Wellness Exam #3

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nutrition

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science that studies the relationship of foods to optimal health and performance

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substrate

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substance acted upon by an enzyme (examples: carbohydrates and fats)

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nutrients

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substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues

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nutrient density

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a measure of the amount of nutrients and calories in various foods

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calorie

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the amouont of heat necessary to raise the temperature of 1 gram of water 1 degree centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity

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carbohydrates

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a classification of dietary nutrient containing carbon, hydrogen, and oxygen; the major source of enery for the human body

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simple carbohydrates

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composed of simple or double sugar units with little nutritive value; divided into monosaccharides and disaccharides

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monosaccharides

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the simplest carbohydrates (sugars) formed by five-or six-carbon skeletons. The three most common monosaccharides are glucose, fructose, and galactose

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adipose tissue

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fat cells in the body

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disaccharides

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simple carbohydrates formed by two monosaccharide units linked together, one of which is glucose. The major disaccharides are sucrose, lactose, and maltose

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complex carbohydrates

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carbohydrates formed by three or more simple sugar molecules linked together; also referred to as "polysaccharides"

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glycogen

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form in which glucose is stored in the body

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dietary fiber

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a complex carbohydrate in plant foods that is not digested but is essential to the digestion process

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peristalsis

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involuntary muscle contractions of intestinal walls that facilitate excretion of wastes

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fats

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nutrients containing carbon, hydrogen, some oxygen, and sometimes other chemical elements

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trans fatty acid

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solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life

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omega-3 fatty acids

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polyunsaturated fatty acids found primarily in cold-water seafood, flaxseed, and flaxseed oil; thought to lower blood choleswterol and triglycerides

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omega-6 fatty acids

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polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods

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lipoproteins

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lipids covered by proteins, they transport fats in the bood; types are LDL, HDL, and VDL

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sterols

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derived fats, of which cholesterol is the best-known example

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proteins

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complex organic compounds containing nitrogen and formed by combinations of amino acids; the main substances used in the body to build and repair tissues

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enzymes

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catalysts that facilitate chemical reactions in the body

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amino acids

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chemical compounds that contain nitrogen, carbon, hydrogen, and oxygen; the basic building blocks the body uses to build different types of protein

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vitamins

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organic nutrients essential for normal metabolism, growth, and development of the body

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minerals

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inorganic elements found in the body and in food; essential for normal body functions

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Dietary Reference Intake (DRIs)

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a general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet. These standards are Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequeate Intakes (AI), and Tolerable Upper Intake levels (UL)

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Estimated Average Requirements (EAR)

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the amount of a nutrient that meets the dietary needs in half the people

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Recommended Dietary Allowances (RDA)

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The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the U.S.

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Adequate Intakes (AI)

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The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and resulting RDA

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Upper Intake Level (UL)

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the highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects

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Daily Values (DVs)

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reference values for nutrients and food components used in food labels

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Estimated Energy Requirement (EER)

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the average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health

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pro-vitamin

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a compound that can be converted into a vitamin

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phytochemicals

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chemical compounds that block the formation of cancerous tumors and disrupt the progress of cancer; found in large quantities in fruits and vegetables

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vegetarians

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individuals whose diet is of vegetable or plant origin

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vegans

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vegetarians who eat no animal products at all

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ovovegetarians

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vegetarians who allow eggs in their diet

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lactovegetarians

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vegetarians who eat foods rom the milk group

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ovolactovegetarians

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vegetarians who include eggs and milk products in their diet

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semivegetarians

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vegetarians who include milk products, eggs, and fish and poultry in the diet

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mediterranean diet

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typical diet of people around the Mediterranean region that focuses on olive oil, red wine, grains, legumes, vegetables, and fruits, with limited amounts of meat, fish, milk, and cheese

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supplements

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tablets, pills, capules, liquids, or powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the intake of these nutrients

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megadoses

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for most vitamins, 10 times the RDA or more; for vitamins A and D, 5 and 2 times the RDA, respectively

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antioxidants

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compounds such as vitamins C and E, beta-carotene, and selenium that prevent oxygen from combining with other substances in the body to form harmful compounds

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oxygen free radicals

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substances formed during metabolism that attack and damage proteins and lipids, in particular the cell membrane and DNA, leading to diseases such as heart disease, cancer, and emphysema

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International unit (IU)

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measure of nutrients in foods

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folate

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one of the B vitamins; helps prevent ceratin birth defects and seems to offer protection against colon and cervical cancers

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anticoagulant

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any substance that inhibits blood clotting

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synergy

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a reaction in which the reuslt is greater than the sum of its two parts

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registered dietician (RD)

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a person with a college degree in dietetics who meets all certification and continuing education requirements of the American Dietetic Association or Dietitians of Canada

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Functional food

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food or food ingredients that contain physiologically active substances that provide specific health benefits beyond those supplied by basic nutrition

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fortified foods

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foods containing commercially added nutrients that were either not present or present in very insignificant amounts

