Nutrition Flashcards
Body mass index (BMI)
Means of measuring obesity that uses a formula along with an individuals weight and height to calculate wether his or her level of fatness is within normal weight boundaries, underweight, or obese
Complex carbohydrates
Types of carbohydrates that are made up of starches and fiber (cellulose)
Digestion
Process by which food is broken down in the gastrointestinal (GI) tract, releasing nutrients for the body to use.
Nitrogen balance
A balance between the amount of nitrogen invested in the form on protein, level of nitrogen utilized by the body, and the nitrogen excesses removed from the body by the kidneys
Simple carbohydrates
Also known as simple sugars, this type of carbohydrate is chemically made up of one or two sugar molecules that are absorbed rapidly.
Macronutrients
Required daily in large amounts. Protein Carbohydrate Fats Water Minerals
Micronutrients
Required daily in smaller amounts
Vitamins
Trace minerals
Dietary guidelines for Americans 2010 (3 areas of emphasis)
Eat in moderation
Eat only the amount required for activity level
Eat more nutrient-rich, densely-loaded with nutrients foods
Dietary Guidelines for Americans 2010
Reduce saturated fats to <10% of total calories consumed each day
Reduce calories consumed from solid fats and sugar
Reduce sodium intake to <2300mg daily and <1500mg for those with elevated blood pressure, diabetes, or renal disease, and all African Americans
Consume more while grains than refined grains
Use more reduced-fat dairy products
Increase servings or fruits, veggies, and sea food
MyPlate says…
Half of food from fruits and veggies (more veggies than fruit)
Half plate of food from grains and protein
(More grains than protein)
Water
Essential for life
Accounts for 55-60% of body weight in the adults female and 60-65% in male and 65-70% in full term newborns and infants
Is the major component of blood and urine
Each individual cell of each organ is dependent on water for optimal functioning
Functions of water
Maintenance of body temperature
Blood pressure maintenance
Flush out toxins
Carry nutrients to cells
Lubrication for ear, nose, and mouth
Recommended water intake
6-8 glasses of 8-ounces a day
1440-1920mL
Factors affecting fluid needs
Activity/exercise/exertion (increase)
Health status/disease (increase or decrease)
Fever/vomiting/diarrhea/infection
(Increase)
Age: the very young and elderly may have lower needs
Body fat requires more water than muscles
High environmental temperature increases need
Pregnancy and lactation increases need
Body functions that require protein
Production of heat and energy
Building new tissue
Manufacturing hormones, enzymes, antibodies
Maintain acid-base balance
Assist in maintaining fluid balance between cells and blood stream
Nitrogen balance
Ingested nitrogen (In form of protein) must balance with level of nitrogen utilized by body and excess that are removed from body by kidneys
For every 1g of urinary nitrogen excreted, 6.25g of protein must be ingested
Positive nitrogen balance
More nitrogen ingested than excreted.
Need for tissue growth
Negative nitrogen balance
Inadequate ingestion of nitrogen to equal excretion level
Occurs in malnutrition
Causes loss of muscle tone, weight loss, failure to heal/repair tissue, and growth retardation
Nine essential amino acids
Most important
Must be obtained from food sources; the body is unable to produce them
No essential amino acids
Produces by liver
Another essential to diet
Conditional amino acids
Become less essential only when an individual is stressed or ill with certain conditions
Complete protein
Contain all 9 essential amino acids
Found in meat, fish, eggs, milk products, sesame, peanuts, whitefish, pork, beef, spy.
Incomplete protein
Lack one or more essential amino acids
Found in nuts, corn, wheat, beans, seeds, brown rice
Cholesterol functions
Form each of the body cell membranes of every system
Produce the adrenal sex and hormones as well as bile
Protect our nerves
Convert sunshine to vitamin D
Help metabolize fat-soluble vitamins
