Ch. 1: Nutrition, Food Choices, and Health

obesity

Disorder involving excessive body fat that increases the risk of health problems -the American Medical Association declared as a disease in 2013, is considered the second leading cause of preventable death in North America (smoking is the first). Obesity and chronic diseases are often preventable, and the cost of prevention, usually when we are children and young adults, is small compared to the cost of treating these diseases when we are older.

digestion in terms of cells, bonds, and fiber:

During digestion, complex carbohydrates are broken down into single sugar molecules (such as glucose) and absorbed into the bloodstream via cells lining the small intestine. However, the bonds between the sugar molecules in certain complex carbohydrates, called fiber, cannot be broken down by human digestive processes. Fiber passes through the small intestine undigested to provide bulk for the stool (feces) formed in the large intestine (colon).

mineral

Element used in the body to promote chemical reactions and to form body structures.

excess protein consumption

If protein consumption is greater than what is needed for body functions, the excess is used for calorie needs and carbohydrate production but ultimately can be converted to and stored as fat.

chronic diseases

Long-standing, developing over time. When referring to disease, this term indicates that the disease process, once developed, is slow and lasting. A good example is cardiovascular disease.

amino acid

The building block for proteins containing a central carbon atom with nitrogen and other atoms attached. -some amino acids are essential nutrients

hunger

primarily physiological (internal) drive to find and eat food. -primarily our physical, biological drive to eat and is controlled by internal body mechanisms. For example, as foods are digested and absorbed, the stomach and small intestine send signals to the liver and brain telling us to reduce further food intake.

why body releases energy (in calories) from the chemical bonds in carbohydrate, protein, and fat (and alcohol):

in order to: Build new compounds. Perform muscular movements. Promote nerve transmission. Maintain electrolyte balance within cells.

appetite

primarily psychological (external) influences that encourage us to find and eat food, often in the absence of obvious hunger. -primarily psychological drive to eat, is affected by many of the external factors we discussed in the preceding section, such as environmental and psychological factors and social cues and customs

hypothalamus

region of the forebrain that controls body temperature, thirst, and hunger. -The feeding center and the satiety center are in the hypothalamus, a region of the brain that helps regulate satiety. They work in opposite ways, like a tug-of-war, to promote adequate availability of nutrients at all times. When we haven't eaten for a while, stimulation of the feeding center signals us to eat. As we eat, the nutrient content in the blood rises, and the satiety center is stimulated.

water

The universal solvent; chemically, H2O. The body is composed of about 60% water. Water (fluid) needs are about 9 (women) or 13 (men) cups per day; needs are greater if one exercises heavily.

registered dietitian nutritionist (RDN)

The updated credential formerly abbreviated RD. The credential was updated to better reflect the scope of practice of the dietitian and to align with the new name of the professional organization for dietitians, the Academy of Nutrition and Dietetics.

scurvy

The vitamin C deficiency disease characterized by weakness, fatigue, slow wound healing, opening of previously healed wounds, bone pain, fractures, sore and bleeding gums, diarrhea, and pinpoint hemorrhages on the skin.

warning signs and symptoms of alcohol poisoning:

The warning signs and symptoms of alcohol poisoning: Semiconsciousness or unconsciousness Slow respiration of eight or fewer breaths per minute or lapses between breaths of more than 8 seconds Cold, clammy, pale, or bluish skin Strong odor of alcohol, which usually accompanies these symptoms

reasons to maintain a healthy weight:

several reasons to maintain a healthy weight. Over the long term, risk of chronic diseases goes up as weight increases. In the short term, losing excess weight can improve how you feel and perform.

epidemiology

study of how disease rates vary among different population groups.

complex carbohydrates

--carbs exist as simple sugars and complex carbohydrates -complex carbs= Carbohydrate composed of many monosaccharide molecules. Examples include glycogen, starch, and fiber. -are formed when many simple sugars are joined together. -Plants store carbohydrates in the form of starch, a complex carbohydrate made up of hundreds of glucose units. -Breads, cereals, grains, and starchy vegetables are the main sources of complex carbohydrates.

