Nutrition 100 Chapter 8

Complete proteins (what are they, examples)

-supply all essential amino acids -Meat, fish, poultry, eggs, milk, cheese, and soy

What percentage range of daily calories should protein intake fall between?

-the amount of protein adults age 19 and over eat should fall within the range of 10-35% of total daily calories

Nutrition

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

Total fiber

-the sum of dietary and functional fiber in your diet.

Trans fat is bad because of what reasons?

-they raise levels of low-density lipoprotein (LDL)—"bad" cholesterol—and they also lower high-density lipoprotein (HDL)—"good" cholesterol. -Consuming trans fats appears to increase the risk of both cardiovascular disease and type 2 diabetes

What is the main component in both foods and the human body?

-water

Complex Carbs

- Include starches and most types of dietary fiber. Starches are found in a variety of plants, especially grains (wheat, rye, rice, oats, barley, and millet), legumes (dried beans, peas, and lentils), and tubers (potatoes and yams). Most other vegetables contain a mix of complex and simple carbohydrates. Fiber, which is discussed later in this chapter, is found in fruits, vegetables, and grains.

Some people who are concerned about pesticides and other environmental contaminants choose to buy foods that are what?

- To be certified as organic, foods must meet strict production, processing, handling, and labeling criteria. Organic crops must meet limits on pesticide residues.

What percent of saturated fat is recommended per total calories you intake?

- limit intake of saturated fat to less than 10 percent of total calories per day

Functional Fiber

- refers to nondigestible carbohydrates that have been either isolated from natural sources or synthesized in a laboratory and then added to a food product or dietary supplement.

Simple Carbs

- the single sugar molecules (monosaccharides) and the double sugars (disaccharides). -Three monosaccharides are glucose, fructose, and galactose. Glucose, the most common of the sugars, is used by both animals and plants for energy. Fructose is a very sweet sugar that is found in fruits, and galactose is the sugar in milk. -Simple carbohydrates add sweetness to foods. They are found naturally in fruits and milk and are added to soft drinks, fruit drinks, candy, and desserts. There is no evidence that any type of simple carbohydrate is more nutritious than others.

What is the adequate intake of protein?

-0.8 gram per kilogram you weigh

How much physical activity per week?

-150 minutes per week of moderate physical activity

How many kilocalories does a person need a day?

-2,000

To reduce the risk of chronic disease and maintain intestinal health, daily fiber intake of ___ grams for men and _____ grams for women is recommended.

-38 grams for men and 25 grams for women

Food illnesses facts (illnesses, hospitalizations, deaths)

-48 million illnesses per year -128,000 hospitalizations per year -3,000 deaths per year -One out of six people contract a food-borne disease each year.

You are composed of how much water? percentage wise

-50-60%

How long during your lifetime do you spend eating? Roughly how many meals? How many tons of food?

-6 years -70000 meals -60 tons

How many cups of fruit a day? 2,000 calorie diet

-A 2,000-calorie diet should include 2 cups of fruits daily

How many cups of vegetables a day? 2,000 calorie diet

-A 2,000-calorie diet should include 2½ cups of vegetables daily.

How many ounces of protein foods a day? 2,000 calorie diet

-A 2,000-calorie diet should include 5½ ounce-equivalents daily

How many teaspoons of oils per day? 2,000 calorie diet

-A 2,000-calorie diet should include 6 teaspoons of oils per day.

Why are essential nutrients vital to your diet?

-A diet that provides enough essential nutrients is vital because they provide energy, help build and maintain body tissues, and help regulate body functions.

Benefits to a high fiber diet

-A high-fiber diet can help reduce the risk of type 2 diabetes, heart disease, and pulmonary disease, as well as improve gastrointestinal health and aid in the management of metabolic syndrome and body weight. Some studies have linked high-fiber diets with a reduced risk of colon and rectal cancer.

How many calories is a pound of body fat?

-A pound of body fat is equal to 3,500 calories. If you eat 100 calories more than you expend every day (36,500 extra calories), you will gain more than 10 pounds in a year.

Added sugars contribute how many calories in a typical diet? This represents what percent of total energy intake? What percent is recommended?

-Added sugars currently contribute about 250-300 calories in the typical daily American diet -Representing about 13-17% of total energy intake -A limit of 10% is suggested by the USDA and other organizations

What isn't an essential nutrient but still provides calories? how many per gram?

-Alcohol, 7 per gram

Sources of fiber

-All plant foods, Fruits, legumes, oats, Wheat, cereals, grains, and vegetables

What are the building blocks of proteins? How many of these are there total? How many are essential? How does the body get the ones that are not essential?

