Week 1 (Ch 1)

What is nutrition?

The study of nutrients and how the body uses them

What are nutrients?

Substances in food needed for energy growth maintenance and repair

What is the difference between nutrition and nutrients?

Nutrition is the study while nutrients are the substances the body needs

What is wellness?

A lifestyle or pattern of behaviors that improves and maintains health

How can the hectic pace of modern life affect wellness?

It can interfere with achieving maintaining or improving health

How can a busy lifestyle affect healthy habits?

It can limit time for healthy meals exercise sleep and stress management

What is health promotion?

Strategies used to improve the health of individuals families groups and communities

What three things are needed to develop positive health behaviors?

Knowledge techniques and community supports

What is knowledge in health promotion?

Knowing which behaviors are healthy and why they matter

What are techniques in health promotion?

Skills needed to practice healthy behaviors

What are community supports in health promotion?

Community resources and support that help people maintain healthy habits

What knowledge helps promote healthy eating?

Knowing which foods are nutritious

What technique helps promote healthy eating?

Learning how to prepare healthy meals

What community support helps promote healthy eating?

Access to affordable healthy foods

What are Healthy People 2020 and Healthy People 2030?

National programs that set goals to improve health and well-being in the United States

What is one purpose of Healthy People 2020 and 2030?

Improve nutrition and overall health by encouraging healthy eating and access to nutritious foods

What is a nutrition goal of Healthy People 2030 related to eating?

Encourage people to choose nutritious foods

What is the obesity-related goal of Healthy People 2030?

Help people maintain a healthy weight

What is the fruit and vegetable goal of Healthy People 2030?

Encourage people to eat more fruits and vegetables

What is food security?

Reliable access to enough affordable nutritious food

What is the food security goal of Healthy People 2030?

Help people have reliable access to enough affordable nutritious food

What is a chronic disease prevention goal of Healthy People 2030?

Reduce risks of diabetes heart disease and high blood pressure

What is disease prevention?

Recognizing health risks and taking actions or making lifestyle changes to reduce or manage them

What is primary prevention?

Preventing a disease before it develops

What is an example of primary prevention?

A healthy adult eating a balanced diet to reduce heart disease risk

What is secondary prevention?

Identifying or addressing a health problem early to prevent it from worsening

What is an example of secondary prevention?

A person with prediabetes meeting with a dietitian to improve blood sugar control

What is tertiary prevention?

Managing an existing disease to prevent complications and improve quality of life

What is an example of tertiary prevention?

A patient with heart failure following a 2-gram sodium diet to reduce fluid retention and hospitalizations

What are essential nutrients?

Nutrients the body cannot make on its own

How must essential nutrients be obtained?

They must come from food

What are some functions of essential nutrients?

Providing energy regulating body processes and supporting growth and tissue repair

What are indispensable nutrients?

Nutrients necessary for survival

What can happen if an indispensable nutrient deficiency is untreated?

It can cause symptoms and may be fatal

What are non-essential nutrients?

Nutrients the body can make on its own

Must non-essential nutrients always come directly from food?

No obtaining them directly from food is not always necessary

What elements do organic nutrients contain?

Carbon hydrogen and oxygen

What are energy-yielding nutrients?

Nutrients that provide the body with energy

What characteristic do energy-yielding nutrients share?

They are all organic

Which nutrients provide energy?

Carbohydrates proteins and lipids

What are macronutrients?

Nutrients the body needs in large amounts

What are the three macronutrients?

Carbohydrates proteins and lipids

What are micronutrients?

Nutrients the body needs in smaller amounts

What are the three micronutrient categories listed in the notes?

Vitamins minerals and water

What is a kilocalorie per gram?

The amount of energy obtained from one gram of a nutrient

What do calories on nutrition labels represent?

Kilocalories

How many kilocalories does one gram of carbohydrate provide?

4 kilocalories

How many kilocalories does one gram of protein provide?

4 kilocalories

How many kilocalories does one gram of fat provide?

