Personal Health Ch 10

bran

Provides fiber and antioxidants; found only in whole grains

endosperm

Provides vitamins, protein, and healthy fats; found only in whole grains

germ

Only component in refined grains

For a food to call itself "Whole Grain Bread" on its packaging, it much contain at least _____ whole grains

51%

Illness-causing bacteria can survive in

counters, cutting boards, and utensils

What temperature range is known as the "danger zone"?

between 40°F and 140°F

Leftovers reheated in the microwave should be at least _____ before serving

165°F

The new Nutrition Facts label is based on research that

links a person's diet with their risk for chronic disease.

A similarity between the old and new Nutrition Facts labels is that both are required to list

saturated fat

Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called

partial vegetarians

What is the main nutrition-related problem likely to be encountered by a vegan if their diet is not carefully selected?

insufficient intake of vitamin B-12

How does the Healthy Mediterranean-Style Pattern of diet differ from the Healthy U.S.-Style Pattern?

It includes more fruit and seafood.

The Dietary Guidelines for Americans emphasize the importance of

maintaining an appropriate calorie level.

nutrient-dense foods.

focusing on variety in consumed foods.

Vegetarians who eat no meat, poultry, or fish but do eat eggs and dairy products are called

lacto-ovo-vegetarians.

macronutrient distributions consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board

10% of daily calories as protein, 65% of daily calories as carbohydrate, 25% of daily calories as fat

added sugar in applesauce

apple juice concentrate

If the air temperature is 90°F or above, purchased or prepared foods that are not shelf-stable should be refrigerated after

1 hour

Hydrogenation

turns unsaturated vegetable oils into more solid partially-saturated fats.

The recommended daily intake of protein is ________ of total daily calories.

10-35%

Saturated fats are

primarily found in animal food sources and solid at room temperature.

The liver and muscles store carbohydrates in the form of

glycogen

The refinement of whole grains transforms whole-wheat flour into

white flour

The essential fatty acids, linoleic acid and alpha-linolenic acid, are both

polyunsaturated fats

Fat provides ________ calories per gram.

9

Protein sources that provide (in adequate amounts) all the amino acids that cannot be manufactured in the body are considered

complete

Food irradiation

reduces spoilage of treated foods

essential nutrients

Dietary components the body must get from foods or supplements because it cannot manufacture them to meet its needs.

the body requires

proteins, fats, carbohydrates, vitamins, minerals, and water-about 45 essential nutrients

macronutrient

An important nutrient required by the body in relatively large amounts.

micronutrient

An important 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.

kilocalorie (kcal)

A measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as a calorie.

735 million people (9% of the population)

are undernourished

Energy

The capacity to do work, measured by calories. We get ____ from certain nutrients in food.

people usually refer to kilocalories as

calories

fat supplies

the most energy per gram (9 calories)

Alcohol, though not essential to our diet

supplies energy (7 calories per gram)

nutrient density

The ratio of a food's essential nutrients to its calories.

carbohydrate

An essential nutrient, required for energy for cells; sugars, starches, and dietary fiber are all carbohydrates.

simple carbohydrates

sugars in fruits, honey, & sugar cane

double sugar molecules

disaccharides

sucrose

white, granulated table sugar composed of glucose + fructose

maltose

malt sugar (glucose + glucose)

lactose

milk sugar. glucose + galactose

simple carbohydrates add

sweetness to food

complex carbohydrates

starches found in grains, potatoes, and vegetables

most vegetables contain

complex and simple carbohydrates

starches are found

in grains, legumes, and tuber

glucose

A simple sugar that is the body's basic fuel.

glycogen

A complex carbohydrate stored in the liver and muscles.

diabetes mellitus

insulin is not secreted adequately or tissues are resistant to its effects. Problems controlling blood glucose levels

whole grain

The entire edible portion of a grain (such as wheat, rice, or oats), consisting of the germ, endosperm, and bran; processing removes parts of the grain, often leaving just the endosperm.

