Chapter 8 Wellness

nutrition

the science of food and how the body uses it in health and disease

essential nutrients

substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. these nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water

macronutrient

an essential nutrient required by the body in relatively large amounts

micronutrient

an essential nutrient required by the body in minute amounts

digestion

the process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use

kilocalories

a measure of energy content in food; 1 kilocalories represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree celsius; commonly referred to as calorie

protein

an essential nutrient that forms important parts of the bod's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy

amino acids

the building blocks of proteins

legumes

vegetables such as dried beans and peas that are high in fiber and are also important sources of protein

hydrogenation

a process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

trans fatty acid (trans fat)

a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity

cholesterol

a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones

low-density lipoprotein

blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls

high-density lipoprotein

blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

carbohydrate

an essential nutrient; sugars,starches, and dietary fiber

glucose

a simple sugar that is the body's basinal fuel

glycogen

a starch stored in the liver and muscles

whole grain

the entire edible portion of a grain, including the germ, endosperm, and barn; processing removes parts of the grain, often leaving just the endosperm

glycemic index

a measure of how a particular food affects blood glucose levels

dietary fiber

non digestible carbohydrates and lignin that are intact in plants

functional fiber

non-digestable carbohydrates either isolated from natural sources of synthesized; these may be added to foods and dietary supplements

total fiber

the total amount of dietary fiber and functional fiber in the diet

soluble (viscous) fiber

fiber that dissolves in water or is broken down by bacteria in the large intestine

insoluble fiber

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

vitamins

carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body

antioxidant

a substance that protests against the breakdown of food or body constituents by free radicals; antioxidants actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules

minerals

inorganic compounded needed in relatively small amounts for the regulation, growth, and maintenance of body tissues and function

anemia

a deficiency in the oxygen-carryig material in the red blood cells

osteoporosis

a condition in which the bones become extremely thin and brittle and break easily; due largely to insufficient calcium intake

free radical

an electron seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke

phytochemical

a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer

cruciferous vegetables

vegetables of the cabbage family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower; the flower petals of these plants form the shape of a cross, hence the name

dietary reference intakes (DRIs)

an umbrella term for four types of nutrient standards; Adequate Intake (Al), Estimated Average Requirement (EAR), and Recommended Dietary Allowance (RDA) are levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease; Tolerable Upper intake Level (UL) is the maximum daily intake that is unlikely to cause health problems

MyPlate

a food group plan that provides practical advice to ensure a balanced intake of the essential nutrients

Daily Values

a simplified version of the RDAs used on food labels; also included are values of nutrients with no established RDA

vegetarian

someone who follows a diet that restricts or eliminates food of animal origin

pathogen

a microorganism that causes disease

food irradiation

the treatment of foods with gamma rays, X rays, or high voltage electrons to kill potentially harmful pathogens and increase shelf life

organic

a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices