HN&F 171 CH 4 cont..
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Last updated 4:11 PM on 2/15/23
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21 Terms
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sugar
• Pleasure in moderate amounts
• Needed for fuel in certain cells
* limit **added**, **natural** can be okay
• Needed for fuel in certain cells
* limit **added**, **natural** can be okay
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health effects of sugar
Obesity and chronic disease (heart disease, T2 diabetes)
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nutrient deficiencies of sugar
− Energy with few other nutrients (energy dense foods)
− Discretionary kcalories
− Discretionary kcalories
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alternative sweeteners
• Artificial sweeteners
− Nonnutritive sweeteners, don’t provide energy
−Moderation – no harm
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•Stevia—herbal product
−Generally recognized as safe (GRAS)
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• Sugar alcohols
− Provide kcalories (0.2-3 kcal/gram)
▪ Used on “sugar-free” products
− Nonnutritive sweeteners, don’t provide energy
−Moderation – no harm
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•Stevia—herbal product
−Generally recognized as safe (GRAS)
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• Sugar alcohols
− Provide kcalories (0.2-3 kcal/gram)
▪ Used on “sugar-free” products
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health effects of starch and fibers
• Complex carbs – **most Americans eat too little**
• Improves **heart disease** risk factors; **prevents colon cancer**
• Binds and removes cholesterol
• Gut microbiota
• Food containing dietary fiber also high in other beneficial nutrients, such as
−Phytochemicals
−Vitamins and minerals
• Improves **heart disease** risk factors; **prevents colon cancer**
• Binds and removes cholesterol
• Gut microbiota
• Food containing dietary fiber also high in other beneficial nutrients, such as
−Phytochemicals
−Vitamins and minerals
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fiber and other health issues
• Diabetes
Complex carbs = lower in glycemic index
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• Weight management
High-fiber foods and feeling of fullness (satiety)
Complex carbs = lower in glycemic index
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• Weight management
High-fiber foods and feeling of fullness (satiety)
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intake for carbs
**DRI**: 45 to 65 percent of energy requirement (AMDR)
**RDA**: 130 grams a day
**RDA**: 130 grams a day
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intake for fiber
**DRI**: 14 g/1000 kcal
• 25 g/day for women; 38 g/day for men
• no UL
• 25 g/day for women; 38 g/day for men
• no UL
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grains
products provide about **1** to **2** g (or more) of fiber per serving:
Tips to increase fiber intake:
• Eat whole-grain breads that contain ≥ 3 g fiber per serving.
• Eat whole-grain cereals that contain ≥ 5 g fiber per serving.
Tips to increase fiber intake:
• Eat whole-grain breads that contain ≥ 3 g fiber per serving.
• Eat whole-grain cereals that contain ≥ 5 g fiber per serving.
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vegetables
contain about **2** to **3** g of fiber per serving:
Tips to increase fiber intake:
• Eat raw vegetables.
• Eat vegetables (such as potatoes and zucchini) with their skins.
Tips to increase fiber intake:
• Eat raw vegetables.
• Eat vegetables (such as potatoes and zucchini) with their skins.
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fruit
Fresh, frozen, and dried have about **2** g of fiber per serving:
• juices contain very little fiber
Tips to increase fiber intake:
• Eat fresh and dried fruit for snacks.
• Eat fruits (such as apples and pears) with their skins.
• juices contain very little fiber
Tips to increase fiber intake:
• Eat fresh and dried fruit for snacks.
• Eat fruits (such as apples and pears) with their skins.
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legumes
Many provide about **6** to **8** g of fiber per serving:
• ½ c cooked, black beans, kidney beans, pinto beans
Some provide about 5 g of fiber per serving:
• ½ c cooked garbanzo beans, great northern beans, lentils
Tips to increase fiber intake:
• Add to soups, salads, and casseroles.
