Introduction to Nutrition Chapter 1
Water
-Maintenance of fluid balance -Regulation of body temperature -Elimination of wastes -Transportation of substances -Participation in many chemical reactions
Lipids
-Major source of energy (fat) -Cellular development, physical growth and development, physical growth and development -Regulation of body processes (certain hormones, for example) -Growth and development of the brain -Absorption of fat-soluble vitamins
Carbohydrates
-Major source of energy (most forms) -Maintenance of normal blood glucose levels -Elimination of solid waste from gastrointestinal tract (fiber)
Proteins
-Production of structural components, such as cell membranes, and functional components, such as enzymes -Cellular development, growth, and maintenance -Regulation of body processes (certain hormones, for example) -Transportation of substances within the blood -Energy (normally a minor source)
Vitamins
-Regulation of body processes -Immune function -Production and maintenance of cells -Protection against agents that can damage cellular components
Minerals
-Regulation of body processes, including fluid balance and energy metabolism -Formation of certain chemical messengers -Formation of structural and functional components of various substances and tissues -Cellular development, growth, and maintenance
Although the percentage varies with age and sex, about...
50 to 70% of the body's total weight is water.
A gram of carbohydrate and a gram of protein each supply about 4 kcal; a gram of fat provides...
9 kcal
To estimate the number of kcal provided in a serving of this This piece of pie Step 2:
Add the individual kcal from the carbs, fat, and protein together to estimate the total kcal per serving of the food Total kcal= 216 kcal (carbs) + 135 kcal (fat) + 24 kcal (protein)= 375 kcal
Phenolics
Antioxidant activity; may inhibit cancer growth and reduce risk of heart disease
Examples of nutrient-dense foods:
Broccoli, leafy greens, fat-free milk, oranges, lean meats, and whole-grain cereals are examples of nutrient-dense foods.
Elemental make up of Carbohydrates:
C, H, O
Elemental make up of Proteins:
C, H, O, N, S (methionine and cysteine)
Elements of Vitamins:
C, H, O, N, S, P, Co
Elemental make up in Lipids:
C, H, and O. P (phospholipids); N (certain phospholipids)
There are six classes of nutrients:
Carbohydrates, lipids (such as fats and oils), proteins, vitamins, minerals, and water. Both food and the human body are comprised of these nutrients
To estimate the number of kcal provided in a serving of this This piece of pie Step 1 (the pie contains about 54g of carbohydrate, 15g of fat, and 6 g of protein)
Determine how many kcal are provided by each type of macronutrient: 54g x 4 kcal/g carbs= 216kcal 15 g x 9 kcal/g fat= 135 kcal 6g x 4 kcal/g protein= 24 kcal
Key Concept Nutrition 3
Food is the best source of nutrients
Key Concept Nutrition 4
Foods and the nutrients they contain are not cure-alls.
Catechins
Found Green and black tea, chocolate, plums, apples, berries, pecans
Isoflavonoids
Found in soybeans and other legumes
Monterpenes
Found oranges, lemons, grapefruit, cherries
Elements of Water:
H, O
Key Concept Nutrition 5
Malnutrition includes overnutrition as well as undernutrition
Carotenoids (Alpha-carotene, beta-carotene, lutein, lycopene, zeaxanthin)
May reduce risk of certain cancers and macular degeneration ( a major cause of blindness in the US. Found in orange, red, yellow fruits and vegetables; egg yolks
Key Concept of Nutrition 1
Most foods are mixtures of nutrients. In many instances, water is the major nutrient in foods
Elements of Minerals:
Na, Mg, K, Ca, Chromium, Mn, Fe, Co, Copper, Zinc, Molybdenum, P, S, Cl, Se, I, F
Key Concept Nutrition 6:
Nutrition is a dynamic science
Anthocyanins
Red blue, or purple fruits and vegetables
Key Concept Nutrition 2
Variety, moderation, and balance can help ensure a diet's nutritional adequacy.
According to one rule of thumb, an energy dense food has...
a kilocalorie-to-weight ratio of 4.0 or higher.
Stage of life (during childhood, pregnancy, or older adult years, for example) and health problems are likely to affect a person's food selections. Age is...
a major that influences food choices. Infants and young children rely on adult caregivers ("gatekeepers") for their food. Gatekeepers choose what the children eat and prepare it.
