Chapter 1 Flashcards
What’s the leading cause of death in America? What other chronic diseases are connected to a poor diet and sedentary lifestyle?
Heart Disease
Overweight and obesity, cardiovascular disease, type 2 diabetes, cancer
Definition of a nutrient
substances essential for health that the body cannot make or that the body makes in quantities too small to support life
What makes a nutrient essential?
-it has a specific biological function
-removal from diet leads to decline in human biological function
-returning the nutrient to the diet before permanent damage occurs; repairs function
6 main classes of nutrients
-carbohydrates
-lipids
-proteins
-water
-vitamins
-minerals
Carbohydrates (CHOS)
-major fuel source for body
-provide 4kcal/g
-C6H12O6 = glucose
-organic
Lipids
-fats and oils
-provide 9kcal/g
-glycerol+ 3 fatty acid molecules-> triglyceride
-major form of fat in foods
-major form for energy storage in body
-organic
Protein
-contains nitrogen
-provide 4kcal/g
-made up of chains of amino acids
-organic
Vitamins
-enables chemical reactions in the body
-13 vitamins
-deficiencies lead to fatigue
-4 fat-soluble vitamins= A, D(sun), E, K (can be toxic)
-break down and metabolize other macronutrients
-organic
Minerals
-simple, inorganic structures
-not easily destroyed
-major and trace
-breaks down and metabolizes other macronutrients
Water
-macronutrient needed in largest amounts
-acts as solvent in body, lubricant, transport medium, temperature regulation medium, and a medium for chemical reactions
-body at least 50%
-inorganic
Macronutrients
-needed in large quantities (grams)
-carbohydrate, lipids, protein, water
Micronutrients
-needed in small quantities (mcg or mg)
-vitamins and minerals= no kcals
What are the 3 most common nutrient deficiencies seen worldwide?
iron, iodine, and vitamin A
What is goiter?
iodine deficiency= thyroid gets huge
What is cretinism?
iodine deficiency= retardation
Why don’t we see iodine-deficiency in America?
iodine salt
What deficiency causes night blindness?
vitamin A deficiency= nyctalopia
Saturated Fatty Acids
-every bond on every carbon in the chain is filled
-solid @ room temp
-primarily come from animal sources
Unsaturated Fatty Acids
-double bonds
-liquid @ room temp
-primarily come from plant sources
Monounsaturated Fatty Acids
one double bond
best type of fat to consume
Polyunsaturated Fatty Acids
more than one double bond
Trans fats
unsaturated fats that have been processed to change their structure from the cis form to the trans form
-inflammation/heart disease
-partially hydrogenated vegetable oils liquid-> solid (extends shelf-life)
-naturally found in beef & dairy products
Simple carbohydrates
-monosaccharides
-glucose, fructose (fruit sugar) , galactose
Complex Carbohydrates
-chains of monosaccharides
1. Oligosaccharides= typically 3-10 monosaccharides
2. Polysaccharides= many monosaccharides
-cellulose, glycogen, starch
Disaccharides
-double sugars
Lactose=milk sugar (glucose + glucose)
Sucrose=table sugar (glucose + galactose)
Maltose (glucose + fructose)
Starch
storage of glucose in plants
Glycogen
-storage of glucose in humans
-liver glycogen= regulate blood glucose (sugar) levels
-muscle glycogen= metabolic fuel
Alcohol
7kcal/g
Fibers are?
indigestible carbohydrates
Soluble fiber
may reduce blood cholesterol levels and blood glucose levels
EX: gums, pectin, mucilage found in beans, fruits, oats
Insoluble fiber
adds bulk to the stool, promotes bowel health and regularity
EX: cellulose, hemicellulose, and lignin found in whole grains and vegetables
Essential Fatty Acids
- Linoleic Acid (omega 6)
helps create inflammation - Alpa-Linolenic acid (omega 3)
helps with inflammation