Chapter 1-7 Nutrition

Describe the dietary guidelines of Americans and how these guidelines can be used to design a healthful diet

A set of diet and lifestyle recommendations designed to promote health and reduce the risk of chronic disease - balance calories to maintain weight & limit sodium, sugars, fats and alcohol & consume more healthful foods and nutrients &a follow healthy eating patterns

Identify the characteristics of a healthful diet

Adequate - enough nutrient, fiber and energy Moderate - not too much or too little Balanced - proper portions of nutrients Varied - food differs Day to day

Label the organization of the body (smallest to largest)

Atoms Molecules Cells Tissues Organ Organ system

Describe the structures of the human body from smallest to largest and the contribution of food components to these structures

Atoms Molecules Cells Tissues Organs Organ system Organism The foods we eat are made up of atoms such as carbon/hydrogen which form molecules. Different cell types give use to different tissue types and different organs of the body. An organ system is a group that works together to accomplish and a function like digestion.

Identify the most healthful sources of fluids

Beverages Food Metabolic water

Describe the composition and location of body fluid

Body fluid is the liquid portion of our cells and tissues, and is composed of water and electrolytes. Intercellular fluid- high in potassium and magnesium. Held within the walls of the body's cells. Extracellular fluid- high in sodium and chloride. Fluid outside of body's cells, either in body's tissues or as the liquid portion of blood, called plasma. There are two different types of extracellular fluid: interstitial fluid- flows between the cells that makes up a particular tissue or organ intravascular fluid- found within blood and lymphatic vessels.

Define essential fatty acids

Body needs but cannot make sufficient amounts

Why is nutrition important to health?

Can prevent disease, achieve and maintain weight, maintain energy and improve health and wellness.

Identify the six classes of nutrients essential for health

Carboydrates, minerals, water, vitamins, proteins, and fats and oils.

Describe four functions of proteins in our bodies

Cell growth, repair and maintenance Act as enzymes and hormones Maintain acid-base balance Energy source Transport and storage of nutrients Maintain fluid and electrolyte balance

Identify two functions of the cell membrane

Controls metabolic process Protects cell by acting as a barrier Acts as a receptor Receives chemical messages from other cells

Explain how proteins are digested, absorbed and synthesized by our bodies

Dietary proteins are first adjusted and broken down into amino acids, so they can be absorbed and transported to the cells. Digestion of dietary proteins into single amino acid occur primarily in the stomach and small intestine. The single amino acids are then transported to the liver, where they may be used for energy to build new proteins or transported to the cells as needed. Amino acids are absorbed into your bloodstream and transported through body. Protein synthesis separates amino acids and then reassemble them into new chains.

Summarize the current understanding of the relationship between a diet high in saturated fats and the development of cardiovascular disease and cancer

Diets high in saturated and trans fatty acid's increase our risk for cardiovascular disease. Selecting appropriate types of fat in the diet may also reduce risk for some cancers. Diets high in saturated fatty acid's raise cholesterol levels.

Explain how carbohydrates are digested and absorbed in our bodies

Digested- broken down polysaccharides and disaccharide into monosaccharides that can be converted into glucose Absorbed- all monosaccharides are then absorbed into the mucosal cells lining the small intestine; where they pass through and enter into the bloodstream

Describe nutritions' evolution as a science

Early research focused on making the link between dietary defiencies and illness. Nutrition is relatively new (400 years).

Identify the food groups and recommended equivalent amounts included in my plate

Fruits - 1 1/2 cups a day Veggies - 2 1/2 cups a day Grains - 3 oz a day Protein - 5 1/2 oz a day Dairy - 3 cups a day

List four functions of carbohydrates in our bdoeis

Fuel exercise Spare protein Fuel daily activity Provide energy Regulation of blood glucose

Discuss the physical mechanisms that cause us to gain or lose fluids

Gain- intake ( food and drink) and metabolic reactions Lose- urine, feces, sweat, evaporation, and exhalation

Explain the health benefits and dietary sources of the essential fatty acids

Health benefits- hormone production, formation of healthy cell membrane, proper thyroid and adrenal activity, regulation of blood pressure and blood clotting, support healthy hair and skin, crucial for transport and breakdown of cholesterol. Dietary sources- salmon, flax, walnuts, almonds, eggs, olive oil.

Discuss the causes, symptoms, and treatments of several common disorders affecting digestion, absorption and elimination

Heartburn - hydrochloride acid in the esophagus, chest pains and burning in the throat, repeatedly swallow or over the counter anti-acids Peptic ulcer - area of GI tract has been eroded away be acidic gastric juice of stomach, burning stomach pain and heart burn, medication or medical procedure

Summarize the factors that most commonly contribute to dehydration and heat illness

Heat illness - heat cramps and heat exhaustion and heat stroke Dehydration - water loss exceeds water intake. Diarrhea/vomiting/fever.