processed grains

contain the same amount of calories, but tend to be much lower in fiber, vitamins, and minerals. they can be enriched but not all are completely replaced

added sugars

sugars and syrups that are added to food during processing or preparation. "empty calories."

high intake of added sugars and sweeteners

are associated with cavities, excess body weight, kidney stones, and increased risk of type 2 diabetes, stroke, hypertension, and heart disease

added sugars contribute about

270 grams in a typical daily american diet.

sufficient carbohydrates to run brain and liver

130 grams

the amdr for carbohydrates is

45-65% of total daily calories. Just about 225-325 calories

to calculate grams

divide calories by 4

athletes can benefit from

high-carbohydrate diets (60-70% total daily calories)

lipids

Energy-rich organic compounds, such as fats, oils, and waxes, that are made of carbon, hydrogen, and oxygen. 9 calories per gram. the most concentrated form of energy

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid.

types of fatty acids

saturated, monounsaturated, polyunsaturated

hydrogenation

A chemical process by which hydrogen atoms are added to molecules of unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids, and cis (standard) and trans forms of unsaturated fatty acids.

trans fatty acid

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

low-density lipoprotein (LDL) cholesterol

Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits in artery walls, causing hardening of the arteries and potentially cardiovascular disease.

cholesterol

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

AMDR for total fat

20-35% of total daily calories

it only takes 3-4 teaspoons (15-20 grams) of vegetable oil per day incorporated into your diet to

supply essential fatty acids linoleic and linolenic

protein

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

amino acid

One of the building blocks of proteins; 20 common _______s are found in foods.

individual proteins are considered "complete" if

they supply all essential amino acids in adequate amounts

meat, fish, poultry, eggs, milk, and cheese

can provide complete proteins

recommended protein intake

.8 grams per kg of ideal body weight or 10-35% of total caloric intake

dietary fiber

Nondigestible carbohydrates and lignin that are intact in plants.

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.

sources of fiber

Leafy Greens, Carrots, Turnips, Peas, Beans, Potatoes, Fruit, Cereal, and Whole-Grain, Oats, Legumes

recommended fiber intake

38 grams for men

25 grams for women

vitamins

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

antioxidant

A substance that can reduce the breakdown of food or body constituents by free radicals; the actions of antioxidants include binding oxygen, donating electrons to free radicals, and repairing damage to molecules.

sources of vitamins

they are abundant in fruits, vegetables, and grains; they are also added to some processed foods

vitamin deficiency

night blindness, dry skin

vitamin excess

Extremely high risk for spontaneous abortions and birth defects (cleft palate, cardiac abnormalities)

minerals

Inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions.

anemia

A deficiency in the oxygen-carrying material, hemoglobin, in the red blood cells.

osteoporosis

A condition in which the bones become thin and brittle over time and break easily; risk factors include age, sex, inactivity, and insufficient calcium intake.

We are composed of 50-60%

water

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.

Men need __ liters of water daily while women need __

3.7 (13 cups)

2.7 (9 cups)

antioxidants

Organic molecules that help protect the body from harmful chemicals called free radicals

phytochemical

A naturally occurring substance found in plant foods that may help prevent and treat chronic diseases like cancer and heart disease; phyto means "plant."

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 designed to prevent nutritional deficiencies and reduce the risk of chronic diseases—the Estimated Average Requirement (EAR), Adequate Intake (AI), Recommended Dietary Allowance (RDA), and Tolerable Upper Intake Level (UL).

Dietary Guidelines for Americans

National nutritional recommendations issued jointly by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services every five years; designed to promote health and reduce the risk of chronic diseases.

MyPlate

The USDA food guidance system designed to help Americans make healthy food choices.

Estimated Average Requirement (EAR)

the average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group

Daily Values

A simplified version of the RDAs used on food labels; also included are values for nutrients with no RDA per se.

eating pattern

The result of choices on multiple eating occasions over time, both at home and away from home.

About 60% of all Americans have

one or more preventable chronic diseases related to poor eating habits and eating activity