Ch. 8 Nutrition

Single sugar molecules (monosaccharides):

- glucose (common in foods) - fructore (fruits) - galactose (milk)

How many calories do people need/ day to meet their energy needs?

2,000

unsaturated fats

A fat that is liquid at room temperature and found in vegetable oils, nuts, and seeds.

Polyunsaturated fat

A kind of fat often found in plant products that contains numerous double bonds between the carbons in the hydrocarbon tails of the fatty acids.

Saturated fat

A lipid made from fatty acids that have no double bonds between carbon atoms - solid at room temperature

Insoluble fiber, physhiological effects

Adds bulk to stool. Helps food pass more quickly through the digestive tract. Helps prevent constipation Ex: Whole wheat and other whole grains, wheat bran, vegetables

essential amino acids

Amino acids that are needed, but cannot be made by the body; they must be eatin in foods (9)

Saturated Polyunsaturated— omega-6 b Corn and cottonseed oils (often used in margarine, mayonnaise, and salad dressings)

Animal fats (especially fatty meats and poultry fat and skin); butter, cheese, and other high-fat dairy products; palm and coconut oils

Polyunsaturead — omega-6 b Corn and cottonseed oils (often used in margarine, mayonnaise, and salad dressings)

Corn and cottonseed oils (often used in margarine, mayonnaise, and salad dressings)

13. Differentiate between a complete and incomplete protein

Foods are "complete" protein sources if they supply all essential amino acids. • Meat, fish, poultry, eggs, milk, cheese, and soy provide complete proteins. • Good sources of protein for a plant-based diet include soy, legumes, nuts, and whole grains; quinoa, spelt, wild rice, Khorasan wheat, and amaranth are among the whole grains highest in protein. "Incomplete" protein sources provide fewer amino acids. • Plant sources such as nuts and legumes are good sources of most amino acids but are usually low in one or more. • Legumes: vegetables such as beans, p

11. List the major functions of protein in the diet.

Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy ex: Meat, fish, poultry, eggs, milk, legumes, nuts

essential fatty acids, = polyunsaturated . Food fats are usually composed of both saturated and unsaturated fats. • Saturated fats: fatty acids found mostly in animal products and tropical oils; usually solid at room temperature. • Unsaturated fats: fatty acids found primarily in plant foods; usually liquid at room temperature. • Depending on their structure, unsaturated fatty acids are further divided into monounsaturated and polyunsaturated

Linoleic acid = omega-6 fatty acid, Alpha-linolenic acid = omega-3 fatty acid

4. Differentiate between macronutrients and micronutrients.

Macronutrient: an essential nutrient required by the body in relatively large amounts - water - protein - fat - carbs Micronutrients: an essential nutrient required by the body in minute amounts § Vitamins - do not provide any energy § Minerals

1. Chararcterize typical American diet

Many Americans consume sufficient or excess calories but not enough of all essential nutrients. Nutrient density is an important concept: • Nutrient-dense foods are those that are high in essential nutrients but may be relatively low in calories (for example, fresh fruit).

How can adequate protein intake can be calculated ? by multiplying your body weight in pounds by 0.36. • If you weigh 180 lbs, you should consume at least 65 grams of protein per day. • Most Americans meet or exceed the protein intake needed. • The extra energy from protein is synthesized into fat for storage or burned for energy

Multiply yourr body weight in pounds by 0.36 for instance, if you weigh 80 lbs, you can consume at least 65 grams of protein / day

2. Define the terms "nutrient" and "Calorie."

Nutrient: - A specific substance found in food that performs one or more necessary biological functions in the body - Nutrients are released in the body through digestion

Monounsaturated

Olive, canola, and safflower oils; avocados, olives; peanut butter (without added fat); many nuts, including almonds, cashews, pecans, and pistachios

5. List the Caloric/energy content of the fuel nutrients

Proteins: 4 calories/ gram Carbs: 4 calories/ gram Fats: 9 calories/ gram

17. List the major functions of water in the human diet.

Provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products ex: fruits, vegetables, liquids

