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51 Cards in this Set

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Nutrients that act as Catalysts/Regulators...

Water


Vitamins


Minerals

Diseases linked to diet...

Heart Disease


Stroke


Cancer


Diabetes


Osteoporosis

Factors that affect chronic disease...

Genes, Exercise, Age, Stress, Substances, Sleep

Leading causes of death in the U.S....

Heart Disease


Cancers


Strokes


Diabetes Mellitus

Dietary disorders

Iron deficiency


Dehydration


Calcium deficiency


Genetic disorders


Sickle cell anemia


Cystic fibrosis

Industrial processing...

Used to make food more nourishing


ex. Fortifying

Nutrition...

The science of how food nourishes the body

The body requires 6 types of nutrients. They are...

Carbohydrates


Fat


Protein


Vitamins


Minerals


Water

Why do we need nutrients?

To sustain body processes

Organic nutrients...

Carbohydrates


Fat


Protein


Vitamins

Inorganic nutrients...

Minerals


Water

Supplies the body with energy...

Carbohydrates


Lipids (fat)


Protein

Healthy People is a series of...

Goals published by the US department of HHS- updated every 10 years

Essential nutrients are...

-Consumed from food


-Cannot be made in sufficient #s in the body to meet it's health needs


-Obtained thru diet

Nonessential nutrients...

-Can be made in sufficient #s to meet body requirements

Energy-yielding nutrients...

Carbohydrates


Lipids


Proteins


Carbohydrates= ____kcal/g

4

Protein= ____kcal/g

4

Fat= ____ kcal/g

9

Alcohol= ____ non-nutrient kcal/g

7

Macronutrients...

Nutrients the body needs in LARGE amts. (Carbs, fats, protein, water)

Micronutrients...

Nutrients the body needs in small amts. (Vitamins and Minerals)

Primary role of nutrients...

Supply energy


Regulate metabolism


Provide structure

Unused energy is stored primarily as ....

FAT

Healthy People 2020 goals includes...

️ fruits + veggies


⬇️solid fats + added sugars


⬇️ Osteoporosis


⬇️Food borne illness


⬇️Death from heart disease


⬆️# of schools that serve breakfast

Food energy is converted in our bodies to allow us to...

Move ( mechanical)


Generate + maintain heat (thermal)


Send nerve signals( electrical)



Do liquid diets support optimal health?

No

Whole foods...

Food in it's natural state


Considered to be most nutritious

Processed food...

Altered in some way

Enriched foods...

Various nutrients have been added to altered food

Functional foods...

Can be whole or processed


Contain compounds that have some impact on the body to reduce illness risk

Staple foods...

Culturally defined major sources of calories


ex. Bread, rice, etc.

Natural foods...

No legal definition

How to evaluate a diet...

ABCMV

ABCMV...

Adequacy


Balance


Calorie control


Moderation


Variety

Influences on food choices...

Culture/tradition


Convenience


Emotional comfort


+/- associations


Taste -(#1 influence)

Observational experiments can only establish...

Correlation, not cause

Intervention experiments can establish...

Cause and considered to be most powerful

Steps of changing behaviors...

Precontemplation


Contemplation


Preparation


Action


Maintenance


Adoption it

Quackery...

Nutrition advice based on motivation other than making you healthy

Examples of quackery...

Infomercials


Urban legends

Typically reliable sites...

My plate


PubMed


Nutrition.gov

Daily range that should come from protein...

10-35%

How many bacteria live in the GI tract?

10 trillion

Daily range that should come from fat...

20-35%

Women should get ____grams of fiber daily.

25 grams

Men should get ____ grams of fiber daily.

38

Daily range that should come from carbs...

45-65%

What do well planned diets deliver?

Adequate and balance of nutrients

Adequate Intakes (AI)

-Less reliable than RDA


- Insufficient scientific evidence expected to exceed average requirements