• ½ c cooked, black beans, kidney beans, pinto beans
Some provide about 5 g of fiber per serving:
• ½ c cooked garbanzo beans, great northern beans, lentils
Tips to increase fiber intake:
• Add to soups, salads, and casseroles.
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alcohol
a chemical compound structurally similar to carbohydrates, with one or more hydroxyl (-OH) group
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alcohol measurements
• One standard **drink** is the amount of a beverage that provides approximately **0.5 fl. Oz (14 grams**) of pure alcohol
− **12 oz** of **beer**
− **4-5 oz** of **wine**
− **1.5 oz** of **80-proof whiskey, scotch, gin, or vodka**
▪ __Proof__ is a **measure of the alcohol content of a liquid**
− **12 oz** of **beer**
− **4-5 oz** of **wine**
− **1.5 oz** of **80-proof whiskey, scotch, gin, or vodka**
▪ __Proof__ is a **measure of the alcohol content of a liquid**
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alcohol
_ provides energy, but not nutrients
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moderate alcohol consumption
− Average of ≤ 1 standard drink/day for women
− Average of ≤ 2 standards drinks/day for men
− Average of ≤ 2 standards drinks/day for men
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causes of chronic and excess alcohol consumption
− Depressed nervous system
− Is toxic to the liver and other body cells
− Can lead to health and social problems
− Is toxic to the liver and other body cells
− Can lead to health and social problems
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people who should always avoid alcohol
− Women who are or may become pregnant
− Women who are breastfeeding
− People with a history of alcoholism
− People taking medications that interact with alcohol
− Individuals driving, operating machinery, or engaging in other tasks that require attention and coordination
− Women who are breastfeeding
− People with a history of alcoholism
− People taking medications that interact with alcohol
− Individuals driving, operating machinery, or engaging in other tasks that require attention and coordination
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benefits of alcohol
• **Potential reduced cardiovascular risks**:
− **increased** HDL (“good” cholesterol)
− **lower** LDL (“bad” cholesterol)
− **lower** Abnormal blood clot formation
• **Resveratrol**
− **Phytochemical** found in red wines, grapes, and nuts
−May lower risk for certain chronic diseases (**diabetes, heart disease, and liver disease**)
− **increased** HDL (“good” cholesterol)
− **lower** LDL (“bad” cholesterol)
− **lower** Abnormal blood clot formation
• **Resveratrol**
− **Phytochemical** found in red wines, grapes, and nuts
−May lower risk for certain chronic diseases (**diabetes, heart disease, and liver disease**)
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risks of alcohol
• Is linked to **increased** risk for:
− **Breast cancer**
− **Hypertension**
− **Hemorrhagic stroke**
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• May **increase total energy** intake, increasing the risk of **overweight** or **obesity**
− Alcoholic beverages fail to trigger the satiety response
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• Potential alcohol-drug interaction
− **Magnifies** the effect of drug
− **Increases** the risk of GI bleeding, stomach bleeding, or liver damage
− **Breast cancer**
− **Hypertension**
− **Hemorrhagic stroke**
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• May **increase total energy** intake, increasing the risk of **overweight** or **obesity**
− Alcoholic beverages fail to trigger the satiety response
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• Potential alcohol-drug interaction
− **Magnifies** the effect of drug
− **Increases** the risk of GI bleeding, stomach bleeding, or liver damage
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alcohol digestion and absorption
• Alcohol requires **no digestion**, specific transport/absorption mechanisms
− Rapidly **absorbed through GI tract**
− Stomach absorbs **20%**, remainder absorbed in **small intestine**
• Absolute priority is to metabolize, as it cannot be stored in the body
− Body metabolizes alcohol before **any other nutrient**
▪ Potential for nutrient deficiencies
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− Rapidly **absorbed through GI tract**
− Stomach absorbs **20%**, remainder absorbed in **small intestine**
• Absolute priority is to metabolize, as it cannot be stored in the body
− Body metabolizes alcohol before **any other nutrient**
▪ Potential for nutrient deficiencies
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