Nutrition Ch. 1-4 Exam

The Stomach

-3 jobs during digestion: 1. stores a sizable amount of food until the food can be processed. 2. Forms a mixture of food and gastric secretions (chyme). 3. Controls the movement of chyme into the small intestines at a rate suitable for proper digestion and absorption by the small intestine. -Empty stomach volume= 1/2 ounces or 3 table spoons. Eating and drinking= 1 liter. stomach is lined with deep folds that relax and flatten as we eat. Eating more than 1 liter= stretching too much and discomfort. -Food entering the stomach from the esophagus triggers peristalsis in the stomach- stomach churns (mixing food with hydrochloric acid and other gastric secretions to form chyme). Each peristalic wave pushes chyme toward the pyloric sphincter at the lower end of the stomach. -Pyloric sphincter- circular muscle at end of stomach; controls the exodus of stomach contents, allowing a little at a time to enter small intestine. Gradually, emptying itself. Digestive secretions produced in the stomach= 1. Mucus: one is thick and protects stomach barrier and the other is thin and watery to mix with food particles forming part of the chyme 2. Intrinsic factor- is also produced by specialized cells in the stomach- necessary for absorption of vitamin B12 in the small intestine. HCL does not digest anything but facilitates digestion in many ways: 1. Activates pepsinogen- inactive form of enzyme pepsin. Pepsin can function in this acidic environment where it begins the chemical breakdown of proteins. Large food particles are depositied into smaller particles by breaking down muscle fiber and connective tissues. HCL also kills bacteria. Carbohydrate digestion that began in the mouth stops by the stomach's acidic environment. Carbs chemically digested in the small intestine. -4 hours for a meal to empty from the stomach. Liquids pass quickly; solids stay in the stomach until they are mixed thorogly with stomach secretions. Carbs move water than proteins and fatty foods may stay in the stomach for as long as 6 hours. Rate of stomach emptying (by central nervous system and hormonal mechanisms) plays an important role in digestion absorption of nutrients from foods. -If stomach is too slow to empty= digestion and absorption are reduced. If stomach empties too quickly= very few nutrients are digested and acidic chyme may damage the lining of the small intestine.

introducing the MyPlate food planning tool

-Created by USDA -Estimate daily energy needs and balance food intake with physical activity -Note amount of food to eat from each food group -Plan meals and snacks. -Balance calories, eat less, avoid oversized portions, eat some foods more often, make Half plate fruits and veggies, switch to fat free or low fat milk, make your grains whole grains, eat certain foods less often, compare sodium in foods, drink water instead of sugary drinks.

2.2 Nutrient Recommendations

-Dietary Reference Intakes (DRI)- for planning and assessing diets of healthy people in both countries (CA and USA) The Dietary Reference Intakes (DRI) -Committee of nutrition experts selected by the National academy of sciences (NAS). DRI- daily nutrient standards based on science. -Estimated average requriements (EAR) -Reccomended dietary allowance (RDA) -Adequate intakes (AI) -Tolerable Upper intake levels (UL) -Estimated energy requirements (EER) -Acceptable micronutrient distribution rances (AMDR) Facts: -DRI estimate the energy and nutrients of healthy people. -Separate reccomentations made for different people. -May evolve over time because of new scientific evidence -Takes into account differences among individuals and establishes a range for everyone (healthy people) in a particular age and gender group will be covered.

Availability

-Diets limited by availability (geographic area, climate, soil conditions, labor and capital) -Abundant food supply can be good or bad (obesity--> diseases of affluence.

Healthy eating away from home

-Don't supersize -Grilled not fried -Hold mayo/condiments -Avoid all you can eat restaurants -Just say no -Balance fast food meals with other choices during the day.

Nutrient Recommendations

Dietary Reference intakes (DRI) a set of reference values for energy and nutrients -Estimate the energy and nutrient needs of healthy people -Separate reccomendations are made different groups of people. Age and gender groups, e/g children ages 4-8, adult men and pregnant women. -Nutrient requirement: amount that will prevent deficiency symptoms-DRI terms for nutrients: -Estimated average requirement (EAR)- amount of a nutrient that is estimated to meed the requirement for the nutrient in hand of the people of a specific age and gender -Reccomended dietary allowance (RDA)- average daily amount of a nutrient that meets the nutrient needs of 97-98% of healthy individuals of a specific age and gender. No need to go above the RDA. -Adequate Intake (AI)- average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA -Tolerable Upper Intake Level (UL)- maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. -Estimated Energy Requirement (EER)- Average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health. -Acceptable Micronutrient distribution range (AMDR)- range of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients.

2.3 The challenge of dietary guidelines

Dietary guidelines for Americans- provides science based advice to promote health and reduce risk for chronic diseases through healthy eating and physical acivity -Emphasise variety, calorie control, moderation, and nutrient density and also acknowledges that all segments of our society (homes, schools, work places, communities) have a role in supporting healthy food choices and opportunities for physical activity. -Two general themes: maintaining calorie balance over time to achieve and maintain a healthy weight, and consuming more nutrient dense foods and beverages. -Three major goals: 1. balance calories with physical activity to manage weight, 2. consume a variety of nutrient dense foods, 3. Consume fewer foods with sodium, saturated fats, trans fats, and added sugars -Focus= disease prevention (lifestyle diseases).

Recommended Dietary Intake Ranges for Energy Nutrients

Dietary reference intakes (DRI) for carbohydrates, fats, and protein -Carbohydrates- 45-65% of total calories -Fats- 20-35% of total calories Protein- 10-35% of total calories

Dietician v nutritionists

Dietician- college degree, with internship and are licensed with continued education. Credibility and involved in research Nutritionists- don't have same background.

The mouth

Digestion begins in the mout -Physical breakdown of foods (mechanical digestion) -Teeth bite, aided by tongue, grinded and mixed with saliva and swallowed -Raw fruits and vegitbles- indigestible membranes covering the nutrient containing portions and must be broken down before digestion. _Chewing also exposes the durface area of food to digestive secretions- digestive enzymes act only on the surface of food particles -Contains three salivary glands that secrete salivary amylase (pytalin)- moistens food during chewing and makes it easier to swallow. Salivary amylase also begins the breakdown (chemical digestion) of complex carbohydrates (starch). Action is stopped when carbohydrates reach the stomach. -When food is chewed, mix of food particles and saliva= bolus. (Moves from mouth to esophagus= occurs through swallowing). -Pharynx (back of the throat) is also a part of respiratory system -Swallowing process: 1. voluntary- chewing with help of tongue we move bolus toward the pharynx. 2. Involunatary (automatic)- the trachea closes and pharynx propels the bolus toward the esophagus.

Functions of the liver

Digestive functions: 1. Secretion- produces and secretes bile 2. Synthesis of bile salts- bile salts facilitate fat digestion, absorption of fats and fat-soluble vitamins 3. Storage- Stores glucosee in the form of glycogen. Stores iron and vitamins A, B12, D, E, and K. 4. Detoxification: Alters chemical composition of toxic compounds and drugs such as alcohol to make them less harmful. 5. Excretion- cholesterol and bile pigments from the breakdown of hemoglobin are excreted in bile. 6. Carbohydrate Metabolism- Removes excess glucose from blood, converts it to glycogen for storage. Breaks down glycogen into glucose when more is needed. Converts noncarbohydrate molecules (such as amino acids) into glucose. 7. Fat Metabolism- Functions in breakdown of fatty acids, synthesis of cholesterol and phospholipids. Functions in conversion of excess carbohydrates and proteins into fats. 8. Protein metabolism- Sends amino acids to body cells for protein synthesis. Converts certain amino acids into different amino acids as needed for protein synthesis. Converts ammonia from the breakdown of proteins into urea to be excreted in urine. Nondigestive Functions 1. Synthesis of plasma proteins- Synthesizes albumin, fibrogen, globulins (except immunoglobulin) and clotting factors. 2. Detoxification- Changes configuration of certain drugs (such as penicillin) and excretes them in bile to remove them from the body. 3. Excretion- Hormones and drugs are excreted in bile 4. Filtration- Removes bacteria, damaged red blood cells, and other particles from the blood.

Nutrient density

a measure of the nutrients a food supplies relative to the number of calories it provides. the higher the level of nutrients and the fewer the number of calories, the higher the nutrient density.

Essential nutrient

a nutrient that must be obtained from food because the body cannot make it for itself

Hypothalamus

a part of the brain that senses a variety of conditions in the blood, such as temperature, salt content, glucose content, and others, and signals other parts of the brain or body to change these conditions when necessary.

enzyme

a protein catalyst. A catalyst is a compound that facilitates (speeds up the rate of_ a chemical reaction without itself being altered in the process.

