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Nutrition

The science of food, the nutrients in food, and how the body uses them for growth and maintenance.

Carbohydrate

Organic compounds made of carbon, hydrogen, and oxygen, which serve as the body's primary source of energy.

Protein

Organic molecules made of amino acids, crucial for building and repairing body tissues.

Lipid(fat)

Organic compounds that are insoluble in water, including fats and oils, used for long-term energy storage.

Alcohol

A psychoactive substance that provides 7 calories per gram but offers no nutrients.

Vitamin

Organic compounds required in small amounts to support various body processes

Mineral

Inorganic elements essential for various physiological processes

Water

Vital for life, it's essential for various biochemical reactions, maintaining temperature, and excreting waste.

Phytochemical

Naturally occurring plant chemicals that provide health benefits beyond basic nutrition.

Calorie

A unit of measurement for energy, specifically the amount of energy provided by food.

Fiber

Indigestible carbohydrates found in plants that aid in digestion.

Diet and Lifestyle Factors Contributing to Leading Causes of Death

Poor diet, lack of physical activity, excessive alcohol consumption, and smoking contribute to diseases like heart disease, cancer, stroke, and diabetes.

Total Calories of a Food Carbohydrates

4 calories per gram

Total Calories of a Food proteins

4 calories per gram

Total Calories of a Food Fats

9 calories per gram

Calories Formula

Weight (in grams) of each nutrient × its calorie content = total calories.

North American Diet

• High in saturated fats, sugars, and sodium.

• Low in fruits, vegetables, and whole grains.

• Improvements: Increase intake of whole foods, reduce processed foods, and balance calorie intake with physical activity.

Nutrient Density

A measure of the nutrients provided by a food relative to its calorie content.

Essential Nutrients

Nutrients the body cannot make, which must be obtained from food.

Tolerable Upper Intake Level (UL)

The highest amount of a nutrient that can be consumed without causing harm.

Variety

Eating a range of different foods to get a mix of nutrients.

Moderation

Eating in controlled portions to avoid overconsumption of calories or nutrients.

Nutrient and Energy Density

Choosing foods high in nutrients but low in calories to maximize health benefits.

MyPlate Food Groups

Fruits, Vegetables, Grains, Protein, Dairy

Dietary Guidelines

• Aim to promote health and reduce the risk of chronic disease.

• Key recommendations include balancing calories, limiting added sugars and saturated fats, and increasing consumption of whole foods.

Nutrition Facts Panel

Displays information on serving size, calories, macronutrients (carbs, fats, proteins), and essential vitamins and minerals.

Stomach Protection from Acid

The stomach lining secretes mucus that forms a protective barrier against the harsh acidic environment.

Digestion and Absorption

• Mouth: Salivary enzymes begin carbohydrate digestion.

• Stomach: Acid breaks down proteins.

• Small Intestine: Primary site for nutrient absorption.

• Large Intestine: Absorbs water and forms waste.

• Liver: Produces bile to aid fat digestion.

• Gallbladder: Stores bile.

• Pancreas: Produces digestive enzymes and regulates blood sugar.

Endocrine System and Nutrition

Hormones from the pancreas (insulin and glucagon) regulate blood sugar levels.

Gastrointestinal Health Problems

• Common Issues: Heartburn, constipation, irritable bowel syndrome (IBS), and Celiac disease.

• Treatment: Dietary changes, medication, and managing stress.

Celiac Disease

Autoimmune response to gluten. Recommendations: Gluten-free diet.

Probiotic Food Sources

Yogurt, kefir, fermented vegetables (sauerkraut, kimchi).

Fiber

• Found in whole grains, vegetables, fruits, and legumes.

• Recommended intake: 25-38 grams per day.

• Fiber aids in digestion and helps regulate blood sugar.

Carbohydrate Digestion

Broken down into glucose, absorbed in the small intestine, and used for energy or stored.

Pancreas and Blood Sugar

• Insulin lowers blood sugar by allowing glucose into cells.

• Glucagon raises blood sugar by signaling the liver to release stored glucose.

Lactose Intolerance

Inability to digest lactose, found in dairy products. Symptoms include gas, bloating, and diarrhea.

Diabetes

• High blood sugar levels due to inadequate insulin production or response.

• Dietary measures: Control carbohydrate intake, focus on fiber-rich foods, and avoid sugary foods.

Omega-3 Fatty Acids

• Found in fatty fish (salmon, mackerel), flaxseeds, and walnuts.

• Supports heart health and reduces inflammation.

Lipoproteins

• HDL (High-Density Lipoprotein): "Good" cholesterol that removes excess cholesterol from the bloodstream.

• LDL (Low-Density Lipoprotein): "Bad" cholesterol that can build up in the arteries.

Types of Fats

• Saturated: Found in animal products and some plant oils (butter, coconut oil).

• Monounsaturated: Found in olive oil, avocados, and nuts.

• Polyunsaturated: Found in fish, flaxseeds, and walnuts.

Cardiovascular Disease Symptoms

• Chest pain, shortness of breath, and fatigue.

• Risk factors: High blood pressure, high cholesterol, smoking, and obesity.

Fat Intake Recommendations

• Limit saturated fats and trans fats.

• Increase intake of healthy fats (unsaturated fats).

Mediterranean Diet

• Emphasizes whole grains, fruits, vegetables, healthy fats (olive oil), and lean proteins (fish).

• Associated with reduced risk of heart disease and improved overall health.