Module 2 - Nutrition

Physical Effects of Anorexia

- anxiety and depression - appearance of baby hair all over body (lanugo) - brittle nails and hair - dry skin and lips - irregular heartbeat and seizures - infertility - osteoporosis - kidney failure - heart failure

Physical Effects of Bulimia

- anxiety and depression - oral problems (gum erosion or disease, tooth decay, bad breath, etc.) - chronic sore throat - heartburn - ruptured esophagus or stomach - ulcers (bleeding sores in stomach) - bowel problems - infertility - irregular heartbeat - heart failure

Avoiding Insulin Resistance

- keep your body weight at a healthy level, avoiding obesity - exercise - eat fewer foods that increase the need for insulin (high glucose foods)

The Six Essential Nutrients

1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water

The recommended daily value percentages listed on nutrition labels are based on a typical diet of how many calories?

2,000

BMI (Body Mass Index)

A BMI is a value calculated based on a person's height and weight; if your BMI is less than 18.5, you are considered underweight; if it is anywhere from 18.5 to 24.9, you are considered normal weight; and if it is 25 or above, you are considered overweight. with 30 or more being obese. "One problem with BMI, though, is that it does not account for muscle mass—just sheer weight. So, assessing your BMI in conjunction with your waist-to-hip ratio is often a better marker of your health. To find this ratio, measure your waist, then divide it by your hip measurement. Although different sources have different measurement guidelines, a number around or below 0.85 for women and 0.90 for men is associated with a decreased risk of disease related to abdominal fat. Research shows that a large amount of abdominal fat is related to an increased risk of type 2 diabetes and heart disease, among other chronic illnesses."

Osteoporosis

A condition in which the body's bones become weak and break easily.

Food Label - Daily Value

A daily value is the amount of a nutrient you should consume daily. The percentage on the right hand side refers to the percent of that recommendation one serving provides. These values are calculated, assuming you are on a 2,000 calorie/day diet. If a daily value is not listed, the Food and Drug Administration has not set a recommended amount for that item. If a daily value is 5% or less, the product is "low" in that nutrient; if it is 20% or more, the product is "high" in that nutrient.

Glucose

A simple sugar molecule. When your body doesn't need all the glucose provided by your diet, the excess energy is stored in the muscles and liver, or it is turned into fat. Glucose requires a hormone called insulin to help transfer it from the blood into the cells of certain tissues.

Fast Food

According to the CDC (Centers for Disease Control and Prevention), "during 2007-2010, adults consumed, on average, 11.3% of their total daily calories from fast food" [emphasis added] and "in 2011-2012, just over one-third of children and adolescents consumed fast food on a given day. "The biggest health problems associated with fast food relate to its nutritional content: - fast food generally contains less nutritional value per calorie than foods prepared at home - Salt in sugar, are provided in high concentrations (relative to daily recommendations) in fast food. - contains trans fat, which is a nutrient that should always be avoided. - contains more calories than home-cooked meals, which may contribute to obesity.

Food Preparation

Although food preparation varies greatly depending on family, religion, culture, and personal taste, there are general principles of food preparation (provided by the United States Department of Agriculture) to help keep us safe from foodborne illnesses (sickness caused by bacteria or germs found in the food or cooking area). Frequently wash hands and surfaces that come in contact with food. Use soap on hands and very diluted bleach to sanitize surfaces. - Separate raw meat, poultry, and eggs from other foods to prevent contact of the fluids with other food products. - Cook, bake, or roast foods to the correct temperature, which is typically included on the packaging, to ensure that the food product is safe to consume. - When at the grocery store, pick up food items requiring refrigeration last so they do not sit out longer than necessary. - Don't purchase food past the expiration date. - Wash fruits and vegetables thoroughly before consuming or cooking them.