AMDR (Acceptable Macronutrient Distribution Range)

a range of intakes for a particular energy source (carbohydrates, fats, protein) that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

Dietary Reference Intakes (DRI)

a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people

The Esophagus

2. The Esophagus No digestion, just transportation. Covers trachea so you could swallow. -Sphincter opens on top -Peristalsis- moves the food bolus -Lower esophageal sphincter (LES) opens to pass the bolus to the stomach; closes to protect against stomach acid.

Energy metabolism

all the reactions by which the body obtains and expends the energy from food

Eating pattern

an individual's complete dietary intake of foods and beverages over time

Cortex

an outer covering; in the brain, that part in which conscious thought takes place.

malnutrition

any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of calories or nutrients

EER (estimated energy requirement)

average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health

Use the simplicity of MyPlate to build a healthy eating plan

3 easy steps 1. estimate your daily energy needs- age/gender/usual physical activity level. 2. Built your daily eating plan- with estimated calories to incorporate all 5 food groups. 3.Let MyPlate guide your food choices- if you consistently build your diet on food low in solid fat and added sugars= daily limit of calories for other uses-or discretionary calories.

The Stomach

3. The stomach -3 jobs: Store food, forms chyme (semi-liquid mixture of food and gastric juices), releases chime into small intestine (pyloric sphincter, nervous system, and hormonal mechanisms; keep the food inside the stomach). -Carb digestion stops once in the stomach. Stomach Volume -Empy- 3 tbsp -Full- 1 liter Secretions of the Stomach: Hydrochloric Acid (HCL) -Activates pepsionegen -Uncoils proteins -Kills bacteria -Pepsin (enzyme) starts to break down protein -Intrinsic Factor (B-12 absorption) -Mucus (thinner/watery musics mixed with food to produce chyme and thick mucus for protection). -Lining of the stomach (cells) replaced every 12 days Emptying: -Water empties first -Carbohydrates -Proteins -Fats (4 hours to empty up to 6 hours for fats). -Chyme moves into small intestine in small quantities- not all at once.

Added sugars: use discretion

4.4 Guidelines for Choosing Carbohydrates • Added sugars: use discretion - Dietary Guidelines for Americans advises Limit added sugars to less than 10 percent of calories - World Health Organization recommends Added sugar intake limited to 10 percent of calories - Dietary Reference Intakes (DRI) committee Minimize intake of added sugars Maximum intake should be 25 percent of total calories or less Where do we find added sugar

Digestion of carbs

4.5 How the Body Handles Carbohydrates • Purpose of Digestion is to break the carbs into smallest usable unit - Glucose , Fructose , Galactose • Begins in the mouth (amalyse) • Continues in the small intestine (enzymes from pancreas & small intestine) • Glucose, Fructose & Galactose are absorbed into the blood stream in the small intestine

2.1- The ABC's of eating for health

6 Dietary priniciples 1. Adequacy (enough essential nutrients, fiber, and energy in the form of calories) 2. Balance (to avoid overemphasis on any food type or nutrient at the expense of another). 3. Calorie control (to support,y the amount of energy you need to maintain a healthy weight- not more, not less) 4. Nutrient density (to create a healthy eating pattern that meets nutrient needs and stays within calorie limits. 5. Moderation- (to avoid excess amounts of unwanted constituents, such as solid fats, and added sugars). 6. Variety (to incorporate a wide selection of different foods within and among the different food groups rather than eating the same foods day after day. Be sure your diet consists of foods that fit your personality, family, and cultural traditions, lifestyle, and budget. -pleasure and good health.

overnutrition

calorie or nutrient overconsumption severe enough to cause disease or increased risk of disease; a form of malnutrition

degenerative disease

chronic disease characterized by deterioration of body organs as a result of misuse and neglect. Poor eating habits, smoking, lack of exercise, and other lifestyle habits often contribute to degenerative diseases including heart disease, cancer, osteoporosis, and diabetes.

metabolism

collective term for all of the chemical and physical reactions occurring in living cells, including the reactions by which the body contains and uses energy from foods.

Essential nutrients

compounds that must be obtained from food because they cannot be synthesized by the body in amounts sufficient to meet physiological needs

Lifestyle diseases

conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, and excessive drinking and smoking. Lifestyle diseases are also refferred to as diseases of affluence.

Health fraud

conscious deceit practiced for profit, such as the promotion of a false or an unproven product or therapy

Villi

fingerlike projections of the sheet of cells that line the GI tract; the villi make the surface area much greater than it would otherwise be.

water

fluid that provides the medium for all life processes.

Using MyPlate to achieve a healthy Lifestyle

6 components: 1. Activity- at least 2 hours and 30 mins each week of aerobic physical activity at moderate level or 1 hour and 15 mins at vigorous level 2. Variety 3. Proportionality- 4 sections, fruits vegetables protein grains, and dairy. Eat more of some foods and less in others. 4. Moderation- solid fats and added sugars= empty calories (few or no nutrients) keep these low. 5. Personalization 6. Gradual imrprovement- small steps every day.

Hormone

A chemical messenger, secreted by one organ (a gland) in response to a condition in the body, that acts on another organ or organs that change that condition.

Bile

A compound made from cholesterol by the liver, stored in the gallbladder, and secreted into the small intestine. It emulsifies lipids to ready them for enzymatic digestion.

Food group plan

A diet-planning tool, such as MyPlate, that groups foods according to similar origin and nutrient content and then specifies the amount of food a person should eat from each group.

Variety

A feature of a diet in which a wide selection of foods from within and among the different food groups are consumed; the opposite of monotory.

Balance

A feature of a diet that provides a number of types of foods in harmony with one another, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrients.

Pancreas

A gland that secretes the endocrine hormone insulin and also produces the exocrine secretion that aid digestion in the small intestine.

Liver

A large, lobed organ that lies under the ribs and filters the blood, in the process of removing, processing, and readying for redistubution of many of its materials.

Ingredients list

A listing of the ingredients in a food, with items listed in depending order of prominence by weight. All food labels are regulated to bear an ingredients list.

Small intestine

A long, tubular organ of digestion that is the site of nutrient absorprtion

Health claim

A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufacturers must adhere to strict government guidelines when making such claims.

Endocrine

A term to describe a gland secreting or a hormone being secreted into the blood.

Mucus

A think, slippery coating of the intestinal tract lining (and other body linings) that protects the cells from exposure to digestive juices. The adjective form is mucus and the coating is often called the mucus membrane.

Chylomicron

A type of lipoprotein that transports newly digested fat—mostly triglyceride—from the intestine through lymph and blood.

Exocrine

Describes glands that secrete chemical messengers through a duct into a body cavity or onto the surface of the skin; "exo= out"

The ABC's of Eating for Health

Diet planing principles -Adequacy: provide enough of the essential nutrients, fiber, and energy -Balance: Avoid overemphasis on any food type or nutrient at the expense of another -Calorie control: supply the amount of energy you need to maintain a healthy weight -Moderation: avoid excess amounts of unwanted constituents -Nutrient density: create a healthy eating pattern- meet nutrient needs and stay within calorie limits -Variety: incorporate a wide selection of different foods- within and among the different food groups.

fortified foods

foods to which nutrients have been added, either because they were not already present or because they were present in insigificant amounts; foods to which manugacturers have.added 10% or more of the daily value for a particular nutrient. EX: margarine with added vitamin A, milk with added vitamin D. Certain brands of orange juice with added calcium, and breakfast cereals with added nutrients and nonnutrients.

Quackery

health fraud; a quack is a person who practcices health fraud (quack= to boast loudly)

Health promotion

helping people achieve their maximum potential for good health

minerals

inorganic compounds, some of which are essential nutrients

Capillaries

minute, weblike blood vessels that connect arteries to veins and permit transfer of materials between blood and tissues

Pylorus

muscle that regulates the opening of the bottom of the stomach

vitamins

organic, or carbon-containing essential nutrients that are vital to life but needed only in relatively minute amounts (vita=life; amine= containing nitrogen)

Undernutrition

severe underconsumption of calories or nutrients, leading to disease or increased susceptibility to disease; a form of malnutrition

Nutrients

substances obtained from food and used in the body to promote growth, maintenance, and repair. The nutrients include carbohydrates, fats, proteins, vitamins, minerals, and water

Moderation

the attribute of a diet that provides no unwanted constituent in excess

AI (Adequate Intake)

the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA.

energy

the capacity to do work, such as moving or heating something

Adequacy

the characteristic of a diet that provides all the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health.

