Health and Wellness Chapter 8

Nonessential amino acids

Amino acids that can be manufactured by the body in sufficient quantities and therefore do not need to be consumed regularly in our diet

Food allergy

An adverse immune reaction to a particular food, which can be life-threatening

Regulation of supplements

No FDA approval is required (supplements are not tested) Manufacturers self-police the safety of supplements with no oversight Manufacturers cannot make claims about supplements concerning the treatment, prevention, or cure of diseases

Micronutrients

Nutrients needed in smaller amounts, includes vitamins and minerals, essential for many processes including cell functions, they do not supply energy but are very important to maintaining a healthy body

How many US deaths are associated to health problems relating to poor nutrition?

Over 50%

True/False: Energy contained in food is measured in kilocalories

True

True/False: the basic structural unit of protein is amino acids. Some are essential, meaning that the body cannot make them, while others are nonessential, meaning the body can synthesize them.

True

If a food label identifies the serving size as 1/4 cup and the calories per serving is 100, how many calories do you consume if you eat the entire package which has 4 servings per container? a. 400 calories b. 25 calories c. 100 calories

a 1/4 = 100 calories = 1 serving 4 servings= 4/4 = 1 (or whole bag) = 100 x 4 = 400 calories

Complete proteins are found in which food a. animal sources b. plant and animal sources c. plant sources d. nuts

a. They are only found in animal sources (and soy products)

Water is important for ? a. providing energy b. building protein c. forming blood d. building bone

c

Which is stored in body tissue and can therefore produce a toxic effect? a. water-soluble vitamins b. all vitamins c. fat-soluble vitamins d. triglycerides

c

Dietary fiber

Dietary fiber provides the bulk in the intestinal tract. This bulk aids in the formation and elimination of waste products, thus reducing the time necessary for waste to move through the digestive system. Importantly, adequate dietary fiber intake decreases the risk for colon cancer, cardiovascular disease, and type 2 diabetes by reducing the digestion and absorption of selected micronutrients and decreasing the contact time of cancer-causing agents (carcinogens) within the digestive system.

Iron

Essential component of red blood cells, women menstruating, pregnant, or nursing need adequate iron, sources include: legumes, fresh fruits, whole-grain cereals, broccoli, lean red meats, and organ meats

Calcium

Essential for building bones and teeth, especially important for pregnant or lactating women, may help prevent prostate and colon cancer, critical for children and teens, sources include: low-fat and nondairy foods, canned fish, turnip greens, mustard greens, broccoli, etc.

Trace minerals

Essential mineral nutrients the human body requires in relatively small amounts (less than 100 milligrams per day); sometimes called microminerals.

Carbohydrates and Exercise

Exercise intensity (25%) Fat = 70% Carbohydrate = 30% Exercise intensity (50%) Fat = 50% Carbohydrate = 50% Exercise intensity (75%) Fat = 20% Carbohydrate = 80% Exercise intensity (100%) Fat = 0% Carbohydrate = 100%

Recommended Diet vs. typical U.S. diet

Fat (US diet) = 42% Fat (recommended diet) = 30% Protein (US diet) = 12% Protein (recommended diet) = 12% Complex carbohydrates (US diet) = 22% Complex carbohydrates (recommended diet) = 48% Simple sugars (US diet) = 24% Simple sugars (recommended diet) = 10%

__ fats come from __ foods and can increase ___ levels contributing to heart disease

1.) trans 2.) fried 3.) cholesterol

Fiber

An undigestible carbohydrate found in plants. Because fiber is not digestible, it is not a fuel source but plays an important role in human health.

Sources of trans fat in the diet

Animal products = 21% Cakes, cookies, crackers, pies, bread, etc. = 40% Margarine= 17% Fried potatoes= 8% Potato chips, corn chips, popcorn = 5% Other= 9%

Minerals

Chemical elements that help the body function normally, three key minerals: calcium, iron, sodium, osteoporosis: calcium deficiency disease, anemia: iron deficiency disease, hypertension (high blood pressure): tied to too much sodium Eating a well-balanced diet with plenty of fresh fruits, vegetables, and whole grains, and some lean meat and poultry will get you all the vitamins and minerals you need.

What can diets high in calories, sugar, fat, and/or sodium increase the risk of?

