Nutrition exam 1

The Daily Values (DVs)

- are general reference levels for the nutrients listed on the food label. - DVs are not as current as DRIs. - There are only DVs for nutrients for which there exists sufficient scientific evidence to set reference values.

Healthy eating involves the principles of what 3 key factors?

-balance -variety -moderation

What Happens to the Carbohydrates You Eat?

1. Carbohydrate digestion starts in the mouth with the combination of chewing and saliva. a. Saliva contains amylase, the enzyme that breaks down the starches, and amylopectin. b. Some starch is broken down into maltose. c. In your stomach, acid turns off the action of amylase. d. Food in your small intestine triggers pancreatic amylase to break down the starch that remains into maltose. e. Maltose, lactose, and sucrose are absorbed in your small intestine. f. Fiber is mostly eliminated from your body in stool.

How much added sugar is too much?

1. The latest conclusion from the Dietary Guidelines for Americans advisory committee is that a maximum of 10 percent of your total daily calories should come from added sugars. 2. The American Heart Association has recommended women consume no more than 100 calories (6 teaspoons) of added sugar daily and that men consume no more than 150 calories (9 teaspoons) of added sugar daily.

What Are Carbohydrates and Why Do You Need Them?

Carbohydrates are essential nutrients and are the most desirable source of energy for your body. 1. Worldwide, carbohydrates are staples in people's diets. 2. The primary role of carbohydrates in your body is to provide fuel in the form of glucose. 3. Plants form the basic carbohydrate, glucose, in a process called photosynthesis. a. In this process, plants use the chlorophyll in their leaves to absorb the energy in sunlight. 4. Simple carbohydrates include monosaccharides and disaccharides, and complex carbohydrates include polysaccharides.

macronutrients:

Carbohydrates, fats, and proteins higher amounts of them are needed in the diet.

What Are the Essential Nutrients and Why Do You Need Them?

Carbohydrates, fats, proteins, vitamins, minerals, and water are all essential nutrients—you need them to function.

Celiac disease

Celiac disease is an autoimmune genetic disorder that causes a person's own immune system to damage the small intestine when gluten, a protein in wheat and other grains, is consumed. ii. Treatment is the consumption of a gluten-free diet. iii. See the Health Connection: A Case Study feature "Tired of Gluten" on page 89 for more information on celiac disease. iv. The Table Tips feature "Eat Gluten Free" on page 90 gives tips on limiting gluten intake.

Carbohydrates supply _________, which your cells use as the major energy source to fuel your body.

glucose

Keep the types of claims straight by remembering these points:

- Authorized health claims and health claims based on authoritative statements are the strongest. - Qualified health claims are less convincing; these claims are "qualified" as based on evidence that is still emerging. - Structure/function claims are the weakest and will have the weakest wording.

What Are the Dietary Reference Intakes?

- Dietary Reference Intakes (DRIs) are specific reference values for each nutrient issued by the Institute of Medicine of the U.S. National Academy of Sciences. - DRIs are specific amounts of each nutrient needed to maintain good health, prevent chronic disease, and avoid unhealthy excesses. - DRIs tell you how much of each nutrient you need. - Nutrient needs vary with an individual's age and gender and stage of the lifecycle (such as pregnancy), resulting in different DRIs. - Nutrition research in the 1990s suggested that higher amounts of certain nutrients might impact disease prevention; subsequent research has also looked at dietary supplements and the potential problems of excessive consumption. - As research evolves, changes are made in the DRIs. - DRIs encompass several reference values.

What's the Difference Between Natural and Added Sugars?

- Foods with natural sugars usually contain more nutrients for fewer calories. - Processed foods and sweets often contain added sugars.

Health claims:

- Health claims must contain both a food or dietary compound (such as fiber) and a corresponding disease or health-related condition associated with the claim. - Three types of health claims exist: authorized health claims, health claims based on authoritative statements, and qualified health claims.

How to use MyPlate and ChooseMyPlate.gov

- MyPlate reminds you to eat a diverse group of foods, and ChooseMyPlate.gov will give you the exact numbers of servings to eat from each food group, based on your daily calorie needs.