Eating pattern

the combination of foods and beverages that constitute and individual's complete dietary intake over time; a person's usual diet. May describe a usual way of eating or a combination of foods recommended for consumption

UL (Tolerable Upper Intake Level)

the maximum daily amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. The UL is not intended to be a recommended level of intake.

Whole food diet

the more a food resembles the original form, the more nutritious it is

hunger

the physiological need for food

Appetite

the psychological desire to eat, which is often but not always accompanied by hunger

Serving

the standard amount of food used as a reference to give advice regarding how much to eat (such as 1 cup- serving of milk); serving sizes also allow comparisons to be made when reading food labels.

Nutrition

the study of foods, their nutrients and other chemical components, their actions and interactions in the body, and their influence on health and disease

Ethnic cuisine

the traditional foods eaten by the people of a particular culture

Lymph

The fluid outside the circulatory system that bathes the cells' derived from the blood by being pressed through the capillary walls. similar to the blood in composition but without red blood cells.

The Large Intestine (Colon)

-5 feet long, but larger diameter. -Normal circumstances: all chemical digestion has been completed by time chyme reaches large intestine- no digestive enzymes released here. -Human gut is home to 100 trillion bacterial cells- microbiota- perform important functions breaking down fibers that could not otherwise be digested. Other colonic bacteria synthesis absorbable vitamin K. Probiotics Friendly bacteria) and prebiotics (fermentaldietary fiber) help promote a healthy digestive tract. Probiotics are also associated with outcompeting potentially disease causing bacteria in the digestive tract -Primary functionsL absorbed disolved minerals and water to climate waste products. Cells lining the colon are specialized for absorbing these minerals and retrieving water for recycling. -Final waste product is mixed with mucus. Fecal material is stored until excretion. Normally consists of water, undigested fiber, bile pigments, bacteria and a small amount of salt. Peristalisis and mixing are slower and less forewent. After a meal, the rectum fills with feces and dedication reflex is set in motion for elimination. Sometimes gas (flatulence) passes out. -Intestinal gas produced by bacterial fermentation- quality and quantity depends on types of foods eaten and characteristics of intestinal bacteria.

The Large Intestine (Colon)

-About 5 feet long; large diameter -Bacteria break down and digest some of the fiber -Other bacteria synthesize with vitamin K -Primary functions: absorbing dissolved minerals and water -Final product= feces.

Heartburn or Acid Reflux/Indigestion

-Acidic stomach contents back up into the esophagus causing a painful, burning sensation. -Not a heart-related issue -Occasional heartburn is normal, but frequent and ongoing heartburn is not and may be a sign of GERD (gastroesophageal reflux disease). Common heartburn triggers or irritants: -Greasy foods, spicy foods, chocolate, onions tomato-based foods, mints. -Caffeiene and carbonated beverages -Alcohol and cigarrete smoking -Large meals -Lying down too soon after eating -Certain medications, aspirin, anti-inflammatories.

Where do we find our nutrition info?

-Advertising, the media, the internet

The DRI for Nutrients

-Aim= Prevent nutrient deficiencies and reduce risk for chronic diseases -Determines the requirment= how much of a nutrient the average person needs to prevent a deficiency -Review scientific research and see how the body stores the nutrient, what deficiency would do, what causes it to depleate, and what other factors affect a person's need for it. Also amount we'd need for reducing risk of chronic disease (people vary in amount they need) -Determine ho much is needed for the general public (Estimated average requriment= EAR)- amount of a nutrient that is estimated to meet the requirement for the nutrient in hand of the people of a specific age and gender (not enough) -We use EAR to set the recommended dietary allowance- to benefit the most people- set at a high point to cover most healthy people without creating an excess in people who do not require as much nutrient x. -If sufficient scientific evidence not available for us to set an EAR that is needed to establish an RDA, the Adequate intake (AI) is provided instead of an RDA. Best estimate for all healthy individuals of a specific age and gender. -Tolerable Upper intake level (UL)- may daily intake of a nutrient that is unlikely to pose risk of adverse effects in healthy people. -Helps with dietary supplements- recognition that high intakes of nutrients can create a degree of risk.

3.2 Metabolism: Breaking down Nutrients for energy

-All nutrients leaving the digestive system by blood are collected in thousands of cappliares in the membrane that supports the intestine. These converge into veins and then into a single large vein. This vein then conveys nutrients to the liver and breaks up into capillaries that heave among liver cells, allowing them access to newly arriving nutrients. -Liver cells process these nutrients- stored as glycogen and convert the remainder to fat. Ressemble fatty acids and glycerol from dietary fat into larger fats and packaged together with protein for transport to other parts fo the body. Amindo acids from protein= liver cells alter these as needed, making glucose from some if necessary and fat from others if there is an excess or converting one amino acid into another for use in making proteins. -Nutrients leaving digestive tract by way of lymph- chylomicrons (circulate throughout body, allowing cells to withdraw fats fro, them. Some also fin their way into the blood and circulate through the liver, which removes them, alters their components, and releases new products including other lipoproteins. -new products of liver metabolism- glucose, fat, packaged with protein, and amino acids- are released into the bloodstream again and circulated to all cells. Surplus fat is then removed by cells for storage. Fat cells are located in deposits all over the body. -Glycogen storied in liver--> supply of body's sugar, glucose, and sustains cell activities if intervals between meals become so long that glucose from ingested foods is eaten up. When body is depending solely on it, the supply is used up within 3-6 hours. Fat cells sore reserves of fat, the body's other principle energy nutruient. -Fat cells have virtually infinite storage capacity- storing fat for days, weeks, or even months. -Storage systems for glucose and fat ensure cells will not go without energy nutrients even if the body is hungry for food- protein is seld in available pool (amino acids In the liver and blood). Liver and fat cells store many vitamins. Bones- calcium, sodium, and other minerals. -Breakdown of compounds= catabolism (release energy). Glycogen- glucose, trgycenides- fatty acids and glycerol; protein- amino acids. When body needs energy= breakdown -Anabolism- when body doesn't require energy= end products of digestion (glucose, amino acids, glycerol and fatty acids) are used to build body compounds. glucose- glycerol or fat, amino acids= body proteins or fat, and synthesis of body fat from glycerol and fatty acids. -Catabolism and anabolism- energy metabolism.

The Nutrients in Foods

-Almost any food is mostly water and some are as high as 99% water -Solid materials=carbs, fats, and proteins, if you remove them you're left with minerals, vitamins, and compounds. -Nutrients= water, carbohydrates, fats, proteins, vitamins, and some minerals in food (6 classes of nutrients). -Other cmpounds: food additives, pigments, phytochemical, and other substances -Body shows that it is made up materials similar to those in most foods, roughly the same proportion. ex: 15o pound (desirable weight for person), body contains 90 pounds of water and 30 pounds of dat. Other 30 pounds are proteins, carbs, minerals= calcium and phsepherus, vitamins, and other minerals, and extras= a fraction of a pound -Essential nutrient= nutrients needed from food- 40 essential nutrients- body can't make them, you need to be eating them.

Food lists

-Lists of categories of food such as fruits with portions specified in a way that allows the foods to be matured or exchanged with one another in the diet.

Intro to Ch.3

-Body is composed of millions of cells, cells sit in place waiting until the nutrients it needs pass by -Each cell- self-contained living entity, however each depends on the rest of the body to supply its needs -Cell's most basic needs are for energy, oxygen, and water -After energy, cells need a constant supply of nutrients to synthesize new cells and new cell parts -Essential nutrients- supplied by foods we eat, not by cells -Whatever foods we choose, they must provide energy, water, and essential nutrients. The body is a system organized to provide for these cellular needs -Cells organized into tissues designed to perform specialized tasks (muscle tissue, etc). Tissues can be organized to form organs. Organs all together= Body system. Digestive system consists of organs and tissues working together to supply necessary energy, water, and essential nutrients to every cell in our bodies.

3.1 The Digestive System

-Body's cells need nutrients 24hrs/day. Providing the needed nutrients requires cooperation of millions of specialized cells. -When body's cells are deprived of fuel, specific nerve cells in the hypothalamus detect this condition and generate nerve impuslses that signal hunger to the conscious part of the brain. -Hunger and appetite are experienced by the cortex of the brain (thinking, outer layer). -Hunger (involuntary action) has primary control over how much we eat, while the type of food we look for and eat is determined by appetite (voluntary action). -Gastrointestinal (GI) tract (digestive system) and the liver pancreas and gallbladder. GI tract provides body with a constant supply of water and nutrients by: -Passage of food through the GI tract -Secretion of digestive juices and enzymes -Digestion of the food -Absorption of water and nutrients -Circulation of blood through the body to distribute absorbed substances -Control of these functions.