Effects of Overweight and Obesity

Although there are some exceptions, overweight and obesity are typically caused by lifestyle choices, aka diet and exercise. We often talk about other health issues as being caused by obesity, but this isn't true all the time. We should look at obesity as a symptom of something that is going on inside your body, which is also causing other disorders or problems. Having too much body fat can directly impact other parts of your body, potentially leading to health problems such as: - high blood pressure - joint problems- sleep apnea (repeated brief periods where you stop breathing during sleep) - respiratory problems - mental illness - general body pain - stroke - heart failure - type 2 diabetes

Food Additives

Any additional product used in food production, processing, transportation, or storage. Food additives are often used to preserve flavor or freshness, change food consistency, and replace nutrients destroyed in production. The Food and Drug Administration controls and studies food additives to keep consumers informed regarding their effects on the body.

Preservatives

Are another common food additive. It is very likely that foods stored in boxes and packages and found on the shelf at the grocery store have preservatives to help them stay fresh longer. Salt and sugar are often used as food preservatives, so if you are trying to limit these ingredients in your diet, a good guideline is to purchase one-ingredient foods such as milk, eggs, meat, vegetables, and so forth. You can always make meals using several of these ingredients together, but the point is, with fewer ingredients listed on the product, it will likely be less processed and preserved.

Direct Additives

Are used to affect the texture or taste of the food; these are listed on the food labels. For example, a color additive is pigment added to enhance the food's appearance (i.e., different colors of soda or the green color added to mint-flavored food). Salt and sugar are also very commonly used food additives because they help prevent bacterial growth and enhance the flavor.

Adults and Aging Adults

As people move into adulthood, the calorie requirements decrease, though the requirement also depends on factors such as activity level. Although the energy required by the body decreases, the need for essential vitamins and minerals is maintained or even increased. For example, older women experiencing menopause have decreased amounts of the hormone estrogen, which has a role in maintaining bone strength. As estrogen decreases, bone density often does too—a condition called osteoporosis—which again makes bones susceptible to fractures. Because of this, calcium and vitamin D are important nutrients for older adults because they help maintain bone integrity. Something unique to this stage of life is the importance of proper hydration. In older adults, the sensation of thirst is decreased, meaning the body's way of telling you it needs water is altered, and many older adults consequently suffer from dehydration. Water is essential for the structures and processes of the body to function, so inadequacies are detrimental at any life stage. As far as type of food goes, difficulty or pain when swallowing—a condition called dysphagia—is very common among older adults; additionally, missing teeth, dentures, or a lifetime of oral problems makes eating difficult, sometimes leading to malnutrition. Soft foods are most effective for these individuals in receiving adequate nutrition. Proper nutrition in this stage helps maintain strength and functionality in an aging body.

What is a common weight assessment that uses the relationship of weight to height?

BMI "The body mass index, in conjunction with the waist-to-hip ratio, is a good indicator of which weight category you are in: underweight, normal weight, overweight, or obese. The BMI is calculated based on your weight and height."

BRATTY:

Bananas, Rice, Applesauce, Toast, Tea, Yogurt

Effects of Underweight

Being underweight does not always mean you have an eating disorder; as we talked about before, some people have a very difficult time putting on weight, be it fat or muscle, due to their unique genetic makeup. Some diseases such as malabsorption syndrome or cancer may even cause underweight. General health consequences of being underweight include the following: - interference with growth and development - extreme fatigue - compromised immune system, leading to an increased risk of infections

Nutrients on Bones

Calcium and vitamin D help bones become strong and stay strong. Vitamin D is found in eggs and other animal proteins, but it is also synthesized by the skin when hit with sunlight.

Resorption

Calcium is required by the body for muscle contraction, bone growth and maintenance, and neuron transmission throughout the body. Because more parts of the body than just your bones need calcium, if ever there is a dietary deficiency of calcium, your body will take it from the bones and put it into the blood.

Carbohydrates

Carbohydrates (carbs) are found in foods like fruit, veggies, pasta, rice, cereal, bread, and even dairy. Carbs are used for energy. Your body breaks them down into a simpler sugar molecule, glucose, which can be used as fuel by your cells. Simple carbs provide energy quicker than what are called complex carbs.

Dietary Fat

Comes in a few different forms including: - monounsaturated fats - polyunsaturated fats - saturated fats - trans fats Foods such as nuts, fish, peanut butter, meat, milk, oils, and butter are good sources of fat.

Dysphagia

Condition in which swallowing is difficult or painful

Endocrine Theory of Obesity

Doesn't disregard the fact that calorie consumption and calorie expenditure affect weight fluctuation, but it adds to it. The theory recognizes that all of our bodies function differently and that the type of food you eat, not just how much, can affect how your hormones and metabolism (your body's process of storing and using energy) interact. The hormone of interest in the endocrine theory of obesity is insulin, which increases as your glucose consumption increases. According to this theory, having a diet high in carbs can cause problems. Carbs break down relatively quickly into glucose. Consistently high glucose levels require high levels of insulin, and having consistently high insulin makes your body more resistant to it. This insulin resistance has been linked to many health problems and diseases, including obesity. This is the essence of the endocrine theory of obesity.

Atherosclerosis

During the process of repair led by your immune system, fat and other blood components become involved and can get trapped in the layers of the blood vessel, making the inside more narrow and stiff. An unfortunate effect of atherosclerosis is the formation of blood clots within the vessel. If a blood clot detaches from the vessel wall, it could travel to the lungs, heart, or brain, cutting off blood flow and leading to tissue death. This is a huge cause of heart attacks and strokes.

Nutrients on Hair

Fat helps skin and hair stay healthy.

Fats

Fat, also referred to as lipid, is a really important and beneficial nutrient for your body. It has many different functions, including providing your body with sustained energy, protecting major organs, aiding in the absorption of vitamins and minerals, ensuring proper brain development, controlling certain immune responses, helping blood to clot, and providing insulation when it's cold.

Dietary Fat in a Diet

Fats should generally be increased in your diet (except trans fat, which should always be avoided) while decreasing carbohydrates. When proportioned correctly, this shift in nutrient consumption is linked with the prevention and treatment of many chronic diseases—including heart, metabolic, and neurologic disease—as well as weight loss. Unfortunately, fat is still a very feared nutrient, and consequently, many food companies remove fat from their products and substitute carbohydrates or sugar to preserve taste. However, recent research supports the practice of keeping fat in your diet because replacing it with carbs and sugars is more harmful to your health.

Infants and Children

For infants, breast milk is the best source of nutrition because it provides not only nutrients but also antibodies from the mother. These antibodies aid in building the baby's immune system, helping them avoid illness. Studies also show that breastfeeding can help prevent the infant from developing type 1 and type 2 diabetes mellitus; some research also suggests that mothers may also be protected from diabetes when they breastfeed their infants.After about four or five months of breast milk or formula, solid food is typically introduced because babies have now developed enough muscle control and stability to keep their heads up, chew, and swallow substances other than milk. Once the baby can eat a variety of solid foods, meals should contain many different colors and textures. This helps the baby receive proper nutrition from multiple food groups and also provides sensory stimulation to the curious and explorative child. Additionally, children can often be picky with their food. Introducing new foods where possible can help expand their taste and ensure that nutritional needs are met. Proper nutrition at this stage is critical for the child to reach physical and developmental milestones.

Caloric Theory of Obesity

If you consume more calories than you use, you gain weight.

Insulin

Insulin is like the "secret password" glucose needs to get into the cell to be used for fuel. People with metabolic disorders related to insulin, such as diabetes, must be conscious of the amount of carbohydrates and sugar they eat because both are broken down into glucose.

Nutrients on Thyroid

Iodine is needed to keep the thyroid gland healthy and functioning. This gland also uses iodine to make hormones that govern your basal metabolic rate, which affects things like body weight, energy levels, and body temperature. The body also uses iodine to get energy from food. A lot of salt is "iodized," meaning it's fortified with iodine, but you can also find this mineral in seafood and dairy.

Nutrients on Vessels

Iron carries oxygen throughout the body and is found in dark, leafy greens, meat, and dried fruit. Water is also necessary to maintain adequate blood pressure, as it is a large component of blood. When you are dehydrated, you typically have lower blood pressure because there's just not as much fluid flowing through your vessels.

Ketones

Ketones are produced when your body breaks down fat, as in times of fasting, starvation, or when consuming a high-fat, low-carb diet. And in fact, a diet that utilizes ketones—a high-fat, low-carb diet—brings health benefits, including disease prevention and weight loss.

Adolescence

Like young children, teenagers have rapidly growing bodies and require more calories to provide the necessary energy for the body to properly develop. With rapid growth comes the increased need for other growth-related nutrients. For example, protein is necessary as tissue growth, hormonal changes, and other internal processes are increasing. The protein you eat is broken down into its building blocks, which are then reassembled by the liver into whatever type of protein your body is in need of. If you don't get enough protein from your diet, your body will break down your muscle to get the materials it needs for other, more important processes. Another important nutrient for this age group is calcium. Calcium is required by the body for muscle contraction, bone growth and maintenance, and neuron transmission throughout the body. Because more parts of the body than just your bones need calcium, if ever there is a dietary deficiency of calcium, your body will take it from the bones and put it into the blood, a process called resorption. This leaves your bones more fragile, which increases the risk of bone fracture. At some point in your twenties, bone mass reaches its peak strength and density; the rest of your life is all about maintaining whatever strength your bone had built up to that point, so getting enough calcium during adolescence is crucial. Of similar importance, vitamin D increases bone health as it helps your body absorb the calcium you get from your diet. Vitamin D can be made by your body; UV rays from the sun (or synthetic sources) hit your skin and convert cholesterol into vitamin D. This nutrient can also be obtained through diet. Ensuring adequate nutrition in this life period helps the development and strength of the growing body.

Insulin Resistance

Many chronic conditions related to nutrition can be tied back to a problem called insulin resistance. insulin resistance is a condition that occurs when your body becomes less sensitive to the presence of a hormone called insulin, which is used to get glucose into cells. Although not every cell needs insulin to get glucose inside, all parts of your body are affected by insulin, which is why insulin resistance can cause such a wide variety of conditions. These conditions include, but are not limited to, the following: - hypertension (high blood pressure) - dyslipidemia (unhealthy amounts of fat in the blood - atherosclerosis (the narrowing and stiffening of arteries) - polycystic ovary syndrome (a hormonal imbalance that directly affects the female reproductive system) - obesity - acne - osteoarthritis (painful inflammation of the joints) - stroke (blood supply cut off somewhere in the brain) - myocardial infarction (aka heart attack; blood supply to the heart muscle cut off) - migraines - muscle wasting - neurological problems (e.g., dementia) - type 2 diabetes* - cancer All individuals who have type 2 diabetes are insulin resistant; this type of diabetes is just the natural progression that occurs when insulin no longer effectively gets glucose into the cells.

What is the main difference between organic foods and commercially grown foods?

Organic food is raised with natural products (i.e., natural fertilizers and pesticides). "Organic food and commercially grown food do not have significantly different levels of nutrition; organic food is also typically more expensive; organic food is sold at most grocery stores and is now very easily accessible."

Organic Food

Organic foods are grown using only natural fertilizers and natural pesticides. Contrast this with conventional farming, which uses chemical fertilizers and pesticides. Research has shown that there is not a significant nutritional difference between organic food and conventionally grown food. However, there are other factors that may affect your preference. For example, natural pesticides may contain fewer harmful soil and water contaminants and thus be more environmentally responsible. Additionally, organic foods typically contain less food additives. On the other hand, organic food generally costs more, and because it is not treated, it tends to spoil faster. Going back to a theme of this course, there is no inherently right or wrong choice here. Whether you decide to eat organically or not is based on individualized factors.

Nutrients on Teeth

Phosphorus and calcium are needed, respectively, for the formation and strengthening of teeth and bones. Phosphorus is also involved in nerve signaling and kidney function; it is found in meat, milk, and whole grains. Calcium is also needed for contraction of muscles and blood vessels and is found in dairy.