What Are MyPlate and ChooseMyPlate.gov?

- MyPlate, which depicts five food groups in a place setting (see Figure 2.4), serves as an icon to remind consumers to eat healthfully. - ChooseMyPlate.gov provides information, tips, and tools to help you build a healthier diet based on the Dietary Guidelines for Americans. - MyPlate and ChooseMyPlate.gov emphasize changes in diet, eating behaviors, and physical activity.

What Is a Food Label and Why Is It Important?

- The food label tells you what's in the package. - The FDA regulates the food labels in the United States.

The FDA mandates that every packaged food be labeled with:

- The name of the food - The net weight of the food - The name and address of the manufacturer or distributor - A list of ingredients in descending order by weight - A Nutrition Facts panel, which lists total calories, calories from fat, total fat, saturated fat, trans fats, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, vitamin A, vitamin C, calcium, and iron - Serving sizes that are uniform among similar products - An indication of how a serving of the food fits into an overall daily diet - Uniform definitions for descriptive label terms (such as "light" and "fat-free") - Health claims that are accurate and science-based - The presence of any of eight common allergens that might be present in the food, including milk, eggs, shellfish, tree nuts, peanuts, wheat, and soybeans

Structure/function claims:

- These claims describe how a nutrient affects the structure or function of the human body. - Though they must be based in truth, structure/function claims do not need to be preapproved by the FDA. - These claims cannot state that the nutrient or dietary compound can be used to treat a disease or condition. - Dietary supplement manufacturers using structure/function claims must follow more strict usage guidelines, including a label disclaimer.

The Nutrition Facts panel

- provides a snapshot of what is inside the food package. - The panel must, by law, list calories and calories from fat; total fat, saturated fat, and trans fat; cholesterol; sodium; total carbohydrate, dietary fiber, and sugars; protein; vitamin A, vitamin C, calcium, and iron.

Adequate Intake (AI)

-An AI is the approximate amount of a nutrient estimated for individuals to consume in a similar age and gender group to maintain good health. - The AI is used when an RDA cannot be set due to a lack of scientific information available to determine the EAR for a nutrient.

Experimental research:

-Experimental research involves at least two groups of subjects. -The experimental group is given a specific treatment, whereas the control group is not or is given a placebo. -If neither the people receiving treatment nor the scientists conducting the research know which group has received the treatment, they are conducting a double-blind, placebo-controlled study.

list the top ten leading causes of death in the United States and identify which of these are nutrition related.

-Heart Disease -Cancer -Respiratory Diseases -Accidents -Stroke -Alzheimers Disease -Diabetes -Influenza/Pneumonia -Kidney Disease -Intentional Self-Harm

Steps of the scientific method

-Make an observation and ask questions. -Form a hypothesis. -Conduct an experiment. -The hypothesis either is supported or not supported and must be modified or a new hypothesis proposed. -Findings are shared with the scientific community in a peer-reviewed journal.

Observational research:

-Observational research involves looking at factors in two or more groups of subjects to see if there is a relationship to a certain disease or another health outcome. -Epidemiological research looks at populations of people in the search for commonalities or differences to test a hypothesis.

D. Starch is the storage form in plants.

1. Amylose are straight chains of glucose units in starch. 2. Amylopectin are branched chains of glucose units.

D.) The large intestine eliminates waste and absorbs water and some nutrients.

1. Chyme is released through the ileocecal sphincter into the large intestine. 2. As shown in Figure 3.7, the large intestine is formed of three segments: the cecum, colon, and rectum. 3. The cells of the large intestine absorb water and electrolytes gradually, forming stool. 4. Bacteria in the small intestine play a role in producing some vitamins, including the B vitamins, biotin, and vitamin K. 5. Stool is propelled forward until it reaches the rectum where it is stored until it enters the anal canal and then exits the body via the anus.