3.3 Other Systems

-Bones, muscles, nerves, lungs reproductive organs, etc -Cooperate so each cell can carry on life.

The Energy-yielding nutrients

-Broken down by the body for energy (carbohydrates, proteins, and fats) -Vitamins, minerals, and waker broken down do not yield energy but are for maintence and repair -Each gram of carb and protein consumed= 4 cals. Gram of fat= 9 calories, alcohol= 7 calories per gram (not a nutrient because it doesn't help maintain or repair body tissue the way nutrients do) -Body uses energy from carbs, fats, and proteins to do work or generate heat. energy is measured in calories. -if body doesn't use (release) the energy obtained from a food soon after you eat it, it is stored as body fat for later use. -Excess consumption of proteins, fats or carbs= built up fat and obesity

Gas in the Digestive tract

-Burping helps rid air in the stomach -Air in the small intestine- a fart -Air in the stomach- burp -Amount of gas produced by certain foods caries from person to person.

3.1 The Digestive System

-Cells need nutrients 24 hours a day. -The hypothalamus detects when the body needs fuel -The cortex (outer layer controls hunger and appetite. Hypothalamus---> cortex---> nerve impulses

2.3 Snacking

-Choose healthy, high fiber, nutrient dense foods instead of snacks that add unhealthful fats and calories to the diet and little else in the way of nutrients- satisfying balance of carbs, some fat, and some protein.

Eat Well Be Well

-Color your plate for health with a variety of fruits and vegetables- Eat plenty of fruits and vegetables every day for better health Recommended steps in daily food planning 1. Color your plate with health-protective foods 2. Be adventurous: select from as wide a variety of fruits and vegetables as possible 3. Make it easy on yourself!

Vitamins, minerals, and water

-Don't supply energy or calories, they regulate release of energy and other aspects of metabolism -13 vitamins- 2 classes: water soluble (B vitamins and Vitami n C), and fat soluble (Vitamins A, D, E and k) -Minerals perform important functions- calcium makes bone structure of bones and teeth, sodium- regulates heartbeat and muscle contractions. -Water- medium in which all of the body's processes take place. 60% body's weight= water (carries minerals to and from cells and provides warm, nutrient rich bath in which cells thrive. also transports hormonal messages from place to place. -Energy yielding nutrients release energy and break down into water and other compounds -Loss of water from sweat and urine, must replace it with 2-3 quarts a day from food and drinks.

The Gastrointestinal Tract

-Each part of the digestive tract has specific functions. Some involve basic passage of food, some serve for storage, and others digest food and absorb resulting nutrients -Outer layer of GI tract wall= mesentery; protects blood vessels, nerves, and lymphatic vessels and also attaches the lower parts of the small intestine (jejunum and ileum) and parts of the large intestine (transverse colon) to the abdominal wall to prevent the intestine from twisting. -Movement of food through the GI tract is enabled by the different layers of smooth muscle. -These muscles in the GI tract are longitudnal (up and down the length of the GI tract) and circular (around the GI tract): work together to spontaneously move food along the GI tract. As food moves along the GI tract, it is mixed with digestive juices and enzymes in preparation for the digestive process -optimal food processing depends on the amount of time the food remains in each part of the GI tract- controlled by nervous and hormonal feedback systems -Innermost layer of the GI tract wall= mucosa, made up of cells that serve vital functions in the digestive process. Secrete gastric juices, digestive enzymes, and mucus to protect lining.

2.5 How well do we eat?

-Eating away from home= increased portion sizes- negative impact on American eating habits -Too many calories, too much solid fat, added sugars, refined grains, and sodium. -Low in vegetables, fruits, dairy, etc.

Using the Percent Daily Values (% DV)

-Ex: 1 serving of cereal- 4 grams of fiber with a daily value of 14%- means that a serving of cereal contributes to 14$ of the total fiber that a person eating 2k calories a day should consume. -Ex: someone eating 2k calories a day should take 28 grams of fiber a day. divide 4 by 28. Multiply that number by 100 to obtain a percentage. Answer= 14% total fiber. -Different foods sitting into daily diet. -Comparison-shopping.

2.4 Introducing the MyPlate food planning tool

-Food-group plan- separates foods into specific groups and then specifies the amount of food from each group to eat each day either in household measures like cups or as servings -MyPlate includes 5 food groups and presents tips for choosing foods within each group. -Helps you implement the "Dietary guidelines for Americans" and provides a visual reminder -Helps you: Make smart choices from every food group, find your balance between foods and physical activity, and get the most nutrition out of your calories by focusing on nutrient dense foods in sensible portion sizes.

The challenge of dietary guidelines

-Goal is to decrease risk of lifestyle diseases The five guidelines: -Follow a healthy eating pattern across the life span -Focus on variety, nutrient density, and amount -Limit calories from added sugars and saturated fats and reduce sodium intake -Shift to healthier food and beverage choices -Support healthy eating patterns for all. fruits- especially whole fruits grains- at least half of which are whole grains A variety of vegitables fat free or low fat dairy healthy oils a variety of protein foods added sugars- less than 10% Saturated and trans fat- less than 10% Sodium- less than 2,300 mg for adults per day alcohol- limit to no more than 1 drink daily for women and no more than 2 for men. Shift from soda to water whole milk to lowfat milk cream based pasta to lighter sauce and more veggies refined grains to whole grains

The DRI for energy and the Energy Nutrients

-Guidelines for the US and CA regarding the consumption of energy, carbs, fiber, fat, fatty acids, cholesterol, and protein and physical activity guidelines as well- mostly nutrient dense foods -Balance caloric intake with physical activity- different calories needed by individuals of different heights, weights, and genders for each for different levels of physical activity.

Color your plate for health with a variety of fruits and vegetables

-Health benefits from diets rich in fruits and vegetables because of the vitamins, minerals, and phytochemical found in plant foods. -Phytochemicals are not vitamins, minerals or nutrients because they do not provide energy or building materials, instead they may slow down the aging processes, boost immune function, decrease blood pressure, prevent cataracts, prevent, slow or even reverse certain cancers, and strengthen our hearts and circulatory systems. -2 cups of fruits and 2 1/2 cups vegitables. Color plate with health protective foods -Different colored fruits and vegetables. fruits are a vital powerhouse of an antioxidant nutrients- blueberries=highest in antioxidants. -Select from wide variety.

A National Agenda for Improving Nutrition and Health

-Health promotion: focuses on changing human behavior: eat healthful diets, be active, get regular rest, etc. -Healthy people 2020= national health agenda, priorities for maintaining good health. Four goals of Healthy people 2020 1. Help all Americans live high-quality, longer lives free of disease 2. Eliminate health disparities 3. Create environments that promote good health. 4. Promote health behaviors across all ages -Objectives set up to achieve these four goals for nutrition and weight, activity, and food safety. How are we doing in meeting Healthy People 2020 Objectives?//Changes since healthy people 2010 (published in 2000) -Life expectancy- increased from 76 to 78.7 years Death rates for heart disease, stroke, and certain types of cancer- have declined -Obesity- has increased: more than one-third of the population -Physical activity- lower- 36% engage in no leisure time physical activity -Consumption of fruits, vegetables, and whole grains- no imrpovement

Understanding our food choices

-How many 'food choices' do you make per day? (about 200 choices a day, the food, where when, etc) -Let's look at some of the factors that play a role in our food choices. (individual, social, food environment, food marketing, labels, food polices). -Hunger: the physiological need for food -Appetite: the psychological desire for food Physical hunger -Builds gradually -Occurs several hours after a meal -Goes away when full -Can be satisfied with a variety of foods -Eating leads to feelings of satisfaction Emotional hunger -Develops suddenly -Unrelated to time -Causes specific cravings (chocolate, ice cream, and comfort foods) -Persists even if full -Leads to feelings of guilt. -Availability -Income, food prices, and convenience -Advertising and the media -Social and cultural factors -Personal values or beliefs -Other factors that affect our food choices -Religon

Using MyPlate to meet nutrient needs

-How much food to consume from the various food groups also lists nutrients supplied by each of the 5 food groups.

Using MyPlate to improve Nutrient and energy intakes

-Improvements: energy balanced and portion controlled, nutrient dense, and very low in solid fats and added sugars and low in sodium.

Advertising and the media

-Influences our food choices and knowledge of nutrition -most promote high fat sugary foods

Lactose Intolerance

-Lactose-natural sugar in milk -Person lacks lactase (enzyme) to break lactose down. -In the large intestine, water is drawn in to dilute the partially digested nutrient leading to: bloating, diarrhea, gas, and abdominal cramping. -Lactose maldigestion or intolerance appears to be rule, not exception.

