Nutrition in a Social Context Flashcards
Nutrients
Provide energy (calories = measure of energy) Provide structure - Bones, hair, skin - Cell membranes and structures Regulate body processes - Body temperature - Blood pressure - Hormones and cell communication - Speed up reactions
Essential Nutrients
Our bodies cannot make them, so it is essential that we consume them
Non-Essential Nutrients
Our bodies can make them from other nutrients, so it is not essential that we consume them
High Nutrient Density Foods
Contains more nutrients per calorie
ex. vegetables, fruits, whole-grains
Low Nutrient Density Foods
Contains fewer nutrients per calorie
ex. cake, sugary drinks, french fries
Fortified Foods
Nutrients added to foods
The food and Drug Administration (FDA) requires fortification / enrichment of some foods in an attempt to prevent disease
Phytochemicals
Non-nutrient substances in foods from plants thought to be beneficial to the human body
Zoochemicals
Non-nutrient substances in foods from animals thought to be beneficial to the human body
Functional Foods
Provides health benefits beyond functions of nutrients
ex. Broccoli prevents cancer, Oatmeal lowers cholesterol, Salmon prevents heart disease
Designer Foods / Nutraceuticals
Functional foods with added nutrients
ex. Water with added vitamins, Margarine with added plant sterols, Orange juice with added calcium
Calorie (with a capital āCā)
Calorie = kilocalorie (kcal) = 1000 calories
Measure of energy in food
Proteins and carbohydrates = 4 calories/gram
Fat = 9 calories/gram
Alcohol = 7 calories/gram (not a nutrient)
Overnutrition
Too much of a nutrient or nutrients or calories
Undernutrition
Too little of a nutrient or nutrients or calories
Disease Genetics
Your actual risk of disease results from the interplay between the genes you inherit and the diet and lifestyle choices you make
- The genes you inherit may give you a greater or lesser tendency to develop conditions like obesity, heart disease, high blood pressure, or diabetes
- The nutrients and food components you consume and the amount of exercise you get can increase or decrease your risk of developing nutrition-related diseases
Healthy Diet
Variety, Balance, Moderation High in: - Fruits, vegetables, whole grains Moderate in: - Calories, sodium, sugar Low in: - Unhealthy fats (trans fats, saturated fats, cholesterol
Variety
Eating foods from a variety of food groups
Eating a variety of foods within each food group
Benefits: increased nutrients and phytochemicals, decreased toxins
Balance
Balance unhealthy choices with healthy choices
Balance calories in with calories burned
Balance foods within food groups
Benefits: wider variety of nutrients and weight control
Moderation
Moderate portion sizes
Moderate consumption of each food
Benefits: not too much of any nutrient or calories
Science of Nutrition - Scientific Method
Make an observation
Propose a hypothesis
Design and conduct experiment to test hypothesis
Analyze results
Publish and present with peer review
Repeat and expand experiments
Develop theories based on results from many experiments
Epidemiological Studies
Studies populations
ex. fatty fish and heart disease in Alaska natives
Laboratory Studies
Conducted on cells, animals, or humans completely within a laboratory
ex. eat a meal and test blood glucose
Experimental or Clinical Studies
Compares an experimental group or treatment group with a control group
ex. treatment group drinks / takes supplement and control group takes placebo
Factors Affecting Diet
Economic Physical (storage, facilities, geographical) Cultural influence Ecological Religious Political Habits (vegetarian / vegan)