summary for chapter

1.1 The flavor, texture, and appearance of foods primarily influence our food choices. Several other factors also help determine food habits and choices: food availability and convenience, early childhood experiences and ethnic customs, nutrition and health concerns, advertising, restaurants, sustainability, and economics. A variety of external (appetite-related) forces affect satiety (feeling of satisfaction that halts our desire to continue eating). Hunger cues combine with appetite cues, such as easy availability of food, to promote food intake. 1.2 Nutrition is a lifestyle factor that is a key to developing and maintaining an optimal state of health. A poor eating pattern and a sedentary lifestyle are known to be risk factors for life-threatening chronic diseases such as heart disease, hypertension, diabetes, and cancer. Not meeting nutrient needs in younger years makes us more likely to suffer poor health consequences in later years. Too much of a nutrient also can be harmful. Drinking too much alcohol is another problem associated with many health problems. 1.3 Nutrition is the study of how the body uses food substances to promote and support growth, maintenance, and reproduction of cells. Essential nutrients in foods fall into six classes: (1) carbohydrates, (2) lipids (mostly fats and oils), (3) proteins, (4) vitamins, (5) minerals, and (6) water. The first three, along with alcohol, provide calories for the body to use. Phytochemicals are plant chemicals that may contribute to a reduced risk of disease in people who consume them. 1.4 The body transforms the energy contained in carbohydrate, protein, and fat into other forms of energy that in turn allow the body to function. Fat provides, on average, 9 kcal per gram, whereas both protein and carbohydrate provide, on average, 4 kcal per gram. Alcohol also supplies about 7 kcal per gram. Calculating percentages and converting English units to metric units are important skills needed for the study of nutrition. 1.5 The scientific method is the process for testing the validity of possible explanations of a phenomenon, called hypotheses. Experiments are conducted to either support or refute a specific hypothesis. Once we have enough experimental information to support a specific hypothesis, it then can be called a theory. All of us need to be skeptical of new ideas in the nutrition field, waiting until many lines of experimental evidence support a concept before adopting any suggested dietary practice. 1.6 The obesity problem has worsened, with 39.8% of people in the United States reported to be obese in 2015-2016. This increase is a result of eating too much, especially foods with a high number of calories and a low number of nutrients, and not engaging in enough physical activity. Results from large nutrition surveys in the United States and Canada suggest that some of us need to concentrate on consuming foods that supply more of certain vitamins, minerals, and fiber. Healthy People 2020 is a national initiative that includes Nutrition and Weight Status objectives related to eating a healthful diet and maintaining a healthy body weight. A healthful eating pattern includes consuming a variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein sources; limiting intake of solid fats, cholesterol, added sugars, sodium (salt), and alcohol; and balancing energy (calorie) intake with energy needs. 1.7 A basic plan for health promotion and disease prevention includes following a varied eating pattern, performing regular physical activity, not smoking, not abusing nutrient supplements (if used), consuming adequate water and other fluids, getting enough sleep, limiting alcohol intake (if consumed), and limiting or appropriately coping with stress. The primary focus of nutrition planning should be on food, not on dietary supplements. The focus on foods to supply nutrient needs avoids the possibility of severe nutrient imbalances. 1.8 Studies show that the eating patterns and other health habits of college students are not optimal. Students fall short of recommendations for servings of grains, vegetables, fruits, milk, and meat, opting instead for fats, sweets, and alcohol. This information is disturbing from a public health standpoint, because young adulthood is the time when many health behaviors are formed and will likely persist throughout life. Issues of particular importance for students in college are weight control, making healthy meal choices, alcohol and binge drinking, food security, and eating disorders.

starch

A carbohydrate made of multiple units of glucose attached together in a form the body can digest; also known as complex carbohydrate.

satiety

A state in which there is no longer a desire to eat; a feeling of satisfaction. -Fulfilling either or both drives by eating sufficient food normally brings a state of satiety, a feeling of satisfaction that temporarily halts our desire to continue eating.

