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114 Cards in this Set
- Front
- Back
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Six major nutrients and their roles in the body
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Energy-yielding nutrients: Carbs, fat, and protein
Regulators and assist in all body process: Vitamins, minerals, and water |
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Calorie values of three macro nutrients and alcohol
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Carbs- 4 cal/g
protein- 4 cal/g fat- 9 cal/g alcohol- 7 cal/g |
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5 characteristics of a healthy diet
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adequacy
balance calorie control moderation variety |
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define adequacy
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food provides enough of each essential nutrient. fiber, energy
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Define balance
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do not overemphasize one nutrient or food type at the expense of another
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Define calorie control
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the food provides the amount of energy you need to maintain appropriate weight -- not more, not less
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Define variety
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food choice differs from day to day (meals occur at same time everyday)
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stage of behavior change
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contemplation
contemplation preparation action maintenance adoption/moving on |
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Define precontemplation
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not considering a change, have not intention to change, see no problem with current behavior
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Define contemplation
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admit that change may be necessary; weighing pros and cons
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Define preparation
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getting ready to make change in a specific behavior, taking some initial steps, making goals
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Define action
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committing time and energy to making a change, following guidelines set forth fro a specific behavior
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Define maintenance
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strive to integrate the new behavior into everyday life, working to make changes permanent
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Define adoption/moving on
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beyond the fear of relapse, former behavior extinguished, and the healthy behavior has taken its place
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list and fine the major obstacles of change (relapse)
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1) competence: person lacks needed knowledge or skill to make the change
2) confidence: believes the needed change is beyond scope of their capability a) self-efficacy: believe in their own ability to make change b) focus of control: belief that they have control over life's events 3) motivation: lacks sufficient reason to change |
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list conversion equivalents
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1 c = 8 fl oz.
4 c = 1 qt 3 tsp = 1 tbsp 4 tbsp = 1/4 c 1 oz = 28 g 16 oz = 1 lb 2.2 lb = 1 kg 454 g = 1 lb |
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Define DRI
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Dietary Reference Intakes: a set of four list (EAR, RDA, AI, UL) of values for measuring the nutrient intakes of healthy people in the US and Canada
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Define RDA
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Recommended Dietary Allowances: average daily nutrient intake levels that meets the need of most all healthy people in particular life state and gender group
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Define AI
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Adequate Intakes: nutrient intake goals for individuals
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Define UL
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Upper Limit: the highest average daily nutrient intake level that is likely to pose no risk of toxicity
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Define EAR
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Estimated Average Requirements: the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals, mean of the RDA
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Define DV
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Daily Values: nutrient standards used on food labels. Allows comparisons based of a 2000 calorie diet
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Define AMDR
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Acceptable Macronutrient Distribution Ranges:
45-65% from carbs 20-35% from fat 10-25% from protein |
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2400 Kcal level
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2 c fruit
3 c veggies 8 oz grains 6 1/2 oz proteins 3 c milk 7 tsp oils 330 disc. calories |
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Grain Equivalents
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1 oz. =
1 slice of bread 1/2 c cooked rice, past, or cereal 1 oz dry pasta or rice 1 c ready-to-eat cereal 3 c popped popcorn |
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Vegetable Equivalents
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1 c. =
1 c. cut up raw or cooked veggies 1 c. cooked legumes 1 c. vegetable juice 2 c. raw, leafy greens |
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Fruit Equivalents
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1 c. =
