Ch 1: Food Choices and Human Health

Nutrition

Study of nutrients in food and in the body

Nutrients

components of food that are indispensable to the bodies functioning

Malnutrition

Condition resulting from insufficient or excessive nutrient intake.

Pernicious anemia

A type of anemia caused by vitamin B12 deficiency, often leading to fatigue and weakness due to impaired red blood cell production.

common in Northern Europeans and African descents

How many categories of nutrients are there?

There are six categories of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water.

Carbohydrate

Main source of energy

Protein

working function (hormones) - workers

Building material (every cell) - Builders

Fat

Most energy (calorie) rich nutrient

Vitamins

Heat sensitive

Organic substances that your body needs in small amount for normal cell function, growth, and development

MInerals

Inorganic - NO carbon

Water

Inorganic - Most essential

3 to 4 days

Energy =

Calories

the capacity to do wrok

comes directly from the sun - Photosynthesis

• Six categories of Nutrients

Four are organic - DO contain carbon - destroyed by heat

carbs, protein, fats, and vitamins

• Six categories of nutrients

Two are inorganic - Do NOT contain carbon - are NOT changed by heat

Water and MInerals

• Six categories of Nutrients

Three provide energy

carbs, protein, and fat

what are the Macronutrients

Carbs, Protein, Fat

How many calories in a carb per gram

4cal/g

How many calories in a protein per gram

4cal/g

How many calories in a fat per gram

9cal/g

How many calories in alcohol per gram

7cal/g

Legumes

Beans, Peas & Lentils

• Protein, Vitamins, MInerals, Fiber

Complete Protein

All essential amino acids

• Meat, Soy, Quinoa

20 amino acids

• 9 essential

• 11 nonessential

9 essential amino acids

must come from food because body cannot make them

11 non essential amino acids

The body makes them on its own, though some are conditionally essential during stress or illness

Nutrient Density

High nutrients/few calories per weight

• veggies are high

High Energy Density

High calories per weight

• Fried food

Complementary Protein

Amino acids paired together

rice and beans

Enriched

Adding nutrients back into a product that were previously removed

Fortification

Adding nutrients to a product that did not previously exist

Light

fewer in cal, sugar, and fat

light in color

What color is Lycopene

red

phytochemicals

Biologically active chemicals compounds produced by plants that provide color, flavor, and protection against pests or disease.

what are the five characteristics

Variety, Moderation, Calorie control, Balance, Adequecy

Variety

wide selection of food

Balance

Food and nutrients in proportion to each other

Calorie control

control of energy intake

Moderation

within set limits - not in excess

Variety

Wide selection of foods

First vitamin identified in ?

1897

First protein structure fully described in ?

1940s

3500 calories =

1 pound

The process on change - what are the 6 stages

Pre-contemplation, contemplation, preparation, action. maintenance, adoption