Nutrition Final Flashcards
What are the leading causes of death in the U.S.?
Diseases of the heart, cancer, diabetes. suicide, kidney disease, and accidents.
What is nutrition?
The science of food; the nutrients and substances therein; their action; interaction; and balance in relation to health and disease; and the process by which the organism ingests, digests, absorbs, transports, utilizes, and excretes food substances.
What are nutrients?
Substances essential for health that the body cannot make or makes in quantities too small to support life.
What are characteristics of an ESSENTIAL nutrient?
Specific biological function
Absence from the diet leads to decline in biological function
Functions of nutrients
Provide energy
Important for growth and development
Keep body functions running smoothly.
Provide Energy
Most carbohydrates, proteins, and most lipids
Promote growth and development
Proteins, Lipids, some vitamins, some minerals, water
Regulate Body Processes
Proteins, some lipids, some vitamins, some minerals, water
Macronutrients
Carbohydrates, lipids, proteins, water
Micronutrients
Vitamins, minerals
What are Carbohydrates composed of?
Composed of carbon, hydrogen, and oxygen
Food Sources of Carbohydrates
Fruits, vegetables, grains and beans
Carbohydrate kcal/g
4 kcal/g
Simple forms of Carbs
Table sugar, blood sugar
Complex forms of Carbs
Starch, glycogen, fiber
What are Lipids composed of?
Carbon, oxygen, and hydrogen
Insoluble or Soluble?
Insoluble
How many kcal/g in Lipids
9kcal/g
Solid V.S. Liquid
Fats are lipids that are solid at room temp
Oils are lipids that are liquid at room temp
Triglycerides
Major form of fat in body
Major energy source for the body
Composed of 3 fatty acids attached to a glycerol backbone.
Saturated Fats
Solid
Animal Sources
Raise blood cholesterol
Cardiovascular disease
Unsaturated fats
Liquid
Plant sources
Healthier
Essential Fatty Acids
Linoleic Acid & Alpha-linolenic Acid
Regulate blood pressure
Regulate nerve transmission
Structural components
Found in vegetable oils and fish
Trans Fatty Acids are
Unsaturated fats that have been processed from cis form to trans form
Trans fatty acids are found in
Deep fried foods
Baked snack foods
Solid fats
What are proteins composed of?
Carbon
Oxygen
Hydrogen
Nitrogen
Structural Components of Proteins
Bone
Muscle
Blood
Cell membranes
Enzymes
Immune factors
How many kcal/g in protein?
4kcal/g
How are proteins formed?
Bonding from amino acids
Function of vitamins
Enable chemical reactions
Releases energy
does NOT provide energy
Fat-soluble vitamins
A, D, E, and K
Accumulate and cause toxicity
Water-soluble Vitamins
Vitamin C and the B-vitamins
Destroyed by cooking
Excreted from the body more readily
What are minerals?
Inorganic substances
Factors of minerals
Not destroyed by cooking
Yield NO energy
Required for normal body function
Major Groups of Minerals
Major minerals: Needed in gram amounts
Trace minerals: needed in <100 mg
What is needed in the largest quantity of all the nutrients?
Water
Functions of Water
Solvent
Lubricant
Transports nutrients
Regulates body temperature
Sources of Water
Food and Drink
Byproduct of metabolism
Phytochemicals
Active compounds found in plants
Zoochemical
Active compounds found in animals
What are Functions Foods?
Foods rich in phytochemicals and zoochemicals
Functional Food Categories
Conventional: Unmodified whole foods
Modified: Fortified, enriched
Medical: formula or supplement
Special Dietary Use: Meet dietary need
What are fermented foods
Foods that rely on bacteria, yeast or fungi
Can be used as probiotic
Yogurt is a common example
Do our genes effect our nutrition
Yes, DNA directs how the body uses the nutrients consumed
Family History Risk Factors
Diabetes
Cancer
Osteoporosis
Hypertension
Obesity
Case-Control Study
Individuals who have the condition (case) are compared to those who don’t (controls)
Blinded Study
Control groups usually receive a placebo
Only the participant does not know who is receiving the placebo or the treatment.
