UNIT 1 Flashcards
has become an essential topic of conversation at workplaces, at social gatherings, and in the media
Nutrition
is now a highly regarded discipline. The progressive advances in the science and technology of this discipline offer us hope in controlling our destiny by preventing or delaying the onset of some chronic diseases related to nutrition, food, and lifestyle.
Nutrition science
are substances required by the body to perform its essential functions. Most nutrients must be obtained from our diet since the human body does not synthesize or produce them.
Nutrients
is defined as the processes by which you takes in and utilizes food substances.
Nutrition
is mainly achieved by putting foods into our mouths, chewing, and swallowing. The required amounts of the essential nutrients differ by age and the state of the body, such as physical activity, diseases present (e.g., prostate cancer, breast cancer, or weakened bones – known as osteoporosis), medications, pregnancy, and lactation
Nutrition
is essential for growth and development, health, and well-being. Eating a healthy diet contributes to preventing future illness and improving the quality and length of life. Your nutritional status is the state of your health as determined by what you eat.
Nutrition
Three Basic Functions of Nutrients
- They provide energy
- Contribute to body structure
- Regulate chemical processes in the body.
Six Classes of Nutrients Required for the Body to Function and Maintain Overall Health
These classes are as follows:
- Carbohydrates
- Lipids or Fats
- Proteins
- Water
- Vitamins
- Minerals
is not technically a nutrient, but it is essential for the utilization of nutrients. Nutrients perform various functions in our bodies, including energy provision and maintaining vital processes such as digestion, breathing, growth, and development.
Water
provides all the essential nutrients and calories needed to maintain good health and acceptable body weight.
Adequate diet
An estimate of average requirements when evidence is not available to establish an RDA.
Adequate Intake (AI).
A unit of energy, often used for the term kilocalorie (see also kilocalorie). Common usage indicating the release of energy from food.
Calorie (Cal).
The beliefs, arts, and customs make up a way of life for a group of people.
Culture.
A set of values that covers nutrients, such as fat and fiber, does not appear in the RDA tables. Expressed as % Daily Value (%DV).
Daily Reference Values (DRVs).
The foods that a person eats most frequently of which:
1. food considered in terms of its qualities and effects on health;
2. a particular selection of food, usually prescribed to cure a disease or to gain or lose weight.
Diet.
A set of dietary reference values including but not limited Adequate Intake (AI), Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), and Tolerable Upper Intake Level (UL) used for planning and assessing diets of individuals and groups.
Dietary Reference Intakes (DRIs).
Capacity to do work; also refers to calories, that is, the “fuel” provided by certain nutrients (carbohydrates, fats, proteins).
Energy.
. Intake that meets the estimated nutrient needs of one-half of the individuals in a specific group. Used as a basis for developing the RDA.
Estimated Average Requirement (EAR)
Any substance taken into the body will help meet the body’s needs for energy, maintenance, and growth.
Food.
The intake of a balanced diet containing all the essential nutrients to meet the body’s requirements for energy, maintenance, and growth.
Good nutritional status.
A unit of weight in the metric system. 1 g =0.036 oz. There are 28.385 grams to an ounce. This conversion is usually rounded to 30 g for ease in calculation or rounded down to 28 g.
Gram (g).
The state of complete physical, mental, and social well-being, not merely the absence of disease and infirmity.
Health.
Technically correct term for a unit of energy in nutrition, equal to the amount of heat required to raise 1 kg of water to 1°C.
Kilocalorie (kcalorie, kcal).
State of impaired health due to undernutrition, over nutrition, an imbalance of nutrients, or the body’s inability to utilize the nutrients ingested.
Malnutrition.
A unit of weight in the metric system equal to 1/1,000,000 of a gram.
Microgram.
A unit of weight in the metric system equal to 1/1,000 of a gram.
Milligram.
To watch over or observe something for a while.
Monitor.
. A chemical substance obtained from food and needed by the body for growth, maintenance, or repair of tissues. Many nutrients are considered essential. The body cannot make them; they must be obtained from food.
Nutrient
The sum of the processes by which food is selected and becomes part of the body.
Nutrition.
State of the body resulting from the intake and use of nutrients.
Nutritional status.
The state of receiving and utilizing essential nutrients to maintain health and well-being at the highest possible level. It provides a reserve for the body.
Optimum nutrition.
Excessive intake of one or more nutrients, frequently referring to nutrients providing energy (kcalories).
Overnutrition.
An inadequate intake (or utilization) of nutrients to meet the body’s requirements for energy, maintenance, and growth.
Poor nutritional status.
These are levels of nutrients recommended by the Food and Nutrition. Board of the National Academy of Sciences for daily consumption by healthy individuals, scaled according to sex and age.
