Nutrition Exam 1 (Ch. 1, 2, 3)

Calorie (uppercase "C")

Used on nutrition labels to express the energy content of food

Four components of a healthy diet

• Adequacy • Balance • Variety • Moderation

Food to eat

• At least 6oz of grain (3 whole grain) • 2 1⁄2 cups of vegetables • 2 cups of fruits • 3 cups of milk • 5 1⁄2 oz meat • 6 tsp of vegetable oils

Nonessential nutrients

• Can be made in sufficient quantities in the body to meet the body's requirements and to support health

Six classifications of nutrients found in food and in the body.

• Carbohydrates • Fats (lipids) • Proteins • Vitamins • Minerals • Water

Kilocalories per gram of carbohydrates

4

Kilocalories per gram of protein

4

Kilocalories per gram of alcohol

7

Kilocalories per gram of fat

9

Non-nutrient source of energy

Alcohol

Estimated Energy Requirements (EER)

Amount of daily energy needed to maintain a healthy body and meet energy needs based on age, gender, height, weight, and level of activity

Kilocalorie (kcals)

Amount of energy required to raise the temperature of 1 kilogram of water 1 degree celsius

energy dense

Are foods with lots of calories but low nutrients. High in energy but low in weight or volume.

3 nutrient claims

Health claims, nutrient content claims, and structure/function claims

1 kilocalorie is equal to

1,000 calories (lowercase "c")

Acceptable Macronutrient Distribution Ranges (AMDR)

Ensure that intake of nutrients is adequate and proportionate to physiological needs. - Carbohydrates - 45-65% of daily kcal - Fats - 20-35% of daily kcal - Proteins - 10-35% of daily kcal

Water

Makes up the majority of all body fluid Part of every cell in the body Key body functions • Essential during metabolism • Digestion and absorption - Transport medium that delivers nutrients and oxygen to cells and excretes waste products through urine • Maintenance of body temperature • Lubricant for joints, eyes, mouth, and intestinal tract • Cushions vital organs Can not be stored, must replenish daily

Carbohyrates

Body's main source of energy Supply glucose • Primary source of energy for several body cell types - Red blood cells - Brain cells

Proteins

Can be used as energy, but not usually the primary source Contain nitrogen and some contain sulfur Make amino acids, the basic building blocks • Used to synthesize, grow, and maintain tissue Primary source of tissues in muscle, bones, and skin Participate as neurotransmitters Play a role in the immune system Act as enzymes • Catalysts and control chemical reactions

Credible Nutrition Research

Diet trends change frequently Scientific knowledge about nutrition is more consistent • Based on a consensus of research information • Peer reviewed journals • On animals or humans?

Vitamins and Minerals

Do not provide energy Involved in numerous key functions in the body • Metabolism regulation • Function as coenzymes - Substances that facilitate the activity of enzymes • Essential to the structure and function of hard and soft tissues Deficiencies • Fatigue • Stunted growth • Weak bones • Organ damage

Lipids

Fats (triglycerides), oils, phospholipids, and sterols Insoluble in water Triglycerides • Source of energy during rest and sleep • Storage form for excess energy - Adipose tissue beneath the skin and around several organs • Found in margarine, butter, oils, and animal products

Three energy nutrients

Carbohydrates, fats and proteins are referred to as the three energy-yielding nutrients because they provide your body with energy that is measured in calories.

Nutrient

Compounds in food that the body requires for proper growth, maintenance, and functioning

How nutrition affects health

Compounds in foods that sustain body processes • Building blocks • Energy

Organic Nutrients

Contain carbon or carbon-carbon bonds. Carbohydrates, proteins, lipids, and vitamins are organic nutrients

Inorganic Nutrients

Minerals and water do not contain carbon and are classified as inorganic compounds

Describe the principles in the 2010 Dietary Guidelines for Americans

My plate

segmentation

Shifts food back and forth along the GI tract - Allows contact with surface of small and large intestine and increase absorption

peristalsis

Squeezes food through the GI tract

Elimination

The excretion of undigested and unabsorbed food through the feces

Digestion

The process of breaking down food into individual molecules small enough to be absorbed through the intestinal wall

Transport

The process of moving absorbed nutrients throughout the body through the circulatory and lymph systems

Absorption

The process of moving nutrients from the gastrointestinal (GI) tract into the bloodstream

Nutrition

The science that studies how nutrient and compounds in food nourish the body and affect body functions and overall health

Estimated Average Requirement (EAR)

a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.

Adequate Intake (AI)

a value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people—used when an RDA cannot be determined.

Current nutritional state of the American diet

• Eat too much protein, sugar, sodium, and saturated fat • Eat too little fiber and some vitamins (especially A and E) and minerals (especially calcium) • Approximately 40% eat the minimum of five fruits and vegetables per day • Sugar accounts for 30% of carbohydrate intake • Fat intake is about 33% of our diet • 40% take a vitamin or mineral supplement per day • 90% of meals are eaten away from home • 50% never eat meals as a family

pancreas

• Endocrine function - releases hormones to maintain blood glucose levels • Exocrinefunction - secretes digestive enzymes into the small intestine

Micronutrients

• Essential nutrients the body needs in smaller amounts • Vitamins and minerals

Tolerable Upper Intake Level (UL)

• Highest amount of a nutrient that is unlikely to cause harm if consumed daily • Consumption above this level increases risk of toxicity • Not all nutrients have ULs

liver

• Is the first organ to receive absorbed nutrients from the portal vein • Is essential in carbohydrate metabolism • Produces proteins • Manufactures bile salts that are used to digest fats • Is the site of alcohol metabolism • Removes and degrades toxins and excess hormones

Nutrient dense

• Measurement of the nutrients in a food compared to the kilocalorie content • High in nutrients and low in kilocalories • Provide more nutrients per kilocalorie • Low in fat and added sugar

Essential nutrients

• Must be consumed from food • Cannot be made in the body in sufficient quantities to meet its needs and to support health

Food labels

• Name of food • Net weight, the weight of the food in the package, excluding weight of the package or packing material • Name and address of the manufacturer or distributor • List of ingredients in descending order by weight

Macronutrients

• Nutrients the body needs in large amounts • Include the energy-containing carbohydrates, lipids, proteins, and water

gallbladder

• Receives bile from the liver via common hepatic duct • Releases bile into small intestine via common bile duct

Recommended Dietary Allowance (RDA)

• Recommendation for each nutrient that should meet the needs of nearly all (97 to 98%) of the individuals in a specific gender and age group • Higher than the EARs • Not available for all nutrients

Good Nutrition

• Reduces the risk of the leading causes of death • Helps prevent harmful diseases and conditions • Reduces the risk of developing obesity, diabetes, and high blood pressure

Hormones

• Regulate digestion by controlling - The release of gastric and pancreatic secretions - Peristalsis - Enzyme activity

Primary Roles of the Individual Nutrients

• Supply energy • Regulate metabolism • Provide structure

What drives food choices?

• Taste and enjoyment are the primary drivers • Food availability and culture • Habit • Advertising • Food trends • Limited time • Convenience • Emotions • Perception of healthy and unhealthy