Nutrition Exam 1

Nutrients

substances obtained from food and used in the body to promote growth, maintenance, and repair

6 classes of nutrients

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

energy-yielding nutrients

carbohydrates, fats, proteins

essential nutrient

a nutrient that must be obtained from food because the body cannot make it for itself

energy

the capacity to do work, such as moving or heating something. the terms energy and calories can be used interchangeably

carbohydrates

4 calories per gram

primary function is to provide the body with energy

glucose is the preferred source of energy for the brain and nervous system

proteins

4 calories per gram

no new living tissue can be built without protein

the proteins in our bodies function as enzymes, antibodies, hormones, transport vehicles, oxygen, carriers, tendons and ligaments, scares, cores of bones and teeth, filament of hair, fingernails and more

fat

9 calories per gram

fat is the body’s chief form of energy storage, and there is virtually no limit to the amount of fat we can store

fats in food provide satiety by slowing the emptying rate of the stomach

vitamins

organic, or carboncontaining essential nutrients that are vital to life but needed only in relatively minute amounts

minerals

inorganic compounds, some of which are essential nutrients

metabolism

collective term for all the chemical and physical reactions occurring in living cells, including the reactions by which the body obtains and uses energy from foods

classes of vitamins

water-soluble vitamins and fat-soluble vitamins

water

an essential nutrient that provides the medium for life processes

undernutrition

severe underconsumption of calories or nutrients, leading to disease or increased susceptibility to disease; a form of malnutiriton

malnutrition

any condition caused by an excess, deficiency, or imbalance of calories or nutrients

overnutrition

calorie or nutrient overconsumption severe enough to cause disease or increased risk of disease; a form of malnutrition

nutritional genomics

investigates the effect our genes have on our susceptibility to diseases, as well as the impact our food and lifestyle choices, nutrition status, and other environmental factors have on the body’s genes

degenerative disease

chronic disease characterized by progressive deterioration of body organs. Poor eating habits, smoking, lack of exercise, and other lifestyle habits often contribute to degenerative diseases, including heart disease, cancer, osteoporosis, and diabetes

Berries

sweet source of fiber, vitamin c, folate, potassium, beta-carotene, and antioxidants

antioxidants

vitamins and minerals that protect other compounds from damaging reactions involving oxygen by themselves reacting with oxygen. include vitamin c, vitamin e, and beta carotene

7 lifestyle habits associated with longevity

• avoiding excess alcohol

• not smoking

• maintaining a healthy weight

• sleep 7 to 8 hours

• eating breakfast

• eating nutritious regular meals

Morbidity

Having a disease or a symptom of a disease

compression of morbidity

people living longer, healthier lives with the onset of chronic illness or disability concentrated over a shorter period of time toward the end of life

Factor that increase risk of chronic disease

• high blood pressure

• smoking

• high blood sugar

• obesity

• high cholesterol

• unhealthy diet

• physical inactivity

• alcohol use

health promotion

helping people achieve their maximum potential for good health

includes being physically active, healthy diets, regular rest, leisure activities, balance of life

dietary patterns

the combination of foods and beverages that constitute an individual’s complete dietary intake over time; may describe a usual way of eating or a combination of foods recommended for consumptions

BMI

a screening tool examining a person’s weight in relation to height and an indicator of possible health risks from underweight or obesity in adults

hunger

the physiological need for food

appetite

the physiological desire to eat, which is often but not always accompanied by hunger

food deserts

urban neighborhoods or rural towns without ready access to fresh, healthy, and affordable food

food swamps

neighborhoods with large numbers of unhealthy eating options

impacts on food choices

• perception

• costs

• availability

• social groups

• culture

nutrient-dense food

high in nutrients, low in calories

empty-calories

low in nutrients, high in calories

sustainability

a society’s ability to shape its economic and social systems to maintain both natural resources and human life

adequacy

the characteristic of a dietary pattern that provides all of the essential nutrients, fiber, and energy in amounts sufficient to maintain health

balance

a feature of a dietary pattern that avoids overemphasis on any food type or nutrient at the expense of another

calorie control

a feature of a dietary pattern that achieves balance between calories consumed in foods and beverages and calories expended through physical activity

nutrient density

a measure of the nutrients a food supplies relative to the number of calories it provides. the higher the level of nutrients and the fewer the number of calories, the higher the nutrient density

moderation

the attribute of a dietary pattern that provides no unwanted constitutes in excess

variety

a feature of a dietary pattern in which a wide selection of foods from within and among the different food groups are consumer rather than eating the same foods day after day

social determinants of health

the conditions in the environment in which people are born, live, learn, work, play, worship, and age that affect a wide range of health and quality-of-life outcomes and risks

Dietary Reference Intakes

a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people

estimated average requirement (EAR)

the amount of nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender

recommended dietary allowance (RDA)

the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all healthy individuals of a specific age and gender

adequate intake (AI)

the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA

Tolerable Upper Intake Level (UL)

the maximum amount of nutrient that is unlikely to pose any risk of adverse health effect to most healthy people

fortified food

foods to which nutrients have been added, either because they were not already present or because they were present in insignificant amounts

chronic disease risk reduction intakes (cdrr)

nutrient intakes associated with a low risk of chronic disease

estimated energy requirement (eer)

the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health

acceptable macronutrient distribution range

a range of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients

saturated fats

fats that are usually solid at room temperature and found in animal foods such as meat, poultry, and full-fat dairy products, as well as in tropical oils such as palm and coconut

refined grains

grains that have been milled to remove bran and germ from the whole grain to yield a finer texture and improved shelf life

lifestyle diseases

conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, excessive drinking, and smoking

food group plan

a diet-planning tool, such as MyPlate that groups foods according to similar origin and nutrient content and then specifies the amount of food a person should eat from each group

