nutrition test 1
closer look at nutrient claims
- 'free' does not always mean 0 (but id does mean its pretty close) - 'less' or 'reduced' generally indicated 25% less of something - 'good source' means something has been added as compared to the reference food
the science of nutrition
- 'know' things about nutrition - systematic process to answer questions - scientific method - result lead to further questions
5 pillars of nutritions eating patterns
- Adequacy - Balance - Calorie count - Moderation - Variety
food choices and human health
Food - any substance the body will rake in and assimilate that will enable us to stay alive and grown Nutrition - science that links nutrients in foods and in the body to health and disease DATE - digestion absorption transport excretes
cardiovascular system
- consists of heart and blood vessels - circulates blood - two basic routes - pulmonary circulation and systemic circulation - **pulmonary - blood flows to lungs where it picks up oxygen and releases CO2 then returns to the heart - **systemic - freshly oxygenated blood is pumped to the rest of the body
muscle tissue
- contracts to cause movement
calorie count
- controlling energy intake
epithelial tissue
- cover surfaces inside/outside the body - secrete substances, absorb nutrients, excrete wastes - ex. small intestine
organelles
- cytoplasm - fluid material holding organelles within the cell, minimal energy production
Chronic diseases
- degenerative conditions or illnesses that progress slowly, are long in duration, and lack an immediate cure - linked to poor diet - Prevention is influenced by proper diet throughout lifespan - Poor diet is a risk factor for roughly 2/3s of all deaths
limitations
- delayed symptoms and signs - many diseases state takes and develop the longer to cure - non-specific symptoms
nervous system
- detects sensations, directs movements, control physiological and intellectual functions - central nervous system - brain and spinal cord - peripheral nervous system - branches out to organs - basic unit of nervous system is a neuron
cell membrane
- each cell separated by cell membrane (animal cells --> no cell wall) - phospholipid bilayer - passage of substances, identification of structures - cholesterol is a part of each cell membrane - provides rigidity and stability
vitamins (micro)
- enable chemical reactions to occur in the body - 2 types - Fat soluble - stored - Water soluble - excreted - Yield no energy (0 kcals)
Macronutrient
- energy-yielding nutrients along with water - needed relatively large amounts - carbs, lipids, proteins
dietary assessment
- exam of a persons diet, including a record of the last previous food intake
intracellular fluid
- fluid inside cells - provides a medium (location) for cellular reactions to occur
extracellular fluid
- fluid surrounding cells - transports materials to and from the cells
Dietary guidelines of America (DGA)
- focuses on: 1. balancing calories to manage weight - intake = output 2. foods to reduce - added sugars, saturated and trans fat, sodium 3. foods to increase - veggies, fruits, whole grain, lean meats, seafood and oils 4. building healthy eating patterns
foundations of DGA
- follow healthy eating pattern across the lifespan - focus on variety, nutrient density, and amount - limit calories from sugars and saturated fats; reduce sodium intake - make healthier food/beverage choices - support healthy eating patterns for all
food labels
- food label requirements - common or usual name - manufacturer, packer, or distributor name and address - net contents - nutrient contents (nutrition facts panel) - ingredients - descending order by weight (whatever ingredient that is listed first, it has most of that) - essential warnings (allergic reactions)
Your body continually renews itself
- food supplies the nutrients to keep this renewal going
A lifetime of nourishment
- foods have a cumulative effect - can lead to good health or poor health
Phytochemicals
- found in fruits and veggies - May provide some health benefits - Reducing risk for certain disease - Not considered essential nutrient
facts up front
- front of package labeling initiative - easy identification of key nutrition facts - voluntary - developed by food industry groups
my plate
- fruits and veggies cover half the plate - grains occupy slightly more than 1/4 of the plate - remaining space is reserved for protein - cup of dairy
satiety
- full - feeling of satisfaction, that stops us from eating - regulated by hormones **leptin - cues satiety - released from fat tissue ; obesity is immune to this **ghrelin - cues hunger
enviromental
- further detail about living conditions - education level and ability to purchase and prepare foods
genes control function
- genes affect how body handle nutrients, and nutrients affect gene expression - complete set of genes in each cell - genes are turned on and off at certain times determines what kind of cell it becomes - gene variations - inborn error metabolism, influence of nutrients
