Get Fit Stay Well Ch.8

nutrients

a chemical in food that is crucial for growth and function; includes proteins, carbohydrates (starches and sugars), lipids (fats and oils), vitamins, and minerals

lipid

a class of molecules that includes fats, oils, and waxes that do not dissolve in water -also include steroids such as steroid hormones, cholesterol, and certain vitamins

iron-deficiency anemia

a disease in which the body takes in too little iron and makes too little oxygen-carrying hemoglobin

osteoporosis

a disease of thinning, weakened, porous bones during which too little calcium is deposited in the bones or retained in it

folate

a form of vitamin B that is vital for spinal cord development and helps breakdown homocysteine as the body digests proteins

lipoproteins

a lipid plus protein transport particle that can move along easily in the bloodstream; carries triglycerides or cholesterol

fat

a lipid such as butter, lard, and bacon grease, all of which are solids at room temperature

omega-6 fatty acid

a lipid that includes linoleic acid; abundant in polyunsaturated oils such as canola, corn, soybean, and sunflower oil. The fatty acids are polyunsaturated and have doubled-bonded carbons at TWO sites, including one at the sixth carbon along the chain

unsaturated fats

a lipid, usually a liquid oil, in which most carbon chains lack the maximum load of hydrogen atoms (because there is a carbon-carbon double bond). Therefore chains are kinked and can't pack tightly, thus they can slip past each other and act like liquids

saturated fat

a lipid, usually a solid fat like butter, in which most of the chains of carbon atoms are loaded (or "saturated") with as many hydrogen atoms as the chain can carry. Saturated chains are straight, allowing them to pack together and act like a solid -a fatty acid chain where every available carbon bond is filled with hydrogen atoms -worse for you than unsaturated

glycemic index

a measurement of the rate at which foods raise levels of glucose in the blood, and in turn, trigger the release of insulin and other blood sugar regulators

major minerals

a mineral needed in relatively large amounts, including SODIUM, CALCIUM, phosphorous, magnesium, potassium, and chloride

essential nutrients

a nutrient necessary for normal body functioning that must be obtained from food -include proteins, carbs, fats, vitamins, minerals, and water

minerals

an element such as calcium or sodium that allows vital physiological processes, including nerve transmission, heartbeat, oxygen delivery, and absorption of vitamins

trace minerals

an element the body needs in very tiny amounts; includes IRON, zinc, copper, iodine, selenium, fluoride, and chromium

trans fat

an unsaturated lipid or oil with hydrogen atoms added to cause more complete saturation and make the oil function as a solid. Margarines and vegetable shortenings are examples -bad for you b/c increase LDL and lower HDL. Also raise triglyceride levels

BMR

basal metabolic rate, the amount of energy your body uses in a given time period while resting or sleeping -accounts for 50-70% of your calorie consumption each day

proteins

biological molecule composed of amino acids -crucial structural and functional compounds in living organisms -nutritionists recommend getting about 10% of daily calories from protein

Provide energy

carbohydrates, fats and oils, proteins

glycemic load

combination of glycemic index plus portion size

complementary proteins

combining plant foods from different groups on the same day provides all the necessary amino acids

antioxidants

compounds in foods that helps protect the body against the damaging effects of oxygen derivatives called free-radicals

dehydrated

depleted of normal, necessary levels of body fluids

complete protein (high quality protein)

dietary protein that supplies all the essential amino acids -typically protein from animal products

gout

disease that involves the buildup of certain crystalline compounds in the big toe join an d other areas -caused by consuming too much protein (esp. animal protein) which puts added stress on the liver and kidneys

omega-3 fatty acid

has double bonded carbons at THREE sites, including one at the third carbon along the chain. Includes linoleic acids, EPA, and DHA. Abundant in polyunsaturated oils from flaxseeds, walnuts, and certain fish. Found in lesser amounts in canola and soybean oils. The fatty acids are double-bonded at three sites, including one at the third carbon along the chain

legumes

include beans, peas, peanuts, and seeds -ex. soy products which come from soy beans

fiber

indigestible carbohydrates in the diet that speed the passage of partially digested food through the digestive tract. fiver helps control appetite and body weight by creating a feeling of fullness without adding extra calories

incomplete proteins

lack some of the essential amino acids -typically protein from plant sources

essential fatty acids

lipid components, including linolenic acid, EPA, DHA, and linoleic acids, which the body cannot manufacture and which we must obtain in polyunsaturated oils

triglycerides

lipid molecule made up of three fatty acid chains or "tails" attached to one glycerol "head" containing a three-carbon backbone. Common form of fats in foods and in organisms

monounsaturated fatty acid (MUFA)

lipid whose fatty acid chains have just one kinked (double bonded-unsaturated) region. Olive oil, canola oil, and cashew oil are high in mono-unsaturated fatty acids -lowers LDLs, raises HDLs

polyunsaturated fatty acids

lipid whose fatty acid chains have two or more kinked (unsaturated regions). Corn oil, safflower oil, and cottonseed oils these acids -lowers LDLs, raises HDLs

hypoglycemia

low blood sugar can leave you feeling foggy-headed, weak, and shaky

carbohydrates

member of a class of nutrients containing sugars and starches, which supply most of the energy that sustains normal daily activity

iron

need it to produce healthy blood, muscle function, and normal cell division -females:18 mg -males:10mg

essential amino acids

one of 9 of the 20 types of amino acids, or building blocks, that our bodies cannot manufacture and that we must consume in our foods

vitamins

organic compounds in foods that we need in tiny amounts to promote growth and help maintain life and health

enzymes

proteins that make up functional proteins and facilitate chemical reactions but is not permanently altered in the process -a biological catalyst

functional proteins

proteins that perform crucial functions rather than making up physical structures. Ex. enzymes

