Health Test 3

Define Nutrition

science of food and dietary supplements, and how the body uses them in health and disease

define essential nutrients

about 45 nutrients we must get from food because the body cannot manufacture them to meet its needs

what are the different categories of nutrients

proteins, fats, carbohydrates, vitamins, minerals, and water

define macronutrients

Protein, fat, carbohydrates, and water

they are the important nutrients required in relatively large amounts

define micronutrients

vitamins and minerals

important nutrients required in minute amounts

how do we get our nutrients

through digestion

define digestion

the process of breaking down foods into compounds the body can use

what is a kilocalorie (kcal)

the measure of energy in food

one kilocalories is the heat needed to raise the temperature of one liter of water by 1C

define energy

the capacity to do work

what are the sources of energy

fat, protein, carbohydrates

how much energy or calories are there in 1g of fat

9 calories

how much energy or calories are there in 1g of protein

4 calories

how much energy or calories are there in 1g of carbohydrates

4 calories

define nutrient density

the ratio of a food’s essential nutrients to its calories

what do carbohydrates do

supply energy for body cells (4cal/g)

what are simple carbohydrates

monosaccharides and disaccharides

what are monosaccharides and examples

monosaccharide is a single sugar molecule

things like glucose, fructose, and galactose

what are disaccharides and examples

disaccharide are pairs of single sugars

things like sucrose, maltose or malt sugar, and lactose

what are complex carbohydrates and some examples

complex carbohydrates are multiple sugar units

things like starches and fiber

what happens during digestion for carbohydrates

carbohydrates are broken down into glucose for absorption

define glycogen

a complex carbohydrate stored in liver and muscles

T/F: all grains are whole grains before processing

true

what is the structure of a whole grain

• inner layer: germ

• Middle layer: endosperm

• Outer layer: bran

what happens during the processing of a whole grain

the germ and bran (inner and outer layer) are removed, leaving just the starchy endosperm

what is the term used to describe a carb that has had the germ and bran removed called

refined carbohydrate

what are the characteristics on the nutrient level of refined carbohydrates

they are lower in fiber

lower in vitamins

lower in minerals

lower in other beneficial compounds

the consumption of whole grains been linked to a reduced risk in what

• heart disease

• diabetes

• obesity

• cancer

• Helps with GI health and weight management

what does added sugar refer to

the addition of:

• white sugar

• brown sugar

• high fructose corn syrup

what are added sugars in

most processed foods

what is a characteristics of processed food

foods that tend to be high in calories and low in essential nutrients and fiber

what is high intake of processed foods associated with?

• dental cavities

• excess weight gain

• kidney stones

• type 2 diabetes

where should sugars in a diet come from mainly

whole fruits, milk and other dairy products

On average how many carbs do Americans consume daily

200-300 grams

how many grams of carbs are needed to meet the body’s requirements for essential carbohydrates

130 grams of carbs

What does the AMDR say the carb intake should be

45-65% of total daily calories, or 225-325g

what should the focus be on a diet with carbs

consuming a diet rich in complex carbohydrates, especially whole grains

T/F: athletes can benefit from high-carb diets

true

What nutrient is the most concentrated source of energy

fats

are fats stored?

yes fats are stored energy that provide insulation and support

what nutrient is the major fuel during rest and light activity

fats

how many calories per gram are there in fats

9 calories per gram

what are the essential fats

lionleic acid (omega-6) and alpha-linolenic acid (omega-3)

what type of fat is the most abundant in foods

triglycerides

what are the types of triglycerides

saturated and unsaturated, monounsaturated, polyunsaturated

what state is saturated fat found at at room temp

solid

what is saturated fat found in?

• animal fats (especially fatty meats, poultry fat, and skin)

• Butter, cheese, and other high-fat dairy products

• palm and coconut oils

What is unsaturated fat found in

• olive, canola, and sunflower oils

• avocadoes and olives

• egg yolks

• peanut butter (without added fat)

• Many nuts, including almonds, cashews, pecans, and pistachios

what are the two types of polyunsaturated fats

omega-3 and omega-6

what is omega-3 fats found in

• fatty fish (salmon, white albacore tuna, mackerel, anchovies, and sardines)

• canola and soybean oil (lesser than fish)

• tofu (lesser than fish)

• walnuts, flax seeds (less than fish)