Nutrients on Heart

Potassium helps regulate your heartbeat. It also aids nerve and muscle function. Potassium is obtained by consuming leafy, green vegetables, vine-growing fruit, carrots, potatoes and citric fruits.

Nutrients on Muscle

Protein is needed to help build muscle, and calcium is needed to help muscles contract. Calcium also gives bones and teeth strength. Calcium is found in dairy, leafy vegetables, and certain fish.

Proteins

Proteins are involved in almost every cell, structure, process, and system of our bodies. We often talk about proteins as the material used to build tissue, muscles, skin, and bones. That is true, but they have so many other functions, including the following: - providing us with energy when carbohydrate and fat stores are used up - enabling neural communication - providing support for movement - enabling cell and genetic replication - helping blood carry oxygen throughout the body - producing enzymes and hormones - building other proteins Eating eggs, beans, legumes, meat, dairy, tofu, and nuts help you meet the protein requirements necessary for the many functions of the body. When inadequate amounts of protein are consumed, your body has to take it from your muscles, leading to decreased muscle mass and increased weakness.

Food Purchasing

Purchasing food requires a plan, considering many different factors such as: - which foods you like to eat, - which foods will help you meet your health and performance goals, - your budget, - space to store food, and - the number of people needing to be served. Your food purchasing should reflect some sort of balance between these factors. For example, a college student sharing a fridge with five other people may have very limited space for things like eggs, milk, and meat, so they need to recognize their limitations while shopping.

Vitamins and Minerals in Superfood Smoothies

Smoothies and juices may seem like health super-foods because they're filled with fruits and sometimes vegetables. Although they do provide vitamins and minerals, these drinks may not be as healthy as we've always thought. When you're eating a piece of fruit, the sugar you obtain is released slowly into your digestive system because it's trapped inside plant cells that your body can't fully digest. This indigestible plant cell component is called fiber, and it helps move food through your digestive system. However, when you put fruit into a high-velocity blender, the blades chop up the fruit so finely that it may actually rupture this plant cell wall. With the cell wall's integrity altered, smoothies or juices have the potential to result in a sugar rush and a consequent crash, aside from other negative health consequences related to high blood sugar. For this reason, it is often recommended that you just eat the fruit whole instead of making it into a smoothie.

Food Storage

Storing food properly helps you avoid illnesses, such as food poisoning, and food waste. Avoid getting sick from food by following some general guidelines of food storage: - Refrigerate foods as soon as you get home from the store. - Refrigerate any uneaten food as soon as your meal is done, or within two hours of the meal. A guideline given by the Food and Drug Administration is the "two-hour rule" for items that need to be refrigerated; once you hit two hours, many foods start to grow bacteria at rates that will make you sick. - Periodically check your fridge to make sure the temperature is 40°F or colder. - Freeze foods you aren't planning on eating before their expiration date or before they spoil, such as poultry or fruit. - Write a "frozen on" date on the package to remind you how long it has been in the freezer. - Check the expiration dates on nonrefrigerated and commercially processed food too, because, despite their long shelf lives, they can still spoil.

Food Label - Serving Size

Tells you the amount of food to which the rest of the information on the label pertains. Note there is an individual serving size listed as well as the number of serving sizes per container; reading this helps you recognize how many calories/nutrients you will actually be consuming, dependent on how much you eat.

Nutrients on Gut

The B vitamins help metabolism and are found in protein sources, such as eggs, beans, and poultry, as well as leafy green vegetables. B vitamins also help create red blood cells. Vitamin C helps your body absorb iron during digestion and is found in citric fruits and red and green veggies.

Changes in Nutrition over Lifespan

The amount and type of food required for an individual will vary with age, gender, and conditions such as pregnancy or illness. As any of these life circumstances change, so do the energy requirements.

Food Label - Calories

The calories reflect the energy provided by a single serving of the food.

