Acute diseases include (?): 1. ? 2. ?

can get rid of it 1. cold 2. flu

areas that aren't reasonably priced - veggies - fruits

- normal growth/development - maintaining cells & tissues - fuel to do physical/metabolic work - regulating body processes

Ch. 1 Flashcards by Leana Moleta

Science of Nutrition

ID amount of food we need
recommends best food sources
ID helpful/harmful components in food
helps make better choices
   - improves health
   - reduces disease risk
   - increases longevity

w/o health, nutrition is meaningless.

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Can you have too much Vit. A?

yes

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Acute diseases include (?):

can get rid of it

cold
flu

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Personal Preferences

Enjoyment - do you enjoy it?
Nourishment
Age - ability to taste changes w/age; food becomes more bland as you get older

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Sensory influences

taste
texture (kiwi - yuck)
smell: helps determines if food wants to be eaten
flavor

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Classic tastes

sweet
sour
bitter
salty
umami (glutamate/savory)

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back of tongue taste buds

specific to water (fires off at presence of water)

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Social, Emotional, Cognitive influences

> habits: ex. breakfast = eggs, lunch = sandwiches
comfort/discomfort foods: ex. when mama makes cream of mushroom chicken when I get home
advertising/promotion
eating away from home (lack of time)
food/diet trends: ex. meal prep
social factors: ex. meeting w/friends to go eat
nutrition/health benefits

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Eat fast =

Eat more

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Why prepare food at home?

healthier

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Environmental Influences

> economics (eat what you can afford)
> lifestyle (TIME - biggest factor)
> availability: ex. food deserts
> cultural influences: ex. so. much. rice.
> religion

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Food desert

areas that aren’t reasonably priced

veggies
fruits

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Obesogenic vs. Built Environment

Obesogenic: not a lot of available healthy foods, lower socioeconomic environment

Built Environment: planned around healthy lifestyles/eating well

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The Social Ecological Model

(picture online)

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How healthful is the “American” diet?

> TOO few nutrient-dense foods (max nutrients for min. calories) such as fruits, veggies, low-fat dairy, whole-grain foods
TOO much harmful foods: sodium, solid fat/saturated fat, and sugar (added because it prolongs shelf life)

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Food intake only becomes harmful due to…

how much we intake

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Nutrients functions

normal growth/development
maintaining cells & tissues
fuel to do physical/metabolic work
regulating body processes

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Protein functions as what?

an enzyme

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Six classes of nutrients

carbohydrates
lipids (fats & oils)
proteins
vitamins
minerals
water (**most importanté)

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How nutrients are classified?

if it’s removed from diet –> sick

if put back –> healthy again, become well

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Other chemicals in food (2)

Phytochemicals (phyto- meaning plants)

2. Antioxidants (supplement form = more disease)

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1 g alcohol =

7 kcals

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1 g protein =

4 kcals

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1 g fat =

9 kcals

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Classifications of Nutrients

> macronutrients > micronutrients > organic > inorganic

Macronutrients

(amount you need) | carbs, lipids, proteins

Micronutrients

(need in small amounts; satisfy nutrient requirements) | vitamins, minerals

Organic

(contain carbon & hydrogen) | carbs, lipids, proteins, vitamins

Inorganic

minerals, water

Carbs

ex. sugar, starches | Function: energy source (vast amt of energy comes from glucose)

Carb food sources

``` grains veggies legumes fruits dairy products ```

Glucose (in terms of carbs)

primary carbohydrate

Lipids

Triglycerides (fats & oils), cholesterol, and phospholipids (makes up phospholipid bilayer covering all cells) Functions: energy source, structure, regulation

Lipid food sources

fats & oils meats dairy products some plant sources

Proteins

made of amino acids (20 needed for humans) Functions: energy source, structure regulation

Protein food sources

``` meats dairy products grains legumes veggies ```

DNA/indiv. gene started as a _______ (?).

protein (everything that makes up your body)

Vitamins

Functions: regulate body processes, vital role in extracting energy

Fat-soluble vitamins

A, D, E, K | tend to be stored in liver - more prone to be toxic

Water-soluble vitamins

B, C | excreted in urine if excess amt.

Minerals

macro/microminerals, trace minerals Functions: structure, regulation

H2O

most important nutrient!!! Functions: - temp. control - lubrication of joints - transportation of nutrients/wastes

H2O food sources

beverages | foods

Energy

capacity to do work

Energy sources

carbs, lipids, protein

Measure of energy

kilocalorie (1,000 calories = 1 kcal)

Anabolism/Catabolism

happen w/presence of water

Calculating energy available from foods | "How can we calculate the energy available from foods?"

g carbs x 4 kcal/g = ______ + g protein x 4 kcal/g = _____ + g fat x 9 kcal/g = _____ = Total kcal

Calculating % of kcals from nutrients

g carbs x 4 = _____ + Total kcal x 100 = % carbs kcal g protein x 4 = _____ + Total kcal x 100 = % protein kcal g fat x 9 = _____ + Total kcal x 100 = % fat kcal

Be Food Smart

calculate the % of calories in food

What does it mean to be healthy?

state of complete physical, mental, and social well-being and not merely the absence of disease/infirmity

Disease

impairment of normal state of the living animal... that interrupts/modifies the performance of vital functions

Food choices are most likely to affect our risk for developing _______ ________.

chronic diseases

Role in long-term weight management

at least 30 min./day of moderate activity @ 50%-90% of maxHR

What is important for proper immune function and contributes to infections as well?

Nutrients

_____ contributes to most of the top 10 reasons why we die.

Diet

Common study designs

> Epidemiological studies: when you look @ population levels and can compare them > Animal and cell culture studies: don't have complete similarities to humans > Case control studies: small segregated studies > Clinical trials

Clinical trials

Randomized Double-blind: researcher and patient both does not know Placebo-controlled: KEY when it comes to successful nutrition studies **the above is considered the "Gold Standard"

Steps of Scientific Process

1. Observation measurement - Hypothesis - Experiment 2. " " - New/revised hypothesis - Experiment 3. " " - Substantiated hypothesis Peer-review and publication?

Which region of the U.S. has the highest levels of fat/overeating?

The South

Are we fatter now when we started monitoring?

yes

How many rules are there for posting on the internet?

NONE

When evaluating info on the internet...

consider the source keep scientific method in mind be on the lookout for "junk science"

Junk Science

- promise a quick fix - demonize single product/regimen - too good to be true - one size fits all - "good"/"bad" foods - simplistic conclusions from complicated studies - help sell a product - non-peer reviewed research - refuted by reputable scientific organizations - single study recommendations

Ch. 1 Flashcards

(64 cards)