• dark green leafy vegetables (less than fish)

what is omega-6 found in

• corn, soybean, and cottonseed oils (often used in margarine, mayo, and salad dressing)

what determine a fat’s characteristics

the dominant type of fatty acid

define hydrogenation

changes some unsaturated fatty acids into trans fatty acids

what does trans fat added through hydrogenation increase the risk of

• cardiovascular disease

• increase inflammation

• damage lining of the vascular system

• increase insulin resistance, affecting insulin resistance

T/F: US FDA banned the use of added trans fat

true in 2015

Do natural trans fats have an effect on heart health

they have little to no effect

what is the limit for total fat, trans fat, and saturated fat that has been set

20-35% of total daily calories

what do recent guidelines suggest about saturated fats

that they are kept less than 10% of total calories per day

what are proteins responsible for in the body

forming parts of muscle, bone, blood, immune system, enzymes, hormones, and cell membranes

what are amino acids

the building blocks of proteins

how many amino acids are there

20 common amino acids

how many of the amino acids are essential and what does essential amino acid mean

there are 9 essential amino acids

essential amino acids are the amino acids we must get from food, they are not made by the body

how many of the amino acids are nonessential and what does it mean to have a nonessential amino acid

there are 11 nonessential amino acids

nonessential amino acids are the amino acids the body can produce

what is a complete protein

protein that provides all 9 of the essential amino acids

T/F: Most animal proteins are complete proteins

true, about 2/3 of the protein in the typical american diet comes from animal sources

t/f: most plant proteins are incomplete proteins

true

t/f: certain combinations of plant proteins can result in complete proteins

true

what are some examples of plant proteins

legumes and nuts

what is the recommended protein intake

0.8 g/kg of body weight

what does the AMDR say protein intake should be

10-35% of total daily calorie intake

what does AMDR stand for

acceptable macronutrients distribution ranges

define dietary fiber

nondigestable carbohydrate that is present naturally

define soluble (viscous) fiber

such as in oat bran or legumes, can delay stomach emptying

define insoluble fiber

increases fecal bulk and helps prevent constipation, typically added to substances

what is total fiber

the sum of both insoluble and soluble fiber and can be used to calculate “net carbs”

does fiber make you feel full

yes fiber makes you feel full and helps with bowel movements

what can a high fiber diet help with?

• reduce the risk of type 2 diabetes

• reduce the risk of heart disease

• linked to health benefits

what are sources of fiber

all plant foods

what is the recommended fiber intake for men and women

men: 38 grams

women: 25 grams

define vitamins

organic (carbon-containing) substances required in small amounts to regulate various processes in cells

how many vitamins do we need as humans

13:

four fat-soluble

nine water-soluble

what are the fat soluble vitamins

vitamin A

vitamin D

vitamin E

vitamin K

what are the water soluble vitamins

vitamin C

vitamin B complex vitamins- thiamin, riboflavin, niacin, vitamin B-6, Vitamin B-12, biotin, and pantothenic acid

what is the function of vitamins

• help chemical reactions take place

• help unleash energy

• produce RBC

• maintain nervous, skeletal, and immune systems

• antioxidants

what are the sources of vitamins

• human body does not manufacture most vitamins

• abundant in fruits, vegetables, and grains

what is a vitamin A deficiency linked with

night blindness

what is a vitamin c deficiency associated with

scurvy

what is a vitamin D deficiency associated with

rickets

what is a vitamin B-12, folate, or Vitamin B-6 deficiency associated with

anemia

can vitamin excess occur

yes it can, it can be harmful and even toxic

how do you keep nutrient value in food

store and cook food properly

define minerals

help regulate body functions and release energy, aid in growth, and maintain body tissue

how many essential minerals are there

17

what makes something a major mineral

100mg or more needed every day

what are the major minerals

• calcium

• phosphorous

• magnesium

• sodium

• potassium

• chloride

what makes something a trace mineral

minute amounts are needed

does needing only a small amount of trace minerals make them less vital than major minerals

no

what are the trace minerals

• copper

• fluoride

• iodide

• iron

• selenium

• zinc

what might result if there are too many or too few minerals

• anemia

• osteoporosis

• low potassium: high BP, heart disease

how much of the human body is water

50-60%

what does water allow for? what does water do?

• used in digestion and absorption of food

• medium in which chemical reactions take place