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120 Cards in this Set
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the sum of all processes involved in howorganisms obtain nutrients, metabolize them, and use them to support all oflife’s processes. |
nutrition |
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the investigation of how an organism is nourished, and incorporates the study of how nourishment affects personal health, population health, and planetary health
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nutritional science |
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a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity |
health |
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any abnormal condition affecting the health of an organism, and is characterized by specific signs and symptoms |
disease |
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categories of disease |
diseases that result from genetics, deficiencies, physiologic dysfunction or pathogens |
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Diseases that primarily affect physical health are those that ______ |
impair body structure or functioning |
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Mental illnesses primarily affect _____ |
mental and social well-being. |
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aspects of the health triangle |
physical health, mental health and social health |
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what type of nutrient is involved in enzyme functions, nerve impulses and bone structure |
minerals |
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substances required by the body to perform its basic functions |
nutrients |
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Harmful food that contains no nutrients |
cholesterol, dyes, and preservatives |
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Beneficial food that contains no nutrients |
antioxidants |
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nutrients that are required in large amounts |
macronutrients |
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nutrients that are required in small amounts |
micronutrients |
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The energy from macronutrients comes from _____ |
their chemical bonds |
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after we metabolically process macronutrients, what do we get |
cellular energy |
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nutrients required by the body in lesser amounts, but are still essential for carrying out body functions. |
micronutrients |
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how many types of minerals do we need? |
16 |
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how many types of vitamins do we need? |
13 |
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measurements of food quality |
appearance, texture, taste, microbial content, how much consumers like it, and the amount of nutrients it contains relative to the amount of energy it provides. |
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Factors that drive food choices |
Social factors Health concerns Emotions Advertising Taste, texture and appearance Habits Early food experiences Economics Culture Geography |
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are eating routines good or bad? |
eatingroutines can work both for and against optimal health |
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5 key factors that make up a healthy diet |
Adequate Balanced Calorie control Moderate Variety |
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What does an adequate diet mean? |
An adequate diet is one that favors nutrient-dense foods. |
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What does a balanced diet mean? |
you do not consume one nutrientat the expense of another |
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What does calorie control mean? |
the amount of energy you get fromthe nutrients you consume equals the amount of energy you expend duringyour day’s activities. (Monitor food portions.) |
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What does eating in moderation mean? |
not too little or too much |
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What does eating a variety mean? |
consumingdifferent foods from within eachof the food groups on a regular basis. |
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the food groups include |
grains proteins dairy fruits vegetables legumes |
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calcium is essential for ______ but too much calcium will ______ |
healthy teeth and bones interfere with iron absorption |
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Macronutrient intake as percentage of total calories for children |
Carbs 45-65% Fats 30-40% Proteins 5-20% |
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Macronutrient intake as percentage of total calories for adolescents |
Carbs 45-65% Fats 25-35% Proteins 10-30% |
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Macronutrient intake as percentage of total calories for adults |
Carbs 45-65% Fats 20-35% Proteins 10-35% |
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DRIs |
Dietary Reference Intakes |
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types of information that are required by law to appear somewhere on the consumer packaging.
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Name and address of the manufacturer, Statement of identity, what the product actually is. Net contents of the package: weight, volume, measure, or numerical count Ingredients, listed in descending order by weight Nutrient information of serving size and daily values |
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What's a statement of identity |
what a product actually is |
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ingredients are listed in ___ order by___ |
descending order by weight |
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MyPlate symbol is divided according to ____ |
how much of each food group should be included with each meal. |
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Parts of a wheat kernel |
bran, endosperm and germ |
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Types of flour |
Whole Meal 100% of the grain White Flour 75% of the grain |
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The modern milling process of preparing white flour removes ______ |
between 50 and 85% of vitamins and minerals |
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enriched flour contains only______ of the recommended daily intake of the vitamins and minerals it “replaces” |
6 percent or less |
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diets containing high amounts of whole grains rather than refined white flour decrease |
the risk of cancer and diabetes and obesity |
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Are brown breads always healthier than white? |
not necessarily, as that color may come from caramel |
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the perfect nutrient to meet your body’s nutritional needs |
carbs |
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Classification of carbs |
Fast-releasing (monosaccharides and disaccharides) Slow releasing (polysaccharides) |
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______israrely found in foods as a disaccharide |
Maltose |
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Fast carbs are extremely beneficial when____ |
eaten following exercise. |
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Fast carbs can be harmful when___ |
eaten regularly |
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What's the difference between amylose and amylopectin |
amylose is linear while amylopectin is branched |
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What are resistant starches? |
starches that remain intact throughout digestion |
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Can we digest starches/fibers? |
we CAN digest starch (amylase) and we CAN'T digest fibers (except via bacteria in the large intestine) |
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whole-grain foods, flax, cauliflower, and avocados contain |
insoluble fibers (cellulose) |
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peas, beans, oats, barley, and rye contain |
soluble fibers (pectin) |
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a serving of fruits, whole grains, or starches contains______ of carbs |
15 gms |
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a serving of dairy contains____of carbs |
12 gms |
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a serving of vegetables contains____ of carbs |
5 gms |
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a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar. |
glycemic index |
