Ch 56 Nutrition, Exercise, and Healthy Living

Nutrition

The study of how the different nutrients found in ingested substances function to sustain the body.

Nutrients

Carbohydrates, fats, proteins, vitamins, and minerals that help sustain the body.

Benefits of Good Nutrition

Results in longer life spans because a well-nourished individual is less susceptible to infection and disease.

Malnutrition

Poor nutrition associated with major health risks that can cause chronic illnesses and even death.

Risks of Poor Nutrition

Heart disease, diabetes, stroke, hypertension, and some types of cancer often resulting from unhealthy eating habits and weight gain.

Homeostasis

The ability of internal body systems to maintain a reasonably stable internal condition regardless of the outside environment.

Role of Nutrients in Homeostasis

Supplying cells with necessary elements to support the body's constant adjustment to environmental factors.

NLEA

The Nutritional Labeling and Education Act; a federal law that gives the FDA the authority to mandate nutrition labeling and regulate health claims.

FDA

The Food and Drug Administration; the federal agency responsible for enforcing nutrition labeling laws.

Purpose of Nutrition Facts

To help eliminate guesswork by listing essential nutritional information for individuals, including those on special diets or watching their intake.

Nutrients Listed on Labels

Calories, carbohydrates, cholesterol content, protein, sodium, fat grams, vitamins, and minerals.

Serving Size

The specific amount of food the nutrition facts apply to; eating double this amount doubles the consumed calories, fat, and nutrients.

Calories

The number that indicates the energy content per serving, as well as how many of those calories come from fat.

Percentage (%) of Daily Value

A guide based on a 2,000-calorie diet to help evaluate how a particular food fits into an entire day's meal plan.

2,000-Calorie Diet Standard

The baseline dietary caloric intake used to calculate the percent Daily Values (% DV) listed on food labels.

Individual Caloric Needs

The concept that a patient may need more or less than 100% of the listed daily values depending on their own specific daily caloric needs.

Fat free, sugar free, zero calories

The product either has none of that nutrient or so little that it makes no difference to the body. (Note: "free" may be used differently for non-nutrients like lactose and gluten).

Low fat, low sodium, low cholesterol, low calorie

The product can be eaten often, but it still won't provide more than the recommended daily amount of that nutrient.

Excellent source of calcium, high in fiber

The product provides 20% or more of the recommended daily amount of that nutrient per serving.

Good source of iron, fortified with Vitamin D

The product provides 10-19% of the recommended daily amount of that nutrient per serving.

Reduced fat, reduced sodium, reduced calorie

Contains at least 25% less of the specified nutrient or calories than the usual product.

Nutrient

A chemical substance used by the body in order to survive and develop, which must be supplied in adequate amounts from food.

Essential nutrient

A nutrient that the body cannot produce on its own and must be provided by diet or supplements to function properly.

Examples of essential nutrients

Carbohydrates, protein, fat, vitamins, and minerals.

Nonessential nutrients

Nutrients that are synthesized by the human body and found in the diet, but are still required to support daily bodily processes.

Examples of nonessential nutrients

Nonessential amino acids, some vitamins, dietary fiber, and cholesterol.

Organic nutrients

Nutrients with chemical structures that provide energy to the body (associated with life and requiring energy).

The three energy-yielding nutrients

Carbohydrates, proteins, and fats.

Inorganic nutrients

Nutrients that do not provide the body with energy, although they perform a variety of necessary functions.

Examples of inorganic nutrients

Vitamins, antioxidants, minerals, water, and fiber.

Calorie

A unit of heat used to denote the amount of energy in a food, telling us how much potential energy it possesses.

Caloric value of 1 gram of carbohydrate

4 calories.

Caloric value of 1 gram of protein

4 calories.

Caloric value of 1 gram of fat

9 calories.

Factors influencing ideal caloric consumption

Overall general health, physical activity, gender, age, weight, and height.

Carbohydrates (or carbs)

The body's first choice for immediate energy, found in fruits, grains, vegetables, and dairy products.

Glucose (blood sugar)

The form of sugar that the digestive system converts carbohydrates into for cells, tissues, and organs to use as energy.

Carbohydrate storage

Extra sugar is stored in the liver and muscles for when it is needed.

Ways to include carbohydrates in a healthy diet

Emphasize fiber-rich fruits and vegetables, stick to whole grains, choose low-fat dairy products, eat more beans and legumes, and limit added sugar.

Protein

An energy-yielding nutrient essential for building muscle mass, repairing cells, making new cells, and supporting growth and development.

Useful sources of protein

Meat, seafood, poultry, grains, beans, soy products, nuts, milk, and eggs.

Amino acids

The chemical building blocks that compose proteins.

Fats

The last of the three nutrients to provide calories, utilized when carbohydrate calories are depleted; important for controlling inflammation, blood clotting, brain development, and absorbing vitamins A, D, E, and K.

Saturated fat

A fat coming primarily from red meat, poultry, and full-fat dairy products; too much can cause cholesterol to clog arteries and increase the risk for heart disease.