E. Fiber is nondigestible but important.

1. Dietary fiber is naturally found in foods. 2. Functional fiber is added to foods for a specific beneficial purpose. 3. Together dietary and functional fibers make up the total fiber in a food. 4. Soluble fiber dissolves in water and is fermented by intestinal bacteria. 5. Insoluble fiber does not dissolve in water and is not fermented by intestinal bacteria. 6. Most plant foods contain both types of fiber, as shown in Figure 4.3.

Disorders of the intestines:

1. Flatulence a. Flatulence can be uncomfortable, but it is normal and is affected by diet and fluid intake. 2. Constipation and diarrhea a. Constipation is caused by excessively slow movements of the undigested residue through the colon, and is often due to insufficient fiber or water intake. b. Diarrhea is the passage of frequent, watery, loose stools. 3. Hemorrhoids a. Hemorrhoids are a condition in which pressure in the veins in the rectum and anus causes swelling and inflammation.

Disorders of the mouth and throat:

1. Gingivitis and periodontal disease may lead to tooth loss, making chewing and swallowing more difficult. 2. Difficulty swallowing, or dysphagia, can lead to malnutrition and compromised health.

F. Glycogen is the storage form in animals.

1. Glucose is stored in the form of glycogen. 2. Glycogen is found in the liver and muscles.

B. Simple carbohydrates contain one or two sugar units.

1. Monosaccharides have one sugar unit and disaccharides have two. 2. Glucose, fructose, and galactose are monosaccharides found in food. a. These are shown in Figure 4.2. 3. Maltose, sucrose, and lactose are disaccharides found in food.

Digestion is the forerunner to absorption.

1. Once the nutrients have been completely broken down, they are ready to be used by the cells of the body. 2. To reach the cells they have to leave the GI tract and move to the other parts of the body; this is accomplished by absorption through the walls of the intestines.

Digested nutrients are absorbed by three methods.

1. Passive diffusion is a process in which nutrients are absorbed due to a concentration gradient. 2. In facilitated diffusion, nutrients are absorbed from a high to a low concentration, but facilitated diffusion requires a specialized protein to carry the nutrients. 3. Active transport requires both a carrier and energy to shuttle nutrients across the cell membrane.

C. Polysaccharides are complex carbohydrates

1. Polysaccharides are long chains and branches of sugars linked together. 2. Starch, fiber, and glycogen are polysaccharides

B. Carbohydrates fuel the body between meals and help spare protein for other uses.

1. Red blood cells, your brain, and your nervous system depend on an ongoing supply of glucose to function properly. 2. Glycogen from your liver is used to maintain the blood glucose; the glycogen from your muscles is used only to fuel the muscles. 3. Glycogenolysis occurs when the hormone glucagon acts to release glucose from the stored glycogen in the liver to raise the blood glucose level when needed. 4. Gluconeogenesis takes place as glucagon alerts the liver to create glucose from noncarbohydrate sources. a. Gluconeogenesis occurs only in the liver and kidneys. 5. Epinephrine and norepinephrine (also known as adrenaline) stimulate glycogenolysis in situations where quick energy is needed, such as moments of intense fear or excitement. a. A low blood glucose level can also trigger release of epinephrine.

Are added sugars bad for you?

1. Research does not support the theory that sugar causes hyperactivity in children. 2. Excessive sugar (as well as other carbohydrate sources) can contribute to dental caries, as explored in the Nutrition in the Real World feature "Avoiding a Trip to the Dentist" on page 118. 3. Too much sugar can increase blood triglycerides and lower the HDL ("good") cholesterol. 4. If you're trying to manage your calorie intake, it is recommended that you consume only low or moderate amounts of added sugars. 5. Consuming too much sugar may increase the risk of getting diabetes.

A.) Digestion begins in the mouth.

