Unit 1 - An Overview of Nutrition Flashcards
Food choices impact health in…
short and especially long term (chronic illness)
Diet
the foods and beverages a person eats and drinks
Nutrition
the science of the nutrients in foods and their actions within the body
The key for good health is
balancing food preferences and need for nutrients
Foods
products derived from plants or animals that can be taken into the body to yield energy and nutrients
preference
enjoying the taste, smell, and/or texture of foods
Ethnic Heritage & Regional Cuisines
people preferring to eat foods they grew up with
habit/routine
reduces decision making, can be comforting, certain foods seeming “just right” in situations
Marketing
Advertisements influence individual behaviors
social interactions
involve food - may be rude to turn down/people eat more at familial gatherings
Availability, Convenience, and Economy
people tend to eat what is easily available to them (quick-to-prepare food, packaged food cost less than fresh)
Positive Associations
“Comfort foods” associated with good memories and experiences
Food Aversions
can result from illness or traumatic experiences
Emotions
different feelings can reduce or stimulate appetite
Carbohydrates and Alcohol tend to ____ the body
calm
Proteins and caffeine tend to ____ the body
stimulate
Values
religious, political, and environment can affect food choices
Body weight & health
choosing foods based on their perceived effects on the body
Diet Planning for good nutrition is
choosing foods based on their nutrient content and how well they meet the body’s needs
Whole foods
fresh foods that are in or close to their natural state
What are some ways nutrients are loss
preserving, milling, marinating
What are some examples of whole foods?
vegetables, grains, legumes, meats, milk, and eggs
Processed foods
foods that have been intentionally changed by the addition of substances or a method of cooking
Minimally processed foods
have been changed very little from their whole-food version
What are some examples of minimally processed foods
frozen produce, smoked meats, fresh fruit juices
Moderately processed foods
have been changed significantly but still retain some properties of the whole foods from which they are derived
What are some moderately processed foods?
pasta, cheese, bread, sorbet
Ultra processed foods
have been made from substances that are typically used in food preparation, but not consumed as foods by themselves
What are some examples of ultra processed foods
modified oils, fats, flours, refined starches, sugars, additives (flavors and colors)
Energy
the capacity to do work
The kind of energy in food
potential/ chemical
Body converts chemical energy into…
mechanical, electrical, or heat energy
Matter
stuff made of atoms and molecules
matter is provided via
nutrients
nutrients
chemical substances obtained from food
The six classes of nutrients…
carbohydrates, proteins, lipids, minerals, vitamins, and water
How much of the body is made up of fat (males)
18-21%
How much of the body is made up of fat (women)
23-26%
inorganic nutrients
not containing carbon or pertaining to living organisms
examples of inorganic nutrients
minerals and water
minerals
chemical elements with uniform atoms
water
molecular compound
Organic nutrients
substances or molecules containing carbon, and characteristics of living organisms
essential nutrients
nutrients a person must obtain from food - body cannot make enough
Energy-Yielding Nutrients
break down to yield energy (macronutrients = carbs, fats, and proteins)
Vitamins
work in metabolism, often as enzymes or coenzymes
vitamins are ____ and only work if _____
delicate, intact
Minerals
inorganic micronutrients, indestructible (minus boiling)
Water
inorganic macronutrient
Water is in between _____ and _____
cells, tissues
Water helps…. (3)
temp regulation, transport materials as a fluid, and serve as an environment for body’s metabolic functions
energy density
the amount of energy (kcals) per mass unit (g) of a nutrient
kilocalories
measure of heat energy
What number are carbs multiplied by to determine energy density?
4 kcals
What number are fats multiplied by to determine energy density?
9 kcal
What number is alcohol multiplied by to determine energy density?
7 kcal
What number are proteins multiplied by to determine energy density?
4 kcal
foods with high energy density have ____ kcals per gram
more
Nutritional genomics
studies food gene interactions
double blind
subjects and scientists don’t know what group everyone is in
controlled studies
allows comparison through experimental/control groups
epidemiological studies
research of the incidence, distribution, and control of diseases in a population
blind experiment
subjects don’t know what group theyre in
cross-sectional studies
looks at data from one point in time
case control studies
compares people with a disease with those who dont
What are the positives of a lab study
can control conditions and determine the effects of a variable
cohort studies
collect data from the same population over time
causation and correlation
consider the relationships between variables
systematic review
critical and integrative summary of evidence gathered from multiple selected studies
meta-analysis
objective and statistical summary of evidence gathered from multiple selected studies
Dietary Reference Intakes
standards that define the amounts of energy, nutrients, and other dietary components that support health
Estimated Average Requirements
lowest amount of nutrients needed to maintain life
Recommended dietary allowances (RDA)
goal for individual intake that is the adequate amount
Adequate intakes
average daily amount of a nutrient that appears sufficient to maintain healthy levels
Tolerable Upper intake levels
the maximum amount of a nutrient before toxicity
Acceptable macronutrient distribution ranges
composition of a diet that provides adequate energy and nutrients and reduces the risk of chronic diseases
Estimated Energy Requirement
the average dietary energy intake that maintains energy balance and good health
what is the AMDR for carbs?
45-65%
what is the AMDR for fats?
20-35%
what is the AMDR for protein?
10-35%
Malnutrition
any condition caused by excess or deficient food energy or nutrient intake
Undernutrition
deficient in energy or nutrients
Overnutrition
excess energy or nutrients
nutrition assessment
a comprehensive analysis of a person’s nutrition status
what are the four sources of data for a nutrition assessment?
- health, socioeconomic, drug, and diet histories
- anthropometric measurements
- physical examinations
- laboratory tests
primary deficiency
caused by inadequate dietary intake of a nutrient
secondary deficiency
caused by something other than an inadequate intake
subclinical deficiency
in the early stages, before the outward signs have appeared
covert
hidden
overt
out in the open and easy to observe
rickets is caused by a deficiency of what vitamin
D
Scurvy is caused by a deficiency of what vitamin
C
4 chronic diseases linked with diet
heart disease, some cancers, some strokes, diabetes mellitus
risk factors
a condition or behavior associated with an elevated frequency of a disease but not proved to be casual
