Unit 2 Chapter Flashcards
5 food groups
Fruits, vegetables, grains, protein, and dairy
functions of food
To provide the chemical constituents of the body and regulate body functions
To provide the energy for life
To provide pleasure
how many essential nutrients are there
45
Dietary Reference Intakes (DRIs)
recommended nutrient intake to prevent certain diseases
Tolerable Upper Intake Level (UL)
total amount of a nutrient from food
define a calorie
energy required to raise the temperature of 1 gram of water from 14.5 degrees Celcius to 15.5 degrees Celcius
measures energy
where does energy from food come from?
breakdown of carbs, fats, and proteins
Basal Metabolism
minimum energy to keep the body alive at rest.
BMR for men
1,300 calories
BMR for women
1,100 calories/day
What are the two labels required by law
ingredients and nutrition facts
what is the ingredients label
descending order by weight
what is the nurtion facts label
nutrients, calories, and percent daily value
Factors that influence a person’s diet and eating habits
Knowledge of healthy nutrition
Stress, family, social factors, etc.
Marketing and ads
Cost and availability
Nutritionally dense vs calorie dense foods
Nutrionally dense - high in nutrition compared to calorie content
Calorie dense - high in calories compared to little nutritional value
List the three functions of biological energy.
BMR
Physical activity
Growth & Repair
why do nutritional deficiency diseases occur?
when adequate amounts of the proper nutrients are not obtained.
deficiency of only one nutrient can impair the body’s ability to use all others, even if the others are present in sufficient amounts.
The amount of energy expended depends on
how strenuous the activity is, how long it is engaged in, the body’s size, and the environmental temperature.
Digestive process
- mouth
- esophagus
- stomach
- intestines -absorb nutrients
- liver-regulates release fo nutrinets
- no digested material in feces
7 main nutrients
proteins
fats
carbs
minerals
vitamins
water
phytochemicals
protein percent of body mass
20% of body mass
Two categories of amino acids
essential (9)- comes from food
nonessential (11)- made by body
Complete vs. incomplete
complete- all 9 amino acids
e.g. chicken, pork, tofu
incomplete- partial amino acids
e.g. beans, rice, nuts and jelly
How many grams of protein
for men and women
Men = 55-60 g/day
Women = 45 g/day
correlation between red/processed meat and heart disease
Greater consumption of red/processed meat = higher risk of death from heart disease and cancer
Carbohydrates function
major source of body’s energy
Two groups of carbs
simple sugars & complex carbs
What are simple sugars
Monosaccharides: fructose, glucose
1 or 2 molecules only
easier to digest; quick energy bursts
all carbs must be digested to simple sugars to be digested
Two groups fo complex cabrs
starches and fibers
Starches & what is glycogen
polysaccharides
glycogen- storage form of glucose in muscles & liver tissue
Two parts of polysaccharides
Refined- Endosperm (sugar)
unhealthy
Whole grain- Endosperm, bran and germ
describe fibers and amount to consume
nondigestible, 20-35 g/day, decreases time in gastrointestinal tract
soluble & insoluble
Fats (Triglycerides) Body fat 3 types
- Saturated - all hydrogen bonds taken up, bad fat LDL
- Monounsaturated - one less than max hydrogen bonds, good fat HDL
- Polyunsaturated - more than one less than max hydrogen bonds HDL
Saturated fats eg.
animal fats, whole dairy, vegetable shortening
monounsaturated fats e.g.
olive oils
poly unsaturated fats e,g,
fatty fish, safflower, corn
Trans-fatty acids -
partially hydrogenated vegetables oils
Artificial fats
added to give taste of fat without contributing calories
what are minerals
Inorganic substances that help with body functions
important minerals
iron and calcium
daily amount of minerals
3 grams/day
salt daily amount
3 grams and limit is 5.8 grams
Too much can contribute to high blood pressure
Vitamins & types
Help facilitate biological processes
Two types of vitamins
Water soluble - C and B’s
Fat soluble - A, D, E, K
Homocystine
derived from essential amino acid methionine, high levels = increase risk of CAD and MI’s
Folic Acid
lowers homocystine making in body
Water
Essential nutrient
Maintianed by control mechanisms
Antioxidants vitamins
vitamins A, C, and E) are substances that can inhibit the oxidation of free radicals.
Phytochemicals
Nonnutrients which come from plants that positively affect human physiology
Help destroy and eliminate toxins acquired from the environment
Artificial sweeteners
e.g.
Acesulfame K
Sucralose
Saccharin
Aspartame
Preservatives examples
BHA, BHT, and sodium nitrate
Sulfites (in wine, salad)
3 types of vegetarian diets
Vegan, or strict vegetarian, diets exclude all animal products, including milk, cheese, eggs, and other dairy products.
Lacto-vegetarian diets exclude meat, poultry, fish, and eggs but include dairy products.
Lacto-ovo-vegetarian diets exclude meats, poultry, and seafood but include eggs and dairy products.
3 functions of biological energy
muscle contraction, active transport of molecules across cell membranes, and the synthesis of new molecules within the cell