Recommended Dietary Allowances (RDAs).
It is the maximum intake by an individual unlikely to pose risks of adverse health effects in a healthy individual in a specified group. There is no established standard for individuals to consume nutrients at levels above the RDA or AI.
Tolerable Upper Intake Level (UL).
It is a deficiency of one or more nutrients, including nutrients providing energy (calories).
Undernutrition.
Responsibilities of Health Personnel
These are as follows:
- Assume responsibility for one’s health through changes in eating habits and lifestyle patterns.
- Select, prepare, and consume an adequate diet.
- Promote good eating habits for all age groups.
- Use appropriate guidelines when teaching clients regarding food selection.
- Facilitate healthy lifestyles by encouraging clients to expand their knowledge of nutrition.
- Use approved food guides when assessing, planning, and evaluating a client’s intake.
Nutrients that are needed in large amounts are called
macronutrients.
There are three classes of macronutrients:
carbohydrates, lipids, and proteins
are carbon-based compounds that can be metabolically processed into cellular energy through changes in their chemical bonds. The chemical energy is converted into cellular energy known as ATP, which the body utilizes to perform work and conduct essential functions.
Macronutrients
Food energy is measured in
kilocalories.
is also a macronutrient in the sense that the body needs it in large amounts, but unlike the other macronutrients, it does not contain carbon or yield energy.
Water
are the most abundant organic substances on Earth, comprising approximately 70% of the plant structure. They are the primary source of the body’s energy. About 50% of dietary energy comes from THESE
Carbohydrates
are mainly found in particular fresh and processed products such as vegetables, bread, and cereals. They provide a large number of calories and lesser amounts of protein, vitamins, minerals, and water.
Starches
, on the other hand, furnish only calories and no nutrients. They are derived from sugar cane and sugar beets.
Sugars
another plant component, is also an essential carbohydrate. Although it neither furnishes energy nor is digestible, it is necessary for health.
Fiber,
are composed of carbon, hydrogen, and oxygen.
Carbohydrates
are significant sources of body energy. They are the cheapest and most easily used form of fuel for the body.
Starches and sugars
r are the primary forms in which carbohydrates occur in food.
Sugars, starches, and fibe
Classification of Carbohydrates
These are as follows:
- Monosaccharides (simple sugars)
- Disaccharides (double sugars)
- Polysaccharides (mainly starches).
All carbohydrates must be reduced to ___ in the intestine before they can be absorbed into the bloodstream.
simple sugars (monosaccharides)
a pure sugar, in the form in which carbohydrates circulate in the bloodstream. is commonly referred to as blood sugar.
Glucose,
Polysaccharides
- Starch
- Dextrin
- Cellulose*—
- Pectin*—
- Glycogen—
*Nondigestible
Monosaccharides
- Glucose
- Fructose
- Galactose
Disaccharides
- Sucrose
- Lactose
- Maltose
cereals, grains, vegetables
- Starch
infant formula
- Dextrin—
stems, leaves coverings, seeds skins, hulls
- Cellulose*—
fruits
- Pectin*—
muscle, and liver
*Nondigestible
- Glycogen—
—blood sugar
Glucose
a sugar found in fruit
. Fructose—
dairy products, avocados, sugar beets, other gums and mucilage
. Galactose—
table sugar
Sucrose—
a sugar found in milk
. Lactose—
germinating seed
Maltose—
dissolves in water, and includes plant pectin, gums, mucilages, and algae and are found in oats, peas, beans, apples, citrus fruit, carrots, barley, and psyllium.
Soluble fiber
doesn’t dissolve in water. It includes plant cellulose and hemicellulose which is found in whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes.
Insoluble fiber
Functions of Carbohydrates
They are as follows:
- Energy Source. Carbohydrates are the most economical and efficient source of energy. They furnish 4 kcal/g of energy.
- Protein-Sparing Action. Carbohydrates prevent protein from being used as energy. Carbohydrates, protein, and fat can all be used to produce energy. However, the body utilizes carbohydrates first. When not enough carbohydrate is present, the body uses protein and fat for its energy needs. Thus, an adequate amount of carbohydrates can spare protein that can then be used for tissue building and repair rather than energy.
- Metabolic Functions (breakdown of food and its transformation into energy). Under normal conditions, the tissues of the central nervous system (especially the brain) can use only glucose as an energy source. Muscles can use either glucose or fats as fuel. The muscles use body fat only during physical activity, varying from walking upstairs to lifting weights. In the absence of carbohydrate, fats are not completely burned and may lead to ketosis. Severe restriction of carbohydrates in reducing diets can cause ketosis, which can produce negative effects like headache, fatigue, brain fog, increased hunger, poor sleep, nausea, and decreased physical performance. Carbohydrates are essential components of certain substances needed for regulating body processes.