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Carbohydrate digestion begins in the ____and is most extensive in the _____ |
mouth |
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What happens to indigestible carbs? |
Some are digested by bacteria in the large intestine. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy. |
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carbs that have been processed and had the natural fiber stripped out |
refined carbs |
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“blood sugar roller coaster” |
pt eats refined (fast-releasing) carbs→ blood sugar rises quickly→ crash→ hunger cravings triggered |
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do carbs cause obesity? |
While it is true that added sugars and refined carbs are linked to increased obesity, the same is not true of fiber-rich, whole-food sources of carbohydrates. |
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Can we live without carbs? |
Technically, yes. When we don’t eat carbs, part of the brain can use ketones for energy. These are made out of fats |
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Are carbs an essential nutrient? |
no. |
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Foods have fatty acids with chain lengths between______ |
four and twenty-four carbons |
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what determines if the compound is solid or liquid at room temperature??? |
fatty acids - carbon chain length and degree of saturation |
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(food) example of a monounsaturated fatty acid |
olive oil (75%) |
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(food) example of a polyunsaturated fatty acid |
soybean oil/ vegetable oils/ fish oil |
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Why do we need unsaturated fatty acids? |
healthy skin and cell development |
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a saturated oil used in food processing |
palm oil |
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The most common type of lipid |
TAG |
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Where do TAGs naturally occur? |
in avocados, corn, nuts and olives |
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What type of fat keeps water and oil mixed? |
Phospholipids |
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Functions of sterols |
in brain tissue/ cell membranes |
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What's the hormone that regulates appetite? |
leptin |
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What nutrient helps regulate blood cholesterol and blood clotting, and helps reduce inflammation in tissues and joints? |
omega-6 and omega-3 fatty acids |
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satiety |
the sensation of fullness (provided by fat) |
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When does the body initiate fat usage |
when it has used up all its energy from carbs (may be after 20 mins of exercise) |
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What foods are cholesterol free |
plant-derived foods |
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carries cholesterol from the tissues to the liver |
HDL |
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carries cholesterol from the liver to the tissues |
LDL |
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Symptoms of high blood cholesterol |
none |
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for LDL, the desired range you would want to maintain is ____ |
under 200 mg/dL. (under 100 mg is ideal, over 160 mg is high) |
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for HDL, the recommended level for low risk of CVD is__ |
HDL > 60mg/dl = Low risk HDL < 35 mg/dl = High risk |
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What's the best predictor of CVD? |
LDL/HDL ratio (<4 means low risk) |
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How much nuts should I consume per day? |
one ounce of raw, unsalted nuts lowers LDL |
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Sources of saturated fats |
animal fat full-fat dairy products tropical oils chips desserts |
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Sources of monounsaturated fats |
plant oils nuts avocados |
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Sources of polyunsaturated fats |
Plant oils nuts fish |
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Sources of trans fats |
processed food |
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Sources of omega 3 |
plant oils nuts seeds whole grains legumes leafy vegetables |
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Sources of omega 6 |
baked goods eggs poultry seeds nuts plant oils cereals |
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What happens if part of the brain suffers lack of blood flow and/or oxygen for three minutes or longer? |
brain cells will start to die. |
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What is the leading cause of death in the US? |
Obesity, since it leads to increased risk of diabetes and heart disease |
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The main causes of unfavorable blood cholesterol values come from _____ |
an overconsumption of saturated fats and trans fats. (not cholesterol, since your body makes most of its cholesterol anyway) |
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The DRI (Dietary Reference Intake) is _______of protein per kilogram of body weight |
0.8 grams |
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How does protein help people lose weight |
1) it's more satiating than carbs/fat →reduces appetite→causes a spontaneous reduction in caloric intake 2) it boosts metabolism 3) it leads to increased muscle mass which burns a small amount of energy around the clock 4) it prevents you from gaining weight |
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to gain muscle mass, the recommended protein intake is___ |
1.5-2.2 gm/ kgm of lean mass |
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an environment that promotes increased food intake, non healthful foods, and physical inactivity |
obesogenic |
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Major physical factors contributing to body weight |
Water weight Lean muscle mass Bone tissue Mass Fat tissue mass |
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having more weight than normal for a particular height and may be the result of water weight, muscle weight, or fat mass. |
overweight |
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having excess body fat. |
obese |
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Measurements to diagnose chronic diseases |
weight fat mass |
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Ways of measuring fat mass |
skin fold test |
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Fat differs physiologically based on_____ |
location |
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What does visceral fat do? |
It releases hormones and inflammatory factors that contribute to disease risk. |
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Abdominal obesity is defined by the World Health Organization (WHO) as having a waist-to-hip ratio above ____for males and above_____ for females |
0.90 0.85 |
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Which is a better predictor of heart attacks, waist to hip ratio or BMI? |
Waist-to-hip ratio |
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When is energy balance achieved? |
Energy balance is achieved when intake of energy is equal to energy expended. |
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EER |
Estimated energy requirement |
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EER is calculated based on _____ |
weight maintenance, not for weight loss or weight gain. |
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TEE |
Total Energy Expidenture |
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What organ requires the most energy? |
The liver (then the brain then the heart then the kidneys) |
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BMR |
Basal metabolic rate (energy needed to maintain body's basic functions while at rest) |
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% energy expended by basal metabolism__ |
50-70% |
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As we get older, BMR_____ |
declines |
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The _______ is the main control point of appetite. |
hypothalamus in the brain |
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Lipostat |
a set-point of energy balance |
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Successful weight loss is defined as individuals intentionally losing at least _____ of their body weight and keeping it off for _____ |
10 percent at least one year |
