chapter 1 food choices Flashcards by shayne denihan

_____in blood respond to injury by causing blood to clot
◦Structure allows them to coil & fold creating “net” for blood cells
Collagen
◦______ involved in development of scar tissue

Protein

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Amino acids can be converted to _______ to maintain blood glucose level and serve glucose need of brain

Glucose

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How is protein stored in the body?

IT ISNT FOOL! AND WILL BE STORED AS FAT!

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Two forms of protein deficiency

◦Marasmus- Energy Deficiency

◦Kwashiorkor- Protein Deficiency not Carb

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AMDR of Protein is ______% total caloric intake

10-35%

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Protein DRI ___ grams/ kg body weight

0.8 Grams/kg of body weight

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Vegetarians have to be careful to not

Lack any nutrients or possibility of malnutrition

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Food supports growth and maintenance in what

Muscles
Skin
Bones
Fluid balance

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Too much or too little may compromise your health, leading to

Malnutrition

•Deficiencies, imbalances, excesses

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Disease not influenced by diet

Inherited disease

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National health goals developed by the US Dept Health & Human Services

Increase quality & years of healthy life

Eliminate health disparities

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Nutrients

Components of food that are necessary to the body’s functioning. They provide energy, serve as building material, maintain or repair body parts, and support growth.”

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6 classes of nutrients

Energy- yielding Provide no energy
Carbohydrate (4 cals/gram) Vitamins
Protein (4 cals/ gram) Minerals
Fat (9 cals/ gram) Water

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Food energy is measured in

calories

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Food/ nutrient quantities are measured in

grams

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Organic nutrients contain

carbon

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Which is superior food or supplements

food
-stimulates digestion
-Provides physical & emotional comfort
•Contains phytochemicals

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Factors that influence food choices

Lifestyle, budget, time, culture

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Whole foods

vegetables, fruit, low fat dairy, whole grains and lean meats

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Characteristics of a healthy diet

Variety
Moderation
Calorie Control
Balance
Adequacy

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Stages of behavior change

Pre- contemplation
Contemplation
Preparation
Action
Maintenance
Adoption/ Moving on

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Obstacles to Change

Competence
Confidence
Motivation

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The U.S. tends to have a diet that is…

§Larger portion sizes
§More fat and sugar
- Too much protein

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Nonnutrient components of plants

Flavonoids

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Tips for Consuming Phytochemicals

``` §Eat more fruit §Increase vegetable portions §Use herbs & spices §Replace some meat with grains, legumes, or soy §Try new foods ```

§Supply energy, oxygen, nutrients, and water to all working cells within organs §Carry out wastes

cardiovascular system

Chemical messengers, secreted & released by glands, stimulate organs to take action

Hormones

regulates blood glucose levels

Pancreas

During infection these cells are scavenger cells that engulf invaders and leave a chemical trail

Phagocytes

During infection these cells divide and release antibodies that remember chemical trails

Lymphocytes & B-cells

Bodies response to injury or irritation

Inflimation

Flexible muscular tube thats 26 feet long

Digestive tract

Peristalsis

involuntary muscle contraction in digestive tract pushing food through

where the stomach opens into the small intestine

pyloric valve

after traversing the lining of small intestine water soluble nutrients are absorbed and transported by

blood

after traversing the lining of small intestine Fat soluble nutrients are absorbed and transported by

Lymph

Selective cells on the liner of the small intestine

villi and microvilli

Organs involved in waste removal

Lungs, liver, kidneys

U.S. average daily energy intake as alcohol

6 to 10 percent

Major storage sites for carbohydrates and Glycogen

muscles and Liver

Preferred energy source ◦4 kcals/ gram Digests into simplest form = glucose 45-65% of total caloric intake

Carbohydrates

Excess carbohydrates are stored in liver & muscle cells

Glycogen

Types of carbohydrates

◦Simple ◦Complex ◦Fiber (digestible vs indigetible)

Simple Carbohydrates (Monosaccharides)

◦Glucose ◦Fructose ◦Galactose Absorbed rapidly into blood stream

Simple Carbohydrates (Disaccharides)

``` ◦Sucrose = glucose + fructose ◦Maltose = glucose + glucose ◦Lactose = glucose + galactose ``` absorbed rapidly into blood stream

Complex Carbohydrates | Polysaccharides

◦Starch ◦Glycogen ◦Fiber absorbed slowly into blood stream

Indigestible plant material, Found only in plant products

Fiber

Soluble fiber is...

