Nutrition Chapter 1 Notes

Amino acids

Organic molecules that act as the building blocks of proteins

Antioxidants

Natural or man-made substances that protect your body’s cells from damage

Calorie

A unit used to measure energy

Carbohydrates

Functions as the body’s main energy source

Disease

An abnormal condition that harms the structure or function of part or all of an organism and disrupts its normal health

Ecological model

A framework that explains how people, animals, or organisms are influenced by their surrounding physical, social, and cultural environments

Energy

The ability to do work or cause change

• nutrition- the fuel your body gets from food

Essential nutrients

• compounds that the body cannot make on its own, or cannot make in enough quantity, so you must get them from your food

• Essential chemical substances your body needs to function

Food deserts

An area with limited access to affordable, fresh, and nutritious food

Hormones

Chemical messengers secreted by glands into the bloodstream that regulate various physiological processes and behaviors in the body

Inorganic

• not coming from plants and animals

• Do not have carbon-hydrogen bonds

Lipids

Fatty compounds

• do not dissolve in water

Macronutrients

The main nutrients your body needs in large amounts to give you energy and keep you healthy

Minerals

Inorganic elements from the earths and water that your body needs to develop and function properly

Macrominerals

Essential minerals that your body needs in large amounts to stay healthy and function properly

Microminerals

Essential nutrients that your body needs in very small amounts to function properly

Neophobia

The fear or refusal to eat new or unfamiliar foods

Nonessential nutrients

Substances that the human body can make on its own in enough quantities for normal health, so you do not strictly need to get them from food

Nutrients

Chemical substances obtained from food that living organisms need to survive, grow, and maintain basic body functions

Nutrition

The process by which living organisms take in and use food to support life, growth, and health

Obesogenic environment

A setting that promotes weight gain and makes healthy choices hard

Organic

• coming from living things

• contains carbon atoms

Phytochemicals

Natural chemical compounds produced by plants that provide color, flavor, and protection against pests or disease

Proteins

An essential nutrient made of building blocks called amino acids

Trace minerals

Essential inorganic elements that your body needs in very small amounts to support vital growth, metabolism, and chemical processes

Triglycerides

The most common type of fat (lipid) found in your blood

Define nutrition per the NIH definition

The field of study focused on foods and substances in foods that help people, animals, and plants to grow and stay healthy

Define nutrition per the expanded definition that the book details

Includes behaviors and social factors related to food choices, and the foods we eat provide energy (calories) and nutrients such as protein, fat, carbohydrate, vitamins, minerals, and water

How does personal preferences influence the way we eat? Give one example.

Drives our daily food selections, portion sizes, and overall dietary patterns based on what our senses enjoy or reject

Example: taste and other sensory factors

How does sensory influences influence the way we eat? Give one example.

Uses our five senses to guide our food choices, determine how fast we chew, and telling our bodies when we are full

Example: flavor

How does emotional and cognitive influences influence the way we eat? Give one example.

Overrides physical hunger signals in response to mood, thoughts, and learned behaviors

Example: comfort/discomfort foods

How does social factors influences influence the way we eat? Give one example.

Shapes what, when, and how much we eat, often overriding basic physiological hunger

Example: eating more with others

How does environmental influences influence the way we eat? Give one example.

Dictates food availability, convenience, and social norms

Example: availability

How does the social-ecological model influence the way we eat? Give one example.

Shaped by different individuals and the surrounding social and physical environments

Example: family and friends influencing food choices

How does the Standard American Diet influence the way we eat? Give one example.

promoting high-calorie, hyper-palatable, and heavily processed convenience foods over fresh, nutrient-dense Whole Foods

Example: fast food chains

How can we focus on good nutrition standards whole also being environmentally conscious?

• choose whole Foods over ultra-processed

• Eat plant-based foods

• Reduce meat impact

Nutrients

• normal growth and development

• Maintaining cells and tissues

• Fuel to do physical and metabolic work

• Regulating body processes

Why are nutrients essential?

• Provide energy

• Build tissues

• Regulate body functions for survival and growth

Nonessential nutrients and examples

Substances that the body can make on its own in enough quantities for normal health

Examples: vitamin D, vitamin K, cholesterol

Essential nutrients and examples

Compounds that your body needs to function correctly but cannot make on its own in sufficient amounts

Examples: carbohydrates, proteins, fats

What are the six classes of (essential) nutrients?

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Water

What are the three general functions that the six classes of nutrients serve?

