nutrition evolve Flashcards
Nutrition is
the body’s intake and use of adequate amounts of necessary nutrients for tissue growth and energy production
Nutrients are
the necessary substances obtained from ingested food
Nutrients supply the body with
supply the body with energy
build and maintain bones, muscles, skin
aid in the normal growth and function of each body system
malnutrition is
an imbalance in the amount of nutrient intake and the body’s needs
Overall health is dependent on a combination of
appropriate nutritional intake
adequate exercise
weight management
rest
Poor nutrition, lack of exercise, obesity, and stress contribute to health issues such as
heart disease
some cancers
strokes
hypertension
diabetes or kidney disease
nutrition and immune system
People who practice proper dietary habits have stronger immune systems
Metabolism is
the process of chemically changing nutrients, such as fats and proteins, into end products that are used to meet the energy needs of the body or stored for future use, thereby helping maintain homeostasis in the body
basal metabolic rate (BMR) is
minimum amount of energy required to maintain body functions in the resting, awake state
Metabolism is necessary to maintain life and is composed of two major biochemical processes:
anabolism
catabolism
anabolism is
the use of energy to change simple materials into complex body substances and tissue
catabolism is
the breaking down of substances from complex to simple, resulting in a release of energy
macronutrients are
nutrients that are needed in large amounts
macronutrients are
carbohydrates
fats
proteins
Water
carbohydrates provide
energy for cells, tissues, and organs
fats are
major sources of energy and promote the absorption of vitamins
proteins do what
build, maintain, and repair muscles and tissue
Minerals are
chemicals needed for energy, muscle building, nerve conduction, blood clotting, and immunity to diseases
vitamins are
organic compounds responsible for regulation of body processes, reproduction, and growth
micronutrients are
nutrients needed by the body in limited amounts
micronutrient include
minerals and vitamins
Failure of the body to properly use nutrients can result in
diseases
heart and kidney disease
renal disorders
diabetes
malnutrition
obesity
Obesity is the result of
person’s energy intake consistently exceeding energy use
Carbohydrates are chemical substances composed of
carbon
hydrogen
oxygen molecules
Carbohydrates supply the body with
4 kilocalories (kcal) per gram
kilocalorie is
the amount of heat energy it takes to raise the temperature of 1000 grams of water 1 degree Celsius
Carbohydrates are major suppliers of energy and include
sugars
starches
fiber
what prevents ketosis
Carbohydrates
ketosis is
when the body burns fat in the absence of adequate carbohydrate intake
Carbohydrates enhance
memory and learning capabilities
Complex carbohydrates are composed of
starches
glycogen
fiber
the need for crabs increase during
physical activity
adults should consume __% of there calories in cabs
50%
Fiber is
complex carbohydrate
Fiber is classified as
soluble or insoluble
Solubility in fibers means
disposition of the fiber when mixed with another substance, such as water
Soluble fiber mixes with water and forms a gel-like substance which results in
slower digestion
Insoluble fiber does not retain water but
allows formation of bulk, resulting in the accelerated passage of the end products of food through the intestines and a slowing of starch absorption
benefits of high-fiber diets
promotion of cardiovascular health by lowering serum cholesterol levels and blood pressure
assistance in weight control
improvement of glycemic control in people with diabetes
improvement of regularity
enhances immune function
decreases inflammation
reduce symptoms of depression
The lack of fiber can lead to
constipation,
hemorrhoids
formation of diverticula
diverticula are
protrusions of the intestinal membrane through the muscular layer of the intestine, most often in the large colon
Older children, adolescents, and adults should consume ________ of fiber a day
20 to 35 grams
Food sources of fiber
whole grains, wheat bran, cereals, fresh fruits, vegetables, and legumes
Food sources for carbs
bread, rice, pasta, legumes
Fats are composed of
carbon, hydrogen, and oxygen
Fats yield _ _____ per gram when metabolized within the body
9 kilocalories
Lipids refer to
any fat found within the body, including true fats and oils (such as fatty acids, cholesterol, and phospholipids)
Fats are needed for
energy and to support cellular growth
Total fat intake, as recommended by the American Heart Association (2020), should be
between 20% and 35% of caloric intake each day
less than 5% to 6% should be from saturated fat
(USDHHS & U.S. Department of Agriculture [USDA], 2020) encourages less than __% of calories from saturated fats
10%
what fats takes the longest to digest
Dietary fat
Triglycerides are the most
abundant lipids in food
excess Triglycerides causes
coronary artery disease and obesity
Benefits of fat in the body include
energy production
support and insulation of major organs and nerve fibers
energy storage of adipose tissue
lubrication for body tissues
vitamin absorption
transportation of fat-soluble vitamins A, D, E, and K.
plays a role in the development of the cell membrane structure
Fats are composed of between ___ monoglyceride to _____ triglyceride
one, three
Saturated fatty acids contain
as many hydrogen atoms as the carbon atoms can bond with and no double carbon bonds
Monounsaturated fatty acids have
only one double bond between carbon atoms
polyunsaturated fatty acids have
multiple pairs of double carbon bonds.
