Ch. 8 Nutrition

Water-vital but often ignored

Body 50-60% water. Foods and beverages give 80-90% of daily water.

Digestion

Breakdown of food into compounds that the gi tract can absorb and the body can use.

Amino Acids

Building blocks of proteins 20 common found in food.

Complete vs Incomplete proteins

Complete - supply all necessary amino acids in adequate amounts Incomplete - do not

Calories

Energy in food expressed as kilocalories. One kilocalorie represents the amount of heat it takes to raise the temperature of one liter of water 1 degree C. A person needs about 2000 kilocalories a day. Most people refer to the kilocalorie as just "calorie" even though 1 kilocalorie is 1000 calories.

Free Radicals

Environmental factors such as cigarette smoke, exhaust fumes, radiation, excessive sunlight, certain drugs, and stress.

Dietary Guidelines for Americans

Established to promote health and reduce the risk of major chronic diseases through diet and physical activity

Nutrients that supply energy

Fat = 9 calories per gram Protein = 4 calories per gram Carbohydrate = 4 calories per gram

Glycemic Index

Food that has a rapid effect on blood glucose levels

Proteins

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.

Minerals

Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy

Minerals-micronutrients

Inorganic elements needed in small amounts to help regulate body functions, aid in grown and maintenance of body tissues and help release energy.17 essential minerals. Anemia - Iron deficiency Osteoporosis - calcium deficiency

Water

Makes up 50-60% of body weight; provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products

Cruciferous vegetables

May render some carcinogenic compounds harmless.

Fiber

Nondigestible carbohydrates provided by plants Dietary - nondigestible carbs found in plants, grains, legumes, and veggies Functional - Nondigestible carbs that has either been isolated from natural sources or synthesized then added to a food product/suppliment Total - sum of dietary and functional fiber in person's diet

Macronutrients

Nutrients your body needs in large amounts such as protein, fat, carbohydrates and water.

Micronutrients

Nutrients your body needs in smaller amounts such as vitamins and minerals.

Vitamins

Promote (initiate or speed up) specific chemical reactions within cells

Essential Nutrients

Proteins, fats, carbohydrates, vitamins, minerals and water. about 45 essential nutrients. In other words, you must obtain them since your body cannot produce them.

Refined vs Whole grains

Refined grains tend to keep most of their calorie count, but miss on fiber, minerals and vitamins.

Simple vs Complex Carbohydrates

Simple - single and double sugar molecules (mono/disaccharides) glucose, fructose, galactose Complex - starches and most types of dietary fibers

Daily Values

Simplified version of RDAs used on food labels.

Soluble vs Insoluble fiber

Soluble - delay stomach emptying, slow movement of glucose into blood, reduce absorption of cholesterol. Insoluble - increase fecal bulk and helps prevent constipation, hemorhoids and other digestive disorders

Dietary Reference Intake

Standards for nutrition intake designed to prevent nutritional deficiencies and reduce risk of chronic disease

Phytochemicals

Substances found in plant foods that may help prevent chronic disease

Carbohydrates

Supply energy to cells in brain, nervous system and blood; supply energy to muscles during exercise

Fats

Supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins

Types and Sources of Fat

Triglycerides are commonly found in animal fat. These fats can be saturated, unsaturated, polysaturated, or monosaturated.

MyPlate

USDA food guidance system developed to help Americans make healthy food choices consistent with the Dietary Guidelines for Americans.

Hydrogenation

Unsaturated vegetable oils go through a process of hydrogenation turning some fatty acids into trans fatty acids.

Cholesterol

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

Vitamins-micronutrients

organic substances required in small amounts to regulate various processes within living cells. Total of 13 vitamins, 4 fat-soluble, 9 water-soluble. anti-oxidants help preserve the health of cells.

High-density liboprotein (HDL) aka good cholesterol

raised by monosaturated fatty acids

Low-density liboprotein (LDL) aka bad cholesterol

raised by saturated and trans fatty acids