-Amino acids -20 total -9 are essential -Body gets the other 11 by producing them through food

Many substances in food are not essential nutrients but may influence health. List two.

-Antioxidents -Phytochemicals

4 main jobs to eliminate food illnesses

-Clean hands, food contact surfaces, and vegetables and fruits. -Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods. -Cook foods to a safe temperature. -Chill (refrigerate) perishable foods promptly.

What benefits do whole grains in your diet have?

-Consumption of whole grains has been linked to a reduced risk of heart disease, diabetes, and cancer, and plays an important role in gastrointestinal health and body weight management

Digestion of carbs leads to what?

-During digestion, your body breaks down carbohydrates into simple sugar molecules, such as glucose, for absorption. -When glucose is in the bloodstream, the pancreas releases the hormone insulin, which allows cells to take up glucose and use it for energy. -The liver and muscles also take up glucose and store it in the form of a starch called glycogen. The muscles use glucose from glycogen as fuel during endurance events or long workouts.

How much sodium should you not excede in mg

-Experts recommend that adults aim for no more than 2,300 mg of sodium a day

3 of the 6 essential nutrients provide calories (energy), what are they and how many calories per gram for each?

-Fat, 9 per gram -Protein, 4 per gram -Carbs, 4 per gram

Describe the places food is broken down and what breaks the food down in that location

-Food is partially broken down by being chewed and mixed with saliva in the mouth. After traveling to the stomach via the esophagus, food is broken down further by stomach acids and other secretions. As food moves through the digestive tract, it is mixed by muscular contractions and broken down by chemicals. Most absorption of nutrients occurs in the small intestine, aided by secretions from the pancreas, gallbladder, and intestinal lining. The large intestine reabsorbs excess water; the remaining solid wastes are collected in the rectum and excreted through the anus

How long can you live without food? Without water?

-Food=50 days -water=very few days

What do proteins provide/form in the body?

-Form important parts of the body's main structural components: muscles and bones. -Form important parts of blood, enzymes, cell membranes, and some hormones. -Provide energy (4 calories per gram) for the body.

Free radicals (how they are formed and what they are)

-Formed when the body uses oxygen or breaks down certain fats or proteins as a normal part of metabolism -Cigarette smoke, exhaust fumes, radiation, excessive sunlight, certain drugs, and stress can increase free radical production. -A free radical is a chemically unstable molecule that reacts with fats, proteins, and DNA, damaging cell membranes and mutating genes

Three general dietary patterns that can be used as the basis for creating a healthy diet

-Healthy U.S.-Style Pattern -Healthy Vegetarian Pattern—includes more legumes, processed soy products, nuts and seeds, and whole grains; it contains no meat, poultry, or seafood -Healthy Mediterranean-Style Pattern—reflecting a dietary pattern associated with many cultures bordering the Mediterranean Sea, which includes more fruit and seafood and less dairy than the Healthy U.S.-Style Pattern. -All three patterns are based on amounts of food from different foods groups (and subgroups) according to energy intake. Also shared by all the patterns is the general principle that people should eat nutrient-dense foods—foods with significant amounts of vitamins, minerals, and other nutrients with relatively few calories, especially empty calories (solid fats and added sugars)

The energy in food is expressed as what? What does this represent?

-Kilocalories -Represents the amount of heat it takes to raise the temperature of one liter of water 1°C.

Although a product might say low fat, it still isn't good because why?

-Many of these choices are high in refined grains and added sugars

Unsaturated Fats (what are they, two subcategories, examples)

-Most unsaturated fats in foods come from plant sources and are liquid at room temperature. -Monounsaturated and polyunsaturated fats -Olive, canola, safflower, and peanut oils contain mostly monounsaturated fatty acids. -Soybean, corn, and cottonseed oils contain mostly polyunsaturated fatty acids.

Refined vs Unrefined carbs

-Refined carbohydrates usually retain all the calories of their unrefined counterparts, but they tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds. Refined grain products are often enriched or fortified with vitamins and minerals, but many of the nutrients lost in processing are not replaced. -Unrefined carbohydrates tend to take longer to chew and digest than refined ones; they also generally enter the bloodstream more slowly. This slower digestive pace makes you feel full sooner and for a longer period. Also, a slower rise in blood glucose levels following consumption of complex carbohydrates may help in the management of diabetes. Whole grains are also high in dietary fiber.

