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