Diet is only one aspect that influences a person's health. By making certain dietary changes...
a person may be able to prevent or forestall the development of certain diseases or possibly lessen their severity if they occur
diet
a person's usual pattern of food choices
The stimulant caffeine, for example, is...
a phytochemical made by coffee plants.
In early 2011, the U.S. Department of Health and Human Services issued Healthy People 2020...
a report that includes national health promotion and disease prevention goals that Americans should meet by 2020.
An 8-fluid-once serving of fat-free milk is...
about 91% water by weight, but it's an excellent source of protein and supplies carbohydrate, and several vitamins and minerals.
Other people who are at risk of malnutrition include those who have severe eating disorders, are...
addicted to drugs such as alcohol, or have serious medical problems that interfere with their body's ability to absorb or use nutrients.
Biological and physiological factors that influence food selections include...
age; ability to perceive external sensory information, such as taste, smell, and texture of foods; and internal sensations of hunger and thirst.
The Dietary Supplement Health and Education Act of 1994
allows manufacturers to classify nutrient supplements and herbal products as foods. As a result, dietary supplements do not undergo the rigorous testing of safety and effectiveness that medications must undergo before being marketed.
Consumers can calculate the number of kcal in their diets by knowing...
amounts of macronutrients and the nonnutrient alcohol in their foods and beverages
Most commonly eaten foods do not contain toxic levels of vitamins and minerals. A megadose is...
an amount of a vitamin or mineral that greatly exceeds the recommended amount of the nutrient.
Attractive displays at the ends of aisles, the positioning of products on shelves...
and even the flooring material are intentionally designed to stimulate the senses, direct shoppers to more profitable items, and increase sales.
heart disease, diabetes, and cancer
are chronic diseases
People with low incomes and older adults living on fixed incomes...
are often at risk for malnutrition because they have limited financial resources for making healthy food purchases.
Symptoms
are subjective complaints of ill health that are difficult to observe and measure, such as dizziness, fatigue, and headache.
Nutrient supplements do not contain everything one needs for optimal nutrition. Although supplements that phytochemicals are...
available, they may not provide the same healthful benefits as consuming the plants that naturally have these compounds.
A third way to classify nutrients is...
based on amounts that the body needs.
When taken in high amounts, many vitamins...
behave like drugs and can produce unpleasant and even toxic side effects.
Others are so concerned about their health, they are motivated to change their eating habits in specific ways, such as...
by eating fewer salty foods or more whole-grain products.
Nutrition scientists determine whether a nutrient is essential:
by seeing if a deficiency disease forms from the nutrient's absence, if when the nutrient is added abnormal physiological changes are corrected, and if scientists can explain why the abnormalities occurred when the substance was missing form the diet.
By balancing caloric intake with physical activity, people...
can maintain a healthy weight
Signs
changes that are observable or measurable.
Chronic overnutrition that is...
characterized by excessive energy intake results in obesity.
A person's lifestyle may increase or reduce his or her chances of developing many...
chronic diseases or delay their occurrence for years, even decades.
Alcohol-containing beverages may also be...
considered sources of empty calories.
Nutrient dense
describes a food that supplies more key beneficial nutrients and less solid fat, added sugars, refined starches, and sodium in relation to its caloric content. Has little or no solid fats, added sugars, refined starches, and sodium.
The calorie content of a food or beverage can be...
determined through direct calorimetry, which involves placing a specific amount of food in a bomb calorimeter
Several of the leading causes of death are...
diet-related and responsible for the premature (early) deaths of thousands of adult Americans
However, nutrition is not an exact science, especially when the research involves human subjects. As a result...
dietary practices and recommendations undergo revision as new scientific evidence becomes available and the information is reviewed and accepted by nutrition experts.
According to recent analysis of food spending patterns, most Americans...
do not purchase recommended amounts of fruits, vegetables, whole grains, fish, and low-fat dairy products.
In general, the body uses certain nutrients for...
energy, growth and development, and regulation of processes, including the repair and maintenance of cells.
Water is the most...
essential nutrient, because the body can survive for only a few days without it.
When compared to carbohydrate, protein, and alcohol...
fat supplies the most energy per gram. Thus, fatty foods tend to be more energy dense than foods with lower fat contents.