Monounsaturated fat sources include
canola, olive, and peanut oils, as well as almonds, sesame seeds, avocados, and cashews
Polyunsaturated sources include
corn, safflower, sesame, soybean, and sunflower seed oils
sources of polyunsaturated fats
Fish
Saturated fats are found in
hard margarines, vegetable shortenings, pastries, crackers, fried foods, cheese, ice cream, and other processed foods
major sources of total fat, saturated fat, and cholesterol in dietary intake are
Foods from animal sources
patients are encouraged to increase their intake of __________ fats and decrease their intake of ___________and ________ ____.
monounsaturated
polyunsaturated, saturated fats
Trans fats are composed of
partially hydrogenated fatty acids
saturated fats are known to raise the body’s total
cholesterol
most amount of cholestrol is produced by the
liver
______________ is an essential component of cell membranes, is necessary for the production of some hormones (such as adrenaline, estrogen and testosterone, and cortisone),
Cholesterol
Omega-3 and omega-6 are
unsaturated “essential” fatty acids
Omega-3 (linolenic acid) and omega-6 (linoleic acid) are necessary for a number of functions including
blood clotting and normal brain and nervous system functioning
They help prevent atherosclerosis and lower triglyceride levels
Omega-3 fatty acids are believed to improve
learning ability in children, enhance immune function, and relieve arthritis symptoms
reduce the risk of heart disease particularly sudden cardiac death
Dietary sources of Omega-3
fatty fish, nuts, seeds, and oils; flaxseed oil
Linoleic acid plays an important role in lowering
cholesterol levels
Omega-6 fatty acid is an unsaturated fat found in
seeds, nuts, and vegetable oils
Proteins are active participants in the
development, maintenance, and repair of the body’s tissues, organs, and cells
who transport oxygen
Hemoglobin
Proteins are involved in many other tasks throughout the body including
production of hair and nails, muscle movement, nerve conduction, digestion, and defense against bacteria and viruses
Protein consist of organic compounds called
amino acids
amino acids are the
building blocks of protein
amino acids must be consumed in food every
day
(HHS & USDA, 2020) recommend _._ounces of protein per day
5.5
Proteins often are referred to as either
complete or incomplete
Complete proteins contain
all essential amino acids
Sources of complete protein include
animal-based foods (such as milk, eggs, cheese, fish, meat, and poultry)
soybeans
Incomplete proteins lack
one or more essential amino acids
Sources of incomplete protein include
beans, peas, nuts, seeds, fruits, vegetables, bread, and bread products
Water plays a major role in the body and is necessary for processes such as
helping control body temperature
maintaining acid-base balance
regulating fluid and electrolytes
transporting nutrient and waste products from the kidneys
Water is a component of
intracellular and extracellular fluids
Two-thirds of the body’s fluids are contained within
the cells (intracellular)
When water loss continues without replacement
blood volume is diminished
Physical symptoms of water loss
headaches and loss of concentration.
Vitamins are organic compounds that contribute to
important metabolic and physiologic functions within the body
Vitamins are typically categorized according to their
solubility in fat or water and their absorption
transportation
storage processes within the body
fat-soluble vitamins are
A, D, E, and K.
Excess fat-soluble vitamins are stored in
liver and fat tissue
if an excessive amount of Fat-Soluble Vitamins
vitamins is taken
toxicity may result
Vitamin A is important for its ability to
increase the resistance to infection
promote night vision through the development of
normal visual pigment
develop and maintain normal function of epithelial tissue
aid in the development of normal bones and teeth
Deficiencies in vitamin A may cause
night blindness
poor appetite
decreased immunity to infections
impaired growth and development
Foods rich in vitamin A include
liver
milk
egg yolk
dark, leafy green vegetables
Yellow and orange vegetables and fruits
Vitamin D is important for
bone and tissue formation
Vitamin D source
sunlight
dairy products
eggs
fortified food products
liver
fatty fish
Vitamin E is
antioxidant that protects cells from injury from free radicals
free radicals are
by-products that result when the body transforms food into energy
free radicals abundance causes
cancer
heart disease
various inflammatory conditions
Risk factors associated with formation of harmful oxygen free radicals include
cigarette smoking, extensive exposure to the sun, and air pollution, which may result in damage to cells, tissues, and organs
Vitamin E Dietary sources
nuts, seeds, and soybean, canola, corn, and other vegetable oils.
Vitamin K is essential for
synthesis of proteins that promote the clotting, or coagulation, of blood
Deficiency of Vitamin K can result in
bruising and bleeding
Vitamin K Dietary resources
dark-green leafy vegetables such as broccoli, spinach, Brussels sprouts, and cabbage
Water-soluble vitamins are
Vitamin C
Vitamin B Complex
Vitamin C is considered to be one of the most important vitamins because
plays a major role in promoting a healthy body
synthesizing of the protein collagen
Vitamin C benefits
connective tissue, wound healing, and repair and maintenance of cartilage, bones, and teeth.