1. Regulate body processes such as blood pressure, energy production, and temperature

2. Help provide structure to bone, muscle, and other cells

3. Supply energy to power muscle contractions and cellular functions

Macronutrients and examples

The main nutrients your body needs in large amounts to give you energy and keep you healthy

Examples: carbohydrates, proteins, fats

Micronutrients and examples

Essential vitamins and minerals that your body needs in small amounts to function, grow and stay healthy

Examples: vitamins and minerals

Organic substances and examples

Nutrients that contain carbon-hydrogen bonds, which are produced by living organisms (plants and animals)

Examples: carbohydrates, lipids, proteins, vitamins

Inorganic substances and examples

Nutrients that do not contain carbon-hydrogen bonds and originate from the earth (soil, rocks, and water)

Examples: water and minerals

Carbohydrates/Fibers composition

Made up of carbon, hydrogen, and oxygen

Are Carbohydrates/Fibers organic or inorganic?

Organic

Carbohydrates/Fibers sources of nutrient

• startches

• Sugars

• Fiber

• Dairy products

Carbohydrates/Fibers examples

• grains

• Vegetables

• Legumes

• Glucose

Carbohydrates/Fibers amount of energy (kcal/g)

4 kcal/g

Carbohydrates/Fibers purpose in the body

supply energy

Fats/Lipids composition

Made up of carbon, hydrogen, and oxygen

Are Fats/Lipids organic or inorganic?

organic

Fats/Lipids sources of nutrient

Fats and oils

Fats/Lipids Examples

• triglycerides

• Cholesterol

• Phospholipids

• Nuts and seeds

• Fish

Fats/Lipids Amount of energy (kcal/g)

9 kcal/g

Fats/Lipids Purpose in the body

• regulate body processes

• Contribute to cell and body structure

• Supply energy

Proteins composition

Amino acids (carbon, hydrogen, oxygen, and nitrogen)

Are Proteins organic or inorganic?

organic

Proteins Source of nutrient

meats and dairy products

Proteins Examples

• nuts

• Seeds

• Meat

• Fish

• Legumes

Proteins Amount of energy (kcal/g)

4 kcal/g

Proteins Purpose in the body

• regulate body processes

• Contribute to cell and body structure

• Supply energy

Vitamins composition

Carbon, hydrogen, other elements (ex. Nitrogen, oxygen, phosphorus)

Are Vitamins organic or inorganic?

Organic

Vitamins Sources of nutrient

• eggs

• Oily fish

• Leafy greens

• Dairy products

Vitamins Examples

• A

• D

• E

• K (fat-soluble)

• C

• B

• Folate

• Pantothenic acid

• Erc (water soluble)

Vitamins purpose in the body

regulate body processes

Minerals composition

dependent on type of mineral (Macromineral vs Micromineral)

Are Minerals organic or inorganic?

inorganic

Minerals Sources of nutrient

• meats

• Dairy products

• Plant foods

Minerals Examples

• calcium

• Phosphorus

• Magnesium

• Sodium

• Potassium

• Chloride

• Zinc

• Copper

• Manganese

Minerals purpose in the body

• regulate body processes

• Contribute to cell and body structure

Water composition

Hydrogen, oxygen

Is water organic or inorganic?

inorganic

Water Sources of nutrient

• beverages

• Fruit

• Vegetables

Water Examples

• beverages

• Fruits

• Vegetables

Water purpose in the body

• regulate body processes

• Contribute to cell and body structure

What is calories relationship to energy?

A calorie is a unit of measurement for energy

How do we get energy from food? What nutrients do they come from and how are they broken down to obtain energy?

• the body gets energy from food by breaking down nutrients into smaller molecules that cells convert into ATP

• Nutrients come from macronutrients

• Digestion is how food is broken down

How do you calculate the amount of energy (in kcal) according to the number of grams of each nutrient in a source of food?

Multiply the given amount (g) of the nutrient by the amount of energy (kcal/g)

What does it mean to be “healthy” according to the WHO and how does nutrition factor into this definition?

• Definition- a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity

• Nutrition is a core building block for achieving and maintaining this complete state of well-being

Explain nutrition's relationship with disease

Nutrition can act either as a foundation for prevention or a major risk factor for chronic illness

Explain the importance of physical activity in children, adolescents, and adults

Helps with:

• bone and muscle strength

• Weight management

• Mental health

• Chronic disease prevention

What are the recommended guidelines for physical activity in children, adolescents and adults?

• children- 60 minutes or more of activity per day

• Adults

  • 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week

  • Muscle-strengthening activities on 2 or more days per week