Nutrition Basics Module 1

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the kind and amount of food consumed each day

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diet

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anything edible that nourishes the body

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food

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to provide food or other substances necessary for life and growth

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nourish

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act or process of nourishing or being nourished. the processes of ingestion, digestion, absorption, assimilation, and excretion of food

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nutrition

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the study of nutrition, including dietary components and metabolism

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nutritional sciences

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molecular substances that are nourishing or that provide nourishment to cells, thus every multicellular component of the human organism(essential or nonessential) (energy or non energy producing)

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nutrients

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substance that provides calories when metabolized by the body

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energy-producing

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name 3 energy producing nutrients

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carbs, proteins, and fats

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name 3 NON energy producing nutrients

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vitamins, minerals, and water

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how many calories per gram for carbs

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4 calories per gram

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how many calories per gram for proteins

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4 calories per gram

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how many calories per gram for fats

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9 calories per gram

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how many calories per gram for vitamins

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zero

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how many calories per gram for minerals

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zero

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how many calories per gram for water

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zero

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unit used to measure energy. one _____ is the amount of heat energy require to raise one kilogram of water 1 degree celcius

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Calorie

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a food that provides a high degree of nourishment

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nutritious

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the amount of nutrients relative to the number of calories in a given quantity of food

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nutrient density

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used to estimate the calorie value of food

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bomb calorimeter

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carbs,proteins, fats..because they are required in large amounts are called

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macronutrients

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vitamins and minerals, they are required in very small amounts and are called

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micronutrients

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what is the function of energy producing nutrients

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used to produce ATP inside mitochondria

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what is the function of non-energy producing nutrients

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often participate in metabolism enzymatically as structural parts of enzymes called co-factors in enzymatic reactions

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name the characteristics of a sound diet

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calorie control, adequacy, balance, moderation, variety CABMV

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selecting foods that are nutrient dense so that the diet manages and energy intake while preventing overeating to achieve a healthy body weight

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calorie control

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a diet that provides essential nutrients, fiber, and energy in amounts sufficient to maintain health

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adequacy

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a diet that provides an appropriate number of servings from a variety of food types that complement one another

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balance

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a diet that provides no unwanted substance in excess

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moderation

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a diet in which different foods that provide the same nutrients are chosen

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variety

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a state of complete physical, mental, and social well-being

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health

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when diet and lifestyle are not sound, impairment of health resulting from deficiency, toxicity, or imbalance of nutrient intake or body utilization(overnutrition and undernutrition)

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malnutrition

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physiological need for food, physical body sends signals indicating a need for food

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hunger

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physiological feedback mechanism that terminates good intake

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satiety

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psychological desire for food (seeing, smelling, or thinking about)

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appetite

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not consume any animal products in diets (no honey or gelatin)

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vegan

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eat no muscle meats, but include milk and eggs in their diets

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lacto-ovo vegetarians

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only eat chicken as source of muscle meat

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pollo-vegetarians

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only eat seafood as their source of meat

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pesco-vegetarians

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Carbs are made of what elements

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Carbon, Hydrogen, and Oxygen
2x as many hydrogen as carbon

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what are the two categories or carbs

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simple sugars and complex carbs

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name two types of simple sugar

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monosaccharides and disaccharides

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glucose, fructose, and galactose

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monosaccharides

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sucrose, lactose, and maltose

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disaccharides

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name types of complex carbs

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polysaccharides, starch, and fiber

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made of many units of sugar

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polysaccharides

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amylose and amylopectin. contains alpha-linked glucose and bonded molecules. breaks alpha bond and makes glucose available for absorption and utilization

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starch

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many types, all are made of betabond linked glucose units. consists of cellulose

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fiber

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AMDR stands for what

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acceptable macronutrient distribution range

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AMDR for carbs

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45-65% of calories consumed.

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DRI for carbs

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130 grams per day. Fiber is 1.4 grams per 100 calories consumed

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protein is made of what

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amino acids

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what elements make up protein

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carbon, oxygen, nitrogen, and hydrogen

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how many calories per gram for protein

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4 calories per gram

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what is function of proteins

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provide AA for tissue, enzyme, and hormone repair and maintenance.