gene expression
- genetic info in DNA is 'trapped' in the nucleus - DNA is copied onto RNA - transcription - RNA can move out of the nucleus to the cytoplasm carrying the copied DNA code to ribosomes - in the ribosomes, the RNA template is used to make specific proteins - translation
clinical
- health professional researches for any physical evidence of directly related
empty calories
- high kcal foods that contain little protein, vitamins, minerals - ex coke, chips, candy
you are what you eat
- human body and food - Same materials - Arranged differently
proteins
- main structural material of the body - major component of muscles, important component of enzymes - Made up of amino acids - Energy yielding (4 kcals)
carbs
- major source of calories (4 kcals) - main from of energy for cells - Simple sugars - small molecules found naturally in fruits, veggies, dairy (ex. Glucose, blood sugar) - Complex carbs - formed when many simple sugars join together (ex. Starch - strong form of carbs) - Dietary fibers - a complex carb whose bond cannot be broken by human digestive processes
biochemical
- measurements of concentration of nutrients in the blood, urine and feces, and the activites of specific blood enzymes
health messages with my plate
- moderation - enjoy your food, but eat less and avoid oversized portions - foods to increase/incorporate - half of plate = fruits and veggies - make at least of your grains whole - switch to skim or 1% milk - foods to reduce - sodium and sugary drinks - not for kids under age of 2 - variety - each food is deficient in at least one essential nutrient -calorie/nutrient content vary within a food group
what food requires a label?
- nearly all packaged foods and processed meat products - if specific health claims are made - if the food is fortified with specific nutrient (added nutrient that was already in it) - fresh fruit, veggies, raw single ingredient, poultry, fish are voluntary
Micronutrients
- needed in relatively small amounts in the diet - vitamins, minerals
nutrient needs of the brain
- neurotransmitters are often made from amino acids in protein found in foods - glucose, a simple carb, is the preferred fuel for the brain - lipids support the myelin sheath covering nerve fibers which allows for quicker transmission of signals
alcohol
- not essential - Technically not a nutrient - Provides energy (7 kcals)
malnourished
- not getting proper nutrients - many people suffer - may not have acute effects, but over years may lead to chronic disease - over and under consumption
minerals
- numerous functions in body - nervous system function, water balance, components of structural systems, metabolic and other cellular processes - 2 types - Major - Trace - can be toxic - Electrolytes - Na, K, Cl - charged minerals - Yield no energy (0 kcals)
what food labels may include
- nutrient claims -FDA approved food label statements that describe the nutrient levels in foods - ex. good source of vit a -health claims - FDA approved food label statements that link food components with disease or health-related conditions - ex. may reduce cholesterol - structure/function claims - legal but unregulated statements describing the effect of a substance on the body - ex. supports immunity and digestive health
transport of fat in the bloodstream
- occurs via the lymphatic system - lymphatic vessels (lacteals) and lymph - fat particles are too large to be absorbed by capillaries in the intestine - instead they are carried via the lymphatic system before returning to the blood - no pump --> flow driven by muscles contractions
Determining caloric count in food
- of we know the amount of energy-yielding nutrients we can determine the calorie count - ex. Carbs : 15g x 4kcals = 60 kcal protein : 3 g x 4kcals = 12 kcals total kcals = 72 - To determine what % of total kcals, each nutrient contributes, divide the amount of kcals in particular nutrient by total kcals - Ex. Carbs : 60kcals/72kcals = 83%
*** essential nutrients
- one the body cannot make or cant make enough of - Must get from diet - Omega 3 fatty acids, cant be made, important for brain development - Health will decline without these nutrients
golgi complex
- packaging site for protein export
more about % of DV
- percentage daily value is a generic standard for an individual on a 2000 calorie diet - DRIs are age and gender specific, DVs are not - greatest usefulness of DVs is for comparing foods
mitochondria
- powerhouse of the cell - major site for energy production (as ATP) - transforms breakdown products of carbs, fats, proteins into usable energy for the cells - all cells but RBCs contain mito
adequacy
- providing all the essential nutrients and energy in amounts sufficient to maintain health and body weight - ex. gettin enough protein everday
balance
- providing many different foods from within a food group - ex. eating many different veggies rather than just carrots
moderation
- providing wide selection of food - ex. eat all food groups
Healthy people 2020