1. Saliva moistens food and helps dissolve small food particles, making them easier to swallow. 2. Chewing cuts and grinds food into smaller pieces. a. Saliva contains electrolytes, enzymes, and mucus. 3. The tongue pushes the chewed food to the back of the mouth and through the pharynx. 4. Once swallowed, a bolus of food is pushed down your esophagus by peristalsis. a. The epiglottis closes off the trachea during swallowing, as shown in Figure 3.4. b. The esophagus propels food into the stomach. 5. The gastroesophageal sphincter is at the bottom of the esophagus and opens to allow food into the stomach and then closes to prevent acid from the stomach from flowing back into the esophagus. a. Heartburn occurs when hydrochloric acid from the stomach flows back into the esophagus and irritates the lining. b. Chronic heartburn and stomach acid reflux are symptoms of gastroesophageal reflux disease (GERD).

E.) The liver, gallbladder, and pancreas are accessory organs.

1. The accessory organs—the liver, gallbladder, and pancreas—are essential to the digestive process (see Figure 3.8). 2. The liver is the largest gland in the body, and survival without it is not possible. a. The liver produces bile. b. It helps regulate the metabolism of carbohydrates, fats, and protein. c. It stores several nutrients, and is essential for processing and detoxifying alcohol. 3. The gallbladder stores bile and secretes the bile through the bile duct into the small intestine. 4. The pancreas produces digestive enzymes and the blood-regulating hormones insulin and glucagon.

C.) Most digestion and absorption occurs in the small intestine.

1. The small intestine is the primary organ for digestion and absorption in the human body. a. The small intestine consists of the duodenum, jejunum, and ileum. b. Both chemical and mechanical digestion occur in the small intestine. c. All macronutrients are broken down; vitamins and minerals are absorbed intact. d. Thousands of villi and microvilli in the small intestine increase surface area and mix chyme with intestinal secretions to maximize absorption (see Figure 3.6).

B.) The stomach stores, mixes, and prepares food for digestion.

1. The stomach continues mechanical digestion by churning and contracting to mix food with digestive juices (see Figure 3.5). a. The stomach secretes gastrin, hydrochloric acid (HCl), enzymes, mucus, and intrinsic factor. i. Gastrin stimulates the secretion of HCl, which activates pepsin, a protein-digesting enzyme. b. The stomach churns and contracts to mix food with digestive juices, forming chyme. i. The HCl secretions in the stomach activate the enzyme pepsin, enhance absorption of minerals, break down the connective tissue in meat, and destroy some microorganisms. c. Foods high in carbohydrate exit the stomach faster. d. The pyloric sphincter releases chyme into the small intestine at a rate of about 1 tsp every 30 seconds.

C. Carbohydrates fuel the body during fasting and prevent ketosis.

1. To burn fat thoroughly, you need adequate amounts of glucose. a. Ketone bodies are by-products of incomplete fat breakdown and cause your blood to become slightly acidic. b. If you fast for about two days, you move into a state of ketosis, with increased ketone bodies in the blood. i. People on a low-carbohydrate diet are frequently in ketosis. 2. The body will also break down protein from muscles and organs to make glucose when there are not enough carbohydrates in the diet. a. If you continue to fast, the body's protein stores will become dangerously low, and you will die.

The best carbohydrates are found in these foods:

1.) Consume a diet with low-to-moderate amounts of simple carbohydrates and higher amounts of fiber and other complex carbohydrates. - Whole grains can help meet starch and fiber needs. - Fruits and vegetables provide simple sugars, starch, and fiber. - Legumes, nuts, and seeds are excellent sources of carbohydrates and fiber. - Low-fat and fat-free dairy products provide some simple sugars. - Packaged foods can also provide carbohydrates.

The quality of the American diet:

1.) Rates of overweight and obesity in Americans: Americans eat too much protein, sugar, sodium, and saturated fat, and too little fiber and some vitamins and minerals. -Men generally meet the recommended amounts of most vitamins and minerals, but women fall short of many. 2.) The lack of a healthy diet may be due to where we eat. -Americans spend over 40 percent of their food budget on foods consumed outside the home; research shows that these foods tend to be less nutritious. 3.) Children and adolescents who skip breakfast are at a higher risk for overweight and obesity.

What are some reasons we choose our foods?

1.) Taste and culture 2.)Social reasons and trends 3.) Cost, time, and convenience 4.) Habits and emotions

Healthy People 2020.

