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the scientific study of nutrients and how the body uses them and the study of human behaviors related to food and eating. Has foundations in Biology, Chemistry, & Physiology
Nutrition
The usual pattern of food choices - combination of all the foods/beverages consumed
Diet
(in both solid and liquid forms) products derived from plants and/or animals that can be taken into the body/consumed and yield energy & nutrients
Food
Chemicals necessary for proper body functioning used by the body to provide energy, structural materials and regulating agents to support growth, maintenance, and repair of tissues. May be organic or inorganic. 6 classes.
Nutrient
indispensable nutrients; nutrients a person must obtain from food because the body cannot make a sufficient quantity for itself in order to meet psychological needs. Lack causes deficiency disease.
Essential Nutrient
The amounts of various substances in food needed by an organism to sustain healthy life
Nutrient Requirement
a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases
Phytonutrient
any of various biologically active compounds found in plants
Phytochemical
foods that contain bioactive components that provide health benefits beyond their nutrient contributions
Functional Foods
o Carbohydrates
o Lipids/Fats
o Proteins
o Vitamins
o Minerals
o Water
6 classes of nutrients
water
What makes up the largest proportion of the body?
the building blocks for body tissues, maintenance and repair + energy to fuel our bodies (need large amounts)
Macronutrient
cofactors (minerals) and coenzymes (vitamins)
(need small amounts)
Micronutrient
carbs, fats, proteins
Macronutrients
vitamins, minerals
Micronutrients
consisting of carbon-based compounds
Organic
consisting of non-carbon-based compounds such as metals or gases
Inorganic
Calories
How is food energy is measured?
Macronutrients (carbs, fats and proteins)
Which of the six classes of nutrients can yield energy when metabolized in the body?
Micronutrients (vitