Module 1: The Food on Your Plate Flashcards
(73 cards)
1
Q
define nutrition
A
study of the interaction between nutrients, the body’s function, and health
2
Q
define nutrient
A
a substance that the body requires for energy, regulation of body processes, and structure
3
Q
define essential nutrient
A
must be acquired by diet
4
Q
define non-essential nutrient
A
- body can make in adequate amounts
- glucose, fatty acids, vitamin D
5
Q
define calorie
A
- scientific unit used to measure energy in joule
- energy needed to raise 1ml of water 1 degree
- cal=kcal
6
Q
what are two ways to classify nutrients
A
- provide energy vs don’t provide energy
- macronutrients vs micronutrients
7
Q
what nutrients provide energy
A
- proteins
- lipids
- carbohydrates
8
Q
what nutrients don’t provide energy
A
- water
- minerals
- vitamins
9
Q
what do nutrients that don’t provide energy do
A
assist with regulating body processes and providing structure
10
Q
what are the macronutreints
A
- carbohydrates
- fat
- proteins
- water
11
Q
what are the micronutrients
A
- vitamins
- minerals
12
Q
describe collagen
A
- protein
- lacks essential amino acids (tryptophan)
- most turned over protein in the body
13
Q
what is in 5 hour energy and how does it provide energy
A
- B complex vitamins
- used as cofactors in the citric acid cycle
14
Q
how many kcal/gram do carbohydrates, lipids, and proteins give
A
- carbs: 4
- lipids: 9
- proteins: 4
15
Q
function of carbohydrates
A
provide energy
16
Q
function of lipids
A
- provide energy
- energy storage
- cell structure and regulation
17
Q
function of proteins
A
- provide energy (least used form out of macronutrients)
- promote growth and maintenance of tissue
18
Q
function of water
A
- regulate body temperature
- cell hydration and lubrication
19
Q
function of vitamins
A
- regulate biochemical reactions
- antioxidant
20
Q
function of minerals
A
- regulate biochemical reactions
- provide structure
21
Q
does alcohol supply energy and is it a nutrient
A
- provides 7 kcal/gram
- not considered a nutrient
22
Q
what is included as carbohydrates
A
- sugars
- starches
- fibers
23
Q
what are carbohydrates composed of
A
- carbon
- oxygen
- hydrogen
24
Q
what is included as lipids
A
- triglycerides
- phospholipids
- sterols
25
which type of lipid is most commonly consumed
triglycerides
26
what are common food sources of lipids
- oils
- butter
27
what are lipids composed of
- carbon
- oxygen
- hydrogen
28
what makes lipid composition different from carbohydrate composition
- lipids contain 2x as many hydrogen atoms as carbohydrates which explains why they provide more kcal/gram
- carbs can by polymerized to make long chains while lipids can only go up to triglycerides
29
describe the structure of triglycerides
- glycerol backbone made from glucose
- 3 fatty acid chains
30
what are proteins composed of
- carbon
- oxygen
- hydrogen
- nitrogen
31
what is the function of micronutrients
support metabolism
32
define metabolism
- biochemical activity in cells
- releasing energy from nutrients (break down)
- using energy to make other substances (build up)
33
do vitamins and minerals provide energy
- no
- assist in the release of energy from macronutrients
34
define vitamins
organic nutrients required in small amounts to maintain normal body function
35
what are the two types of vitamins
- fat soluble
- water soluble
36
describe fat soluble vitamins
- do not dissolve in water
- can be stored in the body for long period of time
- do not need to be consumed daily
- requires fat in diet to be absorbed
37
describe water soluble vitamins
- dissolve in water
- not stored in body, excreted mostly through urine
- must be consumed regularly
38
explain the role of vitamins in the citric acid cycle
- vitamins used as electron carriers
- NADH and FADH2 are activated forms of B vitamins
- help facilitate energy production
39
what are the fat soluble vitamins
- K
- A
- D
- E
40
define minerals
inorganic compounds necessary for structure and regulating processes in the body
41
what is the difference in composition between vitamins and minerlas
- vitamins are organic and minerals are inorganic
- vitamins contain carbon and minerals do not contain carbon
42
what are the two types of minerals
- macrominerals (major elements)
- microminerals (trace elements)
43
define macrominerals
required in amounts equal to or in excess of 100mg per day
44
define microminerals
required in amounts less than 100mg per day
45
define electrolyte
- mineral that assumes charge when dissolved in water
- includes sodium, potassium, and chloride
46
what are the macrominerals
- sodium
- potassium
- chloride
- calcium
- phosphorous
- magnesium
- sulfur
47
define phytochemicals
- not classified as nutrients
- chemical compounds in plants that have various effects on body functions
- "superfoods"
48
function of phytochemicals
block inflammatory pathways
49
where are phytochemicals found
- plants
- compounds that give plants their color (chlorophyll, tannins)
50
what is the number one reason we make the food choices we do
taste
51
define malnutrition
- poor nutrition status
- includes undernutrition and overnutrition
52
can you be both undernourished and overnourished
- yes
- ex: too many calories, not enough fiber
53
examples of diseases strongly linked to nutrition
- osteoporosis
- diverticulosis
- obesity
- heart disease
- diabetes
- cancer (some types)
54
describe osteoporosis
- low bone density
- often postmenopausal women due to low estrogen levels
- treated with calcium, phosphorous, vitamin D
55
describe diverticulosis
- invagination pockets in the colon
- from low fiber consumption
56
define dietary reference intakes (DRIs)
- created by national academy of sciences
- expansion on existing RDAs (now includes limits)
- umbrella term including RDA, EAR, UL, AI
57
define recommended dietary allowances (RDAs)
- created in 1941 after poor nutrition status of mean drafted for WWII
- meets the needs of 98% of the population
58
what government agencies oversee food and nutrition policy
- US dept. of agriculture (USDA)
- US dept. of health and human services (HHS)
59
describe the dietary guidelines for americans
- published by USDA and HHS in 1980
- new one comes out every ~5 years
- diet and lifestyle recommendations
60
what did the dietary guidelines for americans say about cholesterol in 2015
- dietary cholesterol doesn't influence blood cholesterol
- blood cholesterol is highly genetic and the liver makes 40% of cholesterol
61
describe the expanded food and nutrition education program (EFNEP)
- USDA funded
- education to assist in improving diet and lifestyle
62
describe the program women, infants, and children (WIC)
- supplemental nutrition program
- improve nutrition during pregnancy, infancy, and childhood
- state program so different states have different rules
63
describe undernutrition
- inadequate nutrition resulting from lack of food or failure of the body to absorb or digest nutrients properly
- occurs worldwide
64
where in the world is undernutrition the most prominent due to the environment
sub-saharan africa and asia
65
what nutrients are people most likely to be deficient of worldwide
- protein (#1 worldwide, not in US thought)
- iron
- iodine
- vitamin A
- zinc
66
explain the causes of undernutrition
- biological: inadequate intake and frequent infections
- societal: limited access to food, civil conflict, overpopulation
67
who is at the greatest risk of undernutrition worldwide
pregnant and lactating women and children
68
describe nutrigenomics
study of how diet alters the expression and/or structure of genes and how this affects health and risk of disease
69
nutrigenetics
study of how genes interact with the food we eat
70
what does an expert in nutrition need to have
- advanced degree (masters or PhD)
- credentials
71
what must you do to become a registered dietician
- completed degree from university
- completed internship
- pass nation exam
72
does a nutritionist exist
- no
- only registered dieticians
73
how are nutrition recommendations developed
scientific method
