Chapter 11 Nutrients Reading Guide

Infant growth first year

An Infant grows more during the first year than any other time. Babies generally only need breast milk or formula for the first 6 months. New foods are introduced slowly. Small children need a wide variety of foods in small portions. Since their stomachs cannot hold much food at once, they need frequent snacks and meals to supply the nutrients they need.

Nutrient

Is a chemical compound that helps the body to carry out its functions. A foods nutrients can be lost through improper preparation, cooking and storage. The techniques that destroy nutrients can also destroy a food's color, texture,and flavor.

Macrobiotics

Is a diet that includes unprocessed foods, and organically grow fruits and vegetables.

Cholesterol

Is a fat like substance found in all body cells and in all animal foods, such as meat, egg yolks, and dairy products. The body can manufacture its own cholesterol because it is needed to produce cell membranes, hormones, vitamin D, and bile acids, which help digest fats. Over time cholesterol in the system can block arteries that carry blood.

Purée

Is a food in which one or more of the ingredients have been ground in a food processor or blender.

Protein

Is a nutrient that builds, maintains, and repairs body tissues. It is essential for healthy muscles, skin, bones, eyes, and hair. It plays an important role in fighting disease. If a person does not eat enough carbohydrates and fat, the body will use protein for energy.

Hydrogenation

Is a process in which hydrogen is added under pressure to polyunsaturated fats. Hydrogenation changes liquid oil to a solid fat.

Additive

Is a substance added to a food to improve it in some way. Direct food additives are added to a food specifically to enhance or change it. Indirect food additives become part of the food product because of the way it is processed. Some additives , such as vinegar and salt have been used for centuries. Some are natural, while others are chemically produced.

Vitamin

Is a substance that helps regulate or control many bodily functions. They also help other nutrients to do their jobs. There are two types of vitamins, Fat soluble and Water soluble.

Polyunsaturated fat

Is also liquid at room temperature.

Food alergy

Is an allergic reaction triggered by the immune system in response to a particular food. (Examples are tree nuts or peanut allergies)

Diabetes

Is an illness that affects the body's ability to convert blood sugar to energy. Type 1 diabetes do not produce insulin in their bodies. Type 2 diabetes either do not produce enough insulin, or their bodies' cells ignore the insulin. Diabetes can cause long - term problems with eyes, circulation and healing.

FDA

Is responsible for regulating additives that are put into foods to make sure that they are safe to eat. No additives have permanent FDA approval.

Carbohydrate

Is the body's main source of energy. The three main types are sugars, starches and fiber.

Legume

Is the seed or pod from certain plants. Some examples are beans , lentils, and peas.

Smoking point

Is the temperature at which an oil will smoke in a pan.

Cancer

Is the uncontrolled division and growth of cells that interferes with the normal body functions. It is the second leading cause of death in U.S.

Monounsaturated fat

Is usually liquid room temperature. Unsaturated fats are considered more healthful because they do not raise cholesterol levels. Olive oil and peanut oil are examples of monounsaturated fats. Foods that contain monounsaturated fats, such as avocados, can help lower the total cholesterol in your body as well as lower the risk of heart disease.

Athletes

Need more carbohydrates for energy. In addition, it is important to drink plenty of water to avoid dehydration, a serious fluid imbalance in the body. Dehydration can lead to heat stroke or heat exhaustion.

Daily value

Of a nutrient is the amount of that nutrient that a person needs every day. It is based on a 2000 calorie diet. This number is a guide, because each person's calorie needs are different.

Batch cooking

One way to lessen food storage problems is batch cooking, the process of preparing small amounts of food several times throughout a food service period.

LDL

Too much , LDL, or bad cholesterol, can contribute to cardiovascular problems, as it can build up inside artery walls, preventing the flow of blood to the heart and other vital organs.

Water soluble vitamins

Dissolve in water. They must b eaten every day because the body loses them in waste fluids( urine or pee) . Examples include Vitamin B and C.

Nutritional label

Gives information on serving size , calories, and nutrients, which are measured in grams and in daily value percentages.

Dietary guidelines

1) getting enough nutrients within calorie needs 2) being physically active everyday 3) limiting fats and cholesterol 4) choosing whole grains ,fruits and vegetables 5) being choosy about carbohydrates 6) reducing sodium (salt) 7) increasing potassium 8) avoiding alcohol 9) keeping food safe

Saturated fat

A fat that is solid at room temperature and tends to increase the amount of cholesterol in the blood is called a saturated fat. Some examples are butter, lard, whole milk products, and the visible fat on meats. These and trans fatty acids have been linked to an increased risk of heart disease.

Soluble Fiber

A fiber that dissolves in water. Is found in foods such as oat bran and grains . It has been linked with the prevention of heart disease and some cancers.

