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Nutrition > Ch. 1 What is Nutrition? > Flashcards

Ch. 1 What is Nutrition? Flashcards

1
Q

Factors that affect food choices (7)

A

1) Taste and enjoyment
2) Culture and environment
3) Social life and trends
4) Nutrition knowledge
5) Advertising
6) Time, convenience, and cost
7) Habits and emotions

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2
Q

Food preference (4)

A
  • begins in infancy (introduce new foods at 6 months)
  • may be influenced by genes (gut and brain play role)
  • changes as we age
  • repeated exposure
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3
Q

Living environment

A

availability and accessibilty

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4
Q

Food environment (3)

A
  • size and shape of plates and glassware
  • packaging of foods
  • lighting
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5
Q

Group size

A

individuals eat more food when eating with others

40% more

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6
Q

Activity

A

food intake increases when eating during activity (movie)

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7
Q

Popular trends

A

frozen vegetables and organic foods

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8
Q

Nutriton knowledge

A
  • perception of food as unhealthy or healthy

- current state of health affects food choices

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9
Q

Advertising

A

influences food choices, especially for children and adolescents

  • mostly for unhealthy foods
  • personalized nutrition
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10
Q

Time, convenience, and cost

A
  • busy schedules = prepared foods

- fast food is cheaper

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11
Q

Nutrition

A

the science that studies how nutrients and compounds in foods nourish the body and affect body functions and overall health

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12
Q

Food in the body (5 steps)

A
  • digested (starts in mouth)
  • absorbed (stomach)
  • transported (intestines, moving within organs)
  • metabolized (occurs in every cell)
  • used or stored in the body
  • chewing is form of digestion
  • excretion: urine, sweat
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13
Q

Nutrients

A

compounds in foods that serve as building blocks for body components and sustain body processes
- help replace dead cells

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14
Q

Six categories of nutrients

A
  • carbohydrates
  • fats (lipids)
  • protein
  • vitamins
  • minerals
  • water
    (alcohol provides energy but is NOT a nutrient)
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15
Q

Nonnutrient compounds in food

A
  • nondigestible fiber
  • chemicals
  • phytochemicals
  • zoochemicals
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16
Q

Water

A

most abundant nutrient found in foods and in the body

- 60% of body

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17
Q

Plant foods

A

made up of 10% carbs, fats, proteins, vitamins and minerals (the rest is water: 90%)

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18
Q

Animal foods

A

made up of 30% protein, lipids, vitamins and minerals (the rest is water: 70%)

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19
Q

Organic nutrients (4)

A 
contain carbon
when energy breaks down, carbon is one of end products
- carbohydrates
- proteins
- lipids
- vitamins
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20
Q

Inorganic nutrients (2)

A

do NOT contain carbon

  • minerals
  • water
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21
Q

Nitrogen

A
  • found in protein and some vitamins

- excreted through urine

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22
Q

Essential nutrients

A
  • required
  • consumed from food
  • cannot be made in body in sufficient amounts
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23
Q

Nonessential nutrients

A
  • can be made in sufficient quantities in the body
  • conditionally essential nutrients: nonessential nutrients become essential
    ex. vitamin D
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24
Q

Amino acids

A
  • essential or nonessential nutrients

- used to synthesize, grow, and maintain tissue

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25
Q

Energy

A
  • capacity to do work
  • body derives energy from nutrients in foods that store energy in chemical bonds (energy is ATP, released when bonds are broken)
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26
Q

Energy-yielding nutrients

A
  • carbohydrates
  • lipids (fats)
  • proteins
  • *all fats are lipids, but not all lipids are fats (ex. cholesterol is a lipid but not a fat)
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27
Q

Nonnutrient source of energy

A

alcohol

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28
Q

Kilocalorie (kcal)

A

energy required to raise temperature of 1 kg water 1 degree Celsius

  • measurement of energy in foods
  • 1 kcal = 1,000 calories
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29
Q

Kilocalories per gram

A

Carbohydrates = 4 kcal/g
Protein = 4 kcal/g
Fat (lipids) = 9 kcal/g
Alcohol = 7 kcal/g