4 key components of MyPlate

• personalization

• variety

• proportionality

• moderation

phytochemicals

nonnutritive compounds in plants that confer color and other characteristics. some provide health-protecting benefits to the body

negative impacts on American eating habits

eating away from home and increased portion sizes

average US diet

low in vegetables, fruits, and whole grains

high in sodium, calories, saturated fat, refined grains, and added sugars

Mindful eating

“consciously” and carefully choosing all foods and beverages consumed

Myplate food groups

grains, vegtables, fruits, milk, protein

grazing

eating small amounts of food at intervals throughout the day rather than in or in addition to eating regular meals

Nutrition Labeling and Education Act

food companies provide the kind of nutrition information that best allows people to select foods that fit into a healthy eating plan

5 components of food labels

1. name of food

2. name of manufacturer, packer, or distributor, as well as the firms contact

3. Net contents of the package

4. ingredients list, listed in descending order of predominance by weight

5. nutrition acts panels, unless smaller package

four categories on the nutrition facts

1. serving sizes

2. calories

3. nutrient content

4. daily values

nutrient content claims

claims such as “low-fat” and “low-calorie” used on food labels to help consumers who don’t want to scrutinize the Nutrition Facts panel get an ideas of the food’s nutritional profile. must adhere to specific definitions set for by the FDA

health claim

a statement linking the nutritional profile of a food to a reduced rusk of a particular disease. must adhere to strict government guideline when making such claims

mesentery

outer ayer of the GI tract wall that protects blood vessels, nerves, and lymphatic vessels

mucus

a thick, slippery coating of the intestinal tract lining that protects the cells from exposure to digestive juices

salivary amylase

moistens food during chewing and makes it easier to swallow

bolus

a mixture of food particles and saliva that is created when food is chewed

sphincter

a circular band of muscle fibers that constricts a passage or closes a natural opening in the body

peristalisis

the wavelike squeezing motion from periodic muscular contracts of the esophagus, stomach, and intestines that push their contents along the digestive tract

3 jobs of the stomach during digestion

1. store a sizeable amount of food until it can be processed

2. forms a mixture of food and gastric secretion called chyme

3. controls movement of the chyme into the small intestine at a rate suitable for digestion and absorption by the small intestine

small intestine

a long, tubular organ of digestion that is the site of nutrient absorption

time it takes for the stomach to empty

4 hours

carbohydrates move through the stomach more quickly

fatty foods may stay for 6 hours

probiotics

living microorganisms that are intended to have health benefits for the body, such as helping to maintain or restore desirable numbers of beneficial bacteria in the digestive tract

prebiotics

nondigestible carbohydrates that are resistant to digestion in humans but can be fermented by intestinal bacteria, serve as food for beneficial probiotic bacteria, and favor the growth of beneficial bacteria over harmful bacteria in the digestive tract

energy metabolism

all reactions by which the body obtains and expends the energy from food or body stores

microbiome

the collective genomes of the microorganisms in a particular enviornment

health outcomes associated with fermented milk products

• lower risk of breast and colorectal cancer

• lower risk for type 2 diabetes

• better weight maintenance

• better cardiovascular, bone, and GI health

hiccups

occur when the muscle at the base of the lungs spasm

common causes of hiccups

• hot and spicy foods and liquids

• noxious fumes

• pneumonia

• swallowing air

• excess smoking and drinking alcohol

• emotions

• nerve irritation

• surgery

  • mental health issues

cause of gas

eating too rapidly, chewing gum, smoking, or wearing loos-fitting dentures

constipation

experiencing bowel movements three times a week or less

more than 4 million people have requent constipation

hemorrhoids

swollen and inflamed veins around the anus or lower rectum

calories

energy provided to the body by carbohydrates

complex carbohydrates

long chains of sugars arranged as starch or fiber (polysaccharides)

simple carbohydrates

the single sugars (monosaccharides) and the pairs of sugars (disaccharides) linked together

glucose

the building block of carbohydrates; a monosaccharide used in both plant and animal tissues as quick energy

fructose

fruit sugar; the sweetest of the monosaccharides

sucrose

a disaccharide composed of glucose and fructose (sugar)

maltose

a disaccharide composed of two glucose units

lactose

a disaccharide composed of glucose and galactose, commonly known as milk sugar

galactose

a monosaccharide that occurs bonded to glucose in the sugar of milk

lactose intolerance

inability to digest lactose as a result of a lack of the necessary enzyme lactase

starch

a plant polysaccharide composed of hundred of glucose molecules, digestible by human beings

staple grain

grains frequently or daily in the diet that provide a significant portion of person’s caloric intake

ex: corn, millet, rice, wheat

refined

grains that have been milled to remove the husk, bran, and germ from the grain — leaving only endosperm — to yield a finer texture and improved shelf life

enriched

refers to process by which the B vitamin and the mineral iron are added to refined grains and grain product at levels