2) Carries waste products
3) Digestion, etc
*ESSENTIAL in ____ amounts – ___ glasses per day! *Or ___ your bodyweight in ounces!
Large, 8-12, half
*No single ____ provides all nutrients your body needs!
Food
You need a what diet?
You need a *Balanced diet
You need a what of foods?
Variety
Hippocrates 400BC
“Let food be thy medicine and medicine be thy food”
Top 6 things to avoid/minimize in your diet!
Packaged refined/processed foods
Meat – especially processed!
Chips
Soda and other sugary drinks!
Refined sugar
Fried foods
Why to avoid the bad things your diet?
All high in fat, sugar, salt, and preservatives and high in calories – **(4 worst things found in food!)
most important meal of the day
Breakfast
Why is breakfast the most important meal of the day?
Fuel tank (stomach) empty – needs energy!
Reduces fatigue
Perform better mentally (school or work)
Helps maintain healthy weight
Guides to eating out
Eat sensible portion sizes!
Avoid – fried foods and saturated fats! (Meat/dairy)
Avoid Fast food!!
A person who eats plant-based foods
Vegetarian
Reasons why people chose vegetarianism:
Religion/Culture
Unethical treatment of slaughtered animals
*Health reasons (reduces risk of cardiovascular disease, diabetes and cancers)
Four major types of Vegetarians:
Lacto – eat dairy and plant - based
Ovo – eat eggs and plant - based
Lacto – Ovo: eat dairy and eggs and plant based
Vegan – eat food from plant-based sources only!
Hazards of eating meat:
Extremely high in saturated fats (leads to cardiovascular diseases, and atherosclerosis)
Increased risk of disease (diabetes, mad cow, e-coli, cancers)
Antibiotics in meat – can create allergies, weakens immune system, can lead to sterility, and increases antibody resistance!
Mr.B’s rule for eating
“If it came from a plant EAT IT, if it was made in a plant, Don’t”!
Nutritional Labeling - law
Ingredients
Food Additives, sugar/fat substitutes
Nutrients
Calories
is a condition in which the body’s immune system reacts negatively to substances in some foods
*(milk, eggs, nuts, wheat, etc.)
Food allergy
is a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods
*(Dairy,lactose, gluten, etc.)
Food intolerance
food poisoning (eating food contaminated with pathogens- disease causing organisms)
Foodborne illness
What can cause food poisoning?
Bacteria
Examples of food poisoning
Salmonella and E. coli
Mostly through ____ products!
Animal
What does GMO’s stand for ?
genetically modified organisms
Gmo’s
Is an animal, plant, or microbe whose DNA has been altered using genetic engineering techniques
Used to prevent crop and food loss, and produce higher yields
Huge debate right now about health risks!
Europe does not allow them!
Number 2 killer – USA – 18% of all deaths
Cancer
1 out of every 2 ___ get cancer
Men
1 out of every 3 ___ get cancer
Women
How many deaths per year from cancer?
610,000
Early detection of cancer is what?
CRUCIAL
Warning signs of cancer
Fatigue or extreme tiredness that doesn’t get better with rest
Weight loss or gain of 10 pounds or more for no known reason
Swelling, lumps, or moles anywhere on the body
Screening for cancer is what
Prevention
rectal exams/colonoscopies/blood tests
men and women should get
Pap smear and mammograms
Women should get
prostate exam
Men should get
Ways to help avoid cancer: (Lessen your chances)
Avoid tobacco
Avoid alcohol
Avoid saturated fat – meat
*Eat a diet rich in plant foods
(fruits, veggies) *(antioxidants – prevent cancer)
3 factors our health is primarily dependent on?
Heredity (5%)
*What we put into our bodies (eat, drugs, alcohol, etc.)
*What we do with our bodies
(exercise, sleep, etc.)
The choices we make
Lifestyle
way more impact on health than heredity! (95%)
What we put into our bodies and what we do with our bodies
What is found in milk?
antibiotics, hormones, pesticides, mucous and *prions (disease causing bacteria)
Allergy with milk
Lactose intolerance
Other problems related to milk consumption
Respiratory problems
Arthritis
Infantile diabetes– type 1
Top 5 risk factors for disease:
*Aging
Poor nutrition (obesity)
Tobacco use
Alcohol use
Lack of exercise
Top 6 causes of death – USA
Cardiovascular disease – (diet)
Cancer (smoking, diet, alcohol)
*Accidents/Injuries
Respiratory diseases (smoking)
Stroke (diet)
Diabetes (diet)
2022 – 3.2 million deaths in USA - How many are lifestyle?
2 million
What was God’s original diet in the Garden of Eden?
Genesis speaks of a diet of fruits, grains, nuts, and legumes.
After sin God introduced the ‘herb of the field’ =
Vegtables
After the flood: ___ was allowed to be consumed.WHY?
Meat. All the plants were dead or not there.
What happened to man’s lifespan after the flood?
Lifespan greatly reduced/decreased
