Basics of personal nutrition HUN De Jesus Valencia College - midterm
Process of digestion summary?
1 - mouth begins digestion, moistens food, chews food 2- esophagus moves the food to stomach by peristalsis 3 - stomach mixes food with gastric juiced and gradually releases chyme into small intestine. 4 - small intestine is the major site of digestion and absorption 5 - makes and releases digestive enzymes into the small intestine 6 - liver, makes bile, receives, processes, stores, and releases many products of digestion 7 - large intestine removes much of the remaining water and mineral in chyme. Contains bacteria that process (ferment) undigested food material, forms feces. 8- stores feces until bowel movements.
5 overarching general guidelines from the Dietary Guidelines for Americans?
1. Follow a healthy eating pattern across the life span 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats, and reduce the sodium intake 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all (these patterns provide a variety of veggies, fruit especially whole fruit, grains especially whole grains, fat-free or low fat dairy products, various protein foods, and oils and limits unhealthy fats, added sugars, and sodium.
According to the dietary guidelines you can meet the recommended amounts of essential FAs by consuming what amout of vegetable oil daily?
5 tablespoons
Carbohydrates
A class of nutrients that is major source of energy for the body - w/o a steady supply of energy, cells cannot function and they die.
Dietary Guidelines for Americans
A set of general nutrition-related lifestyle recommendations that are intended for healthy people over 2 years old. The Dietary Guidelines are designed to promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related, chronic health conditions, such as obesity, high blood pressure (hypertension), and cardiovascular disease
What happens when your body doesn't need the energy from the fat you have just eaten?
Adipose cells remove fatty acids and glycerol from the bloodstream and reassemble them into fat for storage.
Estimated Average Requirement (EAR)
Amount of a nutrient that meets the needs of 50% of healthy people in a life stage/sex group life stage/ sex group classify people according to age, sex, and whether females are pregnant or breastfeeding Bc EAR for nutrient meets the requirements of only 50% - shouldn't use the standard to judge if your daily intake is adequate.
MyPlate recommendations for protein intake?
Animal foods, including eggs and milk products, supply almost two-thirds of the protein in America's food supply. Animal sources of protein are often rich sources of saturated fat. According to the Dietary Guidelines for Americans, you should choose fish and seafood, lean or low-fat meat, and poultry. Myplate recommends including more plant sources of protein in your diet, especially dried beans and peas, nuts and seeds.
What are potential health risks of eating to much fats (lipids) ?
CVD
What are some of cholesterols functions?
Cholesterol is a component in all our cells membranes - your brain cells especially contain high amounts. It is not metabolized for energy but cells use the lipid to produce a variety of substances, including vitamin D, and steroid hormones such as estrogen and testosterone.
carbs and what health issue are related?
Diabetes
Know how to identify a reliable nutrition expert
Don't believe everything you hear or read about nutrition, including nutrition-related products or services Ask questions about the information's source. Why should you believe and trust the source? Ask questions about the source's motives for promoting the info. Be wary of; salespeople, nutrition "experts", claims that the product was "scientifically tested" or "clinically tested at major university", citations to what appear to be scientific journal articles, scientific-sounding terms, popular sources of nutrition information.
What is an amino acid?
Each amino acid has 4 parts - a carbon atom that anchors a hydrogen atom the amino (nitrogen-containing) group the R-group that varies with each type of amino acid the acid group
Mediterranean Diet recommends what?
Eating less red meats, and emphasizing fruits, veggies, whole grains, low-fat dairy products, foods that are rich sources of essential omega-3 and omega-6 FAs.
What happens from eating to many foods that are sources of glucose?
Eating to many of these foods may contribute to excess energy intakes and weight gain.
What happens to the fat when it is released into the bloodstream from the liver?
Fat cells remove fat from the bloodstream and store it for future energy needs.
What are the 5 food groups MyPlate focuses on?