case-control study

A study in which individuals who have a disease or condition, such as lung cancer, are compared with individuals who do not have the condition. compares individuals who have a disease or condition, such as lung cancer, to individuals who do not have the condition.

risk factors

A term used frequently when discussing the factors contributing to the development of a disease. A risk factor is an aspect of our lives, such as heredity, lifestyle choices (e.g., smoking), or nutritional habits. -Nutrition is a lifestyle factor that is a key to developing and maintaining an optimal state of health. A poor diet and a sedentary lifestyle are known to be risk factors for life-threatening chronic diseases such as cardiovascular (heart) disease, hypertension, diabetes, and some forms of cancer. *together, these and related disorders account for two-thirds of all deaths in North America *combo of poor eating pattern nd too little physical activity may be the second leading cause of death in the US

micronutrients

A nutrient needed in milligram or microgram quantities in a diet -Vitamins and minerals are needed in such small amounts in the diet that they are called micronutrients.

registered dietitian (RD)

A person who has completed a baccalaureate degree program approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND), performed at least 1200 hours of supervised professional practice, passed a registration examination, and complies with continuing education requirements

theory

An explanation for a phenomenon that has numerous lines of evidence to support it. If the results of many experiments support a hypothesis, scientists accept the hypothesis as a theory. Often, the results from one experiment suggest a new set of questions.

chemical reactions

An interaction between two chemicals that changes both chemicals. -the main function of vitamins is to enable many of them to occur in the body (but vitamins themselves contain no usable calories for the body) -some reactions release the energy trapped in carbs, lipids, and proteins

fat-soluble vitamins

-Soluble in fats, oils, or fat solvents. fat-soluble vitamins: four vitamins are fat-soluble because they dissolve in fat (vitamins A, D, E, and K) *The two groups of vitamins have different sources, functions, and characteristics. -dairy products, nuts, seeds, oils, and breakfast cereals are good sources of fat-soluble vitamins. Cooking destroys water-soluble vitamins much more readily than it does fat-soluble vitamins. Water-soluble vitamins are also excreted from the body much more readily than are fat-soluble vitamins. Thus, the fat-soluble vitamins, especially vitamin A, have the ability to accumulate in excessive amounts in the body,

simple sugars

-carbs exist as simple sugars and complex carbohydrates -simple sugars=Monosaccharide or disaccharide in the diet. -frequently referred to as sugars, are relatively small molecules. These sugars are found naturally in fruits, vegetables, and dairy products. -Table sugar, known as sucrose, is a simple sugar that is added to many foods we eat. Glucose, also known as blood sugar or dextrose, is a simple sugar in your blood

important metric system facts/conversions:

A centimeter is 1/100 of a meter, 2.54 centimeters equals 1 inch. A gram (g) is about 1/30 of an ounce (an ounce weighs 28 grams). 5 grams of sugar or salt is about 1 teaspoon. A pound (lb) weighs 454 grams. A kilogram (kg) is 1000 grams, equivalent to 2.2 pounds. To convert weight in pounds to kilograms, divide it by 2.2. A 154-pound man weighs 70 kilograms (154/2.2 = 70). A gram can be divided into 1000 milligrams (mg) or 1,000,000 micrograms (μg or mcg). 10 milligrams of zinc (approximate adult need) would be a few grains of zinc. Liters are divided into 1000 units called milliliters (ml); 100 milliliters is a deciliter (dl). One teaspoon equals about 5 milliliters (ml), 1 cup is about 240 milliliters, and 1 quart (4 cups) equals almost 1 liter (L) (0.946 liter to be exact). *important to remember that a kilogram equals 2.2 pounds, an ounce weighs 28 grams, 2.54 centimeters equals 1 inch, and a liter is almost the same as a quart. In addition, know the fractions that the following prefixes represent: micro (1/1,000,000), milli (1/1000), centi (1/100), and kilo (1000).* Examples: You see on the label that a 5.3-ounce (oz) container of Greek yogurt contains 15 grams of sugar. How many teaspoons of sugar does this equal? Answer: 15 grams ÷ 5 grams/teaspoon = 3 teaspoons of sugar in the 5.3-oz yogurt. You are trying to drink at least 8 cups of water each day. You know 8 cups equals 64 ounces or 2 quarts of water because there are 8 ounces in a cup. Your water bottle, however, holds 500 milliliters (ml). How many milliliters or liters should you drink to equal 8 cups? Answer: 8 cups × 240 ml/cup = 1920 ml = 1.92 liters (almost four 500 ml bottles).

