Health and Nutrition Module 7--Food Science I: Macronutrients

obese

carrying significantly more weight than they need for their body type and height

what does food provide for the body

energy, building blocks for cellular growth and repair, and chemical support for the processes of life

macronutrients

nutrients that you need a lot of every day

what are the three macronutrients

carbohydrates, fat, and protein

micronutrients

nutrients needed in smaller amounts, don’t supply energy or building blocks

what are two micronutrients

vitamins and minerals

metabolism

the sum total of all the chemical processes happening in every cell in the body, doesn’t occur without an initial input of energy

catabolic metabolism/catabolism

the process of breaking down large molecules, starting with digestion

digestion

breaking down of big molecules into small molecules

respiration

small molecules are carefully broken down to provide chemical energy

adenosine triphosphate (ATP)

molecules of stored energy that act like cellular currency, which can be spent on all kinds of projects

anabolic metabolism/anabolism

the process of constructing important molecules inside the cells to keep them functioning, requires a lot of ATP

food calorie/large calorie

a kilocalorie of heat, a thousand standard calories

carbohydrates

sources of fast energy made of carbon and water

during what process are carbohydrates made

during photosynthesis

saccharides/sugars

sweet-tasting carbohydrates

photosynthesis

the process in green plants that starts with the energy of sunlight, carbon dioxide, and water to produce glucose and oxygen

glucose

a ring of carbon with a “gemstone” of oxygen that can be modified into other 1-ring sugars

fructose

a type of 1-ring sugar found in fruits, vegetables, and honey

galactose

a 1-ring type of sugar found in milk

monosaccharide

single-ring sugars

disaccharide

2-ring sugars

maltose

formed by two united glucose molecules

sucrose

formed by two united glucose and fructose molecules

lactose

a type of disaccharide found in milk, a combination of glucose and galactose

polysaccharides/starches

long chains of sugars that lose their sweet taste but stores more easily than simple sugars, preserving its chemical energy

glycogen

a compact granule of protein with branching chains of glucose extending in every direction that allows for faster harvesting of glucose when needed

carbohydrate load

the process of loading up glycogen granules to full capacity to extend endurance and prevent fatigue from glycogen depletion during long, strenuous exercises such as marathons

empty calories

calories without any other nutrition

reactive hypoglycemia

low blood sugars that leaves a person feeling hungry and weak

glycemic index

a rating scale for carbohydrate foods based on how quickly blood sugar levels increase after the foods are eaten

what kinds of foods have higher glycemic indexes than their other counterparts

“white” foods

ribose

a type of sugar that forms the outside strands of RNA

deoxyribose

a type of sugar that forms the outside strands of DNA

fatty acid

the basic unit of fat

stearic acid

the type of fatty acid typically found in butter and red meat that is also manufactured by the human body

how many carbon molecules does stearic acid have

18 carbons

rancid

spoiled

oxidation

a process in which oxygen penetrates through oil surfaces and turns a product rancid

rendered fat

the fat is melted out and can be collected

saturated

every available spot in a fatty acid carbon chain is filled with hydrogen

unsaturated fatty acids

fatty acids that have room for more hydrogen

monounsaturated fats

a fatty acid with one double bond in each carbon chain

polyunsaturated fats

fatty acids with 2 or more double bonds in each carbon chain

omega carbon

the end of a carbon chain without oxygen

essential fatty acids

fatty acids that are required for life and cannot be made by the body

what are the two essential fatty acids

linoleic acid (LA) and alpha-linoleic acid (ALA)

linoleic acid (LA)

an unsaturated fatty acid that resembles stearic acid

how do you name an omega fatty acid

you find the closest double bond from the omega end (the end without oxygen) and add the lower number to the end (ex. omega-6 is between bonds 6 and 7)

alpha-linoleic acid (ALA)

a polyunsaturated omega-3 fatty acid that is harder to include in the typical American diet

what two kinds of fatty acids can ALA be transformed into

eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

what are EPA and DHA responsible for

most of the spectrum of good health benefits from omega-3 fatty acids

inflammation

an irritated state of the body’s tissues that is designed to help the cells of the immune system confront and defeat a foreign invader and neutralize irritating chemicals

diseases of civilization/longevity

diseases with increased chances in aging populations

arachidonic acid (AA)

a common omega-6 fatty acid found in meat, eggs, and dairy products that is also made by the cells from LA

prostaglandins

substances that are formed from released AA that brings the pain of inflammation

what two fats come from omega-3 fatty acids to resolve inflammation

resolvin and protectin

insulin resistance

insulin-absorbing cells do not respond normally to insulin and do not absorb glucose out of the blood

albumin

a water-soluble protein of the blood used to transport fatty acids

glycerol

a molecule with three spots where large amounts of fatty acids can connect to be transported

triglyceride

the product of a glycerol connecting with a fatty acid

lipoprotein

a water-soluble protein covering that carries around fat

what does the prefix “lipo-” mean

fat

lipase

a fat-digesting enzyme that separates the fatty acid from the glycerol

plaque

a hard button in the wall of the artery that narrows the diameter of the inside of the blood vessel

atherosclerosis

the hardening and narrowing of arteries that is the main cause of most heart attacks and strokes

very low-density lipoprotein (VLDL)

freshly-made lipoproteins that have more fat than protein

low-density lipoprotein (LDL)

VLDL after it begins circulating and triglycerides and cholesterol are removed, but is still more than half cholesterol by weight

high-density lipoprotein (HDL)

a cholesterol-carrying protein made by the liver that contains about 20% cholesterol and is mostly high-density protein

bioavailible

able to be absorbed and put to use

hydrogenated

artificially saturated with hydrogen

partially hydrogenated vegetable oil

margarine or shortening that is partially hydrogenated, resulting in a more solid oil that retains its taste but is easier to store

cis form bonds

bonds in which the hydrogen atoms are on the same side with carbon chains on the opposite side

trans form bonds

bonds in which one end of the hydrogen and carbon chains is switched that distorts the orderly arrangement of carbon

ketone bodies

short molecules from broken-down carbon chains that can be used as second-choice fuel by all body cells

acetone

formed from ketone bodies circulating through the lung and breathed out through the lungs

ketosis

the state of the presence of ketone bodies that is detectable in the breath

amino acids

the basic units of proteins

what makes protein a good structural unit

it is resistant to breaking down

essential amino acids

the amino acids that must be included in the diet

how many amino acids are there

20

how many essential amino acids are there

9

complete protein foods

foods containing all 9 essential amino acids

legumes

beans, peas, peanuts, or lentils

what combination usually results in a complete protein food

grains and legumes

registered dietitian

an expert in human nutrition who can give guidance to people to improve health or reach a health-related goal

nutritionist

an informal expert in nutrition who isn’t under the jurisdiction of any licensing board in the US