In 2012, the most popular nonvitamin, nonmineral dietary supplements taken were..
fish oil (omega 3), glucosamine and/ or chondroitin, probiotics/prebiotics, and melatonin.
If you must rely primarily on your campus's dining meals, your..
food choices may be limited to what is offered.
Consumers may not realize the impact that food marketing has on their diets. Food manufacturers generally develop...
food packaging intended to attract buyers, and the layout of most major supermarkets is designed to encourage consumers to purchase specific food- in many instances, pricier item that increase the stores' profits.
According to some nutrition experts, a nutrient-dense...
food supplies more key beneficial nutrients (protein, fiber, and certain vitamins and minerals) in relation to its relation to its total calories per serving.
Quercetin
found in apples, tea, red wine, onions, olives, raspberries, cocoa
Resveratrol
found in red wine, purple grapes and grape juice, dark chocolate, cocoa
Tannins
found in tea, coffee, chocolate, blueberries, grapes, persimmons
The human body is designed to obtain the nutrients it needs...
from a wide variety of foods. No naturally occurring food is "perfect" in that it contains all nutrients in amounts that are required by the body.
Organosulfides are found in...
garlic, onions, leeks, cruciferous vegetables
Simply having information about nutrients and their importance to...
good health may not be enough for people to change ingrained food-related behaviors and purchase healthier food: a person must be motivated to makes such changes.
In general, a serving of food supplies...
grams of carbohydrate, fat, and protein, and milligram (mg) or microgram (ug or mcg) quantities of vitamins and minerals.
Organosulfides (Isothiocyanates, indoles, allylic, sulfur compounds)
has antioxidant effects; may improve immune system functioning and reduce the risk of heart disease
Food is more than just a collection of nutrients and "something to eat." Food also...
has personal meaning and significance, evokes feelings and sensations, and conveys status and ethnicity.
Alkaloids (Caffeine)
has stimulant effects. Found in coffee, tea, "energy drinks", kola nuts, cocoa
Some physicians prescribe megadoses of the B-vitamin niacin to treat...
high blood cholesterol levels, but such amounts can cause serious side effects, including liver damage. Compared to vitamins, minerals generally have narrow ranges of safe intakes
As people grow older, chronic health problems, such as...
high blood pressure (hypertension), swallowing difficulties, or excessive tooth loss, may require changing food choices, as well as the ways the food is prepared and how much can be eaten. Making such modifications may be necessary for an individual to improve his or health and maintain a sense of well-being.
Learning about foods and nutrition also takes place at...
home, in the classroom, from the media, and the internet.
People may be able to live longer, healthier lives by....
improving the nutritional quality of their diets.
Some nutrients that are normally nonessential can become essential under certain conditions, such as...
in metabolic disorders or serious diseases, and during prenatal (before birth) development. In these conditions, conditionally essential nutrients may be made by the body, but in amounts that are inadequate and must be supplemented by the diet.
When vitamin C is lacking, the tiniest blood vessels...
in the gums begin to leak blood where they are compressed, and even minor cuts have diffculty healing.
Environmental factors play a major role in what people eat. Such influences include...
income, location of one's home, availability of food on campus or in the workplace, and relationships.
Over the past 30 years, these disorders have become....
increasing more common, not only among Americans, but also among populations of other countries.
If a person's nutrient intake falls below the marginal level, the...
individual is at risk of developing the nutrient's deficiency disease.
Although learning which foods are healthy may...
influence a person's dietary practices, at times, psychological factors, especially emotional stress level and mood, also play important roles in what the individual chooses to eat.
A risk factor
is a personal characteristic that increases a person's chances of developing a chronic disease. For example, genetic background, family, nutritional factors history is an important risk factor for heart disease.
Beta-carotene
is a phytochemical in many fruits and vegetables that the body can convert to vitamin A.
A dietary supplement
is 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.
Obesity
is a risk factor for numerous chronic health problems, including heart disease and type 2 diabetes
Lifestyle
is a routine way of living, which includes one's usual dietary practices and exercise habits.
Deficiency disease
is a state of health characterized by certain abnormal physiological changes
Malnutrition
is a state of health that occurs when the body is improperly nourished.
