Exam 1 - N&D

chpt. 1-3

macronutrients

carbs, fat, protein

micronutrients

vitamins, minerals

malnutrition

deficiencies, imbalances, or excess of nutrients which takes a toll on health over time

chronic diseases

degenerative conditions/illnesses that progress slowly over a long duration and have no cure (ex: heart disease, some cancers, diabetes, etc.)

anemia

caused by sickle-cell disease, RBCs are unable to meet oxygen demands of the body

essential nutrients

nutrients the body cannot make itself or fast enough, and are necessary to prevent deficiencies

fiber

passes through body unabsorbed, its omission does not lead to a specific deficiency disease

dietary supplements

pills, liquids, and powders that contain purified nutrients and other ingredients

elemental diets

diets of purified ingredients to supply essential nutrients to people who cannot eat foods

phytochemicals

bioactive chemicals in plant-derived foods that confer taste, color, etc.

bioactive

having chemical/physical properties that affect function of the body tissues

whole foods

foods in their natural states (ex: fruits, veggies, meats, milk, grains)

ultra-processed foods

food manufactured for good taste, low prep, and to grab attention in marketing

enriched/fortified foods

food with nutrients added, nutritional value depends on base material

functional foods

foods containing bioactive food ingredients believed to provide health benefits (ex: Cheerios are heart healthy)

medical foods

food specially manufactured for use by people with medical disorders

organic foods

foods grown without synthetic pesticides or fertilizers

natural foods

food term used to imply “wholesomeness”

processed foods

foods subjected to a process (ex: milling, cooking, texture alteration, etc.)

dietary pattern

habitual way of choosing foods

Adequacy, Balance, Calorie Control, Moderation, Variety (ABCMV)

5 characteristics of a dietary pattern

case study

study of a single individual

controlled clinical trial

study where experimental group receives treatment and control group receives false (placebo) treatment

meta-analysis

computer driven statistical summary of evidence from multiple previous studies

epidemiological study

study of populations used to search for correlation between dietary habits and disease incidence

intervention study

study of populations involving the manipulation of 1 group (ex: 1/2 follows diet, 1/2 does not, heart health is measured)

laboratory study

study performed in tightly controlled conditions to determine causes/effects

National Health & Nutrition Examination Surveys (NHANES)

program of studies that assesses the health and nutritional status of US adults and children

guide food fortification efforts, create growth charts for children, set guidelines to reduce chronic diseases

*Healthy People*

nutrition and health objectives created by the US Dept. of Health and Human Services for the US

updated every decade

used to set priorities and measure improvements for federal programs

Precontemplation

$1st stage of behavior change:$ no intention of change, see no issues with current behavior

action: collect info about health effects of current behavior and potential benefits of change

Contemplation

$2nd stage of behavior change:$ admit that change may be needed, weigh pros and cons of change

action: commit to change, set date to start

Preparation

$3rd stage of behavior change:$ preparing to change specific behavior, initial steps, setting goals

action: write plan, list specific parts, tell others, set small goals

Action

$4th stage of behavior change:$ commit time and energy to change by following set plan

action: perform new behavior, manage emotional and physical reactions to changes

Maintenance

$5th stage of behavior change:$ seek to integrate new behavior into daily life and make it permanent

action: persevere through lapses, teach/help others to achieve their goals

Adoption/Moving On

$6th stage of behavior change:$ former behavior is gone and new behavior is routine

action: after months/year of maintenance without lapse, move on to a different goal

nutrient density

foods richly endowed with nutrients relative to their energy contents

a measure of nutrients provided per calorie of food

(ex: fat-free milk/dairy products, vegetables, etc.)

nutritionist

person who studies/advises others on nutrition, may or may not have a degree

registered dietician nutritionist (RDN)

person who is a nutrition/food expert with at least a bachelor’s degree in nutrition, completed an internship/approved program, passed a registration exam, and maintains their professional competency through continuing education

Dietary Reference Intakes (DRI)

a set of 5 lists of values for measuring the nutrient intakes of healthy people in the US and Canada

Daily Values

nutrient standards used on food labels and signs in grocery stores and restaurants

Estimated Average Requirements (EAR)

DRI, research & policy

Recommended Dietary Allowance (RDA) & Adequate Intakes (AI)

DRI, adequacy

Chronic Disease Risk Reduction (CDRR)

DRI, risk reduction

Tolerable Upper Intake Levels

DRI, safety

Acceptable Macronutrient Distribution Ranges (AMDR)

DRI, healthful ranges for energy-yielding nutrients

chronically undersupplied nutrients

vitamin A & D, folate, calcium, iron, iodine, fiber, potassium

chronically oversupplied nutrients

saturated fat, sodium, added sugars

food group plan

(USDA) diet-planning tool that sorts foods into groups based on their nutrient content, people should eat the minimum number of servings of foods from each group

nutritional equivalents

the portion sizes of various foods needed to deliver similar amounts of any of the nutrients that characterize a particular food group

(ex: 1 c. cooked kale = 2 c. raw kale)

empty calories (ekcals)

calories provided by added sugars or fat with few to no other nutrients

(ex: alcohol, corn starch, potato starch)

nutrient claims

FDA-approved food label statements that describe the nutrient levels in food

(ex: “fat free,” “less sodium”)

health claims

FDA-approved food label statements that link food constituents with disease or health-related conditions