phytochemicals

A chemical found in plants. Some phytochemicals may contribute to a reduced risk of cancer or cardiovascular disease in people who consume them regularly. phytochemicals are found in foods from plant sources, especially within the fruit and vegetable groups. Although these phytochemicals are not considered essential nutrients in the diet, they provide significant health benefits. health benefits of phytochemicals are best obtained through the consumption of whole foods rather than dietary supplements. Foods with high phytochemical content are sometimes called "superfoods" because of the health benefits they are thought to confer. -is enough proof to suggest that consuming phytochemical-rich foods and beverages may help prevent disease. Tomatoes are an important source of phytochemicals

carbohydrates

A compound containing carbon, hydrogen, and oxygen atoms. Most are known as sugars, starches, and fibers.

lipids (fats and oils)

A compound containing much carbon and hydrogen, little oxygen, and sometimes other atoms. Lipids do not dissolve in water and include fats, oils, and cholesterol.

enzymes

A compound that speeds up the rate of a chemical reaction but is not altered by the reaction. Almost all enzymes are proteins

cancer

A condition characterized by uncontrolled growth of abnormal cells.

hypertension

A condition in which blood pressure remains persistently elevated. Obesity, inactivity, alcohol intake, excess salt intake, and genetics may each contribute to the problem.

stroke

A decrease or loss in blood flow to the brain that results from a blood clot or other change in arteries in the brain. This in turn causes the death of brain tissue. Also called a cerebrovascular accident. -increased interest in health, fitness, and nutrition in Americans has been associated with long-term decreasing trends for heart disease, cancer, and stroke (three of the leading causes of death). Mortality from heart disease, the leading cause of death, has been declining steadily since 1980.

cardiovascular (heart) disease

A general term that refers to any disease of the heart and circulatory system. This disease is generally characterized by the deposition of fatty material in the blood vessels (hardening of the arteries), which in turn can lead to organ damage and death. Also termed coronary heart disease (CHD), as the vessels of the heart are the primary sites of the disease

diabetes

A group of diseases characterized by high blood glucose. Type 1 diabetes involves insufficient or no release of the hormone insulin by the pancreas and therefore requires daily insulin therapy. Type 2 diabetes results from either insufficient release of insulin or general inability of insulin to act on certain body cells, such as muscle cells. Persons with type 2 diabetes may or may not require insulin therapy.

bonds

A linkage between two atoms formed by the sharing of electrons, or attractions.

solvent

A liquid substance in which other substances dissolve.

electrolyte

A mineral that separates into positively or negatively charged ions in water. Electrolytes are able to transmit an electrical current. -Minerals that function based on their electrical charge when dissolved in water are also called electrolytes; these include sodium, potassium, and chloride.

macronutrients

A nutrient needed in gram quantities in a diet. -The energy-yielding nutrients (carbohydrates, lipids, and protein) along with water are needed in relatively large amounts, so they are called macronutrients

vitamin

An essential organic (carbon-containing) compound needed in small amounts in the diet to help regulate and support chemical reactions and processes in the body.

double-blind experiment

An experimental design in which neither the participants nor the researchers are aware of each participant's assignment (test or placebo) or the outcome of the study until it is completed. An independent third party holds the code and the data until the study has been completed. most rigorous type of controlled experiment follows a study design that is randomized, double-blind, and placebo controlled. In this type of study, a group of participants—the experimental group—follows a specific protocol (e.g., consuming a certain food or nutrient), and participants in a corresponding control group follow their normal habits or consume a placebo. People are randomly assigned to each group. Scientists then observe the experimental group over time to see if there is any effect not found in the control group.