- Fiber. Insoluble fiber has a laxative effect. It provides bulk, leading to the regular elimination of solid wastes. Insoluble fiber provides a feeling of fullness, thereby reducing the amount of food eaten. Most food sources of insoluble fiber, such as legumes, vegetables, and fruits, are not calorie-dense. These factors are helpful when weight-reduction diets are needed. Insoluble fibers also exert a binding effect on bile salts and cholesterol, preventing their absorption. However, excessive ingestion of fiber is undesirable, as this fiber also binds with minerals such as calcium, zinc, and iron, which are essential for body function. Soluble fibers are critical in preventing diseases like heart disease, colon cancer, and diabetes mellitus. Major sources of soluble fiber include vegetables and fruits.
- Blood Glucose. The form of carbohydrate used by the body is a monosaccharide—glucose. Glucose is the form of sugar found in the blood, and its control at normal blood levels is vital to health. Without sufficient glucose, the body will use its protein to make glucose, since the brain requires glucose to function. This diverts protein from its essential functions of the building and repairing tissues. Normal blood glucose levels range between 70 to 120 mg per 100 ml of blood. When blood sugar is less than 70 mg, hunger occurs.
The primary food sources of carbohydrate are ___, which vary in the amounts of sugar and starches they provide.
plants
are the only significant animal sources of carbohydrates.
Milk and milk products containing lactose
leads to a loss of muscle tissue as protein is burned to meet energy and glucose needs
carbohydrate deficiency
are classified according to the type of fatty acids. It contains the most significant quantity.
fats
are generally solid at room temperature and come from animal sources
saturated food fats
are found in whole milk and products made from whole milk; egg yolk; meat; meat fat (bacon, lard); coconut oil and palm oil; chocolate; regular margarine; and hydrogenated vegetable shortenings.
Saturated fats
- are generally liquid at room temperature and come from plant sources. They can be monounsaturated or polyunsaturated.
Unsaturated food fats
a) Sources of monounsaturated fats are
olive oil and most nuts.
b) Sources of polyunsaturated fats are
safflower, sunflower, corn, cottonseed, soybean, and sesame oil; salad dressings made from these oils; special margarine that contain a high percentage of such oils; and fatty fish such as mackerel, salmon, and herring.
appear to lower blood cholesterol levels.
Polyunsaturated and monounsaturated fats
is a fatlike substance (lipid) that is a key component of cell membranes and a precursor of bile acids and steroid hormones.
Cholesterol
travels in the circulation in spherical particles containing both lipids and proteins called lipoproteins.
Cholesterol
is made up of fats (cholesterol, triglycerides, fatty acids, etc.), protein, and a small number of other substances.
A lipoprotein
Fat Functions in the Body as the following:
- A source of essential fatty acids
- The most concentrated source of energy (9 kcal/g)
- A reserve energy supply in the body
- A carrier for the fat-soluble vitamins (A, D, E, and K)
- A cushion and insulation for the body
- A satiety factor (satisfaction from a fatty meal). All fats that are not burned as energy are stored as adipose tissue. Most people have ample storage of fat in the body.
are part of a healthy diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important. High intake of saturated fats, trans fats, and cholesterol increase the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease.
Fats and oils
T OR F
A high intake of fat (greater than 35% of calories) generally increases saturated fat intake and makes it more difficult to avoid consuming excess calories. A low intake of fats and oils (less than 20% of calories) increases the risk of inadequate intakes of vitamin E and essential fatty acids.
T
and serve as carriers for the absorption of the fat-soluble vitamins A, D, E, and K and carotenoids.
Fats supply energy and essential fatty acids
serve as building blocks of membranes and play a critical regulatory role in numerous biological functions
Fats
is found in foods derived from both plants and animals.
Dietary fat
The recommended total fat intake is between:
20% and 35% of calories for adults
30%–35% of calories for 2 to 3 years of age
25%–35% of calories for 4 to 18 years of age
- is composed mainly of triglycerides containing 10%–15% of the total serum cholesterol.
Very-Low-Density Lipoproteins (VLDL)
- (LDL) are the primary culprits in cardiovascular diseases (CVD) and typically include 60%–70% of the total serum cholesterol.
Low-Density Lipoproteins
- usually contain 20%–30% of the total cholesterol, and their levels are inversely correlated with risk for coronary heart disease (CHD).
High-Density Lipoproteins (HDL)
provide approximately 80% of trans fats in the diet, compared to 20% that occur naturally in food from animal sources.
Processed foods and oils
are liquid vegetable oils, including soybean oil, corn oil, and safflower oil.