dissolves in water & is absorbed

Fiber found in Beans, legumes, fruit, oats, barley and can help to lower blood sugar & cholesterol

Soluble Fiber

Insoluble fiber is..

doesn’t dissolve in water & is excreted

Fiber found in Whole grains, vegetables. Can help with prevention of constipation, diverticulitis, IBS, some cancers

Insoluble Fiber

Law required that iron, thiamin, niacin, riboflavin be added to all refined grains 1996- folate was added to the list

US Enrichment Act of 1942

Contains all essential parts of the grain seed

Whole grain

◦Addition of nutrients to a refined product | ◦Includes, but not limited to niacin, thiamin, riboflavin, folate

Enriched, fortified grains

Process by which the husk, bran, & germ of wheat are removed, leaving only the endosperm

Refine

Concentrated source of calories -9 kcals/ gram Excessive intake can lead to weight gain, heart disease, & insulin resistance 20-35% of total calorie intake

Fat

Triglycerides Phospholipids Sterols

Three classes of lipids

FUNCTIONS OF FATS: | WITHIN FOODS

Provide essential fatty acids Carry fat soluble vitamins Provide flavor & tenderness Contribute to satiety

Major form of fat found in the body & in foods

TRIGLYCERIDES

composition of TRIGLYCERIDES

Glycerol backbone + 3 fatty acids

Fatty acid where carbon chain is filled to capacity with hydrogen

Saturated fat

fatty acid where carbon chain lacks one (mono-) or more (poly-) hydrogen atoms

Unsaturated fats

Solid or semi- solid at room temperature Primarily animal products Cholesterol raising fat

Saturated fat

Liquid at room temperature Primarily plant products Heart- healthy

Unsaturated Fat

Composition of Phospholipids

Composition = Glycerol backbone + 2 fatty acids + phosphate molecule

Composition: Large molecules made of carbon rings with side chains of carbon, hydrogen & oxygen Found in: cholesterol, Vitamin D, sex hormones

sterols

Nutrients that must be obtained from food to prevent deficiencies

Linoleic acid | Linolenic acid

Fats % of AMDR caloric intake

20-35%

``` Reproductive failure Skin abnormalities Kidney & liver disorders Infants Growth retardation & vision impairment ```

Essential Fatty acid deficiencies

Formed by process called hydrogenation Chemically changes the fatty acid to make them harder & more stable Increases shelf life Hydrogenation involves forcing hydrogen atoms into the unsaturated points of the fatty acid Creates a more saturated fat that is easier to spread (as in margarine) or has higher cooking temperature (frying)

Trans fat

``` Increases LDL cholesterol, triglycerides & stickiness of blood platelets Lowers HDL cholesterol Sources Stick margarine Chips & crackers Fried foods, specifically fast foods Commercially baked goods, cookies Processed foods Any foods containing the words hydrogenated ```

Trans fat

two types of essential fatty acids

Linoleic acid (omega 6) | Linolenic acid (omega 3)

Amino acids that can not by synthesized by the body or are made too slowly to meet the body’s need

Essential Amino Acids

What bonds link amino acids together to form protein strands

Peptide Bonds

what determines sequence of amino acids within a protein strand

Genes

Primary site of chemical digestion of protein

Stomach

in the Small intestine, thePancreas releases _______ juices to neutralize the acid from stomach

Alkaline

Amino acids are Transported w/in _________ to the ________ for use or delivered to other cells of the body

Blood Stream; Liver

After arrival to destination cell, Amino acids are linked back together to form the _____ that is needed by that particular cell

Protein

___% body’s protein exists in muscle tissue

40%

``` ________ proteins are part of: ◦Bone ◦Teeth ◦Skin ◦Tendons ◦Cartilage ```

Structural

◦Proteins that facilitate chemical reactions ◦Catalysts ◦Perform many different actions Synthesizes compounds Break compounds into smaller pieces Rearrange atoms w/in a compound to make a new compound

Enzymes

◦Chemical messengers released in response to body conditions that require regulation ◦Many are composed of amino acids ◦Insulin & glucagon ◦Epinephrine & nor- epinephrine

Hormones

◦Large proteins produced by immune system in response to antigen ◦Attack specific invaders ◦Antibodies remember chemical design of antigens & help body to develop immunity in this sense

Antibodies

Proteins regulate quality of ______ w/in cells

Fluids

◦Sucrose =

glucose + fructose

Maltose =

glucose + glucose

Lactose =

glucose + galactose

chapter 1 food choices Flashcards

(88 cards)