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51 Cards in this Set
- Front
- Back
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= elements in food that are required for the growth, repair, and regulation of body processes
Carbohydrates Fats Protein Vitamins Minerals Water Fiber |
Nutients
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Major energy source: 4 calories/gram
Types Monosaccharides Disaccharides Polysaccharides Recommended intake: 45-65% of total calories from carbohydrates |
Carbohydrates
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Average American adult consumes about 140 pounds of sweeteners each year
Sugar, corn sweetener, syrup, honey Sodas, candy, bakery and processed goods |
Simple Sugars
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Functions: Insulation, carrier of vitamins, storage of long-term energy, and satiety
Energy source: 9 calories/gram Types Saturated Monounsaturated Polyunsaturated Trans Recommended intake: 20-35% of total calories |
Fats
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Saturated fats
Solid at room temperature Primarily found in animal fats Negative effects on heart health Monounsaturated and polyunsaturated fats Liquid at room temperature Vegetable oils Positive effects on heart health Omega-3 polyunsaturated fats found in fish are considered especially healthful |
Types of Fats
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Altered form of unsaturated fat (hydrogen added)
Associated with unhealthy changes in cell membranes Raises levels of “bad” cholesterol and lowers levels of “good” cholesterol Found in margarine, snack foods, and some deep fried fast foods Check food labels |
Trans Fats
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White fatlike substance found in cells of animal origin
Functions: Synthesizes cell membranes; starting material in formation of hormones and bile The liver can synthesize cholesterol Excess cholesterol in the body can clog arteries and increase risk of cardiovascular disease |
Types of Fats: Cholesterol
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20-35% of total daily calories from fat
Less than 10% of calories from saturated fat Less than 300 mg/day of cholesterol Keep trans-fatty acid consumption as low as possible Get most fats from sources of unsaturated fats Fish Nuts Vegetable oils |
Fats: General Recommendations
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Low-fat does not necessarily mean low-calorie
Higher price tag Low-fat dairy and salad dressings have less saturated fat |
Low fat foods
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Functions: Growth and maintenance of tissue, acid-base balance
Energy source: 4 calories/gram Amino acids = building blocks of protein 11 can be built by the body Nonessential amino acids 9 must be obtained from food Essential amino acids |
Protein
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Complete protein sources supply all essential amino acids
- Animal foods, soybeans Incomplete protein sources supply some but not all essential amino acids - Plant foods Recommended intake: 10-35% of total calories |
Protein
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Following dietary recommendations would allow most Americans to meet their nutrient needs without supplements
- Many people eat too many nutrient-deficient foods Caution with using supplements - Hypervitaminosis = toxicity - Megadoses of any vitamin can be harmful Recommendations for certain groups - Folic acid, vitamin B-12, vitamin D |
Phytochemicals
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= physiologically active components of foods that may deactivate carcinogens
Many phytochemicals function as antioxidants - May protect cells from damage caused by unstable molecules (“free radicals”) Examples - Carotenoids - Polyphenols - Allyl sulfides |
Phytochemicals
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Inorganic materials that act as structural elements and regulators of numerous body processes
Provide no energy: 0 calories/gram Types - Macronutrients: “Major minerals” found in high amounts in the body - Micronutrients: “Trace elements” found in small amounts in the body |
Minerals
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Average adult loses about 10 cups of water per day
- Urination, bowel movements, breathing, perspiration Functions: Provide medium for nutrients, waste transport, temperature control For every pound of body weight, you need about 0.5 ounce of fluid Sources: Beverages, fruits, vegetables |
Water and Fluids
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Cellulose-based plant material that cannot be digested
Provides no energy: 0 calories/gram Types: - Soluble (gel-forming) - Insoluble (absorbs water) Benefits - Moves stool through digestive tract - Lowers blood cholesterol levels - Steadies blood sugar levels Recommended: 21-38 grams/day - Most American adults: 11 grams/day |
Fiber
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= recommended nutrient intakes
- Estimated Average Requirement (EAR) - Recommended Dietary Allowance (RDA) - Tolerable Upper Intake Level (UL) Acceptable Macronutrient Distribution Range (AMDR)—percent of total daily calories - 45-65% as carbohydrate - 20-35% as fat - 10-35% as protein |
Dietary Reference Intakes (DRI's)
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Fruits
- 2 cups/day for a 2,000-calorie diet - Eat a variety of fruits - Favor whole fruits over fruit juices Vegetables - 2½ cups/day for a 2,000-calorie diet Eat a variety of vegetables - Dark green vegetables - Orange vegetables - Legumes - Starchy vegetables - Other vegetables Milk and milk products - 3 cups/day for a 2,000-calorie diet - Favor fat-free or low-fat products - Vegans and those who are lactose intolerant should choose other sources of calcium Meat, poultry, fish, eggs, dry beans, and nuts - 5 1/2 ounce-equivalents for a 2,000-calorie diet 1 ounce equivalents: - 1 ounce cooked meat, poultry, fish - 1 egg - 1/4 cup legumes or tofu - 1 tablespoon peanut butter - 1/2 ounce nuts or seeds Choose lean and low-fat foods Breads, cereals, rice, and pasta - 6 ounces/day for a 2,000-calorie diet - 3 or more ounces/day should be whole grains 1 ounce equivalents: - 1 slice bread - 1 cup dry cereal - 1/2 cup cooked rice, pasta, cereal Oils (vegetable oils, fish, nuts, seeds) - 24 grams or 6 teaspoons/day for a 2,000-calorie diet 1 teaspoon equivalents: - 1 teaspoon vegetable oil or margarine - 1 tablespoon low-fat mayonnaise - 2 tablespoons light salad dressing Discretionary calories |
My Pyramid Food Groups
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Adequate nutrients within calorie needs
- Consume nutrient-dense foods within and among the food groups Weight management - Balance calories from foods and beverages with calories expended - Make small decreases in calorie intake to prevent gradual weight gain over time |
Dietary Guidelines for Americans
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Regular moderate physical activity
- 30 minutes/day to reduce risk of chronic disease - 60 minutes/day to prevent gradual, unhealthy weight gain - 60-90 minutes/day to sustain weight loss Decrease sedentary activities |