Fruits, vegetables, protein foods, grains, and dairy - According to USDA oils isn't a food group even tho they provide some essential nutrients - the gov. agency however does note the need for some fat in the diet especially oils.
What are the 3 most important dietary monosaccharides?
Glucose (blood sugar) - primary fuel for muscle and other cells Galactose - isn't commonly found as single sugar in foods. It is a component of lactose, and the form of carbohydrate in milk Fructose - fruit sugar or levulose - found naturally in fruit, honey, and a few veggies particularly cabbage, green beans, and asparagus - the chemical structure is different than glucose and galactose and tastes sweeter.
What is high-quality protein and low-quality protein?
High-quality contains all essential amino acids in amounts that support the health of your muscles and other tissues, as well as young childs growth. food sources are - meat, fish, poultry, eggs, milk, and milk products. -may be referred to has complete protein Low-quality lacks or contains inadequate amounts of one or more of the essential amino acids - may be referred to has incomplete protein.
What happens if your blood glucose level is low?
If the level is low, your liver releases glucose into bloodstream, so cells can burn it for energy.
What is a phospholipid?
Is a chemically similar to triglyceride - except that one of the fatty acids is replaced by chemical groups that contain phosphorus and often nitrogen. cell membranes are comprised of a double layer that is mostly phospholipids.
Digestion?
Is the process of breaking down large food components into smaller chemical units (molecules), including individual nutrients. This process involves mechanical and chemical digestion.
How does Atherosclerosis begin?
It begins when something in the bloodstream, such as excess cholesterol or glucose compounds from cigarette smoke, or certain bacteria irritate the lining of the artery. The bodys immune system responds to the irritation by producing inflammation within the artery.
What is LDL cholesterol
LDL cholesterol is often called bad cholesterol bc the lipoprotein carries the lipid to cells in the arterial walls that make plaques. - but there are diff types of LDL and not all forms of the lipoprotein are unhealthy. -picture explaining LDL below, HDL
What are some important functions fats and other lipids play in your body?
Maintaining cell membranes Producing certain hormones Insulation against cold temperatures Regulating blood pressure and inflammation cushioning against bumps, blows, and falls
What are the roles of proteins in the body - function
Make, maintain, and repair cells build structures produce enzymes, lubricants, and clotting compounds transport substances make antibodies and certain hormones maintain proper fluid balance and acid-base balance provide energy
What are the 2 types of unsaturated fats?
Monounsaturated fatty acid (monounsaturated FA) -has 2 neighboring carbons w/i the carbon chain that each lacks a hydrogen atom - Polyunsaturated fatty acid (polyunsaturated FA) - has more than one double bond in the carbon chain.
Is fiber an essential nutrient?
No it is not an essential nutrient, you can live w/o it. But, you can live better by adding fiber-rich foods to your diet
PHOs have been banned but, has trans fat completely disappeared from your diet?
No, trans fat doesn't disappear completely from your diet - bc some foods (particularly, beef and whole-fat dairy foods) naturally contain small amounts of this type of fat
what are the accessory organs?
Organs that assist digestive tract function teeth, tongue, salivary glands, liver, gallbladder, and pancreas
Mechanical Digestion?
Physical breakdown of pieces of food, including biting action of teeth and mixing movements of the stomach
How does fiber affect weight?
Populations that consume high amounts of dietary fiber tend to have healthier body weights populations that consume lower amounts of dietary fiber.
What are some potential health risks to lack or not enough protein?
Protein Deficiency - common in certain populations especially chronically ill, older adults are low in protein - starving Food allergy - in most instances the allergen is a protein celiac disease
Most plant foods aren't sources of high-quality proteins, what are the exceptions?
Quinoa, and soy protein
Health Claim?
Regulated statement about a food product that relates directly to a health condition or disease such as "heart healthy" or "helps prevent osteoporosis."
Nutrient Claim?