Why do we need to learn about nutrition?

-Learn about what we're eating- what it is made up of -For health -Studying supplements

Health Claims

-Linking the nutritional profile of a food to reduced risk of a particular disease.

Accessory Organs of Digestion

-Liver, gallbladder, and pancreas also contribute to digestive juices through a common duct into the small intestine. Presence of these digestive juices and enzymes rewrites ancillary cells that specialize in protecting the digestive system. They do so by secreting a layer of thick, vicious mucus. Liver -Determines the metabloc fate of every nutrient digested and absorbed and other functions. -Produces about 1 liter of bile a day- made up of water, bile salts, bile pigments, and cholesterol, slightly alkaline (neutralizing acidic chyme in the intestinal tract). Bile salts- not digestive enzymes , but play a role in digestion of fats. They are emulsifying agents, breaking down large globules of fat into tiny ones. improves efficiency of fat digestion by increasing the surface area of fats -Bile salts also play a role in absorption of fat- soluble vitmins. The bile pigments and cholesterol are waste products and are eventually eliminated from the body Gallbladder -Sec attached to the liver, where bile is stored and concentrated -Bile empties from gallbladder into the uppermost part of the small intestine (duodenum) via the common bile duct. Controlled by the sphincter of oddi -When small intestine is empty, sphincter closes and bile sis backed up into gallbladder for concentration and storage until it is needed. -When chyme with fatty contents enters the small intestine, a hormone (chloecytonikn) stimulates the gallbladder to contract and sphincter to open, thus allowing bile to flow into small intestines. Pancreas -Gland with both endocrine and exocrine functions, behind the stomach and upper portion of small intestine. -Islets of langerhams (surface of pancreas) perform the endocrine functions of pancreas. (Help regulate blood glucose levels through secretion of hormones insulin and glucagon into the blood. -Endocrine functions- bicarbonate and digestive enzymes acting on carbs, proteins, and fats, are secreted into the doudenum -Pancreatic amylase breaks down starch and other complex carbs into simpler sugars called disaccharides.

Income, food prices, and convenience

-Low incomes. can make it difficult for people to buy enough food to meet their minimal nutritional needs= undernutrition -Balanced diet of nutritious foods- reduced risk of chronic diseases and death (heart disease and cancer) -Most Americans believe that nutritious foods are too expensive, not the case. it is their perception -Nutrient dense foods= high in nutrients and low in fat/cals. empty calories (low in nutrients and high in fat and cals).

Nutrient Content Claims

-Low-fat, low-calorie, light and so forth- must adhere to specific definitions spelled out by DEA (No more than 3 grams of fat= low fat) (no more than 40 cals/serving= low cal)

Moderation

-Meals with excessive amounts of any nutrient (solid fats) are not in moderation.

Introduction to ch. 2

-Misconceptions about healthy eating: believing some foods are "good" while others are bad. They often feel guilty every time they splurge on a so called "bad food" -Eating pattern: really counts' not a rigid diet prescription. a flexible framework that can accommodate personal and cultural food preferences, and seasonal availability while fitting into your budget. -Choose healthy balance of foods containing adequate nutrients, fiber, and calories, without excess sugars, solid fats, sodium, or alcohol.

Using the Nutrition Facts Panel

-Must indicate the amount of certain mandatory nutrients that one serving of the food contains. 1. keep serving sizes in mind 2. Notice the total calories per serving 3. Check nutrient info-total fat, saturated fat, cholesterol, sodium, carbs, fiber, added sugar, protein, vitamin D, calcium, iron, and potassium (in that order) -Ranking of required nutrients=reflects the government's dietary priorities for the public. 5. Look for percent daily values- for fats, proteins, carbohydrates, and fiber for healthy adults.

The Esophagus

-No digestion takes place in the esophagus -Serves as a vehicle for the food bolus from mouth to stomach -Sphincter at top of esophagus relaxes to permit the bolus to enter -Peristalsis- longitudinal and circular muscle layers of the esophagus rhythmically push the bolus down the length of the esophagus to the stomach. -Bolus is coated with mucus to make it easy to swallow- mucus also protects lining of esophagus. -Lower esophageal sphincter or gastroesophageal sphincter- protects esophagus from stomach acid that might otherwise splash back into the esophagus.

Importance of Understanding digestion?

-Nutrients--> digestion.

The complex carbs: starch and fibers

-Refined- only endosperm -Enriched- add nutrients back in -Fortified- added nutrients to prevent deficiency -Whole grain- all but the husk. -Husk- not edible -Bran- Fiber -Germ- fats, proteins -Endosperm -(nutrient dense)

Ch 1. Introduction

-Nutrition has become part and parcel of the American lifestyle -Only in the past 100 years or so have researchers begun to understand that carbohydrates, fats, and proteins are needed for normal growth. -First vitamin discovery in 1900 -1928- American institute of nutrition formed- official recognition as distinct field of study- several more decades until nutrition's current status as a most talked about discipline -Billions of dollars each year with nutrition- science that encompasses vitamins, minerals, other nutrients, alcohol, caffeine, and pesticides -Chemistry, physics, biology, biochemistry, genetics, immunology, and other fields -Other disciplines contributing: psychology, anthropology, epidemiology, geography, agriculture, ethics, economics, sociology, and philosophy. -Manufactures and medics outlets-offer health conscious unreliable products and misleading dietary advice and unsibsriated claims (fat melters, muscle builders, energy booster(s). -Health fraud and quakery -Positive changes in market places as well.

2.6 More tools for diet planning

-Nutrition labeling and education act (1990)- changes in food labeling. -Afordable care act (2010) mandated- FDA establish labeling requirements for restaurants, retail food establishments, and vending machines

1.5 Understanding our food choices

-Personal preferences, cultural traditions, and economic considerations influence eating habits and so does hunger (physical and appetite (psychological).

1.2 Nutrition and Health promotion

-Post investigating role diet played in health, focused on consequences of getting too little of one nutrient or other -Until end of WWII- concentrated on eliminating diseases caused by deficienciy of a particular vitamin or mineral -Today- focus is on opposite- deficiency diseases in America- eliminated -Malnutrition- dietary excess and imbalance (heart disease, cancer, stroke, diabetes- influenced by genetics, eating, and physical activity, and lifestyle)- 5 leading causes of death (heart disease, cancer, stroke, diabetes, and hypertension)- linked to diet. Other 3 excessive alcohol consumption- alcohol consumption- accidents, suicide, and liver disease). -Overnutrition- contributes to other ills as well- obesity and dental disease -Diet not sole culprit of these diseases -Some are more related to diet than others -More diseases fall in between being hereditary and nutritional but diet can help manage disease. -Degenerative disease- environment, behavior, social and genetic factors play a role in them. -ALter disease risk by changing daily habits -research study found 7 common lifestyle elements associated with optimal quality of life and longevity- acceding excess alcohol, not smoking, healthy weight, regular exercise, sleeping 7-8 hours, eating breakfast, and eating nutrias regular meals. -Impact of food eaten with lifestyle habits accumulates over a lifetime -Some people stand to gain more than others from nutrious diet.

Other factors that affect our choices

-Preference, foods for occasions, aversions, stress response by eating, etc.

Adequacy

-Procides all the nutrients and energy (calories) in the amounts sufficient to maintain health (ex: not having enough iron=iron deficiency).

Balance

-Promotes adequacy in the diet. -If successful, provides enough, but not too much of each of the 40-off nutrients the body needs for good health.

The Savvy Diner

-Rules of thumb for portion sizes-it's all in your hands -Visual references for choosing the right amount of food to eat -one fist, clenched= 8fl oz -Two hands, cupped=1 cup - One hand, cupped=1/2 cup -Palm of hand= 3oz -Two thumbs together= 1 tsp

Social and cultural factors

-Social groups= families, friends, and coworkers= most influence -Culture- from traditions, belief systems, technologies, values and norms of culture we live in.

Variety

-Some foods are better sources of nutrients needed in such small amounts. that we don't consciously plan diets around them. -Variety improves nutrient adequacy- foods within a specific food group may contain different amounts of nutrients. -Limited diet can supply excess amounts of undesirable substances such as chemical contaminants; eating many foods reduces likelihood of consuming a toxin.

Nutrition Action: Good and Fast- a guide to eating on the run

-Split your order- share with a friend -Bring your lunch -Choose grab-and-go foods -If all else fails, go for the obvious low-calorie choices.

