Nutrition Flashcards
Calorie
The amount of heat needed to raise the temperature of kg of water by 1° C.
Used as a measure of food energy.
More correctly called kilocalorie.
Empty Calorie
A food that supplies few nutrients per calorie.
6 Kinds of Nutrients
- Carbohydrates 2. Fats 3. Proteins 4. Vitamins - A,B (1, 2, 3, 9, 12), C, D, E) 5. Minerals - Calcium and Iron 6. Water
Nutrient Density
The amount of nutrients per calorie in a food.
Carbohydrates
Any group of compounds, including starches and sugars, that supply energy to the body.
Ketone Body
A toxic compound that can form in the blood if fats are burned with no carbohydrates present.
Ketosis
Occurs if too many Ketone Bodies are present, as a result of consuming insufficient carbohydrates. Blood becomes unable to carry oxygen properly.
Fiber
A group of indigestible carbohydrates found in grains, fruits, and vegetables.
Soluble Fiber
Fiber that absorbs water and forms a kind of gel. It’s found inside and between plant cells.
Insoluble Fiber
Fiber that absorbs less water than soluble fiber and forms bulk in the intestines. It’s found in the cell walls and other structural parts of plants.
Fat
-Fats supply energy to the body in a highly concentrated form. -Some fatty acids are necessary for regulating certain body functions. -Fats act as a carrier for fat-soluble vitamins (Vitamins A,D,E, and K)
Saturated Fat
A fat that is normally solid at room temperature. Major Sources of Saturated Fats 1. Animal Products- meats, poultry, fish, eggs, dairy products 2. Solid Shortenings 3. Tropical oils such as coconut oil and palm kernel oil Health experts believe that these fats contribute significantly to heart disease and other health problems
Monounsaturated Fat
A fat that is liquid at room temperature. Considered to be more healthful than Saturated Fats, although too much of any fat is unhealthy. Major Sources of Monounsaturated Fats 1. Olive & Canola Oil 2. Whole Grains 3. Nuts 4. Some Fruits & Vegetables
Polyunsaturated Fat
A fat that is liquid at room temperature. Considered to be more healthful than Saturated Fats, although too much of any fat is unhealthy. Major Sources of Polyunsaturated Fats 1. Vegetable Oils (including- Corn, Safflower, Sunflower, and Cottonseed) 2. Whole Grains 3. Nuts 4. Some Fruits & Vegetables
Trans fat
These fats only occur naturally in small amounts. Most of the fats in our diet are from manufactured fats subjected to a process called hydrogenation. Trans Fats are a concern because they limit the body’s ability to rid itself of cholesterol that builds up on the walls of arteries
Hydrogenation
Fats changed from liquid to solid by adding hydrogen atoms to the fat molecules. This is the process used to make products such as solid shortening and margarine.
Lipid
Any of a group of compounds that includes fats and cholesterol.
Cholesterol
A fatty substance found in foods derived from animal products and in the human body. Has been linked to heart disease
Essential Fatty Acid
A fatty-acid that must be consumed in the diet because it can’t be made by the body.
Omega-3 Fatty Acid
One of a family of essential unsaturated fatty acids that play vital roles in: 1. Growth 2. Immune System 3. Proper Eyesight 4. Cell Structure -Consists of three major nutrients: ALA, DHA, and EPA
Protein
The building blocks of the body. Consists of substances called amino acids. Essential for: 1. Growth 2. Building Body Tissues 3. Basic Body Functions Can be used for energy if the diet doesn’t contain enough carbohydrate and fat.
Complete Protein
A protein that contains all 9 Essential Amino Acids (amino acids in which the body can’t manufacture, so we must get from food) Contain Complete Proteins: 1. Meat 2. Poultry 3. Fish 4. Eggs 5. Dairy Products
Amino Acid
Long chains of smaller compounds that, when joined in various combinations, make up over 100,000 proteins in the human body.
Complementary Protein
Proteins supplied by foods that, if eaten together, supply all the amino acids necessary in the human diet. Example: Cornmeal tortillas topped with chili bean supply complete protein because the corn supplies the amino acids lacking in the beans.
Vitamin
Present in foods in extremely small quantities, but they are essential for regulating body functions. -Unlike proteins, fats, and carbohydrates, they supply no energy, but some of them must be present in order for energy to be utilized in the body. Lack of certain vitamins causes deficiency diseases.
Mineral
Naturally occurring substance that is usually solid and inorganic, and has a crystal structure. Different from a rock, which doesn’t have a specific chemical composition.
Major Mineral
Minerals that must be consumed in relatively large amounts- more than 100 milligrams daily. Includes: Calcium, Chloride, Magnesium, Phosphorus, Sulfur, Sodium, and Potassium. Sodium, a component of table salt, is a well-known health problem. Too much sodium is thought to contribute to high blood pressure
Trace Mineral
Minerals that must be consumed in smaller amounts. Includes: Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, and Zinc It’s important to know that although small quantities are needed by the body, too much of any of them can be harmful
Lipoprotein
Combinations of protein and fat that carry cholesterol and fat through the blood stream.
Low-Density Lipoprotein (LDL)
The most important carrier of cholesterol. -Although it provides an essential function, if too much is present it deposits excess cholesterol inside arteries, blocking the flow of blood.
High-Density Lipoprotein (HDL)
Helps remove cholesterol from the blood and eliminate it from the body. Consequently, it is seen as a major preventer of Heart Disease.
Asian Diet Pyramid
Healthful Food Choices in the Asian Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.
Latin American Diet
Pyramid Healthful Food Choices in the Latin American Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.
Mediterranean Diet Pyramid
Healthful Food Choices in the Mediterranean Diet The broad lower layers represent foods that should form the bulk of a healthy diet, while the smaller upper layers represent foods to be eaten less frequently or in smaller quantities.
Eating Well with Canada’s Food Guide
Healthful Food Choices in the Canadian Diet Health Canada, working closely with three expert advisory boards, devised this healthy eating plan. The recommended number of food guide servings of each group per day, as well as information about standard portion sizes, is indicted in this chart.
My-Plate Diet (United States)
Developed by the USDA to help consumers make healthier food choices. Emphasizes the fruit, vegetable, grain, protein, and dairy food groups and represents them in the proper proportions on the plate.
What foods should be strongly emphasized in a healthy diet?
- Variety of Fruit - 4 Servings (2 cups) 2. Variety of Vegetables - 5 Servings (2 1/2 cups) 3. Whole Grains - 3 Servings 4. Low-Fat Milk/ Yogurt/ Cheese- 3 Servings (3 cups)
Cooking Healthful Meals
- Use Less Fat in Cooking 2. Use Unsaturated Fats 3. Emphasizing Flavor 4. Use the Freshest, Highest Quality Foods Possible 5. Storing Foods Properly 6. Modifying Portion Sizes 7. Giving Customers a Healthful Choice 8. Training the Dining Room Staff to offer suggestions when asked 9. Use Nutritional Info to Plan Healthy Menus
Describe the difference between foods with empty calories and foods with high nutrient density. Give examples of foods in each category and whole grains.
Empty Calories - Provide few nutrients per calorie (refined sugars and starches) High Nutrient Density - Provide relatively many nutrients per calorie (fruits, vegetables
Why are unrefined carbohydrates more healthful than refined starches and sugars?
- Refined sugars and starches are primary sources of empty calories 2. Whole grains and unrefined foods are sources of fiber