1 c. fresh, frozen or canned fruit 1/2 c dried fruit 1 c. 100% fruit juice |
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Dairy Equivalents
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1 c.=
1 c. (8 oz) milk, yogurt, or fortified soy milk 1 1/2 oz natural cheese 2 oz. processed cheese 1/3 c shredded cheese 2 c cottage cheese 1/2 c ricotta cheese 1 c pudding 1 c frozen yogurt 1 1/2 c ice cream |
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Protein Equivalents
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1 oz=
1 oz cooked lean meat, poultry, or seafood 1 egg 1/4 c cooked legumes or tofu 1 tbs peanut butter 1/2 oz nuts or seeds |
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Oils Equivalents
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1 tsp=
1 tsp vegetable oil 1 tsp soft margarine 1 tbs low-fat mayonnaise 2 tbs light salad dressing |
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High in... means
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one serving has greater than or equal to 25% DV
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Good source... means
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one serving has 10-29% DV
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Healthy... means
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Low in fat, sodium, cholesterol, and has greater than 10% of vitamin A, C, iron or calcium
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Free of... means
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None or a trivial amount
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Functions of fat in the body (7)
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1. Energy Storage (fat is chief form of stored energy in body)
2. Energy Fuel (Muscles) 3. Emergency Reserve (in times of illness/famine) 4. Padding (protects organs) 5. Insulation (through temperature extremes) 6. Phospholipids form cell membranes 7. Raw Materials (lipids converted to hormones, bile, Vit D) |
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Functions of fat in Food (7)
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1. Nutrients (provide essential fatty acids, fat-soluble Vit)
2. Transport (Carries fat-soluble Vit, phytochemicals and assist in absorption) 3. Energy 4. Sensory appeal 5. Appetite 6. Texture 7. Satiety (feeling of fullness) |
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3 Classes of Lipids
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1. Triglycerides
2. Phospholipids 3. Sterols |
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Triglcerides Structure and 3 types
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Glycerol backbone with 3 fatty acids of differing lengths
Saturated, Monounsaturated, Polyunsaturated |
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Saturated
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Hydrogen on every carbon. No double bounds.
Properties: hard at room temp. General from animal products, exceptions tropical oils and coconut oil. Increases risk for heart disease |
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Monounsaturated
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has one double bound.
Food Sources: canola oil, olive oil, avocados, nuts, peanut butter No affect on HDL, decreases LDL |
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Polyunsaturated
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Several double bounds of carbon
Food sources: generally liquid and comes form a plant. Vegetable oil, fish, nuts Lowers LDL, Drops HDL |
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Essential Fatty Acids (2)
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Linoleic
Linolenic |
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Linoleic
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Omega-6
Food sources: Vegetable Oils or food made with vegetable oils |
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Linolenic
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Omega-3
Food sources: salmon, canola oil, flax seed lowers blood pressure Prevents blood clotting Protects against irregular heartbeats EPA and DHA found in fish, Health Benefits ALA, must be converted to EPA and DHA. Found in canola oil, flax seed, soy, walnuts |
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Phospholipids
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Glycerol Backbone, has 2 fat groups and 1 phosphate group.
acts as an emulsifier (aids in breakdown of fat) holds water to fat, make up cell membranes |
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Sterols
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interconnecting rings of carbon atoms with side chains of carbon, hydrogen, and oxygen attached.
Cholesterol. |
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Cholesterol
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Made by the liver.
Provides no calories. Only found in animal products. HDL (healthy), LDL (bad), VLDL, chylomicron aids in creation of Vitamin D, sexs hormones, bile) Reduce saturated fats this will reduce LDL cholesterol Omega-3 clear out saturated fats |
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Lipid Digestion
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MOUTH: Fat becomes tiny droplets
STOMACH: Gastric Lipase. 30% of TG become DG and free FA SMALL INTESTINE: Bile emulsifies fat soluble compounds. Pancreatic Lipase TG and DG beomce glycerol, MG and free FA |
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Lipid Absoprtion
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Absorbed by intestinal villi
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Lipid Transportation
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transported by lipoproteins
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Hydrogenation
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adds hydrogen to double bonds of carbon, breaking double bonds.
More saturated Trans = H are flipped, looks and shaped more like a saturated fat Cis = H on the same side |
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Hydrogenated Plant Oils
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Stay fresh longer.
