HTH 100 Exam 3

nutrition

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

essential nutrients

about 45 nutrients we must get from food because the body cannot manufacture them to meet its needs

what are some example of essential nutrients

proteins, fats, carbohydrates, vitamins, minerals, and water

Macronutrients

protein, fat, carbohydrate, and water; important nutrients required in relatively large amounts

micronutrients

vitamins and minerals; important nutrients required in minute amounts

how are nutrients available to the body

through digestion - the process of breaking down foods into compound the body can use

kilocalories (kcal)

the measure of energy in food, also commonly referred to as a calorie

what does one kilocalorie do to water

is needed to raise the temperature of one liter of water by 1 degree celsius

energy

the capacity to do work; calories measure of energy

sources of energy

fat, protein, and carbohydrates

how many calories does fat provide per gram

9 calories per gram

how many calories does protein provide per gram

4 calories per gram

how many calories does carbohydrates provide per gram

4 calories per gram

nutrient density

the ratio of a food’s essential nutrients to its calories

carbohydrates

supply energy for body cells (4 cal/gram)

simple carbohydrates

monosaccharides and disaccharide

monosaccharides

single sugar molecule

monosaccharide examples

glucose, fructose, galactose

disaccharides

pairs of single sugars

examples of disaccharides

sucrose, maltose or malt sugar, and lactose

complex carbohydrates

multiple sugar units

example of complex carbohydrates

starches and fiber

what are carbohydrates broken down into during digestion

glucose for absorption

glycogen

a complex carbohydrate stored in liver and muscles

what are all grains

whole grains before processing

what is the inner layer of a grain

germ

what is the middle layer of a grain

endosperm

what is the outer layer of a grain

bran

what happens to a grain during processing

the germ and bran are removed, leaving just the starchy endosperm

what are refined carbohydrates

Carbohydrates that have been processed to remove dietary fiber, vitamins, and minerals, primarily consisting of sugar and starch.

refined carbohydrates are lower in…

fiber, vitamins, minerals, and other beneficial compounds

what has consumption of whole grains been linked to

reduced risk of heart disease, diabetes, obesity, and cancer and plays an important role in gastrointestinal health and body weight management

what do added sugars refer to

white sugar, brown sugar, high-fructose corn syrup, and other sweeteners added to most processed food

what do foods tend to be that have added sugars

high in calories and low in essential nutrients and fiber

what does high intake of sugar associate with

dental cavities, excess weight, kidney stones, and type 2 diabetes

where should sugars mainly come from in an diet

whole fruits and from milk and other dairy products

what is the recommend carbohydrate intake

• on average, Americans consume 200-300 grams daily

how many grams of essentials carbohydrates are needed to meet the body’s requirements

about 130 grams

AMDR

Acceptable Macronutrient Distribution Range

what is the AMDR for carbohydrates

45-65% of total daily calories, or 225-325 grams

what should be the focus when consuming carbohydrates

a diet rich in complex carbohydrates, especially whole grains

who can benefit from a high-carbohydrate diet

athletes

Fats (lipids)

the most concentrated source of energy

• store energy; provide insulation and support

• major fuel during rest and light activity

how many calories of energy per gram in Fats

9

what are essential fats

Linoleic acid (omega-6) and alpha-linolenic acid (omega-3)

triglyceride

most fats in food

types of triglycerides

saturated or unsaturated; monounsaturated; polyunsaturated

what does the dominant type of fatty acid determines

the fats characteristic

where are saturated fatty acid’s found in

• Animal fats (especially fatty meats and poultry fat and skin)

• Butter, cheese, and other high-fat dairy products

• Palm and coconut oils

where are monounsaturated’s fatty acids found in

• Olive, canola, and safflower oils

• Avocados, olives

• Egg yolks

• Peanut butter (without added fat)

• Many nuts, including almonds, cashews, pecans, and pistachios

where are Polyunsaturated fatty acids found in

• Fatty fish, including salmon, white albacore tuna, mackerel, anchovies, and sardines

• Compared to fish, lesser amounts are found in canola and soybean oils; tofu; walnuts; flaxseeds; and dark green leafy vegetables

where is polyunsaturated fatty acid’s found in

• Corn, soybean, and cottonseed oils (often used in margarine, mayonnaise, and salad dressings).

what is the percent of other fatty acid substances in olive oil

7%

what is the percent of saturated fatty acid substances in olive oil

13%

what is the percent of monounsaturated fatty acid substances in olive oil

72%

what is the percent of polyunsaturated fatty acid substances in olive oil

8%

what is the percent of other fatty acid substances in coconut oil

5%

what is the percent of saturated fatty acid substances in coconut oil

87%

what is the percent of monounsaturated fatty acid substances in coconut oil

6%

what is the percent of polyunsaturated fatty acid substances in coconut oil

2%

hydrogenation

changes some unsaturated fatty acids into trans fatty acids

what does trans fats added through hydrogenation increase

the risk of cardiovascular disease, increase inflammation, damage the lining of the vascular system, and increase insulin resistance, which affects type 2 diabetes

what happen in 2015 to the use of added trans fat

US food and drug administration (FDA) banned it

what do natural trans fats effect

little to no effect on heart health

recommended fat intake

• limits for total fat, saturated fat, and trans fat intake have been set at 20%-35% of total daily calorie

• the recent dietary guidelines suggest that saturated fats be kept at <10% of total calories

proteins

form parts of muscle, bone, blood, immune system, enzymes, hormones, and cell membranes

amino acids

the building blocks of proteins

• there are 20 common ones

• 9 are essential

• 11 are nonessential

what does nonessential amino acids mean

the body can produce them

complete proteins

provide all essential amino acids

what are most animal proteins

complete proteins

how much protein in the typical American diet comes from an animal source

about 2/3

what are most plant proteins

incomplete proteins

• legumes, nuts

• certain combinations yield complete proteins

what is the recommended protein intake

0.8 gram per kilogram of body weight

what does the AMDR recommend for protein intake

10-35% of total daily calorie intake

dietary fiber

non-digestible carbohydrate that is present naturally

soluble (viscous) fiber

such as in oat bran or legumes can delay stomach emptying

insoluble fiber

increase fecal bulk and helps prevent constipation

total fiber

the sum of soluble and insoluble fiber. also used to calculate “net carbs”

what does fiber make you feel

fuller and help with pooping

what can high-fiber diets help reduce

the risk of type 2 diabetes, and heart disease, and is linked to numerous other health benefits

sources of fiber

all plant foods

recommended fiber intake for adult men

38 grams

recommended fiber intake for adult women

25 grams

where should fiber come from ideally

from food, not supplements

vitamins

organic (carbon-containing) substances required in small amounts to regulate various processes in cells

how many vitamins do humans need

13

what are fat-soluble vitamins

A, D, E, and K

what are the water-soluble vitamins

C and the B-complex vitamins - thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid

functions of vitaminds

help chemical reactions take place; help unleash energy; produce red blood cells; maintain nervous, skeletal, and immune systems; and act as antioxidants

sources of vitamins

• human body does not manufacture most

• abundant in fruits, vegetables, and grains

what is vitamin A deficiency associated with

night blindness

what is vitamin C deficiency associated with

scurvy

what is vitamin D deficiency associated with

rickets

what is vitamin B012, folate, or B-6 deficiency associated with

anemia

what can excess vitamins be

harmful or even toxic

how to keep the nutrient value in food

store and cook food properly

minerals

help regulate body functions and release energy, aid in growth, and maintain body tissues

how many essential minerals are there

17

major minerals

100 milligrams or more needed per day

examples of major minerals

calcium, phosphorus, magnesium, sodium, potassium, and chloride