(ex: “A diet low in total fat may reduce the risk of some cancers”)

structure-function claims

unregulated statements allowed on food labels describing the effect of a substance on the structure and function of the body but omit references to diseases

front-of-package shortcuts

easy to read nutrient info icons to speed up comparison between packaged foods

antioxidants

compounds that protect other compounds from damaging reactions involving oxygen by themselves reacting with oxygen

polyphenols

the largest phytochemical group that contributes bitterness, color, flavor, odor, or oxidative stability in food

plant sterols

phytochemicals that resemble cholesterol in structure but that lower blood cholesterol, possibly by interfering with cholesterol absorption in the intestine

phytoestrogens

phytochemicals that resemble estrogen in structure and mimic it weakly and modulate hormone activity

resvervatrol

a polyphenol in grapes under study for potential health benefits that is **not** absorbed by humans well

probiotics

a live microorganism that (when administered in adequate amounts) alters the bacterial colonies of the body in ways believed to confer a health benefit on the host

prebiotics

a substance that may not be digestible by the host (ex: fiber) but that serves as food for the probiotic bacteria and promotes their growth

nutraceutrical

a term with no legal or scientific meaning but used to refer to foods, nutrients, or dietary supplements believed to have medicinal effects

cell

the smallest unit in which independent life can exist

basic needs: energy, oxygen, water, essential nutrients

enzymes

working proteins that speed up specific chemical reactions, such as releasing energy from nutrient molecules, without themselves being altered in the process

structural proteins

nonenzyme proteins of cells, such as the proteins of the cell membrane and of its interior structures

chromosomes

structures of mostly coiled DNA and proteins, housed in the nucleus of every cell. The DNA carries the genes for making cellular proteins; the protein and other constituents influence the configuration and functioning of the DNA

fat cells

cells that specialize in the storage of fat and form the fat tissue, also produce fat-metabolizing enzymes & hormones involved in appetite and energy balance

inborn error of metabolism

a gene for a critical piece of cellular machinery (usually enzymes) is defective or missing

phenylketonuria (PKU)

an inborn error of metabolism, interferes with the body’s handling of phenylalanine (from dietary protein) and, left untreated, results in serious harm to the brain and nervous system

tissues

groups of cells working together to perform specialized tasks

(ex: muscles, nerves, blood, and bone)

organs

discrete structural units made of tissues that perform specific jobs

(ex: heart, liver, brain)

body system

a group of related organs that work together to perform a function

(ex: circulatory system, respiratory system, and nervous system)

blood

the fluid of the cardiovascular system; composed of water, red and white blood cells, other formed particles, nutrients, oxygen, and other constituents

lymph

the fluid that moves from the bloodstream into tissue spaces and then travels in its own vessels, which eventually drain back into the bloodstream

arteries

blood vessels that carry oxygenated blood $from the heart to the tissues$

veins

blood vessels that carry deoxygenated blood $from the tissues to the heart$

capillaries

minute, weblike blood vessels that connect arteries to veins and permit transfer of materials between blood and tissues

plasma

the cell-free fluid part of blood and lymph that surrounds RBCs and WBCs

extracellular fluid (ECF)

fluid residing outside the cells that transports materials to and from the cells

derived from blood in the capillaries

intracellular fluid (ICF)

fluid residing inside the cells that provides the medium for cellular reactions

derived from ECF

its pressure maintains the cell’s shape

aorta

the large artery that conducts oxygenated blood away from the heart to the rest of the circulatory system

intestine

the body’s long, tubular organ of digestion and the site of nutrient absorption

liver

a large, lobed organ that filters the blood, removes and processes nutrients, manufactures materials for export to other parts of the body, and destroys toxins or stores them to keep them out of the circulatory system

kidneys

a pair of organs that filter wastes from the blood, make urine, and release it to the bladder for excretion from the body

lymphocytes

white blood cells that participate in the immune response and are activated by the lymphatic system

microbes

bacteria, fungi, viruses, etc. that may cause diseases

also called microorganisms

hormones

chemicals that are secreted by glands into the blood in response to conditions in the body that require regulation

glands

body organs that produce and release needed compounds, such as sweat, saliva, and hormones

pancreas

a gland that produces the hormones insulin and glucagon (which regulate blood glucose concentrations) and digestive enzymes

insulin

lowers blood glucose

glucagon

raises blood glucose

role of hormones:

carry messages to regulate the digestive system in response to meals or fasting

help to regulate hunger and appetite

influence appetite changes during a woman’s menstrual cycle and in pregnancy

regulate the body’s reaction to stress, suppressing hunger and digestion

cortex

outer layer of the brain where conscious thought takes place

hypothalamus

part of the brain that monitors conditions such as temperature, glucose content, salt content, and hunger

fight-or-flight response

the body’s instinctive hormone- and nerve-mediated reaction to danger

neurotransmitters

chemicals that are released at the end of a nerve cell when a nerve impulse arrives there

they diffuse across the gap to the next cell and alter the membrane of that second cell to either inhibit or excite it

epinephrine

the major hormone that elicits the stress response

aka *adrenaline*

norepinephrine

a compound related to epinephrine that helps elicit the stress response

metabolism

the sum of all physical and chemical changes taking place in living cells; includes all reactions by which the body obtains and spends the energy from food

5 basic chemical tastes:

sweet, sour, bitter, salty, and umami (savory)