1.) The U.S. Surgeon General has issued calls for a nationwide health improvement program since 1979. 2.) Healthy People 2020 contains a set of health goals and objectives for the nation to achieve over the second decade of the twenty-first century. 3.) Healthy People 2020 focuses on several overarching goals: a.) Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. b.) Achieve health equity, eliminate disparities, and improve the health of all groups. c.) Create social and physical environments that promote good health for all. d.) Promote quality of life, healthy development, and healthy behaviors across every stage of life

How do you calculate the amount of energy a food provides.

1.) The number of calories in one serving of a given food can be determined based on the amount (weight in grams) of carbohydrates, protein, and fat in the food. 2.)To find this out, you need to multiply the total grams of each energy-yielding nutrient by the number of calories per gram of that nutrient.

Why is water vital for many processes in your body?

1.) Water is part of the medium inside and outside your cells that carries nutrients to, and waste products from, your cells. 2.) Water helps maintain body temperature, acts as a lubricant, and cushions organs from injury.

Your body needs all the nutrients to function properly.

A chronic deficiency will affect your body's ability to function in the short term. Chronic deficiencies, excesses, and imbalances can affect long-term health

How Much Carbohydrate Do You Need and What Are the Best Food Sources?

A. You need a minimum amount of carbohydrates daily. 1. The DRI for carbohydrates recommend a minimum of 130 grams per day and is based on an estimated minimum amount of glucose your brain needs to function efficiently. 2. An example of the variety of food sources for carbohydrates is shown on MyPlate, in Figure 4.7. 3. You should consume enough fiber daily; you can determine your needs with the information given in Table 4.1.

Does alcohol provide calories?

Alcohol provides calories but is not an essential nutrient.

Bile

Bile helps digest fat. 1. Bile consists of water, bile acids (and/or salts), various fats including cholesterol, and pigments. 2. Bile breaks down large fat globules into smaller fat droplets. Bile can be reused.

Colon cancer

Colon cancer is one of the leading forms of cancer and is one of the most curable forms of cancer, if it is detected in the early stages.

Crohn's disease

Crohn's disease is the general name for diseases that cause swelling in the intestines.

What Is Digestion and Why Is It Important?

Digestion occurs in the GI tract. 1. The gastrointestinal (GI) tract consists of the mouth, esophagus, stomach, small intestine, large intestine, and other organs. 2. The main roles of the GI tract are to break down food, absorb nutrients, and prevent microorganisms or other harmful compounds consumed with food from entering tissues of the body. 3. The GI tract is long (stretched vertically, about as high as a two-story building) and lined with cells that have a life span of only three to five days, after which they are shed into the lumen—the interior of the intestinal tract—and replaced with new, healthy cells.

Dietary Guidelines for Americans

Due to the health consequences of overconsumption of fat, saturated fat, cholesterol, and sodium, the government designed goals to improve Americans' diets. 1. The Dietary Guidelines for Americans are intended for healthy individuals over the age of two and correspond with the latest recommendations for nutrition and physical activity. a. The intention of the guidelines is to lower risk for chronic diseases and conditions, such as high blood pressure, high blood cholesterol levels, diabetes mellitus, heart disease, and certain cancers. b. The Nutrition in the Real World feature "The Dietary Guidelines for Americans at a Glance" provides an overview of the 2010 guidelines.

Enzymes

Enzymes drive the process of digestion. 1. Enzymes break apart food particles into small, unbound nutrients for efficient absorption. 2. The pancreas produces amylase, lipase, trypsin, chymotrypsin, and carboxypeptidase.

Why Is Fiber So Important?

Fiber is a nondigestible substance, but it can have powerful health effects in the body B. Fiber helps prevent constipation and diverticulosis. C. Fiber helps prevent obesity. D. Fiber helps prevent heart disease, diabetes, and cancer. E. Too much fiber can cause health problems.

Gallbladder disease:

Gallstones can form in the gallbladder or bile duct when bile is abnormally thick. a. Various medical treatments include medicine to dissolve or shock-wave therapy to break up the stone, or surgery to remove the gallbladder.

