Basic Nutrition

metabolism

The process of converting food to energy (movement or heat) in muscles and organs, referred to as burning calories.

basal metabolism

The caloric expenditure needed to maintain basic body functions, using 75% of the calories spent on a daily basis.

nutrients

Food substances required for growth and maintenance of cells.

nutrient density

Amount of nutrients in a food for the number of calories it supplies.

caloric balance

Taking in the number of calories equal to the number of calories used.

calorie

Amount of energy required to raise the temperature of 1 gram of water by 1 degree centigrade.

essential

Absolutely necessary to live.

carbohydrates

Main source of energy.

4 calories

Amount of energy from 1 gram of carbohydrates.

50% to 60%

Percentage range of calories that should come from carbohydrates.

simple, complex

Two types of carbohydrates.

simple

Type of carbohydrates in meat and beans.

complex

Type of carbohydrates in bread and grain.

proteins

The building blocks of one's body.

4 calories

Amount of energy from 1 gram of proteins.

amino acids

Components of proteins.

22

Number of types of amino acids.

complete, incomplete

Two types of proteins.

complete

Proteins that have all 8 essential amino acids,

incomplete

Proteins lacking one or more essential amino acids.

15% to 20%

Percentage range of calories that should come from proteins.

fat

Provider of energy for muscles and organs.

fat

Fuel which stays in its form if not burned.

2

Factor by which fat provides more energy than carbohydrates.

unsaturated, saturated

Two types of fat.

saturated

Type of fat solid at room temperature.

unsaturated

Type of fat liquid at room temperature.

saturated

Type of fat mostly from animal products.

unsaturated

Type of fat mostly from plant products.

saturated

Type of fat with examples including sunflower, corn, and soybean oil.

unsaturated

Type of fat with examples including lard, butter, and meat fat.

minerals

Regulator of cell activity.

none

Amount of energy provided by minerals.

vitamins

Substances absorbed by minerals into our bodies.

small

Adjective describing the amount of minerals essential for good health.

vitamins

Repairer of body cells.

energy

Result of food after being transformed by vitamins.

none

Amount of energy provided by vitamins.

tissue growth and repair

Processes that vitamins stimulate.

vision

Sense aided by vitamins.

immune, nervous

Two systems with activities aided by vitamins.

water-soluble, fat-soluble

Two types of vitamins.

water-soluble

Type of vitamins that can be broken down in water or body fluids.

fat-soluble

Type of vitamins that require fat in the body to be broken down and utilized.

What are the 3 types of nutrients?

Fat/Lipids, Protein and Carbohydrates

What sciences does nutrition include?

Food Science, Biochemistry and Physiology

Diet

The sum of all things an individual typically eats in a day

Nutrients

Substances that the body needs for energy, growth & development

What are nutrients in comparision to a non-nutrient?

Body cannot make nutritents in sufficient amounts, must be included in one's diet while a non-nutrient is something your body can make in sufficient amounts.

Macronutrients

Nutrients required in large amounts, such as lots of grams.

Micronutrients

micronutrients found in relatively small amounts in food and tissues and that are essential for health

Example of macronutrients

Protein, Fats or Lipids, Water and CHOs

Example of micronutrients

Vitamins and Minerals

Kilocalorie

Amount of energy needed to raise temperature of 1 kg of water 1 degree Celsius

CHO
How many calories per gram?

4

LIPIDS
How many calories per gram?

9

PROTEIN
How many calories per gram?

4

If a meal has 700 calories and is 50% carbohydrates, 30% fat and 20% protein, how many grams of each macronutrient does it contain?

87.5 grams of CHO 23.3 grams of Fat

If a meal has 1000 grams and is 50% carbohydrates, 30% fat and 20% protein, how many how many calories of each macronutrient does it contain?

2000 calories of CHO

What are some Non-Energy Nutrients?

Vitamins, Mineral, Water, Alcohol, and Phytochemicals

What is an Organic Food?

Food grown without using specific pesticides, herbicides or other synthetic products listed under USDA organic Standards

What does it mean if the label says Organic?

Means a minimum of 95% of ingredients are organic

What does it mean if the label says 100% Organic?

Means all ingredients are organic.

What does it mean if the label says made with organic ingredients?

70% to 94% of the product is organic.

What does it mean if the label says Ingredient Panel Only?

Means the food has less than 70% organic ingredients.

GMO

Foods whose DNA has been altered to bring about a desired trait.

Who regulates GMOs?

FDA, USDA and EPA

What was the American Diet before 1975?

12% Protein - 40% fat - 48% carbs

What is the American Diet now?

16% Protein - 50% carbs - 33% fats

What are the recommended modifications for the current american diet?

Decrease fat intake, Increase complex CHO, and Decrease sugar

What is the WIC?

Special Supplemental Nutritional Program for Women Infants and Children

What is the EFNEP?

Expanded Food and Nutrition Education Program

What are the two types of Malnutrition?

Undernutrition and Overnutrition

Causes of Malnutrition?

Poverty, Education, Food Supply, Population, Densities, Gender Inequalities

What are the societal causes of Malnutrition?

Limited Access to Food, Roads & Transportation, Food Storage, Political Corruption, War and Overpopulation

Epidemiology

Study of how disease rates vary among different populations

Who was the first to perform nutritional experiments?

James Lind

What are some good sources for reliable nutrition?

PhD Nutrition or RD, Peer-Reviewed journals and Well-controlled studies

What is your WID

872322143