Personal values or beliefs

-Sustainability, animal welfare concerns, and locally produced produce.

Nutrient density

-Without excess calories- emphasizing foods rich in nutrients (protein, vitamins, and minerals), with low calories and low added fats and sugars. -Vegetables, fruits, whole grains, fat-free/low fat milk and milk products, nuts and seeds, sugars, and sodium.

The small intestine

-The organ of digestion and absorption; finishes job of mouth and stomach. 20ft long -Chyme must touch walls of the small intestine to make contact with the secretions and to be absorbed at the proper places. -Ileocecal valve- at end of small intestine, circular muscle; controls the flow of the contents going int to he large intestine (colon) -When chyme arrives there, hormonal messages tell the gallbladder to send its emulsifier, called bile in amounts matched to the amount of fat present. -Other hormones notify the pancreas to release bicarbonate in amounts precisely adjusted to neutralize stomach acid as well as enzymes of the appropriate kinds and amount to continue dismantling whatever large molecules remain. Such messages also maintain persistalisis -Peristalisi is stimulated by presence of roughage or fiber and is quieted by presence of fat (longer time for digestion) -Pancreatic and intestinal enzymes act on bonds that hold the large nutrients together, smaller and smaller units make their appearance in the intestinal fluids. Units that cells can use- glucose, glycerol, fatty acids, and amino acids, among other things are released. Digestive system breaks food down into nutrient components and delivers them to rest of the body. -cells lining small intestine absorb nutrients and deposit them in the blood and lymph. Every molecule of nutrient must traverse one of these cells if it is to enter body fluids -cells are selective: recognize nutirents needed by the body and efficient: absorbed enough nutrients to nourish all the body's other cells. -Intestinal tract lining single sheet of cells and the sheet pokes out into villi. Each villus has to be its own capillary network and lymph vessels so that as nutrients move across the cells, they can independently mingle into the body fluids. Every villus has a brush-like covering of tiny hairs (microvilli) that can trap nutrient partciles -Lining of small intestine, villi, and all is wrinkled into thousands of folds. -Nutrients released early such as simple sugars and water soluble vitamins are absorbed high in the small intestine. Nutrients released more slowly are absorbed further down. -Lymphatic and circulatory systems take over job of transporting them to the cell consumers. Lymph first carries most of the products of fat digestion and fat soluble vitamins, later delivering them to the blood. -Blood carries products of carb and protein digestion, water soluble vitamins, and minerals -By the time the remaining mixture reaches the end of the small intestine, little is left but water, indigestibple residue (mostly fiber) and dissolved minerals.

1.3 A natural agenda for improving nutrition and health

-Things not good for health reflect personal choices, habits, and customs influenced and modified by social forces- lifestyle behaviors and can be changed by motivation -Health promotion- focus on changing human behavior- diet, exercise, rest, relaxation, balance of family, work and play -dietary reccommendation in the US department fo health and human services official health promotion strategy for nation's health. -"Healthy people 2020" action plan- a national health promotion and disease prevention agenda for next ten years with objectives and goals for longer healthier life (social, physocal environment and healthy behaviors across the lifespan)- goals- promote health and reduce chronic disease risk through healthy diets and healthy body weight. 1/2 of American adults- 117 million people suffer from one or more preventable diseases related to poor-quality eating patterns and lack of physical activity. more than 2/3 adults and 1/3 children and adolescence are overweight or obese.

Calorie control

-To maintain a healthy weight- energy intakes should not exceed energy needs

The Small intestine

-Twenty feet long; small in diameter. Where most digestion and absorption occurs -Detects exact composition of food/chyme and secretes the proper enzymes -Pancreatic and intestinal enzymes- nutrient components (glucose, glycerol, fatty acids, amino acids, etc) -Carried from the small intestine by blood and lymph to body cells. -Blood or lymphatic system -"Ase"-enzyme to help breakdown foods. -Surface made up of villi and microvilli= nutrients get absorbed. villi and microvilli (increase surface area of small intestine for absorption) -B and C vitamins= water soluble, glycerol, and carbs, and minerals= water soluable= into the blood -Fats are not water soluble- packaged differently into the lymp system -3 Sections- duodenum- gets secretions from liver and pancreas. -Digestion and absorption most active in the Duodenum What is left: -Some water -Indigestible fiber -Dissolved minerals

How is glucose used by cells

-Used for current energy needs -Stored: Glycogen is stored in muscle and in the liver -Converted to fat Food component (carbohydrate) is broken down in the body to glucose and then stored as liver and muscle glycogen stores or body fat stores.

Benefits of whole grains

-Vitamins, minerals, fiber, and other protective substances (e.g phytonutrients) -Improved insulin sensitivity -Lower risk of metabolic syndrome

More tools for diet planning

-in 1990, Congress passed the Nutrition Labeling and Education Act -Required components: Name of the food, manufacturer info, net quantity, ingredients list- depending order by weight, nutrition facts panel, any of the 8 major allergens in food. -In 2010, FDA requires restaurants with 20+ locations to post calories, sodium, and saturated fat. The food label makeover -FDA made changes in 2016 that manufactuers must implement by June 2018 -Updated serving sizes -Emphasis on calories, including calories and nutrients for entire package on some foods -Added sugars, Vitamin D, and potassium now required; Vitamins A and C now voluntary -"Calories from fat" removed. Nutrient content claims -Calorie free- less than five calories per serving -Good source of fiber: 2.5 g to 4.9 g per serving -Low-fat: three grams of fat or less per serving -Reduced sodium: at least 25 percent lower in sodium than the regular product. Health claim -Statement linking the nutritional profile of a food to a reduced risk of a particular disease -Strict rules established by the FDA. -Products must also identify other contributing facts, e.g exercise -The claim must be phrased to explain the relationship between the nutrient and the disease.

Sugar is linked directly to tooth decay

-rinse brush and floss

Ancient Ancestor's v. The way we eat today

1. Grains (wheat, rice, corn, oats, barely) -Ancient Ancestors'- Rarely Used -Today: 40-90% of total caloric intake 2. Meat -A'As- 30% of total calories (undomesticated wild game, fish) -Today- 12% total calories (domesticated animals) 3. Fruits -AA's: 50% total calories -Today: 6% total calories 4. Vegetables: -AA's: (>100 different species of uncultivated plant foods, roots, tubers) -Today: 5% total calories 5. Fiber -AA's: >100g/d -Today: <20g/day 6. Milk and milk products -AAs: nonexistent after weaning -Today: 1.8 c/day (or 14% total calories) 6. Fats -AA's: ~35% total calores (varied with latitude) -Today: 20-35% total calories 7. Saturated fats -AA's: 5-7.5 total calorie intake. -Today: 11-15% total calorie intake 8. Sugar -AA's: honey when available -Today: 20-30 tsp/day. 9. Sodium -AA's: 600mg/day -Today: ~4,000mg/day 10. Potassium -AA's: 7,000mg/day -Today: ~3,000mg/day 11. Energy intake -AA's: Feast-famine -Today: Food abundance (food available 24 hours a day). 12. Energy Expenditure -AA's: obligatory for survival (probably greater or equal to 3,000 calories a day) -Today: Sedentary (<30 min/d of moderate-intensity physical activity, ~2,000 cal/day).

Layers of the GI tract

1. Mesentery: outer layer of GI tract wall -Protects blood vessels, nerves and lymphatic vessels -Attaches the intestine to the abdominal wall. 2. Mucosa: Inner most layer of the GI tract wall -Secretes gastric juices, digestive enzymes, and mucus. 3. Longitudinal and Circular Muscles -Move the food along the GI tract. -Outer longitudnal muscle and inner circular muscle.

The Mouth

1. Mouth Digestion begins here: -Chewing (mechanical digestion)- physically breakdown food -Saliva moistens food -Salivary amylase (enzyme) begins chemical breakdown of complex carbohydrates. -Food bolus is swallowed.

Digestive Tract Secretions and their Actions

1. Salivary glands - Saliva(salivary fluid eases swallowing) - Salivary amylase (enzyme that breaks down starch 2. Esophagus- mucus (protects lining of esophagus; mucis coats bolus and eases swallowing). 3. Stomach gastric glands -Gastric juice (mixes with bolus) -Hydrochloric acid (uncoils protein) -Pepsin (enzyme that breaks down protein) -Intrinsic factor (essential for absorption of vitamin B12) -Mucus (thick coating that protects the stomach wall from these secretions) 4. Intestinal Cells -Enzymes (break down carbohydrate, fat, and protein). -Mucus (thin coating that protects the intestinal wall) 5. Liver and gallbladder -Bile (emulsifier that separates fat into particles small enough for enzymes to break down) 6. Pancreas -Bicarbonate (neutralizes acidic fluid from the stomach sos intestinal and pancreatic enzymes can work on its contents). -Enzymes (break down carbohydrate, fat, and protein.

