Ch 4

omega-3 fatty acid intake

About 1.6 g per day for men and about 1.1 g per day for women.

omega-6 fatty acid intake

About 14-17 g per day for men and about 11-12 g per day for women.

complex carbohydrates

Made up of chains of multiple sugar molecules. Take longer to digest. Often called starches Found in a variety of plants (grains, legumes, vegetables, fruits).

amino acids

Nitrogen-containing compounds that are the building blocks of protein.

macronutrients

Nutrients your body needs in relatively large quantities: Carbohydrates Fats Proteins Water

omega-3 (alpha-linoleic acid)

Obtained through fatty fish, walnuts, flaxseed, canola oil, and green, leafy vegetables.

omega-6 (linoleic acid)

Obtained through plant oils, seeds, and nuts.

men recommended intake (water)

13 cups (3 liters) per day

fats

(also known as lipids) are a group of substances that are not soluble in water. the most concentrated energy source in the diet (9 calories per gram). Lipids supply your body with energy both during activity and during sleep

Monounsaturated

(examples: canola oil, peanut oil, nuts, avocado).

polyunsaturated

(examples: corn oil, soybean oil, safflower oil); also considered an essential fatty acid (EFA) Usually liquid both at room temperature and in the refrigerator. Help the body get rid of newly formed cholesterol. Sources include corn oil, soybean oil, safflower oil, non-hydrogenated margarines, salad dressings, mayonnaise, nuts, and seeds.

Recommended RDA

10-35% of caloric intake. Intake above or below this range increases the risk of some chronic diseases. Few people in the United States suffer from protein deficiencies.

role of amino acids

11 amino acids can be produced by the body. 9 essential amino acids must be consumed from food

Fats should make up between ___ and ___ % of total calories.

20 and 35

women should consume (fiber)

25 g daily

Persons 50 years and older should consume (fiber)

30 grams (men) and 21 grams (women) daily

Men should consume (fiber)

38 g daily

The average person in the United States consumes the equivalent of ___ pounds of added sugar each year

76.7

women recommended intake (water)

9 cups (2.2 liters) per day

calorie

A common term for kilocalorie (kcal), the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. Energy nutrients differ in calorie content. Vitamins, minerals, and water provide no energy.

carbohydrates

A macronutrient Two categories of carbohydrates: Simple: 1-2 sugar molecules Complex: Chains of multiple sugar molecules; commonly called starches but also come in two non-starch forms—glycogen and fiber Sugar molecules are the basic building blocks of carbohydrates.

glycemic index (GI)

A value indicating the potential of foods to raise the level of glucose (a simple sugar) in the bloodstream. Foods with a high GI may increase a person's risk for type 2 diabetes, weight gain, and acne.

recommended carbohydrate intake

Aim to consume at least 130 grams of carbohydrates every day. Include both simple and complex carbohydrates. Adults should consume approximately half of their total daily calories as carbohydrates.

Six major classes of nutrients

Carbohydrates Fats (more appropriately called lipids) Proteins Vitamins Minerals Water

vitamins

Compounds with no energy value of their own that are needed by the body in small amounts for normal growth and function. They regulate body processes such as blood-cell production, nerve function, digestion, and skin and bone maintenance. They help chemical reactions take place. Humans need 13 vitamins.

simple carbohydrates

Constructed from just one or two sugar molecules. This means they are more easily digested. Often known simply as sugars, six of which are important in nutrition: Glucose, fructose (fruit sugar), galactose, maltose, sucrose (table sugar), lactose (milk sugar) The average U.S. adult consumes an estimated 76.7 pounds of added sugars each year.

minerals

Elements with no energy value of their own, which regulate body processes and provide structure. Most minerals in the diet come from plants or indirectly from animal sources. They may also be present in drinking water.

saturated fats

Fatty acid chains that are saturated with hydrogen. Solid at room temperature. Found in animal products, dairy products, and tropical oils. Can increase the level of low-density lipoprotein (LDL) cholesterol in the blood.

unsaturated fat

Fatty acid chains that have one or more areas not saturated with hydrogen. Typically liquid at room temperature. Often referred to as oils. Generally come from plant sources.

