Midterm two

Nutrition

The science of food and supplements, and how the body uses them in health and disease.

Essential nutrients

45 nutrients that the body cannot make and must be obtained from food.

Macronutrients

Nutrients needed in large amounts: proteins, fats, carbohydrates, and water.

Micronutrients

Nutrients needed in smaller amounts: vitamins and minerals.

Kilocalorie (kcal)

The amount of heat needed to raise the temperature of 1 liter of water by 1°C; used to measure the fuel potential of food.

Average daily energy needs

Approximately 2000 kcal per day.

Energy vs. Calories

Energy is the capacity to do work, while calories are used to measure energy.

Nutrients supplying energy

Fat, protein, and carbohydrates.

Calories per gram: Fat, Protein, Carbohydrates

Fat = 9 calories per gram; Protein = 4 calories per gram; Carbohydrates = 4 calories per gram.

Small intestine

Where most absorption of nutrients happens.

Functions of proteins

Form muscle, bone, blood, enzymes, hormones, and cell membranes.

Building blocks of protein

Amino acids.

Common and essential amino acids

Twenty common amino acids, nine of which are essential.

Complete proteins

Proteins that provide all nine essential amino acids in adequate amounts; most animal proteins are complete.

Incomplete proteins

Proteins that do not provide all essential amino acids in adequate amounts; most plant proteins are incomplete.

Recommended daily intake of protein

0.8 gram per kilogram of body weight (0.36 grams/lb.) or 10-35% of total calorie intake.

Functions of fats

Most concentrated source of energy, provide stored usable energy, insulation, support and cushion organs, major fuel during rest and light activity, help absorb fat-soluble vitamins, add flavor and texture to foods.

Essential fatty acids

Linoleic acid and alpha-linolenic acid.

Triglycerides

A glycerol molecule with 3 fatty acids; most of the animal fats in food.

Saturated fats

Fats found in animal products that are solid at room temperature.

Unsaturated fats

Fats from plant sources that are liquid at room temperature, including monounsaturated and polyunsaturated (linoleic and alpha-linolenic acids).

Hydrogenation

The process of adding hydrogen back into unsaturated fats to make them more solid, producing saturated and trans fats.

Trans fatty acids

Unsaturated fats that have been chemically altered, increase LDL cholesterol, and lower HDL cholesterol.

HDL vs. LDL cholesterol

HDL (High Density Lipo-Protein) is considered 'good' cholesterol, while LDL (Low Density Lipo-Protein) is considered 'bad' cholesterol.

Recommended daily calories from fat

20%-35%.

Omega-3 and Omega-6 fatty acids

Omega-3 (alpha-linolenic acid) and Omega-6 (linoleic acid) are essential fatty acids.

Primary function of carbohydrates

To supply energy for the body's cells.

Main groups of carbohydrates

Simple carbohydrates and complex carbohydrates.

Examples of simple carbohydrates

Table sugar, fruit sugar, honey, malt, milk sugar.

Examples of complex carbohydrates

Starches and dietary fiber found in grains, legumes, tubers, fruits, and vegetables.

Glucose

The simple sugar that carbohydrates break down into for absorption.

Refined vs. whole grains

Whole grains contain the inner layer (germ), middle layer (endosperm), and outer layer (bran). Refined grains have the germ and bran removed, resulting in lower fiber, vitamins, and minerals.

Glycemic Index (GI)

A measure of how the ingestion of a particular food affects blood glucose levels.

Added sugars

Primarily white sugar, brown sugar, high-fructose corn syrup, and sweeteners added to processed foods.

Recommended daily intake of carbohydrates

45-65% of total daily calories or 225-325 grams for someone consuming 2000 calories per day.

Types of fiber

Dietary fiber (naturally in plants, soluble and insoluble) and functional fiber (isolated or synthesized and added to foods).

Benefits of fiber

Soluble fiber delays stomach emptying and reduces cholesterol absorption. Insoluble fiber helps prevent constipation and other digestive disorders.

Recommended daily fiber intake

38 grams for men and 25 grams for women.

Vitamins

Organic (carbon-containing) substances required in small amounts to regulate various processes within living cells.

Fat-soluble vitamins

Vitamins A, D, E, and K.

Water-soluble vitamins

Vitamin C and the 8 B-complex vitamins: thiamin (B-1), riboflavin (B-2), niacin (B-3), pyridoxine (B-6), folate, B-12, biotin, and pantothenic acid.

Do vitamins provide energy?

No, but they help unleash the energy stored in carbohydrates, proteins, and fats.

Minerals

Inorganic (noncarbon-containing) compounds that help regulate body functions, aid in growth and maintenance of body tissues, and help release energy.

Major minerals

Minerals needed in amounts of 100 milligrams or more per day, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride.

Trace minerals

Minerals needed in minute amounts, such as copper, fluoride, iodide, iron, selenium, and zinc.

Water percentage in body weight

About 50-60%.

Functions of water in the body

Digestion and absorption of food, medium for chemical reactions, in blood for transport, lubricant and cushion, regulates body temperature.

Recommended daily water intake

Men: 3.7 total liters (3.0 liters from beverages); Women: 2.7 total liters (2.2 liters from beverages).