Unsaturated fat

A heart-healthy fat found primarily in nuts, seeds, vegetable oils (such as canola and corn), avocados, and oily fish.

Trans fat

Fats made from oils through partial hydrogenation; they increase unhealthy LDL cholesterol, lower healthy HDL cholesterol, and increase the risk for heart disease.

Vitamins

Essential compounds needed for normal cell function, growth, and development, required by the body from outside sources in small quantities.

Number of Essential Vitamins

13 essential vitamins are required for the body to work properly.

Essential Vitamins List

Vitamins are crucial nutrients that the body requires in small amounts for various functions. There are 13 essential vitamins, categorized into fat-soluble and water-soluble types.

Fat-Soluble Vitamins

These vitamins dissolve in fat and can be stored in the body's tissues. The fat-soluble vitamins include:

Vitamin	Functions and Sources
Vitamin A	Supports vision, immune function, and skin health. Found in liver, fish, dairy, and orange or green vegetables.
Vitamin D	Aids in calcium absorption for bone health. Sources include fatty fish, fortified milk, and sunlight.
Vitamin E	Acts as an antioxidant, protecting cells from damage. Found in nuts, seeds, and green leafy vegetables.
Vitamin K	Essential for blood clotting and bone health. Sources include green leafy vegetables and some vegetable oils.

Water-Soluble Vitamins

These vitamins dissolve in water and are not stored in the body, requiring regular intake. The water-soluble vitamins include:

Vitamin	Functions and Sources
Vitamin C	Important for immune function and collagen production. Found in citrus fruits, strawberries, and bell peppers.
Vitamin B1 (Thiamine)	Supports energy metabolism and nerve function. Found in whole grains, pork, and legumes.
Vitamin B2 (Riboflavin)	Involved in energy production and skin health. Sources include dairy products, eggs, and green vegetables.
Vitamin B3 (Niacin)	Supports metabolism and DNA repair. Found in meat, fish, and whole grains.
Vitamin B5 (Pantothenic Acid)	Essential for fatty acid synthesis and energy production. Found in chicken, beef, potatoes, and oats.
Vitamin B6 (Pyridoxine)	Important for protein metabolism and cognitive development. Sources include fish, beef liver, and potatoes.
Vitamin B7 (Biotin)	Supports metabolism of fats, carbohydrates, and proteins. Found in eggs, nuts, and seeds.
Vitamin B9 (Folic Acid)	Crucial for DNA synthesis and cell division. Found in leafy greens, legumes, and fortified cereals.
Vitamin B12 (Cyanocobalamin)	Necessary for red blood cell formation and neurological function. Found in animal products like meat, fish, and dairy.

These vitamins play unique roles in maintaining health, and a balanced diet typically provides all the essential vitamins needed for optimal functioning.

Minerals Purpose

Used by the body for many jobs, including keeping bones, muscles, heart, and brain working properly, and making enzymes and hormones.

Two Kinds of Minerals

Macrominerals and trace minerals.

Macrominerals List

Macrominerals are essential nutrients that the body requires in larger amounts for various functions. Here is a list of the primary macrominerals:

Macromineral	Functions
Calcium	Important for building bones and teeth; involved in cell signaling.
Phosphorus	Part of bones and teeth; involved in energy production and DNA/RNA structure.
Magnesium	Supports metabolic processes, energy production, and cell function.
Sodium	Maintains fluid balance and blood pressure; essential for nerve function.
Potassium	Regulates fluid balance; critical for muscle contractions and nerve signals.
Chloride	Helps maintain fluid balance and is a component of stomach acid.
Sulfur	Important for protein structure; found in amino acids.

These minerals play vital roles in maintaining health and supporting bodily functions.

Trace Minerals List

Trace minerals are essential nutrients that the body requires in small amounts for various functions. Below is a list of key trace minerals along with their primary functions and common dietary sources.

List of Trace Minerals

Trace Mineral	Functions	Common Sources
Iron	Vital for oxygen transport in blood; energy metabolism	Red meat, poultry, fish, legumes, dark leafy greens
Manganese	Involved in bone formation and metabolism of carbohydrates and fats	Whole grains, nuts, leafy vegetables, tea
Copper	Aids in iron absorption and the formation of red blood cells	Organ meats, seafood, nuts, seeds, whole grains
Iodine	Essential for thyroid hormone production, which regulates metabolism	Seafood, iodized salt, dairy products, eggs
Zinc	Important for immune function, wound healing, and DNA synthesis	Meat, shellfish, legumes, seeds, nuts
Cobalt	A component of vitamin B12, important for red blood cell production	Meat, fish, dairy products
Fluoride	Helps in the formation of bones and teeth; prevents tooth decay	Fluoridated water, fish, tea
Selenium	Acts as an antioxidant; supports immune function	Brazil nuts, seafood, meats, grains

Importance of Trace Minerals

Although trace minerals are needed in smaller quantities than macrominerals, they play crucial roles in maintaining health and supporting bodily functions. A balanced diet typically provides sufficient amounts of these minerals, but supplements may be necessary for individuals with specific health conditions or dietary restrictions.