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Genetically modified foods (GM foods)

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foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one to either introduce new traits or enhance existing ones

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Adenosine tripohsphate (ATP)

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a high-energy chemical compound that the body uses for immediate energy

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lactic acid

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end of product of anaerobic glycolysis (metabolism)

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carbohydrate loading

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increasing intake of carbs during heavy aerobic training or prior to aerobic endurance events that last longer than 90 minutes

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creatine

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an organic compound derived from meat, fish, and amino acids that combines with inorganic phosphate to form creatine phosphate

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creatine phosphate (CP)

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a high-energy compound that is used by the cells to resynthesize ATP during all-out activities of very short duration

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osteoporosis

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softening, deterioration, or loss of bone mineral density that leads to disability, bone fractures, and even death from medical complications

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estrogen

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female sex hormone; essential for bone formation and conservation of bone density

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oligomenorrhea

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irregular menstrual cycles

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amenorrhea

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cessation of regular menstrual flow

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hemoglobin

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iron-containing protein, found in red blood cells, that transports oxygen

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ferritin

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iron stored in the body

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cardiovascular diseases

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the array of conditions that affect the heart and the blood vessels

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peripheral vascular disease

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narrowing of the peripheral bloode vessels (excludes the cerebral and coronary arteries)

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coronary heart disease (CHD)

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condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits, such as cholesterol and triglycerides

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angioplasty

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a procedure in whicha balloon-tipped catheter is inserted, then inflated, to widen the inner lumen of one or more arteries

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risk factors

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lifestyle and genetic variables that may lead to disease

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electrocardiogram (ECG or EKG)

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a recording of the electrical activity of the heart

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myocardium

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heart muscle

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stress electrocardiogram

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an exercise test during which the workload is gradually increased (until the subject reaches maximal fatigue) with blood pressure and 12-lead electrocardiographic monitoring throughout the test

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cholesterol

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a waxy substance, technically a steroid alcohol, found only in animal fats and oil; used in making cell membranes, as a building block for some hormones, in the fatty sheath around nerve fibers, and in other necessaray substances

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blood lipids (fat)

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cholesterol and triglycerides

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high-density lipoproteins (HDLs)

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cholesterol-transporting molecules in the blood ("good" cholesterol) taht help clear cholesterol from the blood

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low-density lipoproteins (LDLs)

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cholesterol-transporting molecules in the blood ("bad" cholesterol) that tend to increase blood cholesterol

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very low-density lipoproteins (VLDLs)

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triglyceride, cholesterol, and phospholipid-transporting molecules in the blood that tend to increase blood cholesterol

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chylomicron

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triglyceride-transporting molecules

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atherosclerosis

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fatty/cholesterol deposits in the walls of the arteries leading to plaque formation

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myocardial infarction

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heart attact; damage to or death of an area of the heart muscle as a result of an obstructed artery to that area

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angina pectoris

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chest pain associated with coronary heart disease

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reverse cholesterol transport

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a process in which HDL molecules attract cholesterol and carry it to the liver, where is is changed to bile and eventually excreted in the stool

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triglycerides

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fats formed by glycerol and three fatty acids

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homocysteine

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an amino acid that, when allowed to acumulate in the blood, may lead to plaque formation and blockage of arteries

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C-reactive protein (CRP)

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a protein whose blood levels increase with inflammation, at times hidden deep in the body. Elevation of this protein is an indicator of potential cardiovascular events

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diabetes mellitus

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a disease in which the body doesn't produce or utilize insulin properly

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insulin

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hormone secreted by the pancreas; essential for proper metabolism of blood glucose (sugar) and maintenance of blood glucose level

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insulin resistance

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the inability of the cells to respond appropriately to insulin

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type I diabetes

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insulin-dependent diabetes mellitus (IDDM), a condition in which the pancreas produces little or no insulin. Also known as juvenile diabetes

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type II diabetes

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non-insulin-dependent diabetes mellitus (NIDDM), a condition in which insulin is not processed properly. Also known as adult-onset diabetes

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glucose intolerance

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a condition characterized by slightloy elevated blood glucose levels

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syndrome X

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an array of metabloic abnormalilties thath contribute to the development of the atherosclerosis triggered by insluin resistance. These conditions include low HDL cholesterol, high triglycerides, high blood pressure, and an increased blood clotting mechanism

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metabolic syndrom

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syndrome X

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blood pressure

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a measure of the force exerted against the walls of the vessels by the blood flowing through them

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systolic blood pressure

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pressure exerted by the blood against the walls of arteries during forceful contraction (systole) of the heart; higher of the two numbers in blood pressure readings

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diastolic blood pressure

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pressure exerted by blood against wallsof arteries during relaxation phase (diastole) of the heart; lower of the two numbers in blood pressure readings

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hypertension

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chronically elevated blood pressure

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hypotension

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low blood pressure

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arrhythmias

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irregular heart rhythms

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catecholamines

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"fight-or-flight" hormones, including epinephrine and norepinephrine