- published by US department of health services - lists 10 year objections to guide national health - chronic diseases - food safety - maternal, infant, child health - nutrient consumption - physical activity - food security
AMDR
- ranges of intake for the energy-yielding macronutrients that are sufficient to provide adequate total energy and nutrient while minimizing risk of chronic disease - carbs - 40-65% - fat - 20-35% - protein - 10-35%
whats in DRI
- recommended daily value (RDA) - adequate intake (AI) - upper intake level (UL) - estimate average requirement (EAR) - acceptable macronutrient distribution rangers (AMDR)
endoplasmic reticulum
- rough and smooth ER - rough - studded with ribosomes for protein synthesis - smooth - endogenous fat synthesis and calcium storage
endocrine system
- secretes hormones from endocrine glands - hormones - chemical messengers that are secreted and released directly into blood - regulate body conditions - pancreas, pituitary gland - important
nutrition facts panel
- serving size - common measures allow for comparison - servings per container - calories from fat - nutrient amounts and percentages of DVs - total fats, cholesterol, sodium, total carbs, protein - certain vits and minerals - vits a and c , calcium and iron
sending signals
- signals are sent from the brain to the body and vice versa electrical and chemical signals - electrical signals travel along neurons and are converted to chemical signals called neurotransmitters
water
- solvent and lubricant - Transports nutrients / waste - Temp regulation - Majority pf our body weight - Yield no energy (0 kcals) - Leaner people have more water
Nutrients
- specific components of food body must have to function -provide energy, serves as building materials, help maintain/repair body parts, support growth
DRI dietary reference intake
- standards in us and canda - set values for - vits and minerals, carbs, lipids, proteins, fiber water energy
body fluids
- supply nutrients, water, and oxygen to tissues - deliver fresh supplies and pick up wastes
the best foods
- supports your bodies growth and maintenance - provide right amount of energy and nutrients
connective tissue
- supports/protects, stores fats, produces RBCs - bone is considered connective tissue
anabolic
- synthesizing larger molecules from smaller - constantly occurring in all cells of the body - cells require a constant supply of nutrients (carbs, protein, fat, water, minerals, vits) as well as oxygen
energy
- the capacity to do work - energy in food is chemical energy, which can be converted to mechanical, electrical, thermal and other forms in the body *** energy body uses comes indirectly from the sun - eating plant-derived foods - eating animals that eat plants
nervous tissue
- transports nerve impulses - very quick transition - pain receptors
urinary system
- two kidneys - connected to the bladder by the ureter --> bladder is emptied via urethra - main function of kidneys - remove waste from body in urine - other functions - pH balance, conversion of vit D to active form, RBC synthesis
immune defenses
- two types of WBCs 1. phagocytes - scavenger cells - engulf foreign particles and neutralize - leaves a chemical trail - signals other WBC of antigens 2. lymphocytes - t cells - rad and remember chemical messages of phagocytes to identify foreign invaders with same identity - b cells - releases antibodies - proteins that bind to and kill foreign particles
peroxisomes
- use enzymes to detoxify harmful chemicals
diet planning application
-USDA eating patterns specifies - amounts of food needed from each food groups to create a healthful diet for given number of calories -provides veggies and protein food intakes divided over one week timeframe
physical activity guidelines
-compliments the dietary guidelines - over-arching idea - that regular physical activity produces long term health benefits
hunger vs appetite
-hunger - physiological, biological drive to eat -controlled by internal body mechanism -appetite - psychological, mental drive to eat - affected by external food choice mechanisms
Other factors influence health
lifestyle choices : - Tobacco and alcohol use - Substance abuse - Physical activity - Sleep - emotional stress - Environmental factors
Diet/eating pattern
the foods (including beverages) a person usually eats and drinks
UL
the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group
RDA
- avg daily nutrient intake level that appears to be adequate for people of life stages to maintain health - used when not enough evidence is available to set an RDA
cells
- basic structural and functional units of life - body composed of trillions of cells - each cell is a self contained living entity, each cell requires nutrients and oxygen, specialized to perform particular functions
body's circulating fluids
- blood - the fluid of the cardiovascular system - contains water, RBCs and WBCs, nutrients, oxygen and other components - travels in arteries (thicker), veins (carries oxygen), and capillaries (oxygen exchange) - lymph - fluid that moves from the bloodstream to bathe tissues - travels in its own vessels
