Nutrition Chapter 1

obesity

-a condition characterized by the accumulation of too much body fat -a risk factor for numerous health problems, including heart disease, certain cancers, type 2 diabetes, and hypertension

lifestyle

-a person's usual way of living that includes dietary practices, physical activity habits, use of drugs such as tobacco and alcohol, and other typical patterns of behavior -can increase or reduce your chances of developing a chronic disease or delay its occurrence for years, even decades -bad ones: poor diet, cigarette smoking, excess alcohol consumption lead to heart disease, stoke, forms of cancer

risk factor

-a personal characteristic that increases your chances of developing a chronic disease -includes genetic background or family history, age, environmental conditions, psychological factors, access to health care, and lifestyle practices

antioxidant

-a type of phytochemical that often reduces risks of heart disease and certain cancers -protects cells and their components from being damaged or destroyed by exposure to certain harmful environmental and internal factors

man v woman

-average healthy young man and woman have similar amounts of vitamins, minerals, and carbs in their bodies -women have less water and protein and more fat

food

basic human need for survival

poor diet and lack of physical activity

can result in obesity

nutrients

chemicals necessary for proper body functioning

essential nutrient

nutrient that must be supplied by food

physiological

refers to the functioning of the body

carotenoids

-alpha-carotine, beta-carotene, lutein, lycopene, zeaxanthin -rich food sources: --orange, red, yellow fruits and vegetables --egg yolks -biological effect: --may reduce risk of certain cancers --may reduce risk of macular degeneration (a major cause of blindness)

megadose

-an amount of a vitamin or mineral that is at least 10 times the recommended amount of nutrient -when taken in high amounts, many vitamins behave like drugs and can produce unpleasant and even toxic side effects

alkaloids

-caffeine -found in: coffee, tea, kola nuts, cocoa -biological effect: stimulant

capsaicinoids

-capsaicin -found in: chili peppers -biological effects: may provide some pain relief

nutrient classes

-carbohydrates -fats and lipids -proteins -vitamins -minerals -water

energy density

-describes the energy value of a food in relation to the food's weight -high-fat foods are energy dense because they are concentrated sources of energy

nutrient-dense

-foods that contain more vitamins and minerals in relation to its unhealthy fat, added sugar, and/or alcohol contents -includes broccoli, leafy greens, fat-free milk, orange juice, lean meats, and whole-grain cereals -a nutritious diet contains a variety of these foods

empty-calorie

-foods that contributes a large portion of its energy from unhealthy solid fat, added sugar, and/or alcohol -intake of these should be limited -eating too many of these foods may displace more nutritious foods from the diet -consuming too much food energy in relation to one's needs can result in depositing excess body fat

fructooligosaccharides

-found in: onions, bananas, asparagus, wheat -biological effects: may stimulate the growth of beneficial bacteria in the human intestinal tract

ten leading causes of US deaths

-heart disease -cancer -chronic lower respiratory infection -stroke -accidents -alzheimer's -diabetes -influenza and pneumonia -kidney disease -suicide

calorie

-heat energy necessary to raise the temperature of 1g (1mL) of water 1 degree Celsius -such a small unit of measurement -the unit that describes the energy content of food

organosulfides

-isothiocyanates, indoles, allylic sulfur compounds -found in: --garlic, onions, leeks, cruciferous vegetables (broccoli, cauliflower, cabbage, kale, bok choy, collard and mustard greens) -biological effect: --antioxidant effects --may improve immune system functioning and reduce the risk of heart disease

common metric prefixes in nutrition

-kilo: one thousand -deci: one tenth -centi: one hundredth -milli: one thousandth -micro: one millionth

macronutrients

-nutrients needed in gram amounts daily and that provide energy -carbohydrates, proteins, and fats

moderation

-obtaining adequate amounts of nutrients while balancing calorie intake with calorie expenditure -requires planning meals and setting aside time for physical activity daily -can help you achieve your health and fitness goals -if you overeat during a meal or snack, you can regain dietary moderation and balance by eating less food and exercising more intensely during the next 24 hours