Describe the glycemic index and glycemic load

Index- system that assigns ratings for the potential of foods to the increase blood glucose and insulin levels Load- amount of carbohydrate in a food multiplied by the index of the carbohydrate

Identify three common food sources of unhealthful fats

Lard Coconut oil Hot dogs Whole milk Dark chicken meat

Identify non-meat food combinations that are complete protein sources

Legumes / grains / seeds and nuts Grains / legumes = pb & bread Vegetables + grains / legumes or nuts and seeds

List the benefits and potential challenges of consuming a vegetarian diet

Lower intake of fat and blood pressure, reduce risk for heart disease and some forms of cancer and kidney disease. Low in some vitamins and minerals, not getting enough protein.

List three functions of water in our body

Maintains blood pressure Carries nutrients and waste products Aids in regulation of body temperature Participates in metabolic reactions

Describe two disorders related to inadequate protein intake

Marasmus Kwashiorkor Protein-energy malnutrition

Identify the DRIs for water for adult men and women

Men- 3.7 L Women- 2.7 L

Describe the steps involved in fat digestion, aabsorption, and transport

Most digestion takes place in the small intestine with the help of bile from the liver and digestive enzymes from the pancreas. Micelles transport the end products of lipid digestion to the enterocytes for absorption and eventually transport via the blood and lymph.

Identify the common food sources of beneficial fats

Nuts Avocados Olive oil Peanut butter

Describe the steps of the scientific method used in research studies

Observations - hypothesis - experiment - observations - data supports hypothesis - repeat experiment - accept hypothesis - theory or data does not support hypothesis - reject hypothesis - or modify hypothesis - modified hypothesis back to experiment

Describe how electrolytes assist in the regulation of healthful fluid balance

Osmosis, electrolytes draw water toward areas where they are most concentrated. Allowing for the controlled movement of fluids into and out of cells.

Explain the importance of potassium, chloride, and phosphorus to human health

Potassium- maintain fluid balance and regulate transmission of nerve impulses and the contraction of muscles Chloride- maintain of fluid balance, help kill bacteria and assists in the transmission of nerve impulses Phosphorus- maintain food balance, stored in bones (85%), creates energy for our body.

Explain the significance of mutual supplementation

Process of combining two or more incomplete protein sources to make a complete protein. Can provide an adequate amount of all the essential amino acids.

Identify the most common dietary sources of added sugar and potential health risks of a diet high in added sugars

Processed foods, soft drinks, and cookies & candy. Tooth decay, diabetes, obesity, and bad cholesterol.

Describe how proteins differ from carbohydrates and fats

Proteins are made according to instructions provided by our genetic material (DNA). Chemical makeup is different. Protein contains nitrogen.

List five functions of fat

Provide energy Fuel physical activity Maintain cell function Stores energy for later use Fuel source when we are resting Contributes to flavor, texture, & satiety of foods

List 4 sources of reliable and accurate nutrition information

Registered dietitian, nutritionist, physician, NIH, ASN

Discuss how the level of saturation of a fatty acid affects its shape and the form it takes

Saturated fats- no double carbon bonds and always from straight rigid chains and pack together tightly. Solid at room temp. Unsaturated fats- each double carbon bond gives a kink in the length which makes them not be able to pack together. Liquid at room temp.

Define nutrition

Scientific study of food and how food nourishes body and influences our health. It ecomposes how we consumer, digest, absorb and store chemicals in food and how these chemicals affect our body.

Lost four ways to practice moderation and apply healthful dietary guidelines when eating out

Share an entree Avoid all you can eat buffets Don't feel you have to eat everything Skip desert or eat fruit

Distinguish between simple and complex carbohydrates

Simple - commonly called sugar. Either a monosaccharide or disaccharide. Contain either one or two molecules. Examples= glucose, fructose, ribose Complex - long chains of glucose molecules. Contain 100-1000 molecules. Examples= starch, fiber, glycogen.

Define saturated fat

Solid at room temperature and contain single bonds between carbons

Name five components that must be included on food labels

Statement of identity Net contents on package Ingredient list Name and address of manufacturer Nutrition information

How are you what you eat?

Substances you take into your body are broken down and reassembled into brain cells, bone, and muscles.

Define total fat

Sum of saturated and unsaturated fats in food

Describe the mechanisms that regulate our sense of hunger

The hypothalamus triggers hunger - the hypothalamus contains a cluster of nerve cells known as the feeding center. Nerve cells in the gastrointestinal system signals the hypothalamus & hormones send chemical messages to the hypothalamus - insulin, glucagon, leptin & the amount and type of food play a role

Discuss the regulation of gastrointestinal function

The neuromuscular system regulates the activities of the GI tract. Muscles of the GI tract mix and move food. Nerves control the contractions and secretions of the GI tract.

List and describe three types of lipids found in foods

Triglyceride - 3 fatty acid molecules and 1 glycerol molecule Phospholipid - glycerol backbone, 2 fatty acids and phosphate. Soluble in water. Not required in our diet because manufactured in body. Sterols - lipids containing multiple rings or carbon

Define trans fat

Unsaturated fatty acid that occurs as a result of the hydrogenation process

List five foods that are good sources of fiber-rich carbohydrates

Whole grains, legumes, fruits, nuts, vegetables. Oatmeal, bean soup, sweet potato.