Element
is a substance, such as carbon and oxygen, that cannot be separated into simpler substances by ordinary chemical or physical means. Are the basic substances that make up all things, including life forms such as human beings.
Metabolism
is a total of all chemical processes that occur in living cells, including chemical reactions involved in supplying energy, making proteins, and eliminating waste products
Although many people associate malnutrition with undernutrition and starvation, overnutrition, which...
is long-term excess consumption of energy or nutrient intake, is also a form of malnutrition
Alcohol
is not a nutrient, because the human body does not need the chemical to survive. It is a source of energy; a gram of pure alcohol supplies 7 kcal.
Energy density (or calorie density)
is the amount of energy (kcal) a food provides per given wright (grams) of the food. Both of these values are listed on most food labels.
kilocalorie
is the amount of heat (a form of energy) necessary to raise the temperature of 1000g ( 1 liter) of water 1 degree Celsius. If no number of kilocalories is specified, it's appropriate to use calories.
calories
is the amount of heat (a form of energy) necessary to raise the temperature of 1g of water to 1 degree Celsius.
Nutrition
is the scientific study of nutrients and how the body uses them
Because all foods have some nutritional value, no food deserves the...
label of "junk". Some foods, however, are healthier to consume than others.
Some people select nutritionally inadequate diets because they...
lack knowledge about nutritious foods or the importance of nutrition to health.
In 2015, Heart disease was the...
leading cause of death and cancer was the second leading cause of death. These two diseases accounted for almost half of all death
Bodies with high fat content tend to have...
less water in them than bodies with less fat.
Chronic diseases are...
long-term conditions that usually take many years to develop and have complex causes.
Consumers can calculate the number of kcal in their diets by knowing amounts of...
macronutrients and the nonnutrient alcohol in their foods and beverages
Carbohydrates, fats, and proteins are...
macronutrients, because the body requires relatively large amounts of these nutrients daily.
Results of other studies, however, provide evidence that...
many popular dietary supplements are not helpful and may even be harmful.
Public health experts are concerned with American's eating habits because....
many serious diseases, including obesity and type 2 diabetes, are associated with certain dietary practices.
Each year, food manufacturers introduce new products into the...
marketplace that are designed to attract health-conscious consumers. Many of these foods are referred to as "functional foods" because they contain nutrient and/ or phytochemical ingredients that may provide health benefits.
Individuals can use the information to built a personal food-belief system that...
may encourage them to try new foods or adopt a better diet
Capsaicinoids (capsaicin)
may provide some pain relief, found in chili peppers
Dietary moderation involves obtaining enough nutrients from food to...
meet one's needs while avoiding excessive amounts.
Macronutrients supply energy for cells, whereas...
micronutrients are not sources of energy.
Vitamins and minerals are...
micronutrients, because the body needs very small amounts of them to function properly.
Several elements, such as calcium, are...
minerals that the body needs for a variety of functions.
Older children, particularly teenagers, typically have...
more control over their diets.
Processing can make a food....
more nutritious, safer to eat, and less likely to spoil.
Compared to the human body, a bomb calorimeter is...
much more efficient at using the energy-yielding nutrients in foods as fuel. Therefore, scientists must correct for this difference in efficiency when developing food composition tables
Essential nutrient
must be supplied by food, because the body does not synthesize the nutrient or make enough to meet its needs.
In general, foods that contain a lot of empty calories are...
not good sources of vitamins and most minerals. Eating too many foods that contain a lot of empty calories may displace more nutritious foods from the diet. Thus, empty calories can contribute to an unhealthy diet.
A nutritionally balanced diet contains a variety of...
nutrient-dense foods and meets a healthy individual's nutritional needs, then occasionally including some sources of empty calories can add enjoyment to living-when the foods and beverages are consumed in moderation.
Although specific nutrient deficiency diseases, such as scurvy can be cured by eating foods that contain the nutrient that is missing or in short supply...
nutrients do not "cure" other ailments.
Conditionally essential nutrients
nutrients that are normally not essential but become essential under certain conditions, such as during a serious illness.
However, some forms of processing remove....
nutrients that were naturally in the food and/ or add unhealthy amounts of sodium, sugar, and "solid" fat to foods.
As researchers continue to explore the complex relationships between and health....
nutrition information and dietary recommendations constantly change.