Regulated statement about a food product that relates to the nutrition content of a food, such as "low fat" or "fat free" , light (lite), cholesterol free, calorie free, sugar free, reduced sugar, low sodium
What are rich food sources of polyunsaturated fatty acid
Safflower, grapeseed, sunflower seed, soybean oils are rich sources of polyunsaturated fatty acids
What often contains starch?
Seeds, roots, tubers. starchy foods include; bread and cereal products made from wheat, rice, barley, and oats; veggies such as corn, squash, beans, and peas; tubers such as potatoes, yams, taro, cassava, jicama
What are the different types of vegetarianism and food sources allowed?
Semivegetarian (flexitarian) - eats eggs, fish, and dairy foods, but generally avoids meat Lactovegetarian - consumes milk and milk products, including yogurt, cheese, and ice cream, to obtain animal protein Ovovegetarian - eats eggs Lacto-ovovegetarian - consumes milk products and eggs Vegan - total vegetarian, eats only plant foods
Tolerable Upper Intake Level (UL)
Standard representing the highest average amount of a nutrient that's unlikely to be harmful when consumed daily. the risk of toxicity disorder increases when a person regularly consumes amounts of nutrient that exceed its UL. Ex: UL for vitamin C, is 2000 mg/day for adults.
What is the difference between sterols and fatty acids and triglycerides
Sterols have carbons arranged in rings and fatty acids and triglycerides don't have carbon rings.
Carbohydrates
Sugars, starches, and most kinds of fiber are carbohydrates.
Why are essential fatty acids necessary in small amounts for good health? What are signs of essential fatty acid deficiency?
The body uses EPA, DHA, and AA to make several hormone-like substances. scaly skin, hair loss, and poor wound healing.
Chemical Digestion?
The chemical breakdown of foods by substances secreted into the digestive, which is sometimes called the "GI" (gastrointestinal) tract.
What happens when a section of the heart muscle is unable to receive enough oxygen to function?
The person with the partially blocked artery with get angina (chest pain that results from lack of oxygen to heart muscle tissue)
Absorption?
The process by which nutrients and other substances are taken up by the digestive tract and enter the bloodstream or lymphatic system.
What is the result of intake of excess calories from all energy sources (sugars, starches, fat, protein, and alcohol) ?
They all contribute to excess body fat
What does the liver use cholesterol for?
To make bile salts, which help the small intestine digest lipids.
MyPlate
USDAs dietary and menu planning guide
Eating to much fat contributes to what?
Unwanted weight gain
Excessing intake of alcohol and refined carbohydrates, especially added sugars stimulates production of what in the liver? And explain what it is.
VLDL - excessive intake of alcohol and refined carbohydrates - especially added sugars, stimulates VLDL production in the liver. VLDL - carries a larger amount of triglycerides than cholesterol - as blood triglyceride levels increase, the amount of cholesterol that's carried by HDL (HDL cholesterol) tends to decrease.
How does fiber lower blood cholesterol?
When you eat sources of soluble fiber, it binds to the bile components (bile is made from cholesterol in the liver) and prevents them from being absorbed. Thus the bile components are eliminated in bowel movements. And the blood cholesterol levels drop as the liver removes cholesterol from the blood to make new bile.
How many grams of carbs do you need to prevent too much ketone bodies.
You need at least 130 g/ day of carbohydrate to prevent excess ketone body formation
saturated fatty acid (saturated FA)
animal fats tend to contain more saturated FAs than plant oils - exceptions are tropical plant oils -cocoa butter and coconut, palm, and palm kernel oils each carbon w/i the chain is completely filled (saturated) with hydrogen atoms
Trans fatty acids, what are they, and the major type? Why were they used and why are they banned?
are unsaturated fatty acids that have unusual type of chemical structure - some carbons with double bonds have hydrogens on the opposite instead of the same side. Major kind is PHOs (partially hydrogenated oils) Used because food manufacturers can preserve polyunsaturated FAs.