Changes their physical properties Prevents spoilage. Stable and harder when heated Makes food flake and tender |
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Foods Containing trans-fats
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Fried foods, chips, cookies, crackers, cake and frosting, stick margarine, shortening
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Health implications of trans-fats
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Raise blood LDL cholesterol
Lower HDL cholesterol Increase tissue inflammation Keep trans-fat intake low |
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Recommendations for fat intake
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AMDR: 20-35% calories
7 tsp oils for 2400 calorie diet DGA: 10% saturated 1% trans-fat 300 mg/day cholesterol |
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Structure of proteins
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A strand of amino acids -AA. (amino acid smallest part of protein)
AA backbone of 1 carbon atom with both an amine group (nitrogen part) and a carboxyl group(acid) Attached to carbon atom is distinct chemical side chain. All AA needed for protein synthesis without them can't be made, AA can't be stored |
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Protein Digestion and Absorption
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STOMACH: acid denatures protein strand and an enzyme combines AA into polypeptides and a few AAs
SMALL INTESTINE: Enzymes split peptides strands into tripeptides, dipeptides, and AAs. surface enzymes split tripeptides and dipeptides. Intestinal cells absorb and transfer AA and some large peptides into bloodstream. TRANSPORTATION: the blood transports AA into liver to be used or released back out to the cell |
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Protein metabolism
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If energy needs not met or excess protein is consumed then the Amine group (N) is removed and converted to urea. Then the acid-side chain metabolized like carb or fat.
If you don't have enough calories protein is converted to energy. (#1 priority) |
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Functions of protein in the body (9)
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1. Growth and maintenance
2. Antibodies 3. Acid base balance 4. Blood clotting 5. Builds enzyme, hormones, and other compounds 6. Transports lipoprotein, HDL, LDL 7. Fluid and electrolyte balance 8. Energy and glucose 9. Structure and movement |
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Nitrogen Balance
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The amount in = amount out
Positive = more N at the end of the day then the beginning Negative = N deteriorate if it is not being used |
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High-quality proteins
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provide enough of all the essential AA needed by the body to create its own working protein (found in animal products)
Fails to provide: AA are conserved limiting synthesis of proteins. Break down more internal protein to liberate the essential AA |
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Complementary Proteins
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Two or more plant proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from on are supplied by the other.
ex. rice and beans (legume with a grain) |
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Protein AMDR
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10-35% daily intake
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Too little protein
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Malnutrition
Slow growth Impaired immune system (protien makes antibodies) Impaired nutrient absorption (protein is a carrier) Impaired brain and kidney functions Weakens bones |
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Too much protein
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Insufficient evidence of UL
Heart disease and Cancer (food protein is) Kidney disease: Deamination - removing N Transamination - moving N group to make AA increased work load |
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Celiac Disease
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Gluten Intolerance
Villi are flattened Diagnosis by blood test or biopsy Must be on a gluten-free diet |
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Vegetarian strengths
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Defense against obesity, heart disease, high blood pressure and cancer
lowers saturated fat intake lots of vitamins, minerals, fiber, and phytochemicals |
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Vegetarian limitations
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low energy for kids
less available minerals Not enough meat Don't get all essential nutrients |
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Meat eat pros and cons
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Pros: good amount of protein. more likely to meat nutritional needs
cons: may get to much meat no enough veggies and fruits. High in saturated fats |
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Nutrients of particular concern
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Protein
Iron Zinc Calcium Vitamin B12 Vitamin D Omega-3 fatty acid |
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Fat-Soluble Vitamins
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A, D, E, K
absorbed like fats tend to build up in the tissues but occur rarely from food |
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Water-Soluble Vitamins
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Thiamin, Riboflavin, Niacin, Folate, B6, B12, Biotin, Pantothenic Acid, C
abosrbed directly into the blood readily excreted into the urine bodes not store except B12 |
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Major Functions of Vitamin A
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vision, gene regulation, tissue development, immune system, growth
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Major Functions of Thiamin
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coenzyme
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Major Functions of Niacin
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coenzyme
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Major Functions of Riboflavin
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coenzyme
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Major Functions of Folate
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new cell synthesis, and cell division,
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Major Functions of Vitamin B12
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Absorption