Gene

A unit of a cell's inheritance, made of a chemical, DNA, that is copied faithfully so that every time the cell divides, both its offspring get identitcal copies. Genes direct the cells' machinery to make the proteins that form each cells' machinery to make able the cell to do its work.

How well do we eat?

Americans' diets have -Too many calories and too much solid fat, added sugars, refined grains, and sodium. -too few vegetables, fruits, whole grains, dairy products, and oils. Using Myplate to improve nutrient and energy intakes -Impliment a healthy eating plan by: -Choosing nutrient-dense, Whole Foods to get enough nutrients without over doing: vegetables, fruits, legumes, and whole grains, dairy products, seafood, lean meat and poultry, eggs, soy nuts, seeds, and oils. -Choosing foods with little, if any, solid fats and added sugars and ones lower in sodium.

Spotlight: How do you tell if it's nutrition Fact or Nutrition Fiction?

Ask these questions to help evaluate nutrition presented in the media -Where is the study published? -How recent is the study? -What research methods were employed?- Epidemiological study, intervention study, control group, placebo. -What was the size of the study? -Who were the subjects? -Does a consensus of published studies support the results reported in the news?

Veins

Blood vessels that carry used blood from the tissues back to the heart.

Constipation

Bowel movements <3x/week What causes constipation? -Lack of fiber in the diet -Lack of physical activity (particularly in older adults) -Not enough liquids (dehydration) -Medications -Milk -Changes in life (pregnancy, travel) -Over-the-counter laxative abuse -Ignoring the urge to have a bowel movement. How is constipation treated? -Diet: consume 20 to 35 grams of fiber daily. -Lifestyle changes: drink more water, exercise daily, and act on the urge to have a bowel movement -Laxatives: consult a physician before using Hemorrhoids are a serious complication of constipation -Treatment includes warm tub baths several times a day and application of hemorrhoidal cream.

The Food label makeover

Changes to the label -Updating out-of date serving size requirements so they reflect the amounts people actually eat and drink -Emphasizing certain elements: calories, serving sizes, and percent daily value "calories from fat" removed and type of fat present= more useful than total fat info. -Presenting calorie and nutrition information for whole package in addition to per serving on products with more than one serving size but that could be consumed in one sitting. -Requiring info about added sugars. -Listing potation and vitamin D on label. Vitamins A and C= voluntary. -Revising the daily values for a variety of nutrients such as sodium, potassium, calcium, dietary fiber, and vitamin D.

Common Digestive Problems: Choking

Choking Piece of food or small object get caught in throat and block airway -Use care when eating foods that are easy to choke on: Hot dogs, nuts, grapes, raw carrots, popcorn, hard or stick candy -Eat slowly and take small bites -Supervise babies and toddlers when eating; keep small objects that could be swallowed out of reach. -Learn the Heimlich maneuver

Nutrient content claims

Claims such as "low-fat" and "low-calorie" used on food labels to help consumers who don't want to scrutinize the Nutrition Facts panel get an idea of a food's nutritional profile. These claims must adhere to specific definitions set forth by the Food and Drug Administration.

The Nutrients in foods

Classes of nutrients -Carbohydrates -Fats -Proteins -Vitamins -Minerals -Water For growth, maintenance, and repair Essential Nutrients -Must be obtained from food (body does not make). The energy-yielding nutrients -Carbohydrates, proteins, and fats. -What do we mean by "energy"? -Energy=calories=fuel. -4 cals/gram- carbs/protein 9 cals/gram= fat 7 cals/gram= alcohol (not a nutrient) Analyze a meal -45 grams of carbohydrate (CHO) -39 grams of fat (FAT) -7 grams of protein (PRO) -How many total calories? What % of total calories is from: -CHO 180 cals/559 x 100=32% -FAT 351/559 x 100= 63% -PRO 28 cals/559 cals x 100= 5% Vitamins and minerals (not energy yielding) -Regulate the release of energy and other aspects of metabolism -Water (not energy yielding)- medium for the body's processes.

Lipoproteins

Clusters of lipids associated proteins that serve as transport vehicles for lipids in blood and lymph

4.3 The Complex Carbohydrates: Starch and Fibers

Complex Carbohydrates Polysaccharides: starch and fiber. Cellulose- plants themselves Glycogen- stored in body. Polysaccharides: long chain Starch: 300 glucose molecules long -Sources: grains, peas, beans, legumes, root vegetables, and tubers Stables grain: asian nations: rice; Canada, US and Europe: wheat. Polysaccharides: -Fiber Benefits: Increase bulk, Fuller longer, slows glucose absorption, reduces cholesterol, helps with bowel movement -Soluble -Insoluble

Solid fats

Fats that are solid at room temperature. These fats may be visible or may be a constituent of foods such as milk, cheese, meats, or baked products and must have a high percentage of saturated fatty acids. Common solid fats= butter, beef fat, chicken fat, pork fat (lard), stick margarine, and shortening. The fat in whole milk is also considered to be solid fat because it is solid at room temperature but suspended in milk by the process of homogenization.

Gastrointestinal (GI) Tract and Accessory Organs

GI tract (the path food takes through the body-30 ft long): 1. Mouth 2. Esophagus 3. Stomach 4. Small intestine 5. Large intestine (GI tract- the path food takes through the body) Accessory organs: 1. Liver 2. Gallbladder 3. Pancreas

ChooseMyPlate: ten tips to a great plate

Grains: make 1/2 of your grains whole. eat at least 3oz of whole grain cereals, breads, crackers, rice or pasta every day. -1 oz is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 of cooked rice, cereal or pasta. -Eat 6oz every day. Vegetables: Vary your veggies eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. -Eat more orange vegetables like carrots and sweet potatoes. -Eat more dry beans and peas like pinto beans, kidney beans, and lentils -Eat 2 1/2 cups every day. Fruits: Focus on fruits -eat a variety of fruit -Choose fresh, frozen, canned, or dried fruit. -Go easy on fruit juices -Eat 2 cups every day. -1/2 cup is equivalent to: 1/2 cup fresh, frozen, or canned -1 medium fruit. -1/4 cup of dried fruit -1/2 cup fruit juice. Dairy: get your calcium-rich foods -Go lowfat or fat free when you choose milk, yogurt, and other milk products -If you dont or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages. -1 cup= 1 1/2oz natural cheese or 2 oz processed cheese. -Get 3 cups every day; for kids aged 2 to 8 it's 2. Protein foods: Go lean with protein - choose low-fat or lean meats and poultry -Bake it, broil it, or grill it. Vary your protein routine- choose more fish, beans, peas, nuts, and seeds. -1 oz= 1oz meat, poultry, or fish; `1/4 cup cooked dry beans; 1 egg; 1 tbsp peanut butter; 1/2 oz nuts/seeds -Eat 5 1/2 oz every day.

Hiccups

Hiccups occur when diaphragm spasms What causes hiccups? -Hot and spicy foods and liquids -Noxious fumes -Pneumonia -Swallowing air -Excess smoking and drinking alcohol -Excitemetn and stress; mental health issues -Nerve irritation -Surgery, especially abdominal surgery -What suggestions are there for "curing" hiccups?: Holding breath, drinking water.

Nutrition Action: Do your genes affect what's in your jeans?

Human physiology predates fast foods, convenience foods, and sedentary workplaces and lifestyles: human gene pool has been programmed to perform in ancient surroundings. -Before development of agriculture, before domestication of animals.

The Savvy Diner: You can afford to eat nutritious foods- tips

Is it more expensive to eat healthy? -Yes- more quality, organic -No- because more for your money (more servings) Is convenience a friend or foe? -How much are you willing to pay for convenience? Shopping tips 1. buy local foods and fresh foods in season 2. shop from a list to help avoid buying unnecessary items 3. Read the ingredients list and Nutrition fats label on packaged foods 4. Use "sell by" and "best if used by" dates to ensure quality and freshness 5. Shop the perimeter of the grocery store. 6. Magazines for food nutrition.

Culture

Knowledge, beliefs, customs, laws, morals, art, and literature acquired by members of a society and passed along to succeeding generations.

Food lists

Lists of foods with serving sizes specified (formerly exchange lists). The foods on a single list are similar with respect to nutrient and calorie content and thus can be mixed and maintained in the diet. For diabetes and weight management (ex).