Water

The cells of the body and the blood are full of water. Because of this, proper hydration aids in maintaining adequate blood pressure and circulation, which allows oxygen to be carried to all the tissues of the body. Water also aids in temperature regulation, digestion, and the removal of waste by gas exchange, urination, and defecation. The amount of water you need depends on things like your size, activity level, and environment. However, the Mayo Clinic suggests, as a general rule of fluid intake (not just water) for adults in a temperate climate, about 2.2 L/day for women and 3 L/day for men.

Nutrients on Nose

The mineral Zinc enables the sense of smell and taste. It also aids the immune system, wound healing, and cellular function. Zinc is found in many different protein sources and sometimes even in medicine like cold lozenges or nasal sprays.

Which statement best describes vitamins and minerals and their function?

They build tissues and regulate body processes. "Vitamins and minerals do not provide any energy, but they help your body function effectively and maintain structure."

Pregnancy

To ensure the proper development of the fetus and the maintenance of the mother's health, an increase in overall calories and specific vitamins and minerals is needed. Weight gain is inevitable in the pregnant woman, but the amount of weight gained during pregnancy depends partly on her pre-pregnancy BMI (body mass index). For individuals with normal weight before pregnancy, about 25-35 pounds of weight gain should be expected. It is important to know your health status before becoming pregnant in order to plan diet and exercise routines during pregnancy. The mother only needs to consume an extra 300 calories per day to grow a healthy fetus, but the quality of the calories affects how the mother feels throughout her pregnancy. For example, women who take on the extra calories through foods rich in carbohydrates and sugar tend to feel worse than women who get the extra calories from a protein source. High carbs and sugar consumption often give you a spike in energy, followed by a crash, meaning fatigue is often an inevitable consequence of diets with a high-carb, low-protein ratio. Fatigue can also be avoided by eating at every mealtime; skipping meals can lead to low blood sugar and consequent tiredness. As far as vitamins and minerals go, folic acid (folate) is recommended for women between the ages of 15 and 45. A neural defect called spina bifida is associated with low levels of folate; however, folate is most effective in preventing this disorder when taken before conception of the child, which is why prenatal vitamins—which include folate—are recommended for many women who are not yet trying to have a baby. Omega 3 fatty acids are also recommended to the mother because two important acids derive from it that aid in proper brain development: DHA (docosahexaenoic acid) and ARA (arachidonic acid). These nutrients are often found in prenatal supplements, but you can also meet daily recommendations by eating a handful of walnuts or consuming fish or fish oil. The amount of iron required by the body is approximately doubled in a pregnant woman because her body is also supplying oxygen to a growing fetus. Iron can be found in many protein sources and in iron-fortified food such as cereals. Last, due to the increased water demand, pregnant and breastfeeding women should consume about 2.3 L/day and 3.1 L/day, respectively, of fluids to ensure hydration.

Views of Cholesterol

Viewed as a dangerous component of food, destined to cause heart disease. Because of this, cholesterol-rich foods—such as eggs and butter—have been avoided, and replacements have been produced; for example, margarine spread is used to replace butter. (Ironically, the trans fat often found in margarine is more closely linked to heart disease than any component of butter.) Fortunately, the reality about cholesterol is starting to surface; that is, there is presently little data to support a strong association between cholesterol and heart disease.

Nutrients on Eyes

Vitamin A helps your vision and is found in colorful plant foods, like carrots, as well as whole milk and liver. Vitamin A also aids cellular and immune functions.

Nutrients on Wound

Vitamin C is needed for wound healing, as it helps tissue repair, and is found in citric fruits and red and green vegetables. Vitamin K helps create proteins needed for blood clotting and is found in green veggies and dark berries.

Vitamins and Minerals

Vitamins and minerals are essential to the body. They help it grow, develop normally, and maintain proper function. You can obtain most of the vitamins and minerals you need by eating a wide variety of fruits, colorful vegetables (dark green, red, orange, etc.), and protein sources (eggs, dairy, meat, etc.). Other foods and drinks are often fortified with various vitamins and minerals to help you meet daily recommended values. When your diet does not prove sufficient in meeting daily recommendations, supplementary pills are sometimes prescribed. Be cautious when taking these, because too much of one nutrient can have harmful consequences.