inorganic

Any substance lacking carbon atoms bonded to hydrogen atoms in the chemical structure.

calories per source

Carbohydrates = 4 kcal per gram Protein= 4 kcal Fat= 9 kcal Alcohol= 7 kcal also: Plant oils, such as soybean or canola oil, are one exception; these are 100% fat at 9 kcal per gram.

metabolism

Chemical processes in the body by which energy is provided in useful forms and vital activities are sustained.

nutrients

Chemical substances in food that contribute to health, many of which are essential parts of a diet. Nutrients nourish us by providing calories to fulfill energy needs, materials for building body parts, and factors to regulate necessary chemical processes in the body.

alcohol

Ethyl alcohol or ethanol (CH3CH2OH) is the compound in alcoholic beverages. not considered an essential nutrient, however, because it is not required for human function. Still, alcoholic beverages, such as beer—also rich in carbohydrate—are a contributor of calories to the eating patterns of many adults.

peer reviewed experiments

Evaluation of work by professionals of similar competence (peers) to the producers of the work to maintain standards of quality and credibility. Scholarly peer review is used to determine if a scientific study is suitable for publication.

tips to avert weight gain:

Five Simple Tips to Avert Weight Gain Eat breakfast. Rev up your metabolism with a protein source such as an egg or Greek yogurt, at least one serving of whole grains such as a breakfast cereal, and a fruit such as a banana. Plan ahead. Eat a balanced meal or snack every 3 to 4 hours. Limit liquid calories. Drink water instead of high-calorie soft drinks, fruit juice, alcohol, or coffee; if you drink alcohol, limit it to no more than two drinks per day for men and one drink per day for women. Stock the fridge and pantry. Keep a stash of low-calorie, nutritious snacks such as string cheese, pretzels, light microwave popcorn, and fruit (fresh, canned, or dried). Exercise regularly. Find a friend to work out with you. Experts recommend 30 minutes of moderate exercise at least 5 days a week.

protein

Food and body compounds made of more than 100 amino acids; proteins contain carbon, hydrogen, oxygen, nitrogen, and sometimes other atoms in a specific configuration. Proteins contain the form of nitrogen most easily used by the human body.

placebo

Generally, an inactive medicine or treatment used to disguise the treatments given to the participants in an experiment.

kilocalorie (kcal)

Heat energy needed to raise the temperature of 1000 grams (1 L) of water 1 degree Celsius.

essential nutrient

In nutritional terms, a substance that, when left out of a diet, leads to signs of poor health. The body either cannot produce this nutrient or cannot produce enough of it to meet its needs. If added back to a diet before permanent damage occurs, the affected aspects of health are restored. -Food provides the energy (in the form of calories) as well as the compounds needed to build and maintain all body cells. Nutrients are the substances obtained from food that are vital for the growth and maintenance of a healthy body throughout life. -has to have 3 characteristics: 1)At least one specific biological function of the nutrient must be identified in the body. 2)Omission of the nutrient from the diet must lead to a decline in certain biological functions, such as production of blood cells. 3) Replacing the omitted nutrient in the diet before permanent damage occurs will restore those normal biological functions.

minerals

Minerals are structurally simple, inorganic substances that do not contain carbon atoms. Minerals such as sodium and potassium typically function independently in the body, whereas minerals such as calcium and phosphorus combine to function in tissue, such as bone. Because of their simple structure, minerals are not destroyed during cooking, but they can still be lost if they dissolve in the water used for cooking and that water is then discarded. Minerals are critical players in nervous system functioning, water balance, structural (e.g., skeletal) systems, and many other cellular processes but produce no calories as such for the body.

nutrition

Nutrition is the science that links foods to health. It includes the processes by which the human organism ingests, digests, absorbs, transports, uses, and excretes food substances.