Physical Activity
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Fruits
Vegetables Milk Fats - Total fat: 20-35% of total calories - Saturated fat: <10% of total calories - Cholesterol: <300 mg/day - Limit trans fats |
Food groups to encourage
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- Choose whole grains often
- Limit added sugars Sodium and potassium - Sodium: Consume less than 2,300 mg/day (about 1 teaspoon of salt) - Potassium: Consume potassium-rich foods such as fruits and vegetables |
Carbohydrates
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Those who choose to drink should do so sensibly and in moderation
- Up to 1 drink/day for women - Up to 2 drinks/day for men Food safety - Take steps to avoid microbial foodborne illness |
Alcoholic beverages
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Reliance on plant sources for most of the nutrients the body needs
- Ovovegetarian: Includes eggs - Lactovegetarian: Includes dairy - Ovolactovegetarian: Includes eggs and dairy - Vegan: Excludes all animal products Requires more planning Need to maintain adequate intake of vitamin B-12, calcium, iron, zinc, vitamin D Semivegetarian: Great reduction (but not elimination) of meat products Pescovegetarian: Includes fish, eggs, dairy products |
Vegetarian Diets
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Required by the FDA since 1973
New in 2006 - Amount of trans fat - Proteins derived from major food allergen sources |
Food Labels
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Fat density of fast foods
- 40-70% of calories in fast foods is fat - Recommended intake: 20-35% of total daily calories from fat Most people underestimate the calorie content in a fast food meal by as much as 500 calories |
Fast Foods
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Foods capable of contributing to the improvement or prevention of specific health problems
- Probiotics: Living bacteria that help prevent disease and strengthen the immune system (e.g., yogurt) - Garlic, olive oil, high-fiber foods, calcium-rich foods, antioxident-rich foods - Foods enriched with folic acid |
Functional Foods
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Products that supplement the total daily intake of nutrients in the diet
Ingested in tablet, capsule, softgel, gelcap, and liquid form Not in themselves used as conventional foods or as the only items in a meal or diet Must be deemed safe for human Cannot claim to cure or treat diseases Americans spent over $19 billion on supplements (in 2005) |
Dietary Supplements
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Allergy = reaction in which the immune system attacks an otherwise harmless food or ingredient
- Different from a food intolerance, which is usually caused by an enzyme deficiency Common food allergens include peanuts, milk, soy products, shellfish, and wheat Allergic reactions can develop slowly over several exposures Symptoms range from mildly unpleasant to life threatening |
Food Allergies
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Safe handling, cooking, and storage of foods
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Food Safety: Preventing foodborne illness
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Food irradiation
- Use of radiation to kill foodborne pathogens Safe farming techniques - More humane treatment of farm animals - Improved food quality - Reduced exposure to antibiotic-resistant bacteria, prions (cause of “mad cow disease”), and chemicals |
Food Safety
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- No use of growth hormone or antibiotics
- Not genetically engineered or irradiated - No use of chemical fertilizers or sewage sludge - Diseases, pets, and weeds treated or controlled primarily with nonchemical means |
Organic Foods
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- Provide color or flavor
- Replace sugar or fat - Improve nutritional content, texture, or shelf life - FDA tested Genetically modified foods - Altered to improve yields and reduce costs |
Food Additives
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Protein, fats, and carbohydrates are the only basic nutrients that provide the body with
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calories.
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The recommended consumption of fats is _________ percent of daily calories.
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20 to 34
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Which of the following is a cholesterol-free food?
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Peanut butter
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Protein's primary role is to
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promote tissue growth and maintenance
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Fresh vegetables should not be overcooked because
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the water-soluble vitamins leach out
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The best way to ensure adequate intake of vitamins is to
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eat a variety of foods
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The trace minerals, or micronutrients, include
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iron, zinc, and iodine.
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Which nutrient provides the medium for temperature control and plays a role in all biochemical reactions?
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water
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Which of the following can be used as a meat substitute?
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Dry beans
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Most Americans should increase their consumption of which of the following?
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complex carbohydrates
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Fats provide more energy than any other nutrient. (T or F)
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True
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The increase in sugar in the American diets comes in large part from sodas, candy, and bakery items. (T or F)
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True
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Complete proteins contain all 9 essential amino acids.
(T or F) |
True
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Vitamins serve as structural elements. (T or F)
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False
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Minerals regulate some body processes. (T or F)
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True
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Dietary fiber is water-soluble.
(T or F) |
False
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Fast food has a high fat density. (T or F)
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True
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Irradiation destroys all the bacteria in meat. (T or F)
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False
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