Hypertension (high blood pressure)

When blood is flowing through your vessels at such a high pressure, it can cause damage to them.

Illness

When your body is sick, especially when accompanied by a fever, it is working extra hard, not only to sustain life and carry out regular tasks and internal processes but also to activate the immune system and carry out defense mechanisms to get you feeling better. You need to consume more nutritious food to give yourself enough calories to sustain this new workload. Similarly, your cells need water in order to function, and because your cells are now functioning at a higher level, they need more water. If you don't provide enough water for this increased need, you're at a much higher risk for dehydration. Eating nutrient-dense food will help you feel better faster, but sometimes a special diet is required, based on how you are ill. For example, when you are experiencing diarrhea or some sort of stomach virus, you will want to eat foods that are easily digestible so you don't make the stomach problems worse. These foods can be remembered by the pneumonic BRATTY: bananas, rice, applesauce, toast, tea, and yogurt.

What is a calorie?

a unit of energy "Calories are just energy you obtain from food. We don't think of them as nutrients themselves, but rather the energy that nutrients (like carbs, and fat) provide."

Which of the following foods is high in protein?

eggs "Oatmeal provides carbohydrates and some fiber; apples and carrots provide carbohydrates, vitamins, and minerals."

What do sugar molecule cells use for energy? (It is sometimes referred to as blood sugar.)

glucose "Cellulose is the indigestible cell wall component in plant foods, starch is a type of carbohydrate found in foods like potatoes and some vegetables, and glycogen and sucrose are energy providing molecules that you don't need to worry about for this course"

Which form of carbohydrate is known as blood sugar and is used by the body cells to produce energy and, in excess, is stored as fat?

glucose "Starch is a type of carbohydrate found in foods like potatoes and some vegetables; glycogen and sucrose are energy-providing molecules that you don't need to worry about for this course."

Which mineral helps the red blood cells carry oxygen to the body cells?

iron "Hint: The mineral described in this question is found in meat, dark leafy greens (like spinach), and dried fruit."

Which term refers to how bodies get, use, and store energy from the food we eat?

metabolism

The presence of excessive body fat is known as ________.

obesity "Hypertension is high blood pressure, hypotension is low blood pressure, and diabetes is a disease related to the hormone insulin."

A lack of calcium may lead to which of the following conditions?

osteoporosis "Hint: Atherosclerosis is the narrowing of a blood vessel, osteoporosis is a decreased bone density, and homeostasis and leukocytosis are conditions we didn't discuss in this course."

Heart failure, sleep apnea, respiratory problems, high blood pressure, joint problems, and stroke are all effects most closely associated with ________.

overweight and obesity

Which nutrient helps to build body tissues, produce enzymes and hormones, and carry oxygen within red blood cells?

protein "Hint: The nutrient described in this question is found in meat, dairy, tofu, nuts, and eggs. It is also one of the six essential nutrients."

The six essential nutrients include carbohydrates, lipids (fats), ________, vitamins, minerals, and ________.

protein; water "Hint: What major nutrient do foods like meat, nuts, tofu, and eggs provide? And what is the "vital, yet sometimes overlooked" nutrient that is needed by every cell in the body, and helps maintain blood volume and blood pressure?"

What do the daily values recommend?

the amount of specific nutrients you should consume daily "Daily values are just a recommendation of how much protein, carbs, fat, salt, vitamins, and other nutrients you should consume daily; they are typically based on a 2,000 calorie diet and are sometimes listed on the bottom of nutrition labels."

Insulin resistance is ________.

the body's decreased sensitivity to the action of insulin "If insulin levels are constantly high, your body starts to lose sensitivity to it, or in other words, it starts to become resistant to it."

Folate is a nutrient recommended especially to ________ in order to ________.

women in their late teens to mid-40s; prevent neural complications in a growing fetus "Folate helps prevent the development a neural defect called spina bifida in the fetus. Folate is most effective in this prevention when taken before conception occurs; therefore, it is recommended all throughout the years when a woman may become pregnant."