Diets high in calories, sugar, fat, and/or sodium increase the risk of developing CVD, cancer, obesity, and diabetes, which are the leading killers in the US

True/False: Vitamins and minerals are both considered macronutrients

False

Organic foods

Foods that are grown or raised without pesticides, hormones, antibiotics, or chemical fertilizers, there is limited evidence supporting supporting the claim that organic foods are nutritionally superior

Proteins

Form a major part of lean tissue, primary role is to serve as the structural unit to build and repair body tissue, regulate metabolism/ protect from disease. 4 kcals per gram, not usually a major fuel source, basic structural units are amino acids.

Special dietary considerations

Most people eating a balanced diet don't need supplements However individuals with special needs benefit from enriched or fortified foods, a multivitamin, or specific vitamin supplement, common supplements include: vitamin B12, vitamin D, folate, iron, and calcium People who may benefit include: vegetarians, pregnant women, people with chronic illness, people on certain medications, athletes undergoing rigorous training, lactating women, and people on prolonged low-calorie diets

Vegetarians

Must be careful to plan out meals to meet the body's need for protein, iron, calcium, vitamin B12, and other nutrients that may be missing due to not consuming food from animal sources

Vegans

Must ensure that their diet contains all the essential amino acids to avoid loss of lean tissue

Nutrition

Study of food and nutrients- their digestion, absorption, metabolism, and their affect on health and disease.

True/False: When eaten, carbohydrates are broken down into glucose and stored as glycogen

True

True/False: people who consume well-balanced meals should not need to add supplements to their diet

True

True/False: people with food allergies can still have a balanced diet by replacing the offending foods with healthy choices that provide similar nutrients

True

___ fats are more healthy than ___ fats because they come from ___ sources and they do not increase blood ___.

1.) Unsaturated 2.) Saturated 3.) plant 4.) cholesterol

Anemia

A condition in which the blood is deficient in red blood cells, in hemoglobin, or in total volume.

Osteoporosis

A condition in which the body's bones become weak and break easily.

Insoluble fiber

A type of fiber that adds bulk and passes through the gastrointestinal tract largely intact. This speeds up transit time, helping to maintain regularity of bowel movements, and reducing the risk of colon cancer. Insoluble fiber is found in whole grains, nuts, seeds, and certain vegetables and fruits.

Lipoproteins

Cholesterol is transported to the blood stream in this form, which are a combination of protein, triglycerides, and cholesterol. Lipoproteins exist in several forms; the two primary types are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL, or "bad cholesterol", consists of a limited amount of protein and triglycerides but contains large amounts of cholesterol. High blood sugar levels of LDL cholesterol promote fatty plaque buildup in the arteries of the heart, which is the primary cause of heart disease. In contrast, HDL, or "good cholesterol", is primarily composed of protein, has limited amounts of cholesterol, and is associated with a low risk of heart disease.

Foodborne Illness

Eating foods with bacteria can make you sick, often causes nausea, vomiting, and diarrhea from 12 hours to 5 days after infection, can be fatal in children or at-risk adults Safety guidelines: -Select foods that are clean and fresh -wash produce thoroughly -drink only pasteurized milk and juice -don't eat raw eggs or raw fish -keep perishables cold or frozen -cook all meats thoroughly -use separate cutting boards and utensils for meat and produce -wash and rinse dishes, utensils, and food preparation surfaces thoroughly -wash your hands thoroughly before and after handling food

Irradiation

Ionizing radiation applied to food to kill microorganisms and other pests. Ionizing radiation disrupts the internal molecular workings of cells, killing them. Most research indicates these foods are safe to eat, irradiated foods use a label identifying them

Role of supplements

Limited specific evidence to validate health or performance claims, best approach is to eat a wide variety of foods and avoid excessive supplements

How many pounds of sugar and corn syrup does the average American consume each year

Sugar = More than 80 pounds Corn syrup = More than 45 pounds

Fatty acids

The basic structural unit of triglycerides which consists of a small chain of carbon, hydrogen, and a few oxygen atoms.

Water

The macronutrient needed in the highest quantity, comprises about 60-70% of your body, a key nutrient for regulating body temperature, digestion, nutrient absorption, blood formation, and waste elimination, especially important for physically active people, losing as little as 5% body water causes marked distress; more than 15% can be fatal. Most adults consume 12-16 cups of water per day including the intake that comes from food sources (like fruits and vegetables)

What is the recommended fiber intake?