Nutrition and Health Promotion

Malnutrition -Excess, deficiency, or imbalance of calories or nutrients -Diet-related diseases: heart disease, cancer, stroke, diabetes, and hypertension Overnutrition -Calorie of nutrient overconsumption (Problem with Americans) -Contributes to obesity and dental disease -Leads to increased deaths, hospitalization, disability, and poor quality of life. -heart disease-leading cause of death related to diet. -Nutrition linked to what you've been eating over a lifetime. Degenerative disease: chronic disease characterized by deterioration of body's organs as a result of misuse and neglect -Contributing factors: poor eating habits, smoking, lack of exercise, and other lifestyle habits. -Examples: heart disease, cancer, osteoporosis and diabetes. Lifestyle elements for optimal quality of life and longevity -Avoiding excess alcohol -Not smoking -Maintaining a healthful weight -Exercising regularly -Sleeping seven to eight hours a night -Eating breakfast- blood sugar replenishment. -Eating nutritious, regular meals.

Food labels

Must contain 5 components 1. name of food, statement of identity, 2. Names of manufacturer, packer, distributer, and firms contact information. 3. Net contents of package- quantifies and helps you compare prices. 4. Ingredients list with items in decending order by weight. -Disclosing food allergies in: ingredients list, separate "contains" statement, next to or after ingredients list, nutrition facts panel.

Prebiotics

Non-digestible carbohydrate, such as fermentation dietary fiber (found in such foods oatmeal, flax, legumes), that are resistant to digestion in humans, bit can be fermented intestinal bacteria, serve as food for beneficial probiotic bacteria, and favor the growth of beneficial bacteria over harmful bacteria in the digestive tract.

Phytochemicals

Nonnutritive compounds in plants that confer color and other characteristics. Some phytochemical provide health-protecticting benefits in the body.

The Savvy Diner: Eating Pattern for Longevity

Researchers studied Oiknawans' eating habits and lifestyles -Enough is enough: hara hachi bu (eat until 80 percent full) -Moderation and a healthful lifestyle: do not smoke, eat until 80% plant-based diet: unrefined whole grains, soy, vegetables, and fruits, good fats, remain active -Okinawans' psychological and spiritual health: Socially engaged: strong bonds with family and friends -Strong sense of purpose The Oinkawan elders' eating habits -500 calories less per day than americans -Plenty of whole grains, 3.5 cups of vegetables, and 2 cups of fruits a day -Seaweed, cold water fish, and other seafood choices at least three times a week. -Soy foods in daily diet; poultry, eggs, pork beef, and other meats in moderation -Plenty of water and tea; alcohol in moderation -Very few sweets.

Carbohydrate Basics

Roles of carbohydrates -Primary role: provide the body with energy (calories) -4 calories per gram -Preferred fuel for the brain and nerves -Provide an energy reserve- gylcogen -Serves as raw materials for other compounds -Supply the body with fiber: sweetened food that we eat. Carbohydrates come from plants (except milk) Carbohydrates -Simple CHO (monosaccharides, disaccharides) Complex CHO (poly saccharides, starch, fiber)

Accessory Organs of Digestion

Salivary glands -Start carb digestion Liver -Produces bile to break down fats and filters. Gallbladder -Stores and concentrates bile -Sphincter of Oddi controls bile release into the small intestine (Liver and gallbladder work together for fat absorption) Pancreas -Has endocrine and exocrine functions -Pancreatic amylase breaks down complex carbs . Releases bicarbonate (neutralizing stomach acid) and enzymes finishing breakdown of carbs. -Insulin (sugar regulation when high) and Glucagon (release sugars in blood when low). Metabolism Catabolism (breakdown of body components stored into glucagon- glucose) and Anabolism (Breakdown of food consumed for energy)

4.2 The simple carbohydrates: Monosaccharides and dissaccharides

Simple carbohydrates: -Monosaccharides: single sugars (1) -Disaccharides: paired sugars (1+1) Monosaccharides (basic building blocks) -Glucose- in fruits, sweetness. Fructose- fruit, honey, corn syrup. Galactose- milk Disaccharides (paired) Sucrose: table sugar -Glucose and fructose Lactose: milk sugar -Glucose and galactose Maltose: malt sugar -Glucose and glucose

Daily limit of calories for other uses or discretionary calories

The balance of calories remaining in a persons' energy allowance, after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient dense foods.

Introduction

The body is composed of millions of cells -Cells' most basic needs are: for energy (or fuel), oxygen, and water -Essential nutrients must be supplied by the foods we eat. -Organization within the body: Cells- tissues- organs-body systems

The Health effects of fiber

Soluble fiber -(more fermentable): gums, pectins, mucligaes, psyllium, some hemicelluloses, algal substances (e.g, carrageenan) -Action in the body: increased satiety -Lower blood cholesterol by binding bile -Slow glucose absorption -Fermentable fibers yield small fatty acids as energy source for colon -Possible health benefits: help with weight managment, lower risk of heart disease, improve blood glucose tolerance and lower risk of diabetes, lower risk of colon and rectal cancer -Food sources: barley, rye, oats, oat bran, apples, citrus, legumes, seaweeds, many vegetables (broccoli, cavorts, corn, potatoes), seeds, fibers used as food additives. Insoluble (less fermentable): Cellulose, hemicellulose, lignin, resistant starch -Action in the body: increased bull enlarges and softens stools and aids intestinal motility, speed transit time through intestines, increased bulk increases feelings of fullness. -Possible health benefits: Reduce risk of constipation, hemorrhoids, appendicitis, diverticulitis, -Lower risk of colon and rectal cancer -Help with weight management -Food sources: Wheat bran, whole grain products, brown rice, fruits, legumes, many vegetables (cabbage, Brussels sprouts, carrots), nuts, seeds, fibers used as food additives.

Added sugars

Sugars and other caloric sweetners that are added to foods during processing or preparation. Added sugars do not include naturally occurring sugars such as those found in milk and fruits.

Normal swallowing and choking

Swallowing: the epiglottis closes over the lynx, blocking entrance to the lungs via the trachea. Choking: A choking person cannot speak or gasp because food lodged in the trachea blocks the passage of air.

EAR (Estimated Average Requirement)

The amount of a nutrient that is estimated to meed the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA.

Daily Value

The amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet. The % daily values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthy diet.

RDA (reccomended dietary allowance)

The average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97 to 98%) healthy individuals of a specific age and gender.

Requirement

The minimum amount of a nutrient that will prevent the development of deficiency symptoms. Requirements differ from the RDA and AI, which include a substantial margin of safety to cover the requirements of different individuals.

Maintaining blood glucose levels

When blood glucose levels rise: pancreas releases insulin, cells respond by making glycogen or fat When blood glucose is too low: pancreas releases glucagon, glucose is taken from storage to provide energy.

Cells

The smallest units in which independent life can exist. All living things are single cells or organisms made of cells.

Peristalsis

The wavelike squeezing motions of the stomach and intestines that push their contents along the digestive tract.

Microvilli

Tiny hairlike projects on each cell of the intestinal tract lining that can trap nutrient particles and translocate them into the cells.

Antioxident Nutrients

Vitamins and minerals that protect other compounds from damaging reactions involving oxygen by themselves reacting to oxygen. The antioxidant nutrients are vitamin C, E, and beta-carotene. The mineral selenium also has a role in antioxidant reactions in the body.

Metabolism

Total of all chemical reactions that go on in living cells.

Calorie

Unit used to measure energy

Introducing the MyPlate food planning tool

Using Myplate to achieve a healthy lifestyle Key components in achieving a healthy lifestyle -acitivty -variety -proportionality -moderation -personalization -gradual improvement Use the simplicity of MyPlate to build a healthful diet- steps to meeting personal energy needs and promoting a healthy weight -Step 1: estimate your daily energy needs -Step 2: build your daily eating plan -Step 3: let MyPlate guide your food choices

Probiotics

Using microorganisms (friendly bacteria) that when consumed in products such as yogurt, are intended to have health benefits for the body, such as helping to maintain or restorative desirable numbers of beneficial bacteria in the digestive tract.

Bicarbonate

a chemical that neutralizes acid; a secretion of the pancreas

Emulsifier

a compound with both water-soluble and fat-soluble portions that can attract lipids into water to form an emulsion.

Nutrition Facts Panel

a detailed breakdown of the nutritional content of a serving of a food that must appear on virtually all packaged foods sold in the United States

Calorie control

a feature of a diet that achieves balance between calories consumed in foods and beverages and calories expended through physical activity

Social group

a group of people, such as a family, who depend on one another and share a set of norms, beliefs, values, and behaviors

Insulin

a hormone from the pancreas that helps glucose enter cells from the blood