Sodium

regulates the water contents of blood and body fluids; for the transmission of nerve impulses; for muscle contraction (heartbeat);and metabolic functions in cells -only need about 500 mg a day American's consume 3100-4700 (men), 2300-3100(women) -recommended dietary allowance recommends no more than 2400 mg -high levels can increase calcium loss in urine, increasing risks of fracture in old age

fatty acid

the basic unit of triglycerides-long chains of carbon atoms

diverticulosis

the formation of tiny pouches in the colon that bulge out through the intestinal wall like bubbles -pouches can get inflamed and can cause intestinal pain, bloating, bleeding, blockages, and other symptoms

cholesterol

the most common steroid in the body. a waxy lipid in the steroid class that is an important component of cell membranes and is transported in the blood by carriers called LDL and HDL. Some of it in the blood comes from the diet; most is made in the liver -USDA recommends you consume less by cutting back on red meat, egg yolks, and high-fat dairy products

nutrition

the study of how people consume and use the nutrients in food

hypervitaminosis

toxic condition caused by very high levels of certain vitamins

oils

usually golden liquids at room temperature; a lipid such as corn and olive oil

Replaces fluid in cells and tissues

water

high-density lipoprotein (HDL)

"good cholesterol" -these levels rise in response to polyunsaturated fats and prevent and reduce plaque deposits in blood vessels

complex carbohydrate

"starches" important energy-storage compound and structural building material in plants and animals. Also called polysaccharides, the complex carbohydrates are made up of longs chains of sugar molecules and deliver time release energy

simple carbohydrates

"sugars" carbohydrate made up of one or two sugar subunits and that delivers energy in a quickly usable form. Glucose, a monosaccharide, has one sugar subunit. Table sugar, a disaccharide, has two sugar subunits.

fiber consumption statistics

-90% of American's do not consume the recommended daily amount of fiber -typical American only eats about 12 grams/day, less than half of the DRA of 25-30 grams or more

DVs

-daily values -a list of all the important nutrients from two less inclusive government lists-the RDIs and the DRVs -printed on all nutrition labels

fat-soluble vitamins

-dissolve only in fat, so must associate with fat molecules in order to be absorbed through the intestinal tract -excess unused quantities tend to be stored, and can cause liver damage -ex. vitamin A, D,E, and K

water-soluble vitamins

-dissolve only in water, and can be absorbed directly into the blood stream -because they are not stored in the liver, body fat, or other tissues, we need to consume them on a regular basis -ex. vitamin C and B

Low-density lipoprotein (LDL)

-eating saturated fat and trans fat raises these levels in bloodstream -a form of lipoprotein sometimes called "bad cholesterol." These levels rise in response to saturated fats in the diet and can contribute to plaque deposits inside blood vessels

insoluble fiber

-found in bran, whole grains, and fruits and vegetables -speeds the passage of food and reduces bile acids and certain bacterial enzymes

soluble fiber

-in oat bran, dried beans, some fruits and vegetables -helps lower blood cholesterol levels and the risk of cardiovascular disease -also assists the passage of digested food through the digestive tract

structural proteins

-make up parts of cells, tissues, and organs -enable cells to move, to divide, and to transport materials around internally

kilocalorie (kcal)

-nutritionists use kcal or C when they refer to specific foods. -ex. a medium-sized apple provides 50 Calories -capital C -one thousand calories

Calcium

-recommendations: 1000-3000 mg/day -too little can cause osteoporosis, kidneys tones, bone spurs, and deposits or plaques inside blood vessels -vitamin D helps in absorption

RDAs

-recommended dietary allowance -a listing of the average daily nutrient intake level for a list of vitamins and minerals that meets most people's daily needs

amino acids

-subunits of protein molecules -"building blocks of life" -contain carbon, hydrogen, oxygen, and nitrogen -20 different kinds; our cells can make 11, the other 9 come from food

calorie

-the amount of energy required to raise the temperature of 1 gram of water to 1 degree Celsius -measure of the amount of chemical energy that foods provide -lowercase c

daily protein requirements (most adults)

.75-.80 gram of protein per kilogram of body weight per day

determining daily protein requirements

1. determine your body weight 2. convert pounds to kilograms: lb/2.21 lb/kg=kg 3. multiply by 0.8g/kg for average adult to get requirement in grams per day

daily protein requirements (recreational athletes)

1.0-1.1/kg

daily protein requirements (elite athletes in training)

1.2-1.6 g/kg

amount of Calories active adults need per day

2000-2500

Water

Maintains proper salt and pH balance, and helps transport substances within our bodies

Facilitate energy use, growth, repair, and reproduction

Vitamins and minerals