fiber sources

Found naturally in grains, legumes, fruits, vegetables, nuts, and seeds

vitamins are obtained by eating

Fruits Vegetables Whole grains Meat and dairy products

Phospholipids

Least common dietary lipids. Found in peanuts, egg yolks, and some processed foods.

saturated fat intake

Less than 7-10% of calories, or about 140-200 calories in a 2,000 calorie/day diet

water

Necessary for life; you can live for only a few days without water. Dispersed throughout the body. Vital to body functions: Nutrient digestion Absorption Transportation Also lubricates tissues, regulates body temperature, provides moisture to skin and other tissues, carries wastes out of the body, and contributes to a feeling of fullness when consumed with a meal.

proteins

Protein is a macronutrient that helps builds cells and tissues, including muscle, bone, skin, and blood. Found in both animal and plant sources. Many sources of protein are high in cholesterol and saturated fat.

Cholesterol

Ring-shaped lipids found in both plant and animal-based foods. You don't need to consume cholesterol or phospholipids in your diet, as both are produced by the body

trans fats

Saturated solid fats are called trans fats. Occur almost exclusively in processed foods—vegetable shortening, commercially prepared baked goods, and snack foods. Should be avoided. Linked to high blood pressure, heart disease, stroke, and other health problems.

T or F: Chemically, natural sugar and added sweeteners are the same.

T Your body is unable to distinguish between natural sugars and added sweeteners. It's better to choose foods with naturally occurring sugars that provide other nutrients and vitamins.

energy-yielding nutrients

They provide you with the energy needed to move, think, and survive Carbohydrates, fats, and proteins

personal choices

Think smart when making choices. Eat smart when eating out. Shop smart when money is tight (legumes, canned tuna, lean meats, poultry and fish, whole grains, frozen vegetables, fresh and frozen fruits).

Polyunsaturated Fats: EFAs

Two polyunsaturated essential fatty acids (EFAs) must be obtained from the diet or supplements: Omega-6 fatty acid (linoleic acid) Omega-3 fatty acid (alpha-linoleic acid) Both are essential to body functions. Most people do not get enough omega-3 fatty acids.

health benefits of fiber

Weight control Bowel health Heart health Blood glucose control

nutrients

Your body relies on food to provide chemical compounds called

major minerals

are needed by the body daily in amounts greater than 100 milligrams: Sodium Potassium Chloride Calcium Phosphorus Sulfur Magnesium

trace minerals

are needed by the body daily, typically in amounts less than 10 milligrams: Iron Fluoride Iodine Selenium Zinc Copper Manganese Chromium

vitamin D

can be manufactured in the skin with adequate sun exposure (5-30 minutes between the hours of 10:00 a.m. and 3:00 p.m.).

Unrefined grains, or whole grains

consist of three parts: bran, germ, and endosperm. Examples: Rolled oats, popcorn, brown rice, whole wheat, rye, and quinoa.

fat-soluble vitamins A, D, E, and K

dissolve in fat and can be stored in the body's fatty tissues.

water-soluble vitamins

dissolve in water, and excess amounts are generally excreted from the body in urine. These include vitamin C and the B-complex vitamins (B6&12)

A high level of LDL and/or total blood cholesterol is a major risk factor for

heart disease, increases stroke risk, and can lead to a heart attack.

Refined grains

include only the endosperm, so they have less fiber and fewer nutrients. Examples: White bread, most pasta, white rice, most baked goods

incomplete proteins

lack some essential amino acids. Legumes, grains, vegetables, seeds. Combinations of plant proteins can yield complete proteins.

Eight foods cause more than 90% of all food allergies:

milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish

essential nutrients

must be obtained from food or supplements because Your body cannot produce them, or Your body cannot make them in sufficient quantities to maintain health

trans fat intake

should be kept to an absolute minimum (high BP)

Complete proteins

supply all amino acids in adequate amounts. Meat, fish, poultry, dairy products, soy.

digestion

the food you eat is broken down into nutrients that are small enough to be absorbed into the bloodstream.

dietary fats are known as

triglycerides

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