Sources of omega-6 polyunsaturated fatty acids
Plant sources of ___include soybean oil, canola oil, walnuts, and flaxseed.
omega-3 polyunsaturated fatty acids (a-linolenic acid)
are omega-3 fatty acids that are contained in fish and shellfish.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
are composed of carbon, hydrogen, oxygen, and nitrogen; they provide the foundation for every cell in the body.
Proteins
are broken down into amino acids by the body.
Proteins
provide 4 kcal per g, the same as carbohydrates.
Proteins
Classification of Amino Acids
- Essential amino acids
- Nonessential amino acids
cannot be produced by the body and must be obtained from food.
- Essential amino acids -
- can be produced by the body.
- Nonessential amino acids
are also categorized as complete or incomplete.
Proteins
- e are complete proteins and contain all essential amino acids in adequate amounts to promote growth.
Proteins of high biological valu
- they may not supply all the essential amino acids or provide some of them in limited amounts.
Proteins of low biological value are called incomplete proteins;
The recommended daily protein intake for adults is 0
0.8 g per kg of body weight.
There are ___ amino acids, 20 of which are commonly found in food
20 to 25
Nine essential amino acids are
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
is to provide the body with the amino acids necessary for growth and maintenance of body tissues. Cells, enzymes, hormones, antibodies, muscles, blood, and tissues and fluids, except bile and urine, require protein.
primary function of protein
are the building blocks of the body.
Proteins in the form of amino acids
is made by comparing the amount of protein in a serving of food to the amount required by humans.
quantitative value of protein foods
are based on the amount or quantity of nitrogen and the kind or quality of amino acids consumed.
Recommended protein intakes
is sometimes expressed as a biological value (BV).
Quality
This is a measure of the body’s retention of the nitrogen contained in the ingested protein
biological value (BV
Eggs, with a BV of _, have the highest quality of any dietary proteins. Milk, at _, follows a close second. Most meats, fish, and poultry have a BV of about _.
Eggs, with a BV of 100, have the highest quality of any dietary proteins. Milk, at 93, follows a close second. Most meats, fish, and poultry have a BV of about 75.
- individuals who eat only fruit.
Fruitarians:
- individuals who eat no animal flesh nor any food of animal origin. They are sometimes called strict vegetarians.
Vegans:
- individuals who eat plant proteins, and also use milk.
Lacto-vegetarians:
- individuals who eat plant proteins, as well as eggs
Ovo-vegetarians:
- individuals who eat both milk and eggs along with plant proteins.
Lacto-ovo-vegetarians:
restrict red meats only—that is beef, pork, lamb, and game animals. Fish, poultry, dairy foods, eggs, and plants furnish proteins for their diet.
Semivegetarians
Questions raised about excessive protein intake include the following:
- The kidneys must clear excess nitrogen. This may negatively affect kidneys that are malfunctioning, damaged, or underdeveloped.
- High protein consumption has recently been cited as one factor in bone demineralization, especially if coupled with low calcium intake.
- According to some research high protein consumption may increase colon cancer risks by changing the internal environment and altering the bacteria of the colon.
- Large amounts of protein, especially of animal origin, also contain saturated fats. Most authorities are convinced that saturated fats contribute to a high incidence of heart disease.
- Since excess protein from any source is converted to fat and stored as adipose tissue, it can contribute to obesity.
Significant losses of protein may occur during
illness or surgical procedures.
is the most severe and widespread deficiency disease in developing countries.
Protein-energy malnutrition (PEM)
The two major types of PEM
-nutritional marasmus
-kwashiorkor
due primarily to caloric deficiency
nutritional marasmus
mainly owing to a lack of protein
kwashiorkor.
Responsibilities of Health Personnel
The health professional should do the following:
- Recommend moderate amounts of animal protein. Excess protein is wasteful, since the excess is converted to energy, and excess energy is converted to fat. Protein food is an expensive form of energy.
- Be aware that protein foods are not low in calories. They provide the same number of calories per gram as carbohydrates. Furthermore, protein foods from animal sources (such as meats, cheese) frequently contain excessive calories from fat.
- Advise clients to eat good-quality protein at each meal to provide a consistent supply of essential amino acids. Protein cannot be stored in the body and is continuously used in its significant functions.
- Plan some meals for clients around complementary vegetable protein foods for variety, economy, and increased fiber.
- Be aware that meals containing legumes and grains are very nourishing and less expensive than meals containing meat.
- Be mindful of the importance of eating extra protein during illnesses, which cause excessive breakdown of body tissue.
- Recognize that certain diseases require alterations in amounts and types of protein ingested.
- Ask clients questions regarding their use of supplements and advise them of any undesirable side effects.
There is one other nutrient that we must have in large quantities:
water.
