Unit 1 Flashcards
Nutrients
Substances obtained from food that are vital for growth and maintenance of a healthy body.
Glucose
A six carbon sugar that exists in a ring form; found as such in blood and in table sugar bound to fructose; also known as dextrose, it is one of the simple sugars.
What are the 6 classes of nutrients in food?
Carbs, proteins, lipids, vitamins, minerals, and water
What is a carb?
A compound containing carbon, hydrogen, and oxygen atoms. Sugars, starches, and fibers are forms of carbs.
4 calories/gram
What drives us to eat and what affects our food choices?
The biological drive to eat is hunger. The environmental drive to eat is appetite. Certain things that generate appetite is arbitrary but not limited to flavor, texture, and appearance.
What makes a nutrient essential?
Has a biological function, omission results in decline of function, replenishing restores biological function
What are lipids?
Fats and oils that can be derived from animal and plant sources
9 calories/ gram
Why are proteins?
Main structural material in the body. It is also a component of blood cells, enzymes, and immune factors. Can be derived from plant and animal sources.
What are vitamins?
They enable reactions to occur in the body. Fat soluble vitamins: ADEK and water soluble vitamins: B’s and C.
What are minerals?
Inorganic substances that do not contain carbon atoms. Multiple functions in the body especially in maintaining electrolyte functions. There are major and trace minerals.
What is water?
A compound of hydrogen and oxygen that acts as a solvent and lubricant. Transports nutrients and waste, acts as a medium for temperature regulation, and is the majority of our body weight.
What are phytochemicals?
Chemicals found in plants; some may contribute to reduced risk of cancer or cardiovascular disease in people who consume them regularly.
What is a food philosophy that works?
Control how much you eat, pay attention to what you eat, Tay physically active, there are no exclusively good or bad foods.
What five food groups should we eat everyday?
Grains, fruits, protein, vegetables, and dairy.
What are functional foods?
Foods that provide health benefits beyond those supplied by the traditional nutrients they contain.
Think about vegetables and their phytochemicals.
What is proportionality?
Eating more nutrient dense foods.
What is nutrient density?
When the food’s contribution to our nutrient need for that nutrient exceeds its contribution to our calorie need, the food is considered to have favorable nutrient density.
What is energy density?
Foods that are energy dense are determined by comparing the calorie content with the weight of food.
What is a dietary reference intake?
Term used to encompass nutrient recommendations by the Food and National board of the Institute of Medicine. These include RDAs, AIs, EERs, and ULs.
What is an RDA?
Recommended Dietary Allowance. Nutrient intake amount sufficient to meet the needs of 97-98% of the individuals in a specific life stage. Nutrient deviation below 70% or above can result in nutrient deficiency or toxicity.
What is an AI?
Adequate intake. Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA. AIs are based on estimates of intakes t appear to maintain a defined nutritional state in a specific life stage.
What is an EER?
Estimated Energy Requirement. Estimates energy intake needed to match the energy use of an average person in a specific life stage. EER needs to be specific, taking into account age, gender, height, weight and physical activity.
What is a UL?
Tolerable upper intake level. Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage.
What is a DV?
Daily value. It is the nutrient standard used on the nutrition facts portion of the food label. It is based on a 2000 calorie diet
What does calorie free mean?
Fewer than 5 cal/ serving.
What does low calorie mean?
40 cal or less/ serving and if serving is 30 g or less or 2 tablespoons or less/ 50 g of food
What is reduced or fewer calories?
At least 25% fewer cal: serving than reference food
What does high fiber mean?
5g or more/ serving. Foods making high free claims must meet the definition for low fat.
What does a good source of fiber mean?
2.5-4.9 g/ serving.
What does more or added fiber mean?
At least 2.5 g more/ serving than reference food.
What does fat free mean?
Less than 0.5 g of fat/ serving
What does saturated fat free mean?
Less than 0.5 g /serving and the level of teams fatty acids does not exceed 0.5 g/ serving.
What does low fat mean?
3 g or less per serving.
What does low saturated fat mean?
1 gram or less/ serving and not more than 15% of cal from saturated fat
What does reduced or less fat mean?
At least 25% less/ serving than reference food.
What does reduced or less saturated fat mean?
At least 25% less/ serving than reference food.
What does cholesterol free mean?
Less than 2 mg of cholesterol and 2 g of sat fat/ serving
What does low cholesterol mean?
20 mg or less of cholesterol and 2 g or less of sat fat per serving
What does reduced or less cholesterol mean?
At least 25% less cholesterol than reference food and 2 g or less of saturated fat per serving.
What does sodium free mean?
Less than 5 mg per serving
What does very low sodium mean?
35 mg or less per serving
What does low sodium mean?
140 mg or less per serving
What does light sodium mean?
140 mg or less per serving
What does light in sodium mean?
At least 50% less per serving than reference food
What does reduced or less sodium mean?
At least 25% less per serving than reference food