What is peripheral vascular disease (PVD)
atheroscleriosi affecting a blood vessel that doesnt carry blood to the heart or brain
Estimated Energy Requirement (EER)
average daily energy intake that meets the needs of a healthy person maintaining his or her weight The EER takes into account the person's physical activity level, height, and weight, as well as sex and life stage. Remember EER is an average figure so you may have high or lower energy needs
Know how each organs aids in digestions?
check out word doc of the review of units 1-7 there is a table at the bottom with each organ
free radicals
chemically unstable factors that can damage or destroy cells.
Phytochemicals
compounds made by plants that are not nutrients, but may be healthful. caffeine - is a phytochemical naturally made by coffee plants that has a stimulation effect on the body many function as antioxidants not all are beneficial to the body, some are toxic or can interfere with the body's ability to absorb nutrients. Some food examples with phytochemicals are: Orange, red, yellow, and dark green fruits and veggies; egg yolks (may inhibit cancer growth) . Apples, tea, red wine, onions (may inhibit cancer growth and reduce risk of heart disease)...many more
A high fiber diet can help prevent what?
constipation and the development of diverticula and inflamed hemorrhoids. Also, eating a diet that contains plenty of dietary fiber may reduce your risk of colorectal cancer
If your blood glucose level is normal and you're resting what is the excess glucose stored as? And what happens to excess glucose when that storage is at max capacity?
glycogen Your liver converts the extra glucose into fat. The fat can remain in the liver or be released into the bloodstream.
What are the three key risk factors for heart disease?
hypertension, unhealthy blood cholesterol levels, and smoking.
What are MyPlate recommendations for protein intake? Dietary Guidelines for Americans?
including more plant sources of protein in your diet, especially dried beans and peas, nuts and seeds Dietary Guidelines says you should choose fish and seafood, lean or low-fat meat, and poultry.
The GI track digests sucrose into what?
into glucose and fructose molecules. Therefore, your body can't distinguish whether the glucose or fructose came from table sugar or honey.
Disaccharides
is a simple sugar comprised of two monosaccharides. Disaccharides include maltose, lactose, and sucrose.
What are proteins?
large complex molecules made up of amino acids - they are similar to lipids and carbs in that they contain carbon, hydrogen, and oxygen atoms. But differ in that they also contain nitrogen.
What are the essential fatty acids
linoleic acid - is an omega-6 fatty acid - corn oil, seeds, and nuts are naturally rich sources of this acid alpha-linolenic acid - is an omega-3 fatty acid - seafood is generally a rich source of this acid
Essential nutrients
nutrient that must be supplied by food water is the most essential nutrient if an essential nutrient is missing from the diet a deficiency disease occurs as result when the missing essential nutrient is added to the diet the deficiency disease is cured
Macronutrients
nutrients needed in gram amounts daily and that provide energy; carbohydrates, proteins, and fats - these are sometimes called macronutrients bc the body needs relatively large amounts of these nutrients daily
Micronutrients
nutrients needed in microgram or milligram amounts (vitamins and minerals) -vitamins and minerals are micronutrients bc the body needs very small amounts of them to function properly.
What is the recommended intake of carbohydrates?
nutritionally adequate diets should provide 45 to 65% of total energy from carbohydrates
Non-alcoholic fatty liver disease
people with NAFLD accumulate too much fat in their liver
Starch
plants store glucose as polysaccharides called starch. Your intestinal tract can digest starch into individual glucose molecules that can be absorbed - each gram of starch supplies 4 kcal
What are the pros and cons of a low-carbohydrate diet
pros weight loss dont release as much insulin (not really a pro cons excessive amounts of ketone bodies lacks fiber loss is mostly due to water ketosis
how many kcal per gram for each molecule below protein? carbohydrate? Fat? Alcohol?
