PED-116 Chap. 8 - Nutrition
osteoporosis is
a condition in which the bones become extremely thin and brittle and break easily, due largely to insufficient calcium intake
anemia is
a deficiency in the oxygen-carrying material in the red blood cells
organic
a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation and other practices
MyPlate is
a food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients
Kilocalorie
a measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree C; commonly referred to as a calorie
Glycemic index is
a measure of how a particular food affects blood glucose levels; a food that has a rapid effect on blood glucose levels is said to have a HIGH blycemic index
pathogen is
a micro-organism that causes disease
phytochemical is
a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer; phyto means plant
hydrogenation is
a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
Glucose is
a simple sugar that is the body's basic fuel (monosaccharide)
Daily Values refers to
a simplified version of the RDAs used on food labels; also included are values for nutrients with no established RDA
antioxidant is
a substance that protects against the breakdown of food or body constituents by free radicals; antioxidants' actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules
Fructose is
a very sweet sugar that is found in fruits (monosaccharide)
cholesterol is
a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones
free radical is
an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke
Micro nutrient
an essential nutrient required by the body in minute amounts
Carbohydrates are
an essential nutrient; sugars, starches, and dietary fib er are all carbohydrates
Examples of saturated fats are
animal fats, butter, cheese, palm and coconut oils
high-density lipoprotein (HDL) is
blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease
low-density lipoprotein ((LDL) is
blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls
energy balance equation
calories in versus calories expended
vitamins are
carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and porcesses in the body
Examples of trans fats are
deep-fried fast food, margarine, cookies and crackers, processed snacks and sweets
soluble (viscous) fiber is
fiber that dissolves in water or is broken down by bacteria in the large intestine (fruits, legumes, oat/oat bran, barley)
insoluble fiber is
fiber that does not dissolve in water and is not broken down by bacteria in the large intestine (wheat bran or psyllium seed)
Fiber is found in
fruits, vefetables and grains; is nondigestible carbohydrates provided by plants, facilitates elimination
minerals are
inorganic compounds needed in relatively small amounts for the regulation, growth, and maintenance of body tissues and functions
dietary fiber is
nondigestible carbs and lignin that are intact in plants
functional fiber is
nondigestible carbs either isolated from natural sources or synthesized; these may be added to foods and dietary supplements
Examples of monounsaturated fats are
olive, canola and safflower oils, avocados, olives, peanut butter, many nuts including almonds, cashews, pecans and pistachios
Simple carbohydrates are
single sugar molecules (monosaccharides) and double sugars (disaccharides)
Complex carbohydrates include
starches and most types of dietary fiber. Starches are found in grains (wheat, rye, rice, oats, barley, etc.); legumes (dried beans, peas and lentils); and tubers (potatoes and yams)
Disaccharides, pairs of single sugars, include
sucrose (table sugar: fructose + glucose maltose (malt sugar: glucose + glucose Lactose (milk sugar: galactose + glucose
Whole grain means
the entire edible portion of a grain, including the germ, endosperm, and bran; probessing removes parts of the grain, often leaving just the endosperm
Galactose is
the sugar in milk (monosaccharide
total fiber is
the total amount of dietary fiber and functional fiber in the diet
food irradiation is
the treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life
cruciferous vegetables are
vegetables of the cabbage family, including cabbage, broccoli, brussel sprouts, kale and cauliflower;
Trans fatty acid (trans fat)
A type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity
Macro nutrient
An essential nutrient required by the body in relative large amounts.
Protein
An essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy
Dietary Reference Intakes (DRIs)
An umbrella term for four types of nutrient standards: AI - Adequate intake EAR - Estimated Average Requirement RDA - Recommended Dietary Allowance UL - Tolerable Upper Intake
Water - vital but often ignored
Body composed of 50-60% water.
polyunsaturated Omega-6 fats include
Corn, soybean and cott0nseed oils, margarine, mayonnaise, and salad dressings
polyunsaturated Omega-3 fats include
Fatty fish such as salmon, white albacore tuna, mackerel, anchovies and sardines; lesser amounts in walnuts, soybean oil, dark green leafy vegetables; best sources of fats
Percent of daily recommended calories from carbs, fats and protein AMDR: Acceptable Macronutrient Distributions Ranges 1600 to 2800 calorie diet)
Nutrient: AMDR Protein 10-35% Fat 20-35% Carbohydrates 45-65%
Daily recommended intake of carbs, fats and protein
Protein: Men: 56 grams; Women: 46 grams Fat: Linoleic acid: Men: 17 grams; Women 12 grams Fat: Alpha-linoleic: Men: 1.6 grams; Women: 1.1 grams Carbohydrate: Men: 130 grams; Women: 130 grams
Essential nutrients
Substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. These nutrients include: Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water
Amino acids
The building blocks of proteins
Digestion
The process of breaking down foods into componants the gastrointestinal tract can absorb and the body can use.
Nutrition
The science of food an how the body uses it in health and disease
legumes are
Vegetables such as dried beans and peas that are high in fiber and are also important sources of protein
Water soluble vitamins (9) include:
Vitamins: Biotin, Folate, Niacin, Pantothenic acid, Riboflavin, Thiamine, B6, B12, C
Fat soluble vitamins (4) include:
Vtitmins A, D, E, & K