To eat well, people need to learn about the...
nutritional value of foods and the effects that their can have on health.
medical nutrition therapies
nutritionally modified diets for people with chronic health conditions
Nutrients are sources...
of elements that the body needs to carry out its activities.
Functional foods are...
often manufactured to boost nutrient intakes or help manage specific health problems
Each nutrient typically has more than...
one physiological role, that is, function in the body.
Carbohydrates, lipids, proteins, and vitamins are...
organic nutrients, because they contain carbon.
Note that almost 98% of the human body (by weight) is composed of...
oxygen, carbon, hydrogen, nitrogen, and calcium.
Humans rely on various types of sensory information...
particular the taste, texture, odor, and appearance of food, to develop personal food likes and dislikes.
Food is a basic need for survival:
people become hungry and search for something to eat when their body needs nutrients
Every cell in the body needs energy to carry out its various activities. Therefore...
people need to consume energy-containing foods and beverages to survive.
On the other hand, people who consume more calories than needed and...
perform too little physical activity can develop obesity, a condition characterized by excessive an unhealthy amounts of body fat.
Plants make hundreds of substances called...
phytochemicals, which are not nutrients (non-nutrients), yet they may have healthful benefits.
Experiences with food can result in positive or negative associations. Children, for example, generally...
prefer the taste of sweet foods, and caregivers often use sugary snacks or desserts as rewards for children who display good behavior.
If you have access to grocery stores and a kitchen, you may...
prepare most of your meals with fresh ingredients and pack lunches and snacks to take with you to class.
People may need to consume nutrients and phytochemicals together to...
provide desirable effects in the body. Minimally processed food often contains combinations of these chemicals in very small amounts and certain proportions that the body can use safely. There is nothing "natural" about gulping down handfuls of dietary supplements.
In general, taking a MV/M supplement that...
provides 100% of recommended amounts of the micronutrients daily has little associated risk. However, healthy adults should consider taking such supplements as an "insurance policy" and not a substitute for eating a variety of nutrient-dense foods.
Although the drinks supply similar amount of calories, the milk..
provides more protein, calcium, phosphorus, riboflavin, and vitamin A.
Disease signs include...
rash, failure to grow properly, and elevated blood pressure.
Americans, however, tend to buy more than recommended amounts of....
red meats; candies; cheese; sugary beverages, such as sugar-sweetened fruit and soft drinks; and refined grain products.
People who choose to consume fat-free or low-fat dairy products, fruits, vegetables, nuts, and whole-grain cereals, as well as exercise regularly, may...
reduce their chances of developing serious diseases that contribute to premature deaths, particularly heart diseases that contribute to premature deaths, particularly heart disease, type 2 diabetes, certain cancers, and excess body fat.
Variety
refers to a diet that contains foods from each food group
Organic
refers to compounds that contain carbon.
Raw foods often undergo some form of processing, such as...
refining, canning, freezing, or cooking before they are eaten.
At present, the FDA does not...
regulate dietary supplements as strictly as prescription medications. When the FDA determines that a particular supplement presents a significant or unreasonable risk of harm, the agency alerts consumers about the risk and seeks to recall the product; that is, the FDA initiates efforts to have it removed from the market.
Food marketing efforts also include media advertising, which...
relies heavily on the visual sense to attract people to try food products, regardless of their nutritional value. Such factors often make it difficult for nutrition educators to help their clients make wiser, healthier food choices.
Consuming less than the physiological dose can...
result in a marginal nutritional status. The person's body has just enough of the nutrient to function adequately, but that amount is not sufficient to overcome the added stress of infection or injury.
Some foods and beverages, such as candy, snack chips, and sugar sweetened drinks, are...
rich sources of unhealthy solid fats and added sugars, which are often referred to as SoFAS or empty calories.
Most foods are sources of biological fuels, because they provide energy for cells. So the human body uses energy while...
running, sitting, studying, and even sleeping.
Humans have no instinctive ability to...
select the appropriate mix of nutrients their bodies require for proper functioning.
To help ensure the nutritional adequacy of their diets, people...
should eat several different kinds of foods from each food group.
Dietitians must consider many factors regarding a patient's...
situation, including current health status, occupation, food likes and dislikes, budget, family and peer support systems, and ability to access and prepare foods.