Antioxidants

Substances that protect the body from damage by free radicals; examples include Vitamin C & E, selenium, and carotenoids.

Phytochemicals

Compounds found in plant foods that may help prevent chronic diseases.

Dietary Reference Intakes (DRIs)

Standards set by the Food and Nutrition Board for nutrient intake, including RDAs (recommended dietary allowances) and AIs (adequate intakes), as well as maximum safe intakes.

Daily Values

Intake levels for a 2000 calorie diet used by the FDA on food labels for fat, cholesterol, carbohydrates, fiber, and some vitamins and minerals.

Purpose of the Dietary Guidelines for Americans

To promote health and reduce the risk for chronic diseases through diet and physical activity.

MyPlate

A visual guide developed to remind consumers to make healthy food choices, emphasizing personalization, physical activity, moderation, proportionality, variety, and limits on sodium, added sugars, and saturated fats.

Calories in one pound of fat

3500 calories.

Body Mass Index (BMI)

A measure of body weight proportional to height, used to estimate health risks but doesn't directly measure body fat.

NIH BMI classifications

Under 18.5: Underweight; 18.5-24.9: Healthy; 25 or greater: Overweight; 30 or greater: Obese.

Body fat distribution patterns

Apple shape (android obesity) is associated with increased risk of high blood pressure, diabetes, heart disease, stroke, and certain cancers; Pear shape (gynoid obesity) has less immediate health risks.

Female Athlete Triad

A syndrome of three interrelated disorders in some female athletes: abnormal eating patterns & extreme exercise, amenorrhea (cessation of menstruation), and decreased bone density (premature osteoporosis).

Energy density

The number of calories in a particular food; higher calorie density indicates more calories.

Nutrient density

Foods that are low in calories and high in nutrients.

Types of eating disorders

Anorexia Nervosa, Bulimia Nervosa, and Binge-Eating Disorder.

Characteristics of Anorexia Nervosa

Failure to eat enough food to maintain a reasonable body weight, fear of gaining weight, distorted self-image.

Characteristics of Bulimia Nervosa

Recurring episodes of binge eating followed by purging behaviors.

Characteristics of Binge-Eating Disorder

Similar to bulimia but without purging behavior, characterized by eating very rapidly and until uncomfortably full, often when not hungry, and preferring to eat alone.

Benefits of exercise

Increases energy levels, improves emotional and psychological well-being, boosts immune system, improves cardiorespiratory function, reduces risk of premature death, more efficient metabolism, improved body composition, reduces risk of cardiovascular disease, certain cancers, osteoporosis, and type 2 diabetes.

Five health-related components of fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

FITT principle

Frequency, Intensity, Time, and Type of exercise.

R.I.C.E. in injury treatment

Rest, Ice, Compression, Elevation.

What is a drug?

Any chemical other than food intended to affect the structure or function of the body.

Psychoactive drug

A drug that can alter a person's experience or consciousness.

Addiction

A chronic disease that disrupts brain systems regulating memory, motivation, and reward, leading to compulsive desire and habitual use of a substance.

Characteristics of addictive behavior

Reinforcement, compulsion or craving, loss of control, escalation, negative consequences.

Common opioids

Opium, morphine, heroin, methadone, codeine, hydrocodone, oxycodone, fentanyl.

Common CNS depressants

Alcohol, barbiturates, sedatives, rohypnol, GHB.

Common CNS stimulants

Cocaine, amphetamines, Ritalin, caffeine.

THC

Tetrahydrocannabinol, the main active ingredient in marijuana.

Common inhalants

Paint thinner, glue, gasoline, aerosols, nitrites, nitrous oxide.

Psychoactive ingredient in alcohol

Ethyl alcohol or ethanol.

Standard drink

The amount of beverage that contains about 0.6 ounces of alcohol.

Alcohol metabolism location

Primarily in the liver.

Blood Alcohol Concentration (BAC)

A ratio of alcohol in a person's blood by weight, influenced by the amount consumed, time, body weight, and body fat.

Legal BAC limit for driving

Increased crash risk above certain BAC levels.

Fetal Alcohol Syndrome (FAS)

A permanent, incurable condition in babies born to mothers who drank heavily during pregnancy, causing physical abnormalities, intellectual disability, and other problems.

Binge drinking

A pattern of rapid, periodic drinking that raises BAC to 0.08% or higher, typically within about 2 hours.

Addictive psychoactive drug in tobacco

Nicotine.

Tar in cigarettes

A brown, sticky mass of condensed chemical particles produced by burning tobacco that damages the respiratory tract.

Poisonous substances in tobacco

Arsenic, hydrogen cyanide, carbon monoxide.

Mainstream smoke

Smoke exhaled by smokers.

Sidestream smoke

Smoke that enters the atmosphere from the burning end of a cigarette; it contains higher concentrations of harmful substances than mainstream smoke.

Secondhand smoke (Environmental Tobacco Smoke - ETS)

A combination of mainstream and sidestream smoke inhaled by nonsmokers; it is a known carcinogen.

Benefits of quitting smoking

Immediate and long-term health benefits for men and women of all ages.