Nutrition Flashcards
What is nutrition?
“the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances” The Council on Food and Nutrition of the American Medical Association
What are essential nutrients?
Essential Nutrients are either not synthesized in the body naturally or are made in insufficient amounts.- these must be provided in the diet or through the use of supplements
Essential nutrients must: (3)
Have at least one specific biological function of the nutrient in the body must be identified.
Omission of the nutrient from the diet must lead to a decline in certain biological functions, such as production of blood cells.
Replacing the omitted nutrient in the diet before permanent damage occurs, will restore those normal biological functions
The six classes of nutrients, and what they do
Nutrients that supply energy
Carbohydrates
Lipids
Proteins
Nutrients that regulate body processes
Vitamins
Minerals
Water
Poor diet and sedentary lifestyle are risk factors for:
chronic diseases: Disease of the heart (29% of all deaths) Cancer (22%) Cerebrovascular disease (~7%) Diabetes (3%) Accounts for ~2/3 of all deaths
Describe carbohydrates
Sugars and starches
Organic compounds composed of carbon, hydrogen, and oxygen
Most abundant and least expensive source of calories in the world
Classified as simple or complex sugars
Energy yielding (~4 kcal /gm)
90% of carbohydrate intake is ingested
Converted to glucose for transport through the blood
50 to 100 g of carbohydrates are needed daily to prevent ketosis
USDA and DHHS recommend 45-65% of total calories come from complex carbohydrates.
Describe proteins
Composed of carbon, hydrogen, oxygen, nitrogen
Structural material
Required for the formation of all body structures
Labeled complete (high quality) or incomplete (low quality), based on amino acid composition
Animal proteins are complete; plant proteins are incomplete
Needed for tissue growth
Added needs during illness
T or F:
Red meat is an incomplete protein.
False. It is a complete protein.
Describe lipids
Insoluble in water and blood Composed of carbon, hydrogen, and oxygen 95% of lipids in diet are triglycerides Contain mixtures of saturated (raise cholesterol levels) and unsaturated (lower cholesterol levels) fatty acids -Most animal fats are saturated -Most vegetable fats are unsaturated Digestion occurs largely in the small intestine Most concentrated source of energy in the diet RDA not established, should be no more than 20% to 35% total calorie intake
describe trans fats/ Hydrogenation of fatty acids
A partially hydrogenated oil
Makes oil solid
Describe vitamins
Composed of various elements and are needed by the body in small amounts. Enable chemical reactions
Fat soluble
Water soluble
Yield no energy
Fat soluble vitamins
A D E K
Water soluble vitamins
C some B
Describe minerals
Inorganic substances
Function in cellular processes, nervous system, water balance, structural systems
During cooking / soaking can cause a loss of minerals
Trace minerals
Major minerals
Electrolytes
Yield no energy
Describe Water
Accounts for between 50% and 60% of adult’s total weight
Two-thirds of body water is contained within the cells (ICF)
Remainder of body water is ECF, body fluids (plasma, interstitial fluid)
Provides fluid medium necessary for all chemical reactions in body
Acts as a solvent and aids digestion, absorption, circulation, and excretion
Describe phytocemicals
A chemical found in plants
Not considered essential nutrients
Provide significant health benefits
Found in fruits and vegetables
The food guide pyramid
Translates science into practical terms
Helps people meet nutritional needs
For carbohydrate, protein, fat, vitamins, & minerals
Suggests a pattern of food choices
Incorporates foundations of healthy diet:
Variety, balance, moderation
Using the pyramid
Choose low-fat/non-fat options Include plant proteins several times a week Include dark green vegetable every day Include vitamin C-rich food every day Choose whole-grain products Include plant oils daily Eat fish at least twice a week
Factors affecting BMR
Males have a higher BMR due to larger muscle mass
BMR is about 1 cal/kg of body weight per hour for men
BMR is about 0.9 cal/kg of body weight per hour for women
Factors that increase BMR
Growth, infections, fever, emotional tension, extreme environmental temperatures, elevated levels of certain hormones
Factors that decrease BMR
Aging, prolonged fasting, and sleep
Age, sleep, infections, fasting, trauma, burns
On the average- (after age 20) BMR decreases ___ per decade…
2%
