Chapter Eight

Brown eggs

Vitamin C is abundant in all of the following foods except: oranges, brown eggs, spinach, red peppers.

Discard foods kept at room temperature for more than two hours; food that has not been kept at the appropriate temperature for more than two hours is at risk of causing foodborne illness.

What is a way to help prevent foodborne illness?

Bacteria; the most common cause of foodborne illness comes from food products that contain disease-causing bacteria.

What is one of the most common causes of foodborne illness?

A well-balanced diet consists of 58% carbohydrates, 30% fat, and 12% protein.

What is the approximate percentage of carbohydrate, fat, and protein are recommended to be consumed in the daily diet?

Pesticide residue; research shows that organic foods tend to have 30% less pesticide residue than non-organically grown foods.

Why do people tend to choose organic foods over non-organic foods?

1. Fluids (water - which makes up approx. 60% - 70% of the total body weight) are important for numerous functions including temperature regulation, digestion, nutrient absorption, blood formation, and waste elimination. Loosing as little as 5% of body water causes fatigue, weakness, and the inability to concentrate; loosing more than 15% can be fatal. Individuals who are physically active and participate in prolonged physical exercise results in a loss of body water and electrolytes due to increased sweating required to cool the body during exertion. 2.

Why is fluid replacement of such importance for active people? What are the guidelines for proper fluid replacement?

Build tissues; protein is used by the body to build muscle, skin, connective tissues, and other structural body tissues.

The primary role of protein in the diet is to ...

There is no nutritional difference between organic and non-organic foods; the nutritional value of both food types is the same.

According to Stanford University research, what is the nutritional value of organic foods compared to non-organic labeled foods?

An egg; complete proteins contain all 20 essential amino acids.

An example of a complete protein is ....

1. Triglycerides are a form of lipid that is broken down in the body and used to produce energy to power muscle contractions during exercise. 2. The body stores fatty acids in fat cells as triglycerides. They are composed of three fatty acids attached to a glycerol backbone. When the body needs fat as an energy source, triglycerides are broken down and fatty acids are released into the bloodstream. Circulating fatty acids can then be taken up into cells and used as fuel.

Define triglycerides and describe their function in the body.

1. RDAs are the amount of nutrient that will meet the needs of almost every healthy person within a specific age and gender group. MyPlate is a visual guide developed by the U.S. Department of Agriculture (USDA) that depicts the proportions of each food group (fruits, vegetables, grains, protein, and dairy) that make up a healthy meal. There is also a food tracker through ChooseMyPlate.gov that works in correlation. These two items help individuals to understand what a healthy diet looks like and track their diet. 2. Use available resources, including RDAs, MyPlate guidelines, and food labels to plan healthy meals.

Explain how MyPlate and Recommended Dietary Allowance (RDAs) can be used to assist in planning a healthy diet.

1. Nutrition is the science of food and nutrients; their digestion, absorption, metabolism, and their effect on health and disease. 2. Nutrients are substances that are required to support body function and maintain health. They provide energy, support growth and development, and regulate metabolism. Nutrients are classified into two major categories: macronutrients and micronutrients.

Explain the function of nutrients in the body.

1. Amino acids: the building blocks of protein; 20 different amino acids can be linked in various combinations to create different proteins. 2. Essential amino acids: 9 amino acids that cannot be manufactured by the body and are not necessary in the diet. 3. Nonessential amino acids: 11 amino acids that the body can make and are not necessary in the diet.

How do essential and nonessential amino acids differ?

1. Minerals are chemical elements required by the body in small amounts for normal functioning. 2. Minerals (a micronutrient) serve numerous functional roles in the body. Some act as cofactors with specialized proteins (enzymes), and others play improtant roles in regulating functions such as nerve impluse conduction, muscle contraction, and maintaining body water balance. 3. There are two types: major minerals (those needed in higher amounts) and trace minerals (those needed in very small quantities). Major minerals include calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium. Trace minerals include iron, manganese, copper, zinc, iodine, fluoride, and selenium. 4. Three key minerals that play important roles in the body are calcium, iron, and sodium.

Explain the role that minerals play in body functions.

Use of any dietary supplement should be approached with caution because supplements are not regulated by the FDA.