Hormones

Hormones regulate digestion. 1. When food reaches your stomach, gastrin is released to signal the rest of the GI tract to prepare for digestion. 2. When you haven't eaten, the hormone ghrelin stimulates hunger. 3. The small intestine secretes secretin, which stimulates the release of bicarbonate ions to neutralize HCl; and secretes cholecystokinin, which stimulates the release of digestive enzymes, controls the pace of digestion, and contributes to meal satisfaction.

Irritable bowel syndrome (IBS)

IBS is a functional disorder that involves changes in colon rhythm; it is not an actual disease.

A. Insulin regulates glucose in your blood.

Insulin triggers glucose to be converted to energy (Figure 4.5) or directs excess glucose to be stored for future use. a. The process of storing excess glucose as glycogen is called glycogenesis (see Figure 4.6).

Nutrient content claims:

Nutrient content claims are claims that express the level or amount of a nutrient in a product using descriptive terms (such as free, high, low, reduced, or extra lean) and are permitted within the FDA criteria.

We get fuel from chemical compounds known as ________.

Nutrients

What Is Nutrition and Why Is Good Nutrition So Important?

Nutrition is the science that studies how the nutrients and compounds in foods nourish you, help you function, and affect your health.

Rates of overweight and obesity in Americans:

Over 65 percent of American adults are overweight and about 35 percent are considered obese. Of children and adolescents aged 2 to 19 years, 15 percent are overweight and 17 percent are considered obese.

What Is Lactose Maldigestion and Lactose Intolerance?

People with a deficiency of the enzyme lactase cannot properly digest lactose, the principal carbohydrate found in dairy products. 1. Many people with lactose maldigestion can enjoy some dairy with little or no side effects. 2. Others experience distressing symptoms, including diarrhea, bloating, flatulence, and cramps. a. When symptoms occur within two hours of consuming lactose, the person may be considered lactose intolerant.

Disorders of the stomach:

Stomach problems can include a minor stomachache, gastroenteritis, peptic ulcers, and stomach cancer.

Acceptable Macronutrient Distribution Range (AMDR)

The AMDR are set for the energy-containing nutrients carbohydrates, fat, and protein. - The AMDR for carbohydrates is 45 to 65 percent of daily calories. - Fats should be 20 to 35 percent of daily calories. - Proteins should be consumed at 10 to 35 percent of daily calories.

Functional Foods: What Role Do They Play in Your Diet?

The Academy of Nutrition and Dietetics defines functional foods as whole foods that have a potentially beneficial effect on health when regularly consumed in enough quantity as part of a varied diet. 1. If the beneficial compound is derived from plants, it is called a phytochemical. 2. If the beneficial compound is derived from animals, it is called a zoochemical.

1. Estimated Average Requirement (EAR)

The EAR is the average amount of a nutrient known to meet the needs of 50 percent of the individuals in a similar age and gender. - This is considered a good starting point for determining the daily amount needed for good health.

Estimated Energy Requirement (EER)

The EER is the amount of energy, or calories, you need daily. - It is calculated based on your age, gender, height, weight, and activity level, and indicates the amount of energy you need daily to maintain energy balance.

label claims:

The FDA allows food manufacturers to use three types of claims on food products: nutrient content claims, health claims, and structure/function claims.

Recommended Dietary Allowance (RDA)

The RDA is based on, but set higher than, the EAR. - The RDA represents the average amount of a nutrient that meets the needs of nearly all (97-98 percent) of the individuals in a similar age and gender group. - Sometimes there is not enough scientific evidence about a nutrient to determine an EAR, so an RDA cannot be set

Tolerable Upper Intake Level (UL)

The UL is the highest amount of a nutrient that may be consumed daily without harm. - The higher the consumption above the UL, the greater the risk of toxicity.

The circulatory system

The circulatory system distributes nutrients through your blood. 1. The blood is the body's primary transport system, shuttling oxygen, nutrients, hormones, and waste products throughout the body (see Figure 3.10). 2. During digestion, the blood picks up nutrients through the capillary walls in the GI tract and transports them to your liver and eventually to the cells of your body. 3. Blood also removes excess water and waste products from cells and brings them to the kidneys for excretion.