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30
Q

Energy in body

A
  • energy is trapped within bonds that keep molecules together (bonds break, energy is released)
  • unused energy is stored as fat
  • using more energy results in fat breakdown
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31
Q

Individual nutrient roles

A
  • supply energy
  • regulate metabolism (ATP)
  • provide structure (proteins, vitamins, and minerals)
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32
Q

Macronutrients

A
  • nutrients the body needs in large amounts

- carbohydrats, fats (lipids), protein, and water

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33
Q

Micronutrients

A
  • essential nutrients the body needs in smaller amounts

- vitamins and minerals

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34
Q

Carbs composition

A

carbon, hydrogen oxygen

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35
Q

Carbs function

A

supply glucose, the primary energy source for many body cells including red blood cells and brain cells (nervous system)

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36
Q

Carbs food sources

A

plants: breads, cereals, legumes, nuts, fruits, and vegetables
animals: dairy products (lactose)

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37
Q

Lipids composition

A

carbon, hydrogen, and oxygen

- more concentration and contain less oxygen and water than carbs

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38
Q

Lipids function

A
  • provide energy to cells

- structural component to cell membranes

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39
Q

Three categories of lipids

A

insoluble in water

  • triglycerides (rest and sleep)
  • sterols
  • phospholipids (similar to triglycerides)
40
Q

Lipids food sources

A

margarine, butter, oils, and animal products

41
Q

Triglycerides

A
  • stored in adipose tissue beneath skin

- insulate the body and cushions organs

42
Q

Proteins composition

A

Caron, oxygen, hydrogen and nitrogen

43
Q

Protein function (6)

A
  • contribute the basic building blocks (amino acids)
  • build and maintain body tissues
  • primary source of tissues is muscle, bones, and skin
  • participate as neurotransmitters
  • play a role in immune system
  • act as enzymes (catalysts)
44
Q

Protein examples in body

A

hemoglobin: red blood cells
insulin: regulates blood sugar levels

45
Q

Protein food sources

A

animals: meat, poultry, fish, and dairy
plants: legumes, soy, nuts and seeds

46
Q

Vitamins and minerals composition

A

vitamins: carbon, hydrogen and oxygen
minerals: just mineral

47
Q

Vitamins and minerals function

A
  • do not provide energy

- metabolism regulation (metabolize carbs, fats, and proteins)

48
Q

Deficiencies in vitamins and minerals can cause

A
  • fatigue (lack of energy)
  • stunted growth
  • weak bones
  • organ damage
49
Q

Vitamins function

A
  • coenzymes: help enzymes catalyze reactions in body
  • activate enzymes that participate in bone/muscle building, energy production, fighting infections, and maintaining healthy nerves/vision
50
Q

Water-soluble vitamins

A
  • excreted (not stored in body)
  • need to be consumed daily
  • eight B-complex vitamins and vitamin C
51
Q

Fat-soluble vitamins

A
  • stored in body (liver and the organs)

- Vitamins A, D, E, and K

52
Q

Minerals function

A
  • assist in body processes

- essential to structure of hard and soft tissues like bone and red blood cells

53
Q

Major (macro) minerals

A
  • fluid balance, energy production, muscle contraction
  • need at least 100 mg/day
  • found in amounts of at least 5 grams in the body
54
Q

Trace (micro) minerals

A
  • transport oxygen and carbon dioxide, cell growth and development, metabolic rate, antioxidants
  • need less than 100 mg/day
  • found in amounts of less than 5 grams in the body
55
Q

Water functions (5)

A
  • essential during metabolism
  • digestion and absorption (delivers nutrients and oxygen to cells and excretes waste products through urine)
  • maintains body temperature
  • lubricant for joints, eyes, mouth, and intestinal tract
  • cushions vital organs
56
Q

Nutrient deficiencies

A

can lead to chronic deficiencies, excesses, and imbalances which affect long-term health

57
Q

Well-balanced diet

A
  • whole grains
  • fruits and vegetables
  • lean meats
  • low-fat dairy
  • also provides phytochemical, zoochemicals, and fiber
58
Q