control group

Participants in an experiment who are not given the treatment being tested

atoms

Smallest combining unit of an element, such as iron or calcium. Atoms consist of protons, neutrons, and electrons.

fiber

Substances in plant foods not digested in the human stomach or small intestine. These add bulk to feces. Fiber naturally found in foods is also called dietary fiber.

hypotheses

Tentative explanations by a scientist to explain a phenomenon. At times, historical events have provided clues to important relationships in nutrition science, such as the link between the need for vitamin C and the development of the disease scurvy (see Chapter 8). Another approach is for scientists to study diet and disease patterns among various populations, a research method called epidemiology. hypotheses about the role of diet in various health problems can be suggested by historical and epidemiological findings. Proving the role of particular dietary components, however, requires controlled experiments. The data gathered from experiments may either support or refute each hypothesis

prevention of chronic diseases:

The following recommendations will help promote your health and prevent chronic diseases: (1) consume enough essential nutrients, including fiber, while moderating energy, solid fat, added sugar, and alcohol intake; (2) do adequate, regular physical activity (at least 30 to 60 minutes on most or all days); (3) minimize alcohol intake (no more than two drinks per day for men and one drink for women); and (4) do not smoke tobacco cigarettes or cigars. In addition to these recommendations, you can optimize your health by getting adequate sleep (7 to 9 hours per night), consuming sufficient water (9 to 13 cups per day from foods and beverages), reducing stress, using medications prudently, and, of course, abstaining from use of illicit drugs.

osteoporosis

The presence of a stress-induced fracture or a T-score of −2.5 or lower. The bones are porous and fragile due to low mineral density -Not meeting nutrient needs in younger years makes us more likely to suffer health consequences, such as bone fractures from the disease osteoporosis, in later years. At the same time, taking too much of a nutrient—such as a vitamin A supplement—can be harmful.

cell

The structural basis of plant and animal organization. In animals it is bounded by a cell membrane. Cells have the ability to take up compounds from and excrete compounds into their surroundings.

animal model experiment

Use of animals to study disease to understand more about human disease.

major minerals

Vital to health, a mineral that is required in the diet in amounts greater than 100 milligrams per day -Many major minerals are found naturally in dairy products and fruits

trace minerals

Vital to health, a mineral that is required in the diet in amounts less than 100 milligrams per day -many trace minerals are found in meats, poultry, fish, and nuts.

water

Water makes up the sixth class of nutrients. Although sometimes overlooked as a nutrient, water (chemically, H2O) has numerous vital functions in the body. It acts as a solvent and lubricant, as a vehicle for transporting nutrients and waste, and as a medium for temperature regulation and chemical processes. For these reasons, and because the human body is approximately 60% water, the average man should consume about 3 liters—about 13 cups—of water and/or other fluids every day. Women need closer to 2.2 liters or about 9 cups per day. Fluid needs vary widely, however, based on differences in body mass and environmental conditions. available from all beverages and is also the major component in some foods, such as many fruits and vegetables (e.g., lettuce, grapes, and melons). The body even makes some water as a by-product of metabolism

calorie

a calorie is the amount of heat energy it takes to raise the temperature of 1 gram of water 1 degree Celsius (1°C, centigrade scale). A calorie is a tiny measure of heat relative to the amount of calories we eat and use. Food energy is more conveniently expressed in terms of the kilocalorie (kcal), which equals 1000 calories. (If the "c" in calories is capitalized, this also signifies kilocalories.) A kilocalorie is the amount of heat energy it takes to raise the temperature of 1000 grams (1 liter) of water 1°C. . On food labels, the word calorie (without a capital "C") is also used loosely to mean kilocalorie. Any values given on food labels in calories are actually in kilocalories

seeking guidance on ur nutrition:

best approach to finding answers about your personal nutritional state is to consult your primary care provider, registered dietitian (RD), or registered dietitian nutritionist (RDN). The RD/RDN has been certified by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics (Academy) after completing rigorous classroom and clinical training in nutrition. The RD/RDN must also complete continuing education. The RD credential was recently updated to RDN to better reflect the scope of practice of dietitians. . A professional with the RD or RDN credential after his or her name is a qualified nutrition expert who is trained to help you separate facts from fads and optimize your health with better food choices. You can trust an RDN to translate the latest scientific findings into easy-to-understand nutrition information.