protein - supplies 4 kcal per gram carbohydrate - supplies 4 kcal per gram Fat - supplies 9 kcal per gram Alcohol (pure)- supplies 7 kcal per gram
Daily Values (DVs)
set of nutrient intake standards developed for labeling purposes RDAs and AI are sex, age and life stage specific - so it is not practical to provide nutrient info on food labels that refers to these complex standards. - to help consumers evaluate the nutrition content of food products FDA developed the daily values (DV) General rule of thumb - a food supplies 5% DV or less of a nutrient per serving is a low source of a nutrient; and one that provides 20% DV or more per serving is a high source of the nutrient. When planning nutritious menus your goal is to obtain at least 100% of the DVs for fiber, vitamins, and most minerals each day. High intakes of saturated fat, added sugars, and sodium may have negative effects on your life --soooo you need to consume less than 100% of the DV for these nutrients each day.
Monosaccharides
the simplest type of sugar, is a basic chemical unit of carbs.
What happens if a clot completely blocks the flow to a section of heart muscle? What about when a clot blocks an artery in the brain?
the tissue dies and heart attack occurs A stroke can happen, and brain cells nourished by the blood vessel die.
MyPlate--portions and size
veg--measure in cups fruits--measure in cups grains measured in ounces dairy measured in cups meats measured in ounces
Lipids (fats) what are they?
A class of organic nutrients that generally don't dissolve in water fat and cholesterol are important nutrients - fat is a major source of energy for the body.
How do animals store glucose?
As the polysaccharide glycogen (animal starch) Muscles and the liver are major sites for glycogen formation and storage.
How much seafood omega-3 should you eat per week? You can also meet your essential oil intake by doing what?
At least 8 oz per week, especially fatty fish Consuming canola, soybean, and corn oils, and products made with these oils like salad dressings, eat nuts, seeds, whole grains, and especially fatty fish
What is Cardiovascular Disease (CVD) ?
CVD is usually in result from atherosclerosis, a long-term process that negatively affects the functioning of blood vessels, especially arteries. If a clot or a bunch of clots form in one artery that supplies the heart, they can partially close it off. The affected section of the heart muscle is unable to receive enough oxygen and nutrients to function properly.
6 classes of nutrients and major functions of each
Carbohydrate - source of energy (most forms) organic bc of carbon Lipids - source of energy (fats), cellular development, physical growth and development, regulation of body processes, absorption of fat-soluble vitamins- organic bc of carbon Proteins - production of structural and functional components; cellular development, growth, and maintenance; regulation of body processes; immune function fluid balance, source of energy, organic bc of carbon Vitamins - regulation of body processes, maintenance of immune function, production and maintenance of tissues, protection against agents that can damage cellular components - organic bc of carbon Minerals - regulation of body processes, including fluid balance; formation of certain chemical messengers; structural and functional components of various substances and tissues; necessary for physical growth, maintenance and development Water - maintenance of fluid balance, regulation of body temperature, elimination of wastes, transportation of substances, participant in many chemical reactions
What happens to LDL cholesterol when damaged and what damages it?
Chemically unstable substances (free radicals) can damage LDL. The damage results in oxidized LDL cholesterol, which is taken up by the plaque-forming arterial cells. The bodys immune system responds to the buildup of plaque, and the affected artery becomes inflamed as a result. Smoking cigarettes increased the production of oxidized LDL cholesterol.
What is cholesterol? Is it unhealthy?
Cholesterol is a sterol Cholesterol is healthy in moderation - it is a key nutrient and has a variety of functions in your body
Recommended Dietary Allowance (RDA)
Daily nutrient recommendations that meet the needs of 97-98% of healthy people in a life stage/sex group To establish RDA for a nutrient, nutrition scientists add a "margin of safety" amount to the EAR that allows for individual variations in nutrient needs and helps maintain tissue stores. Ex: the adult RDA for vitamin C (nonsmokers) is 15 mg higher than the EAR-75 mg for for woman who aren't pregnant or breastfeeding and 90 mg for men.