Fiber

A

cannot be converted to blood sugar

  • not a nutrient
  • not enough fiber leads to constipation
59
Q

Functional foods

A

may provide additional health benefits

60
Q

Phytochemicals

A

nonnutritive plant chemicals

- disease fighting characteristics

61
Q

Zoochemicals

A

nonnutritive animal compounds

  • help fight chronic diseases
  • strong antioxidant benefits
  • ex. omega-3 fatty acids from fish improve heart health and reduce inflammation
62
Q

Leading health related causes of death

A

heart disease, cancer, stroke, diabetes

63
Q

Chronic diseases

A

stem from our genetic makeup, environment and our diet

64
Q

Nutrition genomics

A

studies relationship between gene expression, nutrition, and health

65
Q

Nutrigenics

A

genes respond to nutrients we eat

66
Q

Nutrigenomics

A

nutrients influence genetic expression

67
Q

Malnourished

A

wrong amount of essential nutrients

68
Q

Undernourished

A

lack of sufficient essential nutrients

69
Q

Overnourished

A

excess energy or nutrient

70
Q

Anthropometric

A

appearance (body size or body composition)

  • height, weight, bmi, waist-to-hip, waist circumference
  • determines growth, obesity, weight changes, risk of developing diseases
71
Q

Biochemicals

A

nutrient levels in body fluids

  • blood, urine, and feces
  • determine protein, mineral and vitamin status and disease
72
Q

Clinical

A

body inspected for potential deficiencies

  • hair, fingernails, skin, lips, mouth, muscles, joints, overall appearance
  • determines sign of deficiencies and excesses of nutrients
73
Q

Dietary intake

A

diet

  • diet history, diet record, FFQ, 24-hour recall
  • unusual nutrient intake, deficiencies or excesses
74
Q

Food frequency questionnaire (FFQ)

A

identifies patterns of intake over time

75
Q

Food record

A

most accurate

- diary of foods and beverages eaten, how much, and timing

76
Q

24-hour recall

A

client recalls food and drinks eaten in previous day

77
Q

National Health and Nutrition Examination Survey (NHANES)

A

evaluate nutritional statu of Americans of all ages (large population)
- used to develop current dietary recommendations

78
Q

Framingham Health Study

A

heart health risk factors

  • two generations, 10,000 people
  • establish recommendations for cardiovascular disease
  • connection between blood cholesterol levels and heart disease was revealed
79
Q

Excess intake

A
  • added sugar
  • sodium
  • saturated fat
80
Q

Too little intake

A
  • fiber
  • vitamin D
  • Potassium and calcium
  • women tend to be low in iron
81
Q

Obesity leads to higher rates of:

A
  • type 2 diabetes
  • heart disease
  • cancer
  • stroke
82
Q

Overweight bmi

A

greater than 24.9

83
Q

Obese bmi

A

greater than 29.9

84
Q

Credible nutrition research

A

advice based on a consensus of multiple research findings

85
Q

Scientific method

A

process used by scientists to gather and test information for the sake of research findings

  1. observe and ask question
  2. formulate hypothesis
  3. conduct experiment
  4. hypothesis supported or not supported
  5. if not supported, revise
86
Q

Peer-reviewed journals

A

where findings are published

  • hypothesis supported
  • publish findings
  • develop theory
  • establish consensus
87
Q

Laboratory experiment

A

done in lab setting

88
Q

Observational research

A

explores factors in two or more groups to determine relationship between a disease or health outcome

89
Q

Epidemiological research

A
  • type of observational esearch

- examines health and disease in population of people

90
Q

Experimental research

A
  • involves experimental group (given treatment)
  • control group (given placebo)
  • double-blind placebo-controlled: gold standard (researcher and participant are blinded)
91
Q

Medical nutrition therapy

A

nutrition counseling and dietary changes based on individual medical and health needs to treat a patient’s medical condition (administered by RDN)

92
Q

Public health nutritionists

A

undergraduate in nutrition

93
Q

Licensed dietitian nutritionist (LDN)

A

expert in field of nutrition (RDN )

94
Q

Nutritionist

A

no credible training in nutrition

95
Q

Quackery

A

promotion or selling of health products, profit is motive

Nutrition (5 decks)

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