water-soluble vitamins

capable of dissolving in water nine vitamins are water-soluble because they dissolve in water (the B vitamins and vitamin C). *The two groups of vitamins have different sources, functions, and characteristics. Water-soluble vitamins are found mainly in fruits and vegetables Cooking destroys water-soluble vitamins much more readily than it does fat-soluble vitamins. Water-soluble vitamins are also excreted from the body much more readily than are fat-soluble vitamins. Thus, the fat-soluble vitamins, especially vitamin A, have the ability to accumulate in excessive amounts in the body,

types of experiments

case-control laboratory animal studies human studies observations epidemiological studies (may suggest hypotheses, but controlled experiments are needed to rigorously test hypotheses before nutrition recommendations can be made.)

choosing a plant-based lifestyle

choose foods that are baked, steamed, or stir-fried rather than deep-fried; select whole grains rather than refined carbohydrates; and consume foods fortified with vitamins and minerals. Even if you do not follow a plant-based eating pattern all the time, choosing several plant-based meals each week can help with weight control and boost intake of fiber and beneficial phytochemicals. You will learn in Chapter 2 that the ChooseMyPlate program recommends that the largest portion of your plate be filled with plant foods, including whole grains, fruits, and vegetables. PHYSICAL ACTIVITY: Water is adequate to replenish losses for events lasting less than 60 minutes; sports drinks are ideal for longer events because they supply carbohydrates to fuel fatigued muscles as well as electrolytes to replenish those lost in perspiration. EATING WELL ON STUDENT BUDGET: , plan ahead. Packing a lunch from home rather than grabbing lunch on the run will save you money and put you in control of healthy choices. Never go grocery shopping on an empty stomach stock your fridge and pantry with healthy foods so they are the first things on hand when you get hungry. Go to the store with a list in hand and stick to it Buy store-brand rather than name-brand items use of canned and frozen fruits and vegetables; they are just as nutritious as fresh varieties, particularly if you choose low-sodium and low-sugar options Canned (fruits, tuna) and dry (oatmeal) foods can be nutritious and last a long time, so you can avoid throwing out spoiled items. Eat breakfast, starting your day with a balanced, healthy meal. Eggs and peanut butter are inexpensive and simple sources of protein. Drink water and limit sugary, alcoholic, and caffeinated beverages. Finally, avoid using food to combat stress and try working out instead.

scientific method

testing procedure designed to detect and eliminate error. The first step of the scientific method is the observation of a natural phenomenon (Fig. 1-6). Scientists then suggest possible explanations, called hypotheses, for the phenomenon. 1) make observations that generate questions 2) formulate hypotheses 3) review current scientific lit that relates to the questions 4) design studies, perform tests, and collect data 5) analyze data and draw conclusions based on the results 6) share results with peers (report findings) 7) conduct more research, to confirm or refute previous findings

more on lipids

the more familiar terms fats and oils will generally be used, rather than lipids. Lipids do not dissolve in water. Generally, fats are lipids that are solid at room temperature, and oils are lipids that are liquid at room temperature. We obtain fats and oils from animal and plant sources. -benefit from using more plant oils in place of solid fats to promote heart health -key fats that the body cannot produce, called essential fatty acids, perform several important functions in the body: they help regulate blood pressure and play a role in the synthesis and repair of vital cell parts

percent (%)

the term percent (%) refers to a part of the total when the total represents 100 parts. . The decimal form of percents is based on 100% being equal to 1.00. It is difficult to succeed in a nutrition course unless you know what a percentage means and how to calculate one. Percentages are used frequently when referring to menus and nutrient composition