1. Know how to calculate calories from grams and % of calories for carbohydrates, protein and fat. If we know how many grams of carbohydrate, protein, fat, and or alcohol are in a food, you can estimate the number of kilocalories it provides.
If a serving of food contains 30 g of carbohydrate, 10 g of fat, 5 g of protein, 6 mg of vitamin C, and 5 mg of iron. How many calories are in the serving of food? First determine the amount of energy in each of the foods components. Multiply 30 by 4 (the number of kcal each gram of carb supplies) Multiple 10 by 9 (number of kcal each gram of fat supplies) Multiply 5 by 4 (number of kcal each gram of protein supplies) 30g of carb x 4kcal/g = 120 kcal from carbohydrate 10 g of fat x 9 kcal/g = 90 kcal from fat 5 g x 4 kcal/g = 2- kcal from protein NOW add together the calories for the 3 sources of energy 120kcal + 90kcal +20kcal = 230 kcal/serving
Define maltose, lactose, and sucrose
Lactose - milk sugar comprised of a galactose molecule and glucose molecule Maltose - (malt sugar) has two glucose molecules (chemical units) bonded together. Few foods contain maltose naturally, but the monosaccharide can be made from the breakdown of certain, more complex, carbohydrates. Food manufacturers use high-maltose syrup as a flavoring ingredient in sweets. High-maltose syrup is also used to brew beer. Sucrose- table sugar, a familiar sweetener, consists of one molecule of glucose and one of fructose
What are some good food sources of protein?
Legumes- plants that produce pods that have a single row of seeds like soybeans, peas, peanuts, lentils, and beans seeds, and tree nuts (walnuts, cashews, pecans, and almonds)
What is the recommended intake from the Dietary Guidelines of saturated FAs?
Less than 10% of your energy intake should be from saturated FAs
dietary supplements
Product that contains a vitamin, a mineral, an herb or other plant product, an amino acid, or a dietary substance that supplements the diet The FDA regulated labeling of dietary supplements. Dietary supplements aren't intended to treat, diagnose, or cure, or alleviate the effects of diseases. Some dietary supplements can have beneficial effects on health (such as vitamins, minerals, and certain herbs), but scientific testing indicates that many popular dietary supplements aren't helpful and may be harmful
Liquid or solid? saturated vs unsaturated fats
Saturated fatty acid molecules - can pack together tightly bc they are straighter than unsaturated fatty acids - this structural different allows animal fats that are rich sources of saturated FAs, such as beef fat and butter fat, to be solid at room temperatures. Unsaturated fatty acids cause molecules to have "bends" or "kinks" in their chemical structures. Such bends prevent the molecules from being arranged tightly together and forming solids. - so fat that contains a high proportion of unsaturated fatty acids such as sunflower seed oil or corn oil tends to be liquid when its stored at room temp.
Know how to estimate the RDA for protein
The adult RDA for protein (not athletes) is 0.8/kg of body weight daily. To determine your RDA for protein, divide your weight in pounds by 2.2 to obtain weight in kilograms (kg). Now multiply 0.8 proteins times your weight in kg. The answer is the amount of protein grams you should consume daily. My RDA for protein 125 / 2.2 = 56 56 x 0.8 = 70 SO my daily RDA (Recommended Dietary Allowance) for protein is 70 g of protein.
Plaques do what to the flexibility of the arteries? What is hypertension?
They reduce the flexibility commonly called "hardening of the arteries", which contributes to development of hypertension. Hypertension - abnormally high blood pressure levels that persist
how do you find out if a author or nutritionist is legit?