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Major Functions of Vitamin B6
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used in many reactions in the body
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Major Functions of Vitamin C
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used in connective tissues formation
antioxidant |
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Major Functions of Vitamin E
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Antioxidant - neutralizes free radicals (missing a hydrogen, tries to scavenge body to find one, causes destruction in body)
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Major Functions of Vitamin D
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calcium absorption, and bone formation
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Major Functions of Vitamin K
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incorporating calcium into bone (bone mineralization)
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Food Sources of Vitamin A
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Preformed: liver, eggs, fortified milk
Beta-carotene: dark leafy greens and deep orange fruits and veggies |
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Food Sources of Vitamin D
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fortified milk, dairy products, sunlight
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Food Sources of Vitamin E
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PUFA (polyunsaturated fatty acids) oils, nuts and seeds
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Food Sources of Vitamin K
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dark leafy greens
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Food Sources of Vitamin C
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citrus fruits, green and red peppers, potatoes, broccoli
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Food Sources of Riboflavin
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dairy products
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Food Sources of Thiamin
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fortified grains, bran
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Food Sources of Niacin
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dried beans, milk, most meats *note: body can turn tryptophan (amino acid) into niacin. not corn
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Food Sources of Folate
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remember foliage! leafy greens, oranges, dried beans, fortified grains
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Food Sources of Vitamin B6
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meat, dried beans
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Food Sources of Vitamin B12
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animal products
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Deficiency of Vitamin A
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Blindness
Rough scaly skin Increase risk of infection |
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Deficiency of Vitamin D
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Rickets: children, bowing legs
Osteomalacia "soft bones": adults |
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Deficiency of Vitamin E
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blood to thick
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Deficiency of Vitamin K
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blood to thin
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Deficiency of Thiamin
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Beriberi (wet and dry): tingling, poor coordination
wernick-karsakoff Syndrome: alcohol won't allow absorption |
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Deficiency of Riboflavin
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Cracks around mouth and soar throat
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Deficiency of Niacin
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Pellagra: dermatitis, diarrhea, dementia, death
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Deficiency of Folate
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Neural tube defects: spinal bifida
Macrocytic anemia: tired, not thinking well, lethargic |
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Deficiency of Vitamin B12
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Pernicious Anemia: missing intrinsic factor
nerve damage folate masks symptoms |
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Deficiency of Vitamin B6
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symptoms are vague
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Deficiency of Vitamin C
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Scurvy/b;lack leg (Weakens cartilage, connective tissue & bruises, bleeding easily)
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Toxicity of Vitamin A
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birth defects
liver damage spleen enlargement hpyercarotenemia: build up of caroteniods |
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Toxicity of Vitamin D
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calcium build up
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Toxicity of Vitamin E
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makes blood to thin
increases risk of hemorrhaging |
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Toxicity of Vitamin K
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makes blood to thick
increase risk of clots and stroke |
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Toxicity of Niacin
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turn red
blood pressure increases flush |
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Toxicity of Vitamin B6
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nerve damage
numbness in feet and hands |
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Toxicity, which have none?
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Riboflavin, Thiamin, Vitamin C, Folate, B12
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Describe how to minimize nutrient losses during food storage and preparation
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Prevent enzymatic destruction (Refrigerate)
protect from light and air Prevent heat destruction or losses in water (wash intact fruit, avoid long cooking times, steam) |
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Multivitamin-mineral supplements
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1. Be aware of quackery
2. Decide Type (chewable, liquid, fortified food) 3. Compare DRI intakes for age and gender 4. Avoid doses that exceed ULs especially A and D 5. Buy supplements from stores that keep them stocked fresh and stored properly |