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name the 10 essential amino acids our bodies cannot make

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threonine, methionine, valine, leucine, isoleucine, phenylalanine, tryptophan, lysine, arginine, and histidine

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name the 10 nonessential amino acids our bodies can make

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glycine, alanine, serine, cysteine, proline, aspartic acid, glutamic acid, asparagine, glutamine, and tyrosine

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what is it called when a protein that contains all essential amino acids (high biological value)

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complete proteins

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two incomplete proteins combine to fill one's essentials

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complementation

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name plant sources of protein

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legumes, soybeans, nuts, seeds, grains, veggies

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name animal sources of protein

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milk, yogurt, cheese, eggs, and meats

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AMDR for protein

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10-35% of total calories

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DRI for protein

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0.8 grams of high quality protein per kilo of body weight

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what elements are lipids made of

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carbon, hydrogen, and small amounts of oxygen

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name the 3 types of lipids

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triglycerides, phosolipids, and sterols

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how are triglycerides made up

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3 fatty acids that attach to a glycerol backbone

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how many calories per gram for lipids

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9 calories per gram

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name the three types of triglycerides

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saturated, monounsaturated, and polyunsaturated

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no double bonds between carbon
animal products, veg fat, tropical oils, linked to heart disease. solid

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saturated

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1 double bond of carbons. olive oil, canola oil, almonds, avocado. semisolid. liquid at room

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monounsaturated

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more than 1 double bond of carbon. corn oil, cottonseed, safflower, and sunflower. liquid at room, promotes cancer

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polyunsaturated

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technically a PUFA and are health enhancing to eat/ ex: fish and flaxseeds

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omega 3 fatty acids

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technically a PUFA and healthy fats to eat in moderation, naturally abundant in most plant oils, nuts, and seeds

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omega 6 fatty acids

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AMDR for fat

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20-35% of total calories

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linoleic acid

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omega 6 fatty acid/ ex plant oils

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alpha-linoleic acid

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omega 3 fatty acid/ ex canola oil, walnuts and flaxseed

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linoleic AMDR

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5-10%

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alpha-linoleic

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0.6-1.2%

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DRI men linoleic

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17 g per day

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DRI men alpha-linoleic

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1.6 g per day

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DRI women linoleic

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12 g per day

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DRI women alpha-linoleic

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1.1 g per day

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technically MUFA but can be found in any unsaturated fatty acid source that has undergone the food processing technique called partial hydrogenation-promote heart disease

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transfatty acids

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what is the function of phosolipids

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emulsifying agent

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how many calories per gram for phosolipids

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1 calories per gram

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DRI and AMDR for phosolipids

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none exists

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what is the most common phosolipid

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lecithin- in plant and animal foods

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how many calories per gram for sterols

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zero

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where are most sterols found

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animals

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source that comes from outside the body from intake of animal

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exogenous

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source that is made in liver from saturated fatty acids

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endogenous

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what is function of cholesterol

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to make bile, steroid hormones, vitamin D, myelin sheath

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DRI and AMDR for cholesterol

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none exists

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How many mg of cholesterol should we consume per day

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less than 300mg of cholesterol

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what elements are vitamins made of

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carbon, hydrogen and oxygen...some b-vit contain nitrogen

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how many calories per gram for vitamins

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0 calories per gram

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many vitamins function as

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coenzymes

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what is the function of vitamins

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play role in energy metabolism, build connective tissue, blood clotting, antioxidant activity, or sending hormone like messages to regulate cell behaviour

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what are the fat soluble vitamins

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A,D,E,and K

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what are the water soluble vitamins

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thiamin(B1), riboflavin(b2), B6,B12, and vitamin C, pantothenic acid, biotin, folic acid, and choline

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name the17 minerals listed in the book

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calciu,. magn, phosp, sodium, potassium, chloride, sulfur, iron, zinc, iodine, selenium, chromium, molybdenum, copper, cobalt, manganese, and fluoride

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how many calories per gram for minerals

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0 calories per gram

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what is the function of minerals

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used for structur, body-fluid regulation

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name the major minerals greater than 5 grams

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Ca, P, Mg, Na, Cl, K, and S

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name the trace minerals less than or equal to 5 grams

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Fe, Zn, I, selenium, chromium, molybdenum, copper, manganese, fluoride, and cobalt

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DRI for major minerals

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greater than 100mg

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DRI for trace minerals

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less than or equal to 100mg

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what is the function of water

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medium for metabolism and nutrient transport

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DRI for women for water

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2.7 liters

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DRI for men for water

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3.7 liters