The endocrine system

The endocrine system releases hormones that help regulate the use of absorbed nutrients. 1. The hormones regulate growth, reproduction, metabolism, and cells' use of nutrients.

The excretory system

The excretory system passes waste out of the body. 1. The kidneys allow waste products to be excreted via urine, along with excess water-soluble vitamins. a. Kidneys play an important role in helping to maintain water balance in the body.

Finding the added sugars in your foods

The ingredients on the food label will let you know if the product is high in sugar: If added sugars appear first or second, or if several types of added sugars appear, it is likely to be high in sugar. 4. The current Nutrition Facts panel does not differentiate the naturally occurring sugars from the added sugars. a. The proposed new Nutrition Facts panel includes added sugars.

The lymphatic system

The lymphatic system distributes some nutrients through your lymph vessels. 1. Some absorbed nutrients are too large to enter the bloodstream directly and many pass through the lymphatic system first. 2. Lymph transports digested fat-soluble vitamins from the intestinal tract to the blood and also contains white blood cells that aid the immune system.

The nervous system

The nervous system stimulates your appetite. 1. The nervous system helps each of us make daily decisions regarding what to eat, when to eat, where to eat, and, perhaps most important, when to stop eating.

Esophageal problems:

These can include heartburn, gastroesophageal reflux disease (GERD, inflammation, obstruction, and cancer.

micronutrients:

Vitamins and minerals they are needed in lesser amounts.

How should you get your important nutrients?

Well-balanced diet (best method) or Supplements

The amount of calories that you need daily to maintain your weight is estimated based on your ......

age, gender, and activity level.

What are the six classes of nutrients?

carbohydrates fats protein vitamins minerals water.

Carbohydrates, fats, and proteins are all organic because they contain the element _________.

carbon

Carbohydrates, fats, and proteins provide _________.

energy

Carbohydrates, fats, and proteins provide ....

energy in the form of kilocalories.

Nutrients work to provide....

energy, growth, and maintenance, and to maintain body processes

Many vitamins and minerals aid _________, which are substances that speed up reactions in your body.

enzymes

Carbohydrates and protein provide ________ calories per gram.

four (4)

Mechanical digestion

involves breaking food down through chewing and grinding, or moving it through the GI tract with peristalsis

Chemical digestion

involves breaking food down with digestive juices and enzymes. a. Segmentation is a "sloshing" motion that thoroughly mixes food with chemical secretions in the small intestine. b. Pendular movement is a constrictive wave that involves both forward and reverse movements. It enhances nutrient absorption.

Overnutrition

is a state of having too much of a nutrient or too many calories. - Some nutrients can be toxic in high amounts. - Too many calories can lead to obesity. - A person who is overnourished can also be malnourished.

Undernutrition

is a state of not meeting your nutrient needs. -Malnourishment may result from not meeting nutrient needs on a long-term basis.

Vitamins and minerals are essential for ______________.

metabolism

Kilocalories (calories) are used for energy during _________.

metabolism.

Fats provide ________calories per gram.

nine (9)

Foods also provide _____________ compounds that help maintain and repair the body.

nonnutrient

Vitamins and minerals help.....

regulate body processes, including metabolism

Sound nutrition research begins with the ____________.

scientific method

The most common added sugars in foods are __________ and ____________.

sucrose and fructose a. Other, less recognizable names are also used. b. Honey is not necessarily more nutritious than table sugar. c. High-fructose corn syrup has been seen as a culprit in obesity, but the Academy of Nutrition and Dietetics states it is unlikely that it contributes more to obesity than any other sweetener.

The number-one source of added sugars in the United States is _______________________.

sweetened soft drinks

One calorie equals.....

the amount of energy needed to raise the temperature of 1 kilogram of water 1 degree Celsius.

You need vitamins to

use the carbohydrates, fats, and proteins you consume and to sustain numerous chemical reactions in your body.