PED-116 Chap. 8 - Nutrition

osteoporosis is

a condition in which the bones become extremely thin and brittle and break easily, due largely to insufficient calcium intake

anemia is

a deficiency in the oxygen-carrying material in the red blood cells

organic

a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation and other practices

MyPlate is

a food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients

Kilocalorie

a measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree C; commonly referred to as a calorie

Glycemic index is

a measure of how a particular food affects blood glucose levels; a food that has a rapid effect on blood glucose levels is said to have a HIGH blycemic index

pathogen is

a micro-organism that causes disease

phytochemical is

a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means plant

hydrogenation is

a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

Glucose is

a simple sugar that is the body's basic fuel (monosaccharide)

Daily Values refers to

a simplified version of the RDAs used on food labels; also included are values for nutrients with no established RDA

antioxidant is

a substance that protects against the breakdown of food or body constituents by free radicals; antioxidants' actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules

Fructose is

a very sweet sugar that is found in fruits (monosaccharide)

cholesterol is

a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones

free radical is

an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke

Micro nutrient

an essential nutrient required by the body in minute amounts

Carbohydrates are

an essential nutrient; sugars, starches, and dietary fib er are all carbohydrates

Examples of saturated fats are

animal fats, butter, cheese, palm and coconut oils

high-density lipoprotein (HDL) is

blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

low-density lipoprotein ((LDL) is

blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls

energy balance equation

calories in versus calories expended

vitamins are

carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and porcesses in the body

Examples of trans fats are

deep-fried fast food, margarine, cookies and crackers, processed snacks and sweets

soluble (viscous) fiber is

fiber that dissolves in water or is broken down by bacteria in the large intestine (fruits, legumes, oat/oat bran, barley)

insoluble fiber is

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine (wheat bran or psyllium seed)

Fiber is found in

fruits, vefetables and grains; is nondigestible carbohydrates provided by plants, facilitates elimination

minerals are

inorganic compounds needed in relatively small amounts for the regulation, growth, and maintenance of body tissues and functions

dietary fiber is

nondigestible carbs and lignin that are intact in plants

functional fiber is

nondigestible carbs either isolated from natural sources or synthesized; these may be added to foods and dietary supplements

Examples of monounsaturated fats are

olive, canola and safflower oils, avocados, olives, peanut butter, many nuts including almonds, cashews, pecans and pistachios

Simple carbohydrates are

single sugar molecules (monosaccharides) and double sugars (disaccharides)

Complex carbohydrates include

starches and most types of dietary fiber. Starches are found in grains (wheat, rye, rice, oats, barley, etc.); legumes (dried beans, peas and lentils); and tubers (potatoes and yams)

Disaccharides, pairs of single sugars, include

sucrose (table sugar: fructose + glucose maltose (malt sugar: glucose + glucose Lactose (milk sugar: galactose + glucose

Whole grain means

the entire edible portion of a grain, including the germ, endosperm, and bran; probessing removes parts of the grain, often leaving just the endosperm

Galactose is

the sugar in milk (monosaccharide

total fiber is

the total amount of dietary fiber and functional fiber in the diet

food irradiation is

the treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life

cruciferous vegetables are

vegetables of the cabbage family, including cabbage, broccoli, brussel sprouts, kale and cauliflower;

Trans fatty acid (trans fat)

A type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity

Macro nutrient

An essential nutrient required by the body in relative large amounts.

Protein

An essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy

Dietary Reference Intakes (DRIs)

An umbrella term for four types of nutrient standards: AI - Adequate intake EAR - Estimated Average Requirement RDA - Recommended Dietary Allowance UL - Tolerable Upper Intake

Water - vital but often ignored

Body composed of 50-60% water.

polyunsaturated Omega-6 fats include

Corn, soybean and cott0nseed oils, margarine, mayonnaise, and salad dressings

polyunsaturated Omega-3 fats include

Fatty fish such as salmon, white albacore tuna, mackerel, anchovies and sardines; lesser amounts in walnuts, soybean oil, dark green leafy vegetables; best sources of fats

Percent of daily recommended calories from carbs, fats and protein AMDR: Acceptable Macronutrient Distributions Ranges 1600 to 2800 calorie diet)

Nutrient: AMDR Protein 10-35% Fat 20-35% Carbohydrates 45-65%

Daily recommended intake of carbs, fats and protein

Protein: Men: 56 grams; Women: 46 grams Fat: Linoleic acid: Men: 17 grams; Women 12 grams Fat: Alpha-linoleic: Men: 1.6 grams; Women: 1.1 grams Carbohydrate: Men: 130 grams; Women: 130 grams

Essential nutrients

Substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. These nutrients include: Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water

Amino acids

The building blocks of proteins

Digestion

The process of breaking down foods into componants the gastrointestinal tract can absorb and the body can use.

Nutrition

The science of food an how the body uses it in health and disease

legumes are

Vegetables such as dried beans and peas that are high in fiber and are also important sources of protein

Water soluble vitamins (9) include:

Vitamins: Biotin, Folate, Niacin, Pantothenic acid, Riboflavin, Thiamine, B6, B12, C

Fat soluble vitamins (4) include:

Vtitmins A, D, E, & K