To obtain info about an authors or nutritionists' credentials, enter the person's name at a n internet search and evaluate the results. For example, is the person a nutrition scientist or registered dietitian nutritionist associated with an accredited school of higher education such as a state or private university. (www.quackwatch.org)
Portion sizes on MyPlate for 20 year old women and men
Women kilocalories 2000-2400 fruits - 2 cups veggies - 2.5-3 cups Grains - 6-8 oz Protein - 5.5-6.5 oz Dairy 3 cups Men kilocalories 2000-2400 Fruits - 2-2.5 cups Veggies - 3.5-4.0 cups Grains - 9-10 oz Protein - 6.5-7 oz Dairy- 3 cups
Does eating too much energy from carbohydrates or protein increase body fat as well? Why?
Yes they increase body fat as well. The body can convert excess glucose and certain amino acids into fatty acids that are used to make fat. Also, nonnutrient alcohol stimulates fat production, so fat can be stored in the liver as a result of drinking alcohol
energy yielding nutrients
carbohydrates, fats, and proteins are referred to as energy-yielding macronutrients bc they supply the body with energy vitamins and minerals are non-energy components
Eating high-fiber foods may reduce your risk of what?
certain intestinal tract disorders, obesity, diabetes, and cardiovascular disease (by lowering blood cholesterol levels), which includes heart disease and stroke , and colorectal cancer
Nutrient dense
describes food or beverages that contain more key beneficial nutrients in relation to total calories. key beneficial nutrients are protein, fiber, vitamins A, C, and E; and minerals iron, calcium, magnesium, and potassium food examples: broccoli, leafy greens, fat-free milk, orange juice, lean meats, and whole-grain cereals are examples of nutrient-dense food.
In addition to starches, plants make what?
dietary fiber - most forms of fiber are polysaccharides. - the links that connect glucose units are in a form that people can't digest.
Energy density
energy value of food in relation to the food's weight in general, high-fat foods such a doughnuts are energy dense bc they're concentrated sources of energy. Most fruits aren't energy dense bc they contain far more water than fat. so, you'd have to eat 100 strawberries to obtain the same amount of food energy that is in a chocolate doughnut. Not all energy-dense foods are rich sources of empty calories. Nuts are also energy dense.
What are adipose cells?
fat cells; specialized cells that store fat. designed to store large amounts of fat.
What are rich food sources of monounsaturated FAs
foods are avocados, olive, peanut, and canola oils are rich sources of monounsaturated FAs
What are lipoproteins?
lipoproteins transport cholesterol and triglycerides in the bloodstream, so these structures have major roles in dev. of atherosclerosis
What are the 2 types of fiber?
soluble and insoluble soluble fiber - dissolves or swells in water - binds cholesterol and slows glucose absorption. As result soluble fiber can help reduce blood cholesterol and glucose levels. Insoluble fiber- generally doesn't dissolve in water - increase fecal "bulk",, which contributes to good health by easing bowel movements Both types of provide important health benefits
empty calories
some foods such as candies, pastries, snack chips, sugar-sweetened drinks, and some alcoholic beverages may be described as sources of empty calories. These are calories from unhealthy types of fat, added sugar, and or alcohol. Foods that contain a lot of empty of calories usually aren't a good source of vitamins and minerals.
deficiency disease
state of health that occurs when a nutrient is missing from the diet.
antioxidant
substance that protects cells and their components from being damaged or destroyed by harmful environmental and internal factors (chemically unstable factors called free radicals) .
Dietary Reference Intakes (DRIs)
various energy and nutrient intake standards for Americans - to be used to help people reduce their risk of nutrient deficiencies and excesses, prevent disease, and achieve optimal health. DRIs are an umbrella term for various energy and nutrient standards They aren't easy to use for planning menus so nutrition experts develop more consumer-friendly food (dietary) guides.
Food sources insoluble and soluble fiber
Insoluble - all plants, wheat, rye, brown rice, vegetables, whole grains,, wheat bran Soluble - Apples, bananas, citrus fruits, carrots, oats, barley, psyllium seeds, beans, and thickeners added to foods.