Some individuals, however, need higher amounts of vitamins and other nutrients than those found in food. For example,...
some people inherited defects that increase their needs for nutrients, particularly vitamins. Older adults, pregnant women, and people who take certain medications or have digestive disorders that interfere with nutrient absorption may also require supplemental nutrients.
Registered dietitians and registered dietitian nutritionists, who are...
specially trained nutrition experts, often plan modified diets medical nutrition therapies for people with chronic health conditions such as diabetes.
HP2020 has 43 topic areas, including Nutrition and Weight Status, with objectives that have...
specific target goals
Inorganic
substances such as minerals and water, that do not contain carbon.
It is possible that as adults, people reward themselves with...
sweets to obtain the same positive feelings. In a similar way, "comfort foods" may provide desirable feelings for adults. Eating such foods may evoke a sense of bein in a safe haven, such as at home.
According to the results of one study, 53% of Americans reported...
taking a dietary supplement in the past month. The most commonly used dietary supplements are multivitamin/mineral (MV/M) products.
All nutrients are important for health, but the body can use...
the "raw materials" from food to synthesize (make) many nutrients, such as cholesterol and fats (types of lipids). The remaining nutrients (50) are dietary essentials.
In the United States, public health officials monitor the state of Americans' health. A major focus of the government's public health efforts is...
the development of educational programs designed to prevent obesity and other serious chronic health problems.
Nutrients
the life-sustaining substances in food. These are necessary for the growth, maintenance, and repair of the body's cells.
In most cases, the manufacturer voluntarily recalls...
the product after determining there is a problem with it or being notified by the FDA about the problem. In some cases, the FDA requests a recall.
One of the important roles of vitamin C is maintaining collagen....
the protein in the body that holds cells together, including the cells that form tiny blood vessels in skin. Collagen is also needed to produce scar tissue for wound healing.
The public may expect medical researchers to provide definite answers to...
their nutrition-related questions and rigid advice concerning optimal dietary practices.
Cells do not need food to survive, but...
they need the nutrients in food to carry out their metabolic activities
When young adults leave home and associate wit people from diverse geographical and ethnic backgrounds...
they often broaden their usual food choices.
Some people strive to improve their diets because...
they want to lose or gain weight.
For many people, having a history of chronic disease does not mean that...
they will develop the condition. Other risk factors that contribute to ill health are unsafe environmental conditions; psychological factors, such as excess emotional stress; lack of access to health care; advanced age; and unhealthy lifestyle.
Although the body requires large amounts of water...
this nutrient does not provide energy and is not usually classified as a macronutrient
The most reliable and economical way for people to obtain nutrients and beneficial phytochemicals is...
to base their diet on a variety of "whole" and minimally processed foods. Plants often contain a variety of nutrients and phytochemicals, but processing may remove some healthful parts.
The bomb calorimeter is a small chamber surrounded by a jacket of water. An electrical spark ignites the food and...
under the conditions inside the bomb, the food burns completely. As the food burns, it releases heat, which raises the temperature of the water in the surrounding chamber. A thermometer measures the increased water temperature, and scientists use this information to determine the number of calories in the food.
It is important to note that not all energy-dense foods are...
unhealthy foods. Nuts are high in fat, and therefore, energy dense. However, nuts are also nutrient dense because they contribute protein, vitamins, minerals, and fiber to diets.
On average, healthy young men and women have similar amounts of...
vitamins, minerals, and carbohydrates in their bodies, but the young women have less water and protein, and considerably more fat.
Water provides no energy for the body, so....
watery foods, such as most fruits and vegetables, tend to be low in calories and have low energy densities.
Although sugar (a carbohydrate) comprises about 44% of the....
weight of a chocolate-with- almonds candy bar, over one-third of the sweet snack's energy is from fat. The candy bar also contains small amounts of protein and a few vitamins and minerals.
Cognitive factors that influence food choices involve learning processes. People learn...
which foods are acceptable to eat from past experiences, cultural practices, and religious teachings.
"More is not always better" when it relates to optimal nutrition. The physiological dose of a nutrient is...
within the range of safe intake and enables the body to function optimally.
In contrast, if one of your favorite fast-food restaurants is near your home...
you may find it easier to eat meals at the restaurant than to prepare them.