phenolics

-quercetin: apples, tea, red wine, onions, olives, raspberries, cocoa -catechins: black and green tea, chocolate, plums, apples, berries, pecans -naringenin, hesperitin: citrus fruits -anthocyanins: red, blue, or purple fruits and vegetables -reservatrol: red wine, purple grapes and grape juice, dark chocolate, cocoa -isoflavonoids: soybeans and other legumes -lignans: flaxseed, berries, whole grains, bran, nuts -tannins: tea, coffee, chocolate, blueberries, grapes, persimmons -ellagic acid: raspberries, strawberries, cranberries, walnuts, pecans, pomegranates -monterpenes: oranges, lemons, grapefruit, cherries -biological effect: --antioxidant activity --may inhibit cancerous growth --may reduce risk of heart disease

glycosides

-saponins -found in: cihckpeas, beans, oats, grapes, olives, spinach, garlic, quinoa -biological effects: may kill certain microbes, inhibit certain cancers, and reduce risk of heart disease

physiological dose

-the amount of a nutrient that is within the range of safe intake and enables the body to function optimally -consuming less than this can result in marginal nutritional status

kilocalorie

-the heat energy needed to raise the temperature of 1000g of water 1 degree Ceksius -a gram of carbohydrate and a gram of protein each supply about 4kcal -a gram of fat provides about 9 kcal -a gram of alcohol has about 7 kcal

cell

-the smallest living functional unit in an organism, such as a human being -do not need food to survive, but need the nutrients in food to carry out their metabolic activities

dietary supplement

a product (excluding tobacco) that contains a vitamin, a mineral, an herb or other plant product, an amino acid, or a dietary substance that supplements the diet by increasing total intake -some, such as vitamins and certain herbs, can have beneficial effects on health

hypertension

chronic high blood pressure

phytochemicals

compounds made by plants that are not nutrients, or nonnutrients

poor eating habits

contribute to heart disease, cancer, stroke, and type 2 diabetes

chemistry

he study of the composition and characteristics of matter, and changes that can occur to it

instinct

humans have no instinctual drive that enables you to select the appropriate mix of nutrients your body requires for proper functioning

body fat

increases when a person's energy intake is more than needed, especially for physical activity

carbohydrates

major function: energy (most forms)

water

major functions: -maintenance of fluid balance, regulation of body temperature, elimination of wastes, and transportation of substances -participation in many chemical reactions

proteins

major functions: -production of structural components, such as cell membranes, and functional components, such as enzymes -cellular development, growth, and maintenance -regulation of body processes (Certain chemical messengers, for example) -immune function and fluid balance -energy

vitamins

major functions: -regulation of body processes, including cell metabolism -maintenance of immune function, production, and maintenance of tissues, and protection against agents that can damage cellular components

minerals

major functions: -regulation of body processes, including fluid balance and metabolism -formation of certain chemical messengers -structural and functional components of various substances and tissues -physical growth, maintenance, and development

lipids

major functions: -energy (Fat) -cellular development, physical growth and development -regulation of body processes (certain chemical messengers, for example) -absorption of certain vitamins

dietary guidelines

older Americans who followed nationally recommended dietary guidelines had a 20-25% lower likelihood of dying

fruits and vegetables

people can reduce their chances of developing serious diseases that contribute to premature deaths by consuming more fruits, vegetables, unsalted nuts, low fat dairy products, and whole grain cereals as well as exercising regularly

cigarette smoking

primary cause of preventable cancer deaths

deficiency disease signs

rashes, failure to grow properly, and elevated blood pressure

deficiency disease

state of health that occurs when a nutrient is missing from the diet

deficiency disease symptoms

subjective complaints of ill health that are difficult to observe and measure, such as dizziness, fatigue, and headache

nonnutrients

substances that are not nutrients, yet may have healthful benefits

refined foods

the more refined a food is, the more processing it has undergone before it reaches your plate and thus loses vitamins, minerals, and other beneficial naturally occurring substances

nutrition

the scientific study of nutrients and how the body uses them

metabolism

the total of all chemical processes that occur in living cells, including chemical reactions (changes) involved in generating energy, making proteins, and eliminating waste products

scurvy

the vitamin C deficiency disease

diet

usual pattern of food choices

micronutrients

vitamins and minerals