Saturated Fats (what are they, examples)

-Saturated fats come mostly from animal products and are usually solid at room temperature -Red meats, whole milk, cheese, hot dogs, lunchmeats, and tropic oils (coconut and palm oils)

Two types of dietary fiber, describe

-Soluble (viscous) fiber, such as that found in oat bran or legumes, can delay stomach emptying, slow the movement of glucose into the blood after eating, and reduce absorption of cholesterol. -Insoluble fiber, such as that found in wheat bran or psyllium seed, increases fecal bulk and helps prevent constipation, hemorrhoids, and other digestive disorders.

What do carbs supply, and to where is it used, muscles use carbs during what?

-Supply energy to body cells. -Cells in the brain, other parts of the nervous system, and in the blood use only the carbohydrate glucose for fuel. -During high-intensity exercise, muscles use carbohydrates for fuel.

What 3 things provide the most added sugars from most to least?

-Sweetened beverages supply nearly half of all the added sugars consumed by Americans, followed by snacks and sweets.

Scientific and government groups have created a number of useful tools to help people design healthy diets: List 4 and describe them.

-The Dietary Reference Intakes (DRIs) are standards for nutrient intake designed to prevent nutritional deficiencies and reduce the risk of chronic diseases. -The Dietary Guidelines for Americans were established to promote health and reduce the risk of major chronic diseases through diet and physical activity. -MyPlate is the USDA food guidance system developed to help Americans make healthy food choices consistent with the Dietary Guidelines for Americans. -The Daily Values is a simplified version of the RDAs used on food labels.

Where do you get your water?

-The foods and beverages you consume provide 80-90% of your daily water intake -the remainder is generated through metabolism.

Fats (lipids) do what?

-The most concentrated source of energy, at 9 calories per gram. -The fats stored in your body represent usable energy, help insulate your body, and support and cushion your organs. -Fats in the diet help your body absorb fat-soluble vitamins, and they add flavor and texture to foods. -Fats are the major fuel for the body during rest and light activity.

Essential minerals

-There are about 17 essential minerals -The major minerals, those that the body needs in amounts exceeding 100 milligrams (mg) per day, include calcium, phosphorus, magnesium, sodium, potassium, and chloride. -The essential trace minerals, which you need in minute amounts, include copper, fluoride, iodine, iron, selenium, and zinc.

How many cups of milk a day? 2,000 calorie diet

-Those consuming 2,000 calories per day should include 3 cups of milk or the equivalent daily

3 types of vegans, describe them

-Vegans eat only plant foods. -Lacto-vegetarians eat plant foods and dairy products. -Lacto-ovo-vegetarians eat plant foods, dairy products, and eggs.

Vitamins

-Vitamins are organic (carbon-containing) substances required in small amounts to regulate various processes within living cells -13 total

Glycemic Index

-a measure of how a particular food affects blood glucose levels

Substances are added to food, why? how many exist? what percent of total food weight do they make up?

-approximately 3000 substances are intentionally added to foods to maintain or improve nutritional quality, to maintain freshness, to help in processing or preparation, or to alter taste or appearance. -The most widely used additives in foods are sugar, salt, and corn syrup; these three, plus citric acid, baking soda, vegetable colors, mustard, and pepper -account for 98% by weight of all food additives used in the United States.

Digestion

-break down of food into compounds that the gastrointestinal tract can absorb and the body can use

What process allows your body obtain nutrients

-digestion

What does water do in your body? (4 jobs)

-digestion and absorption of food -is the medium in which most chemical reactions take place within the body. -Some water-based fluids, such as blood, transport substances around the body; other fluids serve as lubricants or cushions. -regulates body temperature.

Incomplete proteins (what are they, examples)

-do not supply all essential amino acids - nuts and legumes, dried beans and peas

Diet changes in older adults

-don't need as many calories to maintain body weight -older adults should focus on eating nutrient-dense foods. -supplementation to reduce bone loss and risk of osteoporosis. -Antioxidants from fruits and vegetables are important in older adults to reduce age-related changes in vision and cognitive functioning. -Because constipation is a common problem, consuming foods high in dietary fiber and drinking enough fluids are important goals.

Macronutrients (name the 4)

-essential nutrients the body needs in large amounts -proteins, fats, carbohydrates, water

Micronutrients (name the 2)

-essential nutrients the body needs in small amounts -vitamins and minerals

Where should you get your vitamins from? How much should you intake?