Acceptable Macronutrient Distribution Ranges (AMDRs)
Macronutrient intake range that are nutritionally adequate and may reduce the risk of diet-related chronic diseases Macronutrient AMDR (% of total energy intake) Carbohydrate 45-65 % of total daily calories Protein 10-35 % of total daily calories Fat 20-35 % of total daily calories
identify red flags in nutrition misinformation.
Promises of quick and easy health remedies, such as: "Our product helps you lose weight fast w/o exercising or dieting" Claims that sound too good to be true, such as: "You can eat everything you like and still lose weight" and "Garlic pills cure heart disease." These claims are rarely true. Scare tactics, such as "Your liver is loaded w/ toxins and needs cleansing" and There are chemicals in your food!" "Money back" guarantees, such as: "No risk. Just return the partially empty container and pay only shipping and handling." Or "You have nothing to lose!" You lose money on worthless, ineffective, and potentially unsafe dietary supplements. Statements about the superiority of unconventional medical practices, such as: "Russian scientists have discovered the countless health benefits of taking Siberian ginseng" or "Herbal tea is only cure for intestinal cancer." Testimonials and anecdotes as evidence of effectiveness, such as: "I lost 50 pounds in 30 days using this product" or "I rubbed this vitamin E-containing lotion on my scar, and it disappeared in days." As mention earlier, testimonials and anecdotes are not scientific. Information that promotes a product's benefits while overlooking its risks: "Our al-natural supplement boosts your metabolism naturally, so it won't harm your body." Beware of any source of information that fails to mention the possible side effects of using a dietary supplement of nutrition-related treatment. Anything you consume, even natural substances such as water and minerals, can be toxic in high doses. Recommendations based on a single study: "Research conducted at our private health facility proves coffee enemas can cure cancer." Results of such research are likely to be biased. Information concerning nutrients or the human body that's not supported by reliable scientific evidence: "This book explains how to combine certain foods based on your blood type" or "Most diseases are cause by undigested food that gets stuck in your guts or "People with alkaline bodies don't develop cancer." Disclaimers, usually in small or difficult-to-read print: "Results may vary," Results not typical, or "This product is not intended to diagnose, cure, or prevent any disease." Disclaimers often clues that the product probably won't live up to your expectations or the manufacturer's claims.
how do you translate percentages of AMDRs into grams of carbs, protein, and fat?
You need to translate the percentages of AMDRs into grams of carbohydrate, protein, and fat. Let's say you generally consume 1800 kcal/day to maintain weight. You want to meet AMDR guidelines for carbohydrate and protein by making 50% (.50) of your total kcal from "carbs" and 25% (.25) of your kcal from protein. Start w. carbohydrates, multiple .50 x 1800 kcal = 900 kcal. Now to figure out how many grams of carbs this represents divide 900 g by 4 kcal = 225 g of carbohydrates daily. (each gram of carbohydrate supplies 4 kcal) Now to make 25% of your calorie intake from protein, multiple .25 x 1800 kcal = 450 kcal. Divide 450 kcal by 4 kcal = 112.5 g daily (each gram of protein provides 4 kcal). Since we've accounted for all but 25% of your daily calories ---- Now to see how much grams of fat you can eat each day, multiple .25 x 1800 = 450 kcal. Divide 450kcal by 9 = 50 g - now you have accounted for 100 % of your daily energy intake. (Each gram of fat supplies 9 kcal)
Adequate Intakes (AIs)
dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present A few nutrients don't have RDAs bc there's not enough info about them to determine human needs. Scientists set AIs for these particular nutrients to set AI scientists record eating patterns of a group of healthy people and estimate the groups average daily intake of the nutrient. If the group under observation show no evidence of the nutrients deficiency disorder, the average level of intake must be adequate and that amount becomes the AI Your diet is likely to be nutritionally adequate if your average daily intake for each nutrient meets the nutrients RDA or AI value