Dietary Reference Intakes (DRIs)
Recommendations from the Food and Nutrition Board
Apply to people in U.S. and Canada
5 sets of standards: EAR, RDA, AI, UL, EER
Estimated Average Requirements (EARs)
Meet the needs of 50% of those in a life stage
Evaluates the adequacy of diets in GROUPS
Based on optimal intake for functional markers of the nutrient
Recommended Dietary Allowances (RDAs)
Meet the needs of nearly all individuals (97 to 98%)
Nutrients ability to prevent chronic disease
Higher-than-average human needs
Adequate Intakes
Daily intake amounts set for nutrients which there is INSUFFICIENT RESEARCH to establish an EAR
Average nutrient intake that maintains a defined nutritional state
Cover the needs of 97 - 98% of individuals
Tolerable Upper Intake Levels (Upper Levels or ULs)
Daily intake amounts of nutrients that are not likely to cause adverse health effects on 97 t0 98% of individuals
Applies to chronic daily use
Not a nutritional goal
Estimated Energy Requirements (EERs)
Average daily energy (calorie) need for each life-stage froup
How many calories you need each day
Enegy from carbohydrates, protein, fat and alcohol, consumed in amounts above need is stored as body fat
Used to promote healthy body weight
Acceptable Macronutrient Distribution Ranges (AMDRs)
NOT a DRI
Set for intakes of carbs, proteins, fats, essential fatty acids
What are empty calories?
Foods that contain little to no nutritional value. They are high in fat and sugar.
Daily Values (DVs)
Generic standards developed by FDA
Found on nutrition labels
Based on RDIs and DRVs
Reference Daily Intakes (RDIs)
Set for vitamins and most minerals
For people over age of 4
Used to calculate percent DV on Nutrition Facts panels
Daily Reference Values (DRVs)
Standards for:
Energy-producing nutrients
Cholesterol
Sodium
FDA selected 2000 calories as the reference
DRVs for Nutrients
35% of calories for fat
10% of calories for sat fat
60% of calories for carbs
10% of calories for proteins
Nutrition Labels Include
Product Name
Name and Address of manufacturer
Amount of product in package
Ingredients list in descending order by weight
Nutrition facts panel
Ingredients that are common allergens.
Nutrient Content Claims
Describe the nutrients in a food and closely regulated by the FDA
Health Claims
Describe a relationship between a disease and a nutrient, food, or constituent
Regulated by FDA
Qualified Health Claims
Based on incomplete scientific evidence and regulated by the FDA
Structure/function claims
Describe how a nutrient affects body structure or function and are not FDA approved
Energy Dense Foods
high in calories
weigh very little
nuts, cookies, fried foods
Low-energy-dense foods
Contain large amounts of water and few calores
fruits, vegetables, stews, casseroles and oatmeal
MyPlate
Designed by the USDA
4 food group plan
Milk, meat, fruit and vegetable, bread and cereal (grains)
Government programs
SNAP
WIC
School Lunch
School Breakfast
Child and Adult Care
Programs for Seniors
Food Banks
Organic Foods
Widely available
Cost more
Biological pest management
Composting
Manure Applications
Genetically Modified Foods
Regulated by FDA, USDA, EPA
Food Irradiation
Use radiation to extend the shelf life of food
Control the growth of insects and pathogens
FDA has approved for safety
Must be labeled
Food Additives
Salt, sugar, vinegar, alcohol
Found in processed foods
Longer shelf life
More appealing
Incidental Food Additves
Pesticides
Arsenic
BPA alters normal metabolic mechanisms and can cause thyroid dysfunction, liver and pancreatic damage
Increased risk of obesity
Foodborne Illness Overview
Caused by pathogens
Causes 48 million illnesses
Nausea, vomiting, diarrhea, intestinal cramping
What is the Danger Zone?
41 degrees to 135 degrees
What are prions?
Infectious protein particles
What are toxins?
Produced by molds, algae, and plants
Form endospores on the outside of food
What do mycotoxins cause?
Blood Disease
Nervous system disorders
Kidney and liver damage