-food -not too little but not too much

Fat soluble vitamins

-four are fat-soluble (A, D, E, and K) -Fat-soluble vitamins require a more complex absorptive process. They are usually carried in the blood by special proteins and are stored in the liver and in fat tissues rather than excreted.

Your nutritional habits help determine what 4 major chronic diseases

-heart disease -cancer -stroke -diabetes

Functions of Vitamins

-help chemical reactions take place -help release stored energy -produce red blood cells -maintain skeletal, nervous, and immune system -act as antioxidants -

Minerals

-inorganic (non-carbon-containing) elements you need in relatively small amounts to help regulate body functions, aid in the growth and maintenance of body tissues, and help release energy

2 parts to the process of choosing a healthy diet

-know which nutrients you need and in what amounts -translate those requirements into a diet consisting of foods you like that are available, affordable, and fit into your lifestyle

What are the two essential fatty acids? What are they used for?

-linoleic acid and alpha-linolenic acid -They are used to make compounds that are key regulators of body functions such as the maintenance of blood pressure, vision, and the progress of a healthy pregnancy.

What does hydrogenation do unsaturated fats?

-makes them more saturated

How much water do men need to consume? women?

-men need to consume about 3.7 total liters of water, with 3.0 liters coming from beverages -women need 2.7 total liters, with 2.2 liters coming from beverages

Water soluble vitamins

-nine are water-soluble (C and the B vitamins; thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid). - water-soluble vitamins are absorbed directly into the bloodstream, where they travel freely. Excess amounts of water-soluble vitamins are generally removed by the kidneys and excreted in urine

What causes food born illnesses? How many are there? Best way to speed up illnesses?

-pathogens, disease-causing microorganisms that contaminate food, usually from improper handling -31 pathogens are known to cause foodborne illness, and the majority of illnesses, hospitalizations, and deaths are due to 8 pathogens -best way to get rid of illness is drinking alot of fluids

Diet effects of diabetes and high blood pressure

-people with diabetes benefit from a well-balanced diet that is low in simple sugars, high in complex carbohydrates, and relatively rich in monounsaturated fats. -People with high blood pressure need to limit their sodium consumption and control their weight.

6 essential nutrients

-proteins -fats -carbohydrates -vitamins -minerals -water

Added sugars are what percent of daily calories and how many teaspoons are consumed on average

-recommended that Americans limit added sugars to no more than 10 percent of daily calories -Americans consume 22 to 30 teaspoons (∽1/2 to 5/8 cup) of added sugar daily on average

Dietary Fiber

-refers to the nondigestible carbohydrates (and the noncarbohydrate substance lignin) that are naturally present in plants such as grains, fruits, legumes, and vegetables

Carbs are classified into what two groups?

-simple and complex

Essential nutrients

-substances from food you must get because your body is unable to manufacture them at all or not fast enough to meet physiological needs

Added sugars

-sugars that are added to foods by food manufacturers or individuals; they include white sugar, brown sugar, high-fructose corn syrup, and other sweeteners added to most processed foods. -Foods high in added sugar are generally high in calories and low in nutrients and fiber, thus providing "empty calories." -High intake of added sugars from foods and sugar-sweetened beverages is associated with dental caries ("cavities"), excess body weight, and increased risk of type 2 diabetes, and may also increase risk for hypertension, stroke, and heart disease.

Grains are divided into two groups: what are they? What does refining do to grains? How many ounces a day should be consumed?

-whole grains, which contain the entire grain kernel, and -refined grains, which have been milled to remove the bran and germ. Refining leaves a smoother texture and improves shelf life, but it also removes the dietary fiber, iron, and many B vitamins. Foods from this group are usually low in fat and rich in complex carbohydrates, dietary fiber (if grains are unrefined), and many vitamins and minerals. -A 2,000-calorie diet should include 6-ounce-equivalent servings each day, and half of those servings should be whole grains, such as whole-grain bread, whole-wheat pasta, high-fiber cereal, or brown rice.

How many cups of coffee or how much mg of caffeine is ok a day

3 to 5 cups per day or up to 400 mg caffeine

What foods are usually consumed too few, what does this lead to

Americans consume too few fruits, vegetables, whole grains, and low-fat dairy foods, which leads to lower-than-recommended intakes of a number of key nutrients. Deficits of calcium, vitamin D, potassium, and fiber are of particular concern because they are linked to adverse health outcomes. Iron is also of special concern for adolescent and premenopausal women because of the potential for iron deficiency. To increase intake of these nutrients, follow the recommendations in the healthy dietary patterns to consume a range of nutrient-dense choices within each food group.