EFFECTS/EXAMPLES SOLUBLE FIBER INSOLUBLE FIBER Soluble fiber, phsyiologicacl effects

Slows digestion and nutrient absorption. Helps prevent a rapid rise in blood glucose following a meal. Improves blood cholesterol levels Ex: Oat bran, barley, nuts, lentils, beans, apples, berries

Trans

Some frozen pizza; some types of popcorn; deep-fried fast foods; stick margarines, shortening; packaged cookies and crackers; processed snacks and sweets

8. List the major functions of carbohydrate in the diet

Supplies energy to cells in the brain, nervous system, and blood. supply energy to muscles during exercise ex: Grains (breads and cereals), fruits, vegetables, milk, and natural and added sugars

14. List the major functions of fat (as a nutrient) in diet.

Supply energy; insulate, support, and cushion organs; provide medium for absorption of fatsoluble vitamins ex: Animal foods, grains, nuts, seeds, fish, vegetables

Low-density lipoprotein (LDL)

a lipoprotein containing a moderate amount of protein and a large amount of cholesterol - "bad" cholesterol

High-density lipoprotein (HDL):

a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of thhe artieries; "good" cholesterol

Kilocalorie: a measure of energy content in food

a measurer of energy content in food

Phytochemical

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

• Glucose: a simple sugar circulating in the blood that can be used by cells to fuel adenosine triphosphate (ATP) production.

a simple sugar circulating in the blood that can be used by cells to fuel ATP production

Cholesterol:

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

Caarbohydrates more to know

an essential nutrient - sugars, starches, and dietary fiber are all carbs - some cells, brain cells, and other parts of the nervous system and in the blood prefer the carb glucose for fuel

Trans fat

an unsaturated fat, formed artifically during hydrogenatin of oils, containing one or more trans double bonds

Amino acids

building blocks of proteins Of the 20 common amino acids found in food proteins, nine are essential. • The body can produce the other 11 amino acids.

kilocalories are commonly reffered to as what?

calorie

Macronutrients

carbohydrates, proteins, and fats, alcohol

• Whole grain: (such as wheat, rice, or oats), including the germ, endosperm, and bran. • Processing whole grains removes the germ and bran, leaving only the starchy endosperm. Processed carbohydrates usually retain the calories of their whole-grain counterparts. • They tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds.

entire edible portion of a grain

Nutrient dense foods

high in essential nutrients, low in calorries = nutrient dense, ex. = fresh fruit

Polyunsaturated— omega-3 b

omega-3 b Fatty fish, including salmon, white albacore tuna, mackerel, anchovies, and sardines; compared to fish, lesser amounts are found in walnut, flaxseed, canola, and soybean oils; tofu; walnuts; flaxseeds; and dark green leafy vegetables

complex carbohydrates

polysaccharides - starches and fibers -

Complex carbohydrates are further divided into

processed (refined carbs) and whole grains (unrefined carbs)

Simple carbohydrates are ........

single sugar molecules (monosaccharides_ double sugars (disaccharides)

Starches (long, complex chains of sugar molecules): • grains (wheat, rye, rice, oats, barley, millet), dried corn. • legumes (dry beans, peas, and lentils). • tubers and other vegetables (potatoes, yams, corn). Fiber (nondigestible carbohydrates): • soluble (oats, barley, legumes, some fruits and vegetables). • insoluble (wheat bran, vegetables, whole grains). Complex carbs

starches and fiber

3. Identify and describe the major classes of essential nutrients

substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. • These include proteins, fat, carbs, water, vitamins and minerals

Carbohydrates

supple energy to body cells

Digestion

the process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use

Nutrition

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

Micronutrients

vitamins and minerals

Simple double sugar molecuels (disaccharides; pairs of single sugars):

• sucrose or table sugar (fructose + glucose). • maltose or malt sugar (glucose + glucose). • lactose or milk sugar (galactose + glucose).