9 kilocalories

Which nutrient provides the most kilocalories per gram among carbohydrates proteins fats and alcohol?

Fat at 9 kilocalories per gram

How many kilocalories does one gram of alcohol provide?

7 kilocalories

Is alcohol an essential nutrient?

No alcohol provides calories but is not an essential nutrient

How do you calculate kilocalories from a nutrient?

Multiply grams consumed by kilocalories per gram

How many kilocalories are in 5 grams of fat?

45 kilocalories

How is the energy in 5 grams of fat calculated?

5 grams multiplied by 9 kilocalories per gram equals 45 kilocalories

How many kilocalories are in 6 grams of carbohydrates?

24 kilocalories

How is the energy in 6 grams of carbohydrates calculated?

6 grams multiplied by 4 kilocalories per gram equals 24 kilocalories

What is the body's main source of energy?

Carbohydrates

What additional nutrient component do carbohydrates provide?

Dietary fiber

What are examples of carbohydrate-containing foods?

Bread rice pasta fruit milk and potatoes

What are simple carbohydrates?

Carbohydrates made of one or two sugar units

What is another name for simple carbohydrates?

Simple sugars

What are examples of simple carbohydrates?

Table sugar fruit sugar glucose and sugar naturally found in milk

What are complex carbohydrates?

Carbohydrates made of longer chains of many linked sugar units

What are examples of complex carbohydrates?

Bread rice pasta and potatoes

What is glucose?

A simple sugar that the body uses for energy

What happens to most carbohydrates during digestion?

They are broken down into glucose

Why does the body need glucose?

It provides energy for the brain muscles and other organs

What is the basic relationship between carbohydrates glucose and energy?

Carbohydrates are broken down into glucose which cells use for energy

How does bread provide energy?

Carbohydrates in bread are broken down into glucose which cells use for energy

What activities does glucose energy help the body perform?

Walking thinking breathing and pumping blood through the heart

What is dietary fiber?

A carbohydrate the body cannot fully digest

How does dietary fiber differ from most carbohydrates during digestion?

It is not fully broken down into glucose and absorbed in the usual way

What does dietary fiber do for digestion?

It supports digestive function and helps prevent constipation

Can one food contain both digestible carbohydrates and fiber?

Yes an apple contains sugars for energy and fiber for digestive health

What are proteins?

Nutrients that build and maintain muscles repair tissues and perform important body functions

Can proteins provide energy?

Yes proteins can also provide energy

What are examples of protein-rich foods?

Eggs chicken fish beans and nuts

What are proteins made of?

Chains of amino acids

How many essential amino acids must come from food?

Nine

What are essential amino acids?

Amino acids the body cannot make on its own

Why does the body need all nine essential amino acids?

To build the proteins the body needs

What are animal sources of protein listed in the notes?

Eggs meat fish and dairy

What are plant sources of protein listed in the notes?

Soybeans tofu quinoa and beans

What happens to protein in a protein bar during digestion?

It is broken down into amino acids

How does the body use amino acids?

To build its own proteins for muscle growth tissue repair and other functions

Does the body store excess protein as protein?

No

What can happen to excess protein?

It can be converted into body fat or broken down

What happens when excess protein is broken down?

It produces waste that is removed through the kidneys

How can eating more protein than the body needs affect the kidneys?

It can make the kidneys work harder

What is the most concentrated source of energy among the macronutrients?

Fat

How many calories does one gram of fat provide?

9 calories

How do fats help cells?

They help form the membranes surrounding and protecting cells

How do fats help with hormones?

They help the body make certain hormones

How do fats protect organs?

They cushion organs and help protect them from injury

What are triglycerides?

The main type of fat found in food and stored in the body

What is one function of triglycerides?

Providing energy

What are the three main types of fatty acids in triglycerides?

Saturated monounsaturated and polyunsaturated fatty acids

What is the usual state of saturated fats at room temperature?

Usually solid

What is an example of a saturated fat source?

Butter