blood circulation in digestive system
- blood passes through digestive system - picks up nutrients and carries them to the liver via hepatic portal vein; fats travel via lymph - liver then processes absorbed nutrients - blood is cleanses of wastes in the kidneys
catabolic
- breaking down larger molecules to smaller - constantly occurring in all cells of the body - cells require a constant supply of nutrients (carbs, protein, fat, water, minerals, vits) as well as oxygen
organ systems
- cardiovascular - lymphatic - urinary - nervous - endocrine - immune - digestive
4 types of studies
- case studies - one individual or small cohort of people - epidemiological study - coloration in large population of study - intervention study - manipulating variables and examining effects - laboratory studies - pin point potential mechanisms
components of cell
- cell membrane - organelles - nucleus - cytoplasm - mitchondria - endoplasmic reticulum - golgi complex - lysosomes - peroxisomes
body organization
- cells are organized into tissues that perform specialized tasks - tissues grouped together to form organs - organs work together as part of a body system
lysosomes
- cells digestive system - use enzymes to digest worn-out or damaged cell components
Diet and health connection
- choice of diet affects health now and in future
lipids
- comprised of animal fats and plant oils - fats - solid at room temp - Oils - liquid at room temp - Do not dissolve in water - Energy yielding (9 kcals) - Made up of amino acids
to be an essential nutrient
- Omission leads to health decline - Regain normal body function when restored to the diet - Has specific biological function ex. - no vitamin c - develop scurvy
choosing foods
- Taste - Price - Convenience
nutrient density, energy density, and empty calories
- a healthy eating pattern will : - include lots of nutrient-dense foods - provide the right energy-dense foods - limit empty calories
energy density
- a measure of the amount of kcals in a food vs the weight of the food - high-energy-dense foods - rich in calories but weighs little ex. peanut butter - low-energy- dense foods - lower calories per weight ex. iceberg lettuce
nutrient density
- a measure of the vitamin, mineral, and protein content of a food vs its kcal content - generally higher nutrient density is better - salmon - important if trying to loose weight
inflammation
- acute responses to cell injury or irritation - increased WBCs, redness, heat, pain, and swelling - normal, healthy response - problem comes with chronic inflammation - dietary factors and lifestyles both contribute to chronic inflammation
nucleus
- all cells except RBCs contain nucleus - directs protein synthesis and cell division - contains cell's genetic material as DNA (deoxyribonucleic acid) - packaged in chromosomes - DNA sequence codes for genes; genes code for important proteins -'messenger' molecule called RNA (ribonucleic acid) carries DNA info to other organelles
desirable nutrition
- all nutrients are in proper balance to support health and well being
Genetics and individuality
- along with nutrition, genetics also effects disease risk - DNA - sequence of genetic info - Gene - section of specific DNA sequence that directs the making of one of more body proteins - Genome - sequence of all genes in DNA Nutrients interact with our genome ***
daily value
- another set of nutrient standards useful to making comparison between 2 products
measurements
- as a calorie; 1000 calories = 1 kilocalorie = 1 food Calorie *** the amount of heat it takes to raise the temperature of 1 kilogram of water by 1 degree Celsius
anthropmetric
- assessment of height, weight, weight changes, skinfold thickness, body circumference
EAR
- average daily nutrient intake estimated to meet the needs of half of healthy individuals
EER (estimated energy requirement)
- average dietary energy intake predicted to maintain energy and balance in a healthy person - unique for individual based, age, height, weight, activity level
limitations of my plate
1. does not address the types of foods to choose within each group 2. shows how to build healthy plate at mealtime, but does not address total diet 3. access to information may be limited
diet planning
1. food group plan - a diet planning tool where foods are sorted into groups by nutrient content -also specifies minimum servings from each group 2. emphasizes choosing a variety of foods - among the food groups and within each group - adequate nutrients and phytochemicals
immune system
1. nonspecific (innate) immunity - physical and chemical barriers of our body (chem. - enzymes, mucus, stomach acids) 2. specific (adaptive) immunity - antibody production (proteins made inside body that recognize things that can cause disease) - nutritional deficiencies often result in decreased immune system function
Classes of nutrients
Carbohydrates Lipids Proteins Vitamins Minerals