Vitamin C is an
antioxidant
Vitamin C Dietary sources
fresh yellow and orange fruits, papaya, kiwi, broccoli, and sweet and white potatoes
B vitamins help
form red blood cells and act in part as coenzymes
facilitate energy production in the body
Enzymes are proteins responsible for
catalyzing most chemical reactions in the body, such as digesting food and synthesizing new compounds
Vitamin b1 is essential for the
metabolism of protein, fat, and carbohydrates, including sugar
Vitamin B1 Dietary sources
egg yolk, fruits, organ meat, lean pork, legumes, nuts, vegetables, and whole grains
Vitamin B2 assists in
metabolism of protein and the function of other B vitamins
Vitamin B2 Dietary food
milk and dairy products
whole grains
enriched bread
cereals
legumes
dark-green vegetables
organ meats
Vitamin B3 (niacin), referred to as
nicotinic acid or nicotinamide
Vitamin B3 Dietary sources
meats, poultry, fortified breads and cereals, brewer’s yeast, fish, mushrooms, whole grains, green leafy vegetables, dried beans, and peanuts
Vitamin B6 assists
as a coenzyme in the synthesis and catabolism of amino acids
Vitamin B12 is essential for
production of red blood cells
Vitamin B12 is found in
animal products, including meat, eggs, and dairy products.
Minerals are considered to be
micronutrients and are classified as macrominerals
Minerals are
Potassium, sodium, and chloride
Minerals are important in
nerve conduction and muscle contraction
Dietary sources of potassium
milk, bananas, legumes, green leafy vegetables, orange juice, tomatoes, vegetable juice, avocados, and cantaloupe
Dietary sources of sodium
table salt, smoked meat, fish, olives, and pickled foods
Sources of chloride
tomatoes, celery, seaweed, and olives
Calcium, phosphorus, and magnesium are minerals that are important in
production and maintenance of bone tissue
Most of the body’s calcium is found in
bones and teeth
Calcium is required for
nerve conduction, muscle contraction, blood vessel expansion and contraction, and the secretion of hormones and enzymes
Dietary sources of calcium include
milk and milk products, salmon with bones, spinach, kale, fortified whole wheat bread, tofu, and orange juice
Phosphorus, like calcium, plays a major role in the
development of bone
calcium aids in the
contraction of muscles, kidney function, nerve conduction, and maintenance of a regular heartbeat
Intake of phosphorus is considered adequate if intake of
milk and meat products is sufficient
Antioxidants are
substances that may protect body cells against the effects of free radicals
Antioxidants work by significantly
slowing or preventing the oxidative process—or damage from oxygen—caused by free radicals
slowing or preventing the oxidative process—or damage from oxygen can lead to
dysfunction and the onset of problems such as heart disease, cancer, diabetes, and other diseases
Antioxidants also may improve
immune function and perhaps lower the risk for infection and cancer
Antioxidants include
beta carotene, lutein, lycopene, selenium, and vitamins A, C, and E
Beta carotene Food Sources
Dark-orange, red, yellow, and green vegetables and fruits, including red and yellow peppers, spinach, kale, sweet potatoes, carrots, broccoli, apricots, mangos, and cantaloupes
Food Sources
Most vegetables and oatmeal, brown rice, chicken, dairy products, garlic, onions, seafood (salmon and tuna in particular), and whole grains
Food Sources
Citrus fruits, dark-green vegetables and tomatoes, red and yellow peppers, pineapples, cantaloupes, guavas, and berries
Food Sources
Olive, soybean, and corn oil; nuts, seeds, whole grains, legumes, and dark leafy vegetables
healthy eating pattern is one that:
- Combines healthy choices from all food groups while paying attention to calorie limits
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes seafood, lean meats, poultry, beans, eggs, nuts, seeds, and soy products
- Is low in saturated fats, trans fats, sodium, and added sugars
- Is based on eating smaller portions and drinking water rather than sugary beverages
Poor nutritional intake, inadequate exercise, and lack of rest can result in
improper growth and development in children and adolescents and serious health concerns in the adult
Poor nutritional intake affects
musculoskeletal system
osteomalacia is
softening of the bone due to vitamin D deficiency
Poor absorption of calcium may lead to
osteopenia or osteoporosis in which bone mass density decreases and bone tissue deteriorates
Nutritional intake has an impact on
physical, emotional, and cognitive behavior
Poor nutrition may result in increased or decreased
body fat, slower mental problem solving, decreased alertness, and slower muscle response time
Excess dietary intake of sodium causes
hypertension, which can lead to an increased incidence of stroke
Folic acid and some of the other B vitamins have been researched for the treatment of
memory loss and Alzheimer’s disease