Explain the structure/function rule in regard to the marketing of dietary supplements.

1. Unsaturated fatty acids: type of fatty acid that comes primarily from plant sources and is liquid at room temperature. (e.g., coconut oil and palm oil) 2. Saturated fatty acids: type of fatty acid that comes primarily from animal sources and is solid at room temperature. (e.g., nuts, seeds, grains, and vegetable oils) 3. Fatty acids with no double bonds (connections) between carbon atoms are saturated fatty acids. Fatty acids with one or more double bonds are unsaturated fatty acids.

How do saturated and unsaturated fatty acids differ?

1. 2. The components of a healthy diet are straightforward: consume high-quality protein with every meal, eat a variety of foods, including abundant fruits and vegetables, and consume less-healthy foods rarely or in moderation. 3. Other important guidelines are to carefully manage your intake of fat and sodium and limit the amount of sugar and alcohol in the diet.

How many calories are contained in 1 gram of carbohydrate, fat, and protein, respectively?

110 Grams

How many grams of added sugar do Americans consume daily on average?

Vitamins

In addition to providing energy, fat also acts to store ...

Triglycerides

Most of the fat stored in the body is classified as ...

1. They exist in two major forms: simple and complex carbohydrates. Glycogen is the major storage form of carbohydrates in the body and is a major fuel source for skeletal muscle during many types of exercise. 2. The healthiest source of carbohydrates are whole foods such as vegetables and fruits. Starch (a complex carbohydrate) is plentiful in potatoes, corn, bread, and rice. Fiber (a complex carbohydrate) is found in all plant-derived foods. Fructose (a simple carbohydrate) is found in fruit. Galactose and lactose (simple) are found in milk and dairy products. Maltose (simple) is found in some grains.

Name the subcategories of carbohydrates and list the main food source of dietary carbohydrates.

Rehydrate (replace lost fluids), replenish (replace body fuels, vitamins, and minerals), and repair (consume amino acids for muscle protein synthesis).

People engaging in regular exercise should adhere to the three Rs after a workout:

Amino Acids

Proteins are composed of ...

Forming blood; while water does not provide energy or build bone or protein, it is involved in numerous metabolic and other body processes, including blood formation.

Water is important for ...

1. Vitamins are micronutrients that play a key role in many body functions, including the regulation of growth and metabolism; they are classified as water-soluble or fat-soluble. 2. Vitamins are essential and must be contained in the diet to maintain health. Although vitamins do not provide energy, they play a key role in body functions.

What are the classes of vitamins, and what role do vitamins play in body functions?

1. Tans fatty acid (trans fats) is a type of fatty acid that increases cholesterol in the blood and is a major contributor to heart disease. 2. A dangerous mixture of saturated and unsaturated fatty acids.

What are trans fatty acids?

Remove the skin; the skin on vegetables and fruits contain the pesticide residue that can be ingested if eaten. Removing the skin prior to ingestion can lower the risk of exposure.

What can be done to produce to completely protect you from pesticide exposure?

How the food is grown; organic foods are grown with less exposure to pesticides than non-organic foods.

What difference exists between organic and non-organic foods?

Providing energy; carbohydrates provide the main source of fuel for your brain and are the main source of energy during your exercise.

What is the major role of carbohydrates in the diet?

Protein; (calcium, iron, and vitamin C are classified as micronutrients.)

What nutrient is classified as a macronutrient?

Do something to distract yourself.

What recommendations did Pilar Guzman make to help individuals reduce snacking, which she stated is typically a result of boredom?

Hemp Seeds

What type of seeds did Pilar Guzman recommend as a crunchy sweet sugar substitute that is high in protein containing essential amino acids such as Omega-3 and Omega-6 fatty acids?

Fats and Proteins

What types of foods did Pilar Guzman recommend to pair with naturally occurring sugars like fruit to stave off cravings?

Vitamin B12 is mostly available in animal sources and is absent in almost all vegetables. Therefore, Vegans are often encouraged to take a vitamin B12 supplement.

What vitamin found primarily in animal sources might need to be added as a supplement by those who follow a vegan diet?

Baby spinach

Which food would you select at a salad bar if you wanted to increase your iron intake?