Ch.3 Nutrition

Acid

A substance that neutralizes a base in a liquid solution; foods such as citrus juice, vinegar and wine that have a sour or sharp flavor; acids have a pH of less than 7.

Base

A substance that neutralizes an acid in a liquid solution; ingredients such as sodium bicarbonate (baking soda) that have an alkaline of bitter flavor; bases have a pH of more than 7.

Trans fat

A type of fat created when vegetable oils are solidified through hydrogenation.

Vitamins

A vital dietary substance needed for regulation of metabolism and for normal growth and body functions. 13 vitamins.

Calorie

A way to describe the amount of energy in food. The unit of energy measured by the amount of heat required to raise 1000 grams of water 1'C; also written as kilocalorie or kcal. The number of calories in food is measured with a calorimeter.

Metabolism

All the chemical reactions and physical processes that occur continuously in living cells and organisms.

Major minerals

Calcium, needed in large amounts

Minerals

Cannot be manufactured by the body. obtained by eating plants that have drawn minerals from the ground or the flesh of animals that have eaten such plants. Components of hard and soft tissues.

6 categories of nutrients

Carbohydrates, lipids, proteins, vitamins, minerals and water.

Dietary fiber

Comes from the seed and cell walls of the fruits, vegetables and cereal grains plays an important role in health because it is not digested.

Lipids

Composed of carbon, hydrogen and oxygen. Fats and cholesterol. Fats are found in both animal and plant foods and sometimes a little in fruits. Cholesterol is found only in animal foods.

Complex carbohydrates

Composed of long chains of monosaccharide glucose. starch and fiber. Found in fruit, vegetable and cereal grains such as wheat, barley and oats.

Two categories of vitamins

Fat-soluble and water-soluble

Proteins

Found in both animal and plant foods, they contain nitrogen, carbon, hydrogen and oxygen. Protein chains consists of amino acids, there are 20 amino acids. Necessary for manufacturing, maintaining, and repairing body tissues. Essential for periodic replacement of outer layer of skin as well as for blood clotting, scar tissue formation, and hair and nails. Proteins regulate the balance of water, acids and bases, and moves nutrients in and out of cells.

Food pyramid

Grains, vegetables, fruits, oils, milk, meats and beans.

Nonessential nutrients

Healthy, well-nourished bodies can make them in sufficient quantities to satisfy their needs. Some people might need greater amounts to fight cancer, diabetes and heart disease.

Water

Human body is 60% of water, water is necessary for transporting nutrients and wastes through out the body. It cushions the cells, lubricates the joints, maintains stable body temperature and assists waste elimination. Promotes functioning of the nervous system and muscles.

Fiber

Humans cannot digest fiber. two types soluble and insoluble.

Trace minerals

Iron, needed in very small amounts

Carbohydrates

Made up of molecules of carbon, hydrogen and oxygen and found in plant foods. Exception sugar in milk is a carbohydrate.

Simple carbohydrates

Monosacharides (single sugars such as glucose, fructose and maltose) and disaccharides (double sugars such as sucrose, galactose, and lactose). Found in naturally occurring sugars in fruit, vegetables, milk and sweeteners such as honey, corn syrup and table sugar.

Essential nutrients

Must be provided by food because the body does not produce them in sufficient quantities or at all.

Phytochemicals

Nonnutritive components of plant food, preventing disease and illness.

Fat substitutes and alternatives

Olestra, simplesse, caprenin, salatrim and oatrim.

Flavonoids

Plant pigments that dissolve readily in water, found in red, purple and white vegetables such as blueberries, red cabbage, onions and tea.

Ingredient alternative

Replacement of one ingredient with another of different flavor, texture, appearance or other characteristic, but one that will not compromise-although it may change-the flavor of the dish.

Ingredient substitute

Replacement of one ingredient with another of presumably similar flavor, texture, appearance and other characteristics.

classified fats

Saturated fats, monounsaturated fats or polyunsaturated fats.

Nutrition

Science that studies nutrients- substances found in food that nourish the body by promoting growth, maintenance and repair of the body and facilitating body functions such as digestion and metabolism. Some nutrients provide energy.

Four ways to reduce mineral and vitamin loss when storing or preparing foods

Soaking or cooking in large amounts of water can leach out small quantities of water-soluble minerals. Processing or refining grains, such as wheat, used to make white flour, also removes important minerals.

Salt substitutes and alternatives

Soy sauce, pepper, lemon, herbs, spices, fruit and flavored vinegars.

Sugar substitutes and alternative sweeteners

Stevia, acesulfame-k, saccharin and aspartame.

Macronutrients

Three of the essential nutrients provide calories or energy because they are needed in larger quantities. the essential macronutrients are carbohydrates, lipids and proteins.

two categories of minerals

Trace minerals and major minerals.

Fat-soluble vitamins

Vitamins A, D, E and K and found in foods containing fat.

Micronutrients

Vitamins and minerals because they are needed in small quantities. Provides no calories but helps body generate energy from foods we eat.

water-soluble vitamins

vitamins C and B-complex vitamins, including thiamin (B1), riboflavin (B2), cyano-cobalamin (B12), pyridoxine (B6), pantothenic acid, biotin and folate.