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42 Cards in this Set
- Front
- Back
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6 essential nutrients
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-carbs
-protein -water -vitamins -minerals -fats/lipids |
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metabolism
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reactions that occur within cells. converted to energy.
-vitamins and minerals help regulate metabolism |
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macronutrients
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carbs
protein fat |
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micronutrients
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vitamins, minerals
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What does water help with?
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-Hydration
-helps transport nutrients -cushions organs -chemical reactions -lubricant |
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Describe macronutrients
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Contain carbon, provide energy,
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Are vitamins organic or inorganic?
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ORGANIC.
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Are minerals organic or inorganic?
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INORGANIC.
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Nutrition
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The science that studies how nutrients and compounds in foods you eat nourish and affect your body functions and health.
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Phytochemical examples
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EGCG (found in green tea leaves): has disead protective effect
-Lychopene (tomatoes): lowers risk of cancer -Isoflavones (SOY): lowers cholestorol levels, protects agains breat & prostate cancer -Allium (garlic & onions): lowers cholestoral -Flavanoids (fruits) |
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Minerals examples
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NO CARBON
Pottasium (K) Sodium (Na) Magnesium (Mg) -key roles in body processes and structures |
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Why is obesity on the rise?
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-Lack of phys ed in schools
-Lack of education on health -Advertisements -Convienence (fast foods) -american diet is high in sodium, fat, carbs, sugars and lacks Vitamin D |
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Carbohydrates
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provide ENERGY only
-45-65% of calories should come from CARBS |
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Proteins
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Provide energy,
-support growth, maintenance, support, or structure -help regulate body processes. (ALL 3) -15-25% of calories should come from protein |
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Fats/lipids
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ALL 3
-provide energy -support maintenance -regulate body processes -20-35% of calories should come from fat |
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Vitamins, Minerals,&& water
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Do all but provide energy.
-support growth, maintenance, support or structure & regulates body processes |
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Non nutrients
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Compounds other than the 6 nutrients that are present in foods and that have biological activity in the body
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Nutrients
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components of food that are indispensable to the body's functioning; they provide nergy, serve as building material, hlp maintain or repair body parts, and support growth
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Scientific process
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1. observe & ask questions
2. Form a hypothesis 3. Conduct an experiment 4. Results, analyze, revise or move on |
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Epidemiological research
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Research that looks at populations of people; it is often observational
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Expiremental research
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Involves at least two groups of subject
-control & experimental groups |
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Nutrition experts
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RD: registered dietitian (MOST QUALIFIED)
-Public Health nutritionists -proffessionals holding advanced degrees in nutrition -Licensed Dietition |
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Key principles of Healthy Eating
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-balance, variety, moderation
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Undernutrition
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not enough nutrients
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Overnutrition
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too much micronutrients/vitamins & minerals and calories
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Malnutrition
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Too much of some, too little of the other
-body system out of whack -developing countries eat a lot of rice, not a lot of anything else |
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DRI
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Dietary Reference Intakes
-Tell you how much of each nutrient you need to consume to: -maintain good health -prevent chronic disease -avoid unhealthy excesses INCLUDES: -EAR, AI, AMDR, UL, RDA |
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EAR
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Estimated Average Requirement
-The average amount of a nutrient that is known to meet the needs of 50% of the individuals in a similar age and gender group. -starting point to determine the amount of a nutrient indviduals should consume daily for good health |
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RDA
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Recommended Dietary Allowance
-MAINLY MICRONUTRIENTS -The average amount of a nutrient that meets the needs of nearly all individuals (97-98%) in a similar age and gender group -HIGHER THAN THE EAR |
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AI
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Adequate Intake Level
-when we cant determine EAR & RDA -the APPROXIMATE amount (what we think is enough) of a nutrient that groupds of similar individuals are consuming to maintain good health |
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UL
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Tolerable Upper Intake Level
-highest amount of a nutrient that is unlikely to cause harm if the amount is consumed daily. Higher the consumption above the UL, higher the risk of toxicity/harm. |
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AMDR
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-related to macronutrients
-Acceptable Macronutrient Distribution Ranges -carbs: 45-65% -proteins: 15-25% -fats: 20-35% -A healthy range of intakes for the macronutrients. Designed to help reduce risk of chronic diseases |
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when it comes to DRI what should you try to do?
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-Try to meet RDA or AI, and consume below the UL for each nutrient daily
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Dietary Guidelines
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-developed in 2005 to encourage healthy/active lifestyles and reduce risks of chronic diseases
-updated every 5 years -nutrient dense foods -lower sodium -be active -alcohol in moderation -no trans/sat fats -clean/prepare/store foods properly |
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My Pyramid
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illustrates dietary guidelines & DRI goals
-shows proportions for food groups for balanced diet -promotes phys activity |
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What does a food label tell you & why were they developed?
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-show serving sizes
-calories per serving -DV of nutrients -uniform definitions -scientific based health claims -Made to help consumers make informed choices |
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Nutrient Content Claims
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Describes amount of a nutrient in a food product
ex: contains fiber, vitamins, ect. |
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Health Claims
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Relationship between food & disease/health related condition
-cheerios reduces cholestoral |
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Structure/function claims
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How a nutrient affects body functions
-fiber helps digestion |
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Digestion
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breakdown of foods into absorbable compounds used in mechanical and chemical means
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GI tract
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all organs from mouth to anus
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Roles of GI tract
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-break down food into smallest components
-absorb nutrients -prevent harmful compounds from entering tissues |