Water Importance

Plays a vital role in almost every bodily function; humans can survive weeks without food but only three days without water.

Water Brain Composition

Makes up about 85% of the brain.

Water Blood Composition

Makes up about 80% of the blood.

Water Muscle Composition

Makes up about 70% of lean muscle.

Water Role in Metabolism

Metabolizes and transports carbohydrates and proteins that the body uses as energy.

Water Role in Waste

Transports waste material and toxins from the body.

Water Role in Oxygen

Levels of oxygen in the bloodstream are greater when the body is well hydrated.

Water Role in Fat Burning

The body burns more stored fat when well hydrated.

Water Role in Disease Prevention

Well-hydrated cells are less susceptible to diseases.

Therapeutic diets

Diets designed to overcome or control conditions necessitated by disease states or poor diet, involving modifications to overall calories, nutrients, or food volume.

Role of the Medical Assistant in dietary counseling

Providing printed information to patients and their support systems about the illness and recommended dietary changes, encouraging them to take control of their health.

Leading causes of death related to obesity

Type 2 diabetes, stroke, and coronary artery disease.

Cancers linked to obesity

Cancer of the esophagus, breast, endometrium, pancreas, kidney, and colon.

Illnesses associated with obesity

Depression, anxiety, sleep apnea, gallbladder disease, hypertension, high cholesterol, and musculoskeletal disorders.

Mechanism of weight gain

Consuming more calories than the body needs.

Successful weight management strategies

Reducing calorie intake, increasing exercise levels, and making other lifestyle changes.

Cancer-related malnutrition effects

Leaves patients tired and weak, decreases tolerance to treatment, and weakens the immune system, increasing infection risk.

Tips for cancer loss of appetite

Eat small, frequent meals high in protein and calories; indulge in favorite foods; try new seasonings/sauces; use sugar-free mints, hard candy, or gum for mouth tastes; do moderate exercise; take prescribed supplements/stimulants.

Diabetic diet principles

Watch carb intake (prevents blood sugar spikes), limit saturated and trans fats (reduces heart disease risk), and manage total calories to control weight.

DASH diet meaning

Dietary Approaches to Stop Hypertension.

DASH diet components

Cutting back on saturated fat, trans fat, cholesterol, and sodium, while choosing more fruits, vegetables, and low-fat dairy foods.

Clear liquid diet purposes

Used before tests, procedures, or surgeries requiring an empty stomach/intestines; recommended for digestive issues (nausea, vomiting, diarrhea) or post-surgery to limit digestive strain.

Clear liquid diet benefits

Helps maintain hydration and electrolytes at a time when a full diet is not possible.

Allowed items on a clear liquid diet

Plain/carbonated water, pulp-free fruit juices, fruit-flavored drinks, carbonated beverages, gelatin, black tea/coffee, sports drinks, clear fat-free broth, and milk-free ice pops.

Eating disorders

Mental disorders in which harmful eating behaviors take control of a person's life.

Factors contributing to eating disorders

A poor self-image, feelings of inadequacy, troubled family relationships, and cultural glorification of thinness.

Underlying function of eating disorders

People usually use the control of food in place of a coping mechanism.

Red flags of an eating disorder

When someone's actions show that weight loss, dieting, and control of food are becoming their main concerns.

Potential treatments for eating disorders

Hospitalization, medication, dental work, counseling, and support groups.

Factors that improve treatment success

Chances are better when the patient makes the decision to seek treatment.

Clinical tip for discussing eating disorders

Be gentle, supportive, and sensitive; encourage them to get help; don't talk about body weight; talk about health and danger.

Anorexia nervosa

An eating disorder characterized by an extreme desire to be thin and an obsessive fear of gaining weight.

Behavioral signs of anorexia nervosa

Abstaining from food to an extreme degree and often engaging in vigorous exercise to burn calories.

Nutritional results of anorexia nervosa

Failure to maintain healthy levels of body fat and not consuming enough essential nutrients to meet the body's requirements.

Physical health dangers of anorexia nervosa

Constipation, low heart rate, low blood pressure, abdominal pain, dry skin, and lack of menstrual periods.

Long-term systemic effects of anorexia nervosa

Anemia, bone loss, kidney problems, and changes in brain function.

Bulimia nervosa

An eating disorder associated with an obsession about weight and body image, characterized by a lack of control while binge eating followed by purging.

Purging behaviors in bulimia

Vomiting, use of laxatives or diuretics, fasting, or excessive exercising to lose consumed calories.

Long-lasting health problems of bulimia

Muscle wasting, damage to tooth enamel from frequent vomiting, vitamin and mineral deficiencies, and gastrointestinal and cardiovascular problems.

Binge eating

An eating disorder similar to bulimia, but it involves only compulsive over-eating without purging.

Prevalence of binge eating disorder

It is the most common eating disorder in the United States.

Psychological function of binge eating

Binge eaters use food in order to feel better in place of other coping mechanisms.

Health risks of binge eating disorder

Increased risk for a heart attack, high blood pressure, high cholesterol, kidney disease, bone loss, and stroke.