Insoluble Fiber

A fiber which absorbs water. Is found in the outer coating ( Bran) of whole grains.

Nutrient-dense food

A food is a food low in calories, but rich in nutrients.

Vegetarian

A person who does not eat meat or other animal based foods.

Lacto-ovo-vegetarian

A person who eats both dairy products and eggs.

Ovo-vegetarian

A person who eats eggs in addition to foods from plant resources.

Vegan

A person who eats no meat or animal products at all.

Raw vegan

A person who eats only unprocessed vegan foods that have not been heated above 115 degrees.

Lacto-vegetarian

A person who eats or drinks dairy products, but does not eat eggs.

Fiber

A unique form of complex carbohydrates that does NOT provide energy. There are two types Soluble and insoluble. Fibers main advantage is that can not be digested. As it passes through the body, fiber helps remove wastes!

Nutrient content

An important factor in meeting a body's need for food and maintenance.

Trans fatty acid

An unsaturated fat that goes through the hydrogenation process becomes a trans fatty acid, also called a trans fat. Some examples are stick margarine and vegetable shortening.

Recommended Dietary Allowances

Are developed by the Food and Nutrition Board of the Academy of Sciences. The RDA shows the amount of each essential nutrient that will meet the nutritional needs of the majority of healthy Americans for a day. RDA's are updated every five years.

Dietary guidelines for Americans

Are published by the USDA and the US Department of Health and Human Services. First published in 1980, they are updated periodically. They offer information on proper eating habits for healthy Americans who are two years of age or older.

Complex Carbohydrates

Are starches such as pasta, grains, cereals, and legumes.

High blood pressure

Can also have an impact on the development of cardiovascular ( heart) disease. Large amounts of salt or sodium over time can increase blood pressure.

Lipoprotein

Cholesterol circulates in the body in a chemical package called a lipoprotein. There are two types, a high density called HDL and a low density called LDL .

Glucose

Foods that are high in complex carbs contain many other nutrients that your body needs, such as vitamins and minerals. Your body breaks down simple and complex carbs into usable energy know as glucose. This gives your body the energy it needs to work properly.

Dietary guidelines

For 100 years the government has provided dietary guidelines and recommendations to help consumers make healthful food choices. They can help you create well-balanced meals. Factors that influence a person's dietary needs include age, activity level, lifestyle and health.

Older Adults

Have much less muscle and bone mass and their metabolism moves more slowly. Other factors that can influence the nutritional needs include : health problems, loss of teeth , a decreased appetite, and an inability to prepare nutritional meals

HDL

Higher, HDL, or good cholesterol, helps lower the amount of total cholesterol in the blood.

Water

It is essential to sustain life. It makes up 60% of an adult's body weight. It clean's toxins from the body, and increases the body's ability to transport nutrients. Healthy adults need to consume 64 to 80 ounces of water a day.

Vitamin D

Milk is often fortified with vitamin D because it helps the body absorb the calcium already in the milk.

Incomplete protein

Most plant foods lack some of the amino acids are called incomplete proteins. Most plant foods lack some of the essential amino acids. By combining nuts or dry beans and grains, a person can access all of the essential amino acids. This is important for people who do not eat animal products.

Amino acids

Proteins are made up of these smaller units. There are 22 amino acids. Some can be made by the body, some can not. A protein source that provides all the amino acids is called a complete protein. Most animal sources ( meats) of food provide all of the essential amino acids.

Sugars

Provide little more than calories.

Fat

Regulates bodily functions and helps carry vitamins through the system. It is also a source of Stored Energy an a cushion for body organs. Fat also adds Flavor to foods. There is strong evidence that a diet higher than 30% in fat and cholesterol can put one at risk for heart disease and cancer.

My Plate food guidance System

The guidelines above help form the basis for My Plale. It was first created in 2011 to replace the Food Guide Pyramid. It shows the recommended proportions of foods from each food group. The food groups are grain, vegetable, fruit , dairy and protein. Oils are represented.

Steaming, grilling, poaching, stir-frying And microwaving

These techniques are better than others at keeping a food's nutritional value.

Minerals

They are an essential part of your bones and teeth. Are divided into two types , major and trace minerals. They are needed in small amounts, and regulate body processes such as nerve function.

Phytochemicals

They are natural chemicals such as those found in plants, fruits, vegetables, grains, and dry beans. Phytochemicals may help protect the body against cancers, heart disease , stroke , high blood pressure, and other chronic health conditions.

Fat soluble vitamins

Unlike water soluble vitamins are stored in the body's liver. Vitamins A, D, E & K are fat soluble vitamins. Because they are stored, they can build up in the body if they are taken in very large quantities for a long period of time. This can cause disease or even death.