The recommended fiber intake is 25 to 38 grams per day for most people. High fiber intake can cause intestinal discomfort. However, excessive fiber intake does not appear to be a problem in the United States, as studies reveal that most Americans don't consume the recommended amounts.

How many calories per gram does fat provide? a. 9 calories per gram b. 4 calories per gram c. 10 calories per gram d. 5 calories per gram

a

Essential amino acids

Amino acids that are needed, but cannot be made by the body; they must be eaten in foods

Estimated Daily Protein Needs

1. Determine your body weight (in pounds) 2. Convert pounds (lb) to kilograms (kg) dy dividing number of pounds by 2.2 3. Multiply by .8 (adult females) or by .9 (adult males) to get an RDA in grams/ day

Using nutrition labels

1. Start with the serving size ( i.e. one cup) and servings per container (i.e. about 2) 2. Limit these nutrients: total fat (saturated and trans), cholesterol, and sodium 3. Get enough of these: Dietary fiber (sugars), protein, vitamins (i.e. A, C), calcium, iron, etc.

Does exercise alter your nutrition needs?

A carbohydrate-rich diet ensures the body has an adequate amount of stored carbohydrates to meet the energy needs of exercise training (the intensity and duration of the exercise will determine whether carbohydrates or fats are the primary fuel source), Protein needs can be met with a healthy diet, sweating requires careful attention to replacing water, electrolytes, and micronutrients (such as sodium, chloride, and potassium), High vitamin intake WILL NOT improve performance Antioxidants will help prevent oxidative damage

Emulsifiers

A family of phospholipids called lecithin that allow fat and water to mix by enabling fat to be suspended in water. The body's main emulsifiers are lecithins and bile acids, and both play an important role in the digestion and absorption of dietary fats. Although phospholipids play an important role in maintaining health, it is not necessary to consume phospholipids in the diet because the body can synthesize them when they are required.

Omega-3 fatty acids

A family of polyunsaturated fatty acids. This specific omega-3 fatty acids that have been reported to reduce the risk of coronary heart disease include: alpha-linolenic acid = found in high quantities of sunflower oil, safflower oil, corn oil, and soybean oil linolenic acid= also found in dietary fats and concentrations are particularly high in coconut oil, butter fat, beef fat, and palm oil the three remaining omega-3 fatty acids are found in fish including: mackerel, herring, sardines, tuna, and salmon Because of the potential protective effects of omega-3 fatty acids, researchers often recommend two or more servings per week of fish containing omega- 3 fatty acids to reduce the risk of heart disease. However, concerns exist about mercury content in certain types of fish, so consumers need to know how to high-quality, safe seafood. To maintain health, you must obtain two polyunsaturated fatty acids (linolenic and alpha-linolenic acid) from your diet. These fatty acids are called essential fatty acids and failure to consume adequate amounts can result in itchy skin, diarrhea, and delayed wound healing.

Glycemic index

A method of classifying foods according to their potential for raising blood glucose. The belief is that eating foods a low GI results in less glucose fluctuation in the blood after a meal, which in turn stabilizes insulin levels and appetite. The typical reference for the GI is pure glucose, which has a GI of 100. The GI of foods is not always easy to predict. Although some foods that contain simple sugars, such as candy, will logically have a higher GI, some foods with natural sugars, such as an apple (which is high in fructose), will have a lower GI. Additionally, the way the food is prepared and its fat and fiber content can affect its GI ranking. The GI index can, however, be useful for some individuals, such as people with diabetes, to help them avoid fluctuation in blood glucose levels. In general, if you want to eat foods with lower, rather than higher GIs follow the guidelines below: -eat breakfast cereals made of oats, barley, and bran - eat dense, chewy breads made with whole seeds, not white bread -choose brown rather than white rice

Soluble fiber

A type of fiber that dissolves in water and is found in legumes, oats, psyllium, flaxseeds, and certain fruits and veggies. Because soluble fiber attracts water and forms a gel, it delays stomach emptying making you feel full. This effect may reduce appetite and assist with weight control. Slower stomach emptying may slow glucose absorption (which is helpful in managing diabetes) and also helps to lower blood cholesterol by interfering with cholesterol absorption.

Phospholipids

A type of lipid that contains phosphorus and is an important component of cell membranes.

Hypertension

Abnormally high blood pressure which has been associated with high sodium intake.

Food intolerance

Also called food sensitivity, an adverse reaction to a specific food that is not caused by the immune system, can produce a wide variety of symptoms including: headache and digestive problems

Sterols

Another important class of lipids with health implications. The most common type of sterol, cholesterol, is an important component of cells and id used to manufacture certain hormones, including male and female sex hormones. Although cholesterol plays an essential role in the body, high cholesterol levels in the blood increase the risk of heart disease.

Triglycerides

Composed of three molecules of fatty acids joined to one molecule of glycerol. When the body needs fat as an energy source, triglycerides are broken down and fatty acids are released into the blood stream. Circulating fatty acids can then be take up into cells and used as fuel.

Guidelines for a healthy diet

Consume an appropriate number of calories in light of calories expended Eat a variety of healthy foods (especially vegetables and fruits) Consume less-healthy foods rarely or in moderation (processed and sugar-containing)

Daily water balance in the body

Daily Intake Metabolism = 10% Foods = 30% Beverages = 60% Daily Output Sweat = 8% Feces = 4% Insensible Losses via skin and lungs = 28% Urine = 60%

Carbohydrates

Has two forms: simple and complex Simple: The primary source of energy during exercise and requirement for normal brain function. Common simple sugars are glucose, fructose, and galactose. Glucose plays a major role in energy for the body. Complex: Glycogen (the stored form of glucose), starch (fuel source), and fiber (not a fuel source) The healthiest sources of carbohydrates are whole foods such as vegetables and fruits.

Vitamins

Help regulate growth and metabolism, an essential part of diet because they cannot be synthesized by the body in sufficient amounts to meet its needs, water-soluble vitamins (B and C), fat-soluble vitamins (A,D,E, and K)

Examples of Low or Nonfat alternatives

High fat choices: whole milk, whole-milk cheese, fried chicken with the skin, creamy Italian or ranch dressing, mayonnaise, alfredo sauce, shortening or butter Low or Nonfat choices: 1% or skim milk, part skim or fat-free cheese, skinless baked or broiled chicken, vinaigrette dressing, mustard, marinara sauce, cooking spray or olive oil

Starch

Long chains of glucose units that are the storage forms of carbohydrates in plants. Starches are plentiful in potatoes, corn, bread, and rice.

Macronutrients

Macronutrients include carbohydrates, fats, proteins, and water. They are usually required in relatively large amounts and their main function is to provide energy for the body. Carbohydrate and protein provide 4 kcals of energy per gram; fat provides 9 kcals per gram.

Major minerals

Minerals needed in amounts greater than 100 milligrams per day. These include sodium, chloride, potassium, calcium, phosphorus, magnesium, and sulfur

Fat

Part of a larger class of substances called lipids. They most common types of lipids found in foods and in your body. They produce 9 kcals of energy per gram. There are two main categories of fats: unsaturated and saturated. Unsaturated: Includes monounsaturated and polyunsaturated fats. Deemed more heart-healthy because they do not increase blood cholesterol levels, found in plant sources, omega - 3 fatty acids has been reported to lower both cholesterol and triglycerides. Saturated: Comes from animal and plant sources, solid at room temperature. A main type of saturated fat is trans fatty acids (found in baked and fried foods, and some animal sources) which can increase cholesterol and contribute to heart disease.

Complete proteins

Proteins containing all the essential amino acids; found only in soy and animal foods (meats and dairy products)

Incomplete proteins

Proteins that are missing one or more of the essential amino acids; found in plant sources such as nuts and legumes

Nutrient resources

Recommended dietary allowances: the amount of nutrients that will meet the needs of most healthy people within a specific age and gender group MyPlate: a visual guide developed by the US Department of Agriculture (USDA) that depicts proportions of each food group that makes up a healthy meal. Food labels: A required element on almost all packaged foods that includes the list of ingredients and nutrition facts

Good nutrition

Refers to a diet that supplies all of the essential nutrients required for the body to survive and thrive

Nutrients

Substances in food that provide nourishment. They are needed to support body function and maintain health. They serve three major functions: provide energy, support growth, and regulate metabolism. They are divided into 2 main categories: macronutrients and micronutrients.

Food additives

Used by manufacturers to improve quality, maintain freshness, improve taste and/or color, or increase shelf life, common additives include: sugar, salt, corn syrup, monosodium glutamate (MSG), sulfites, and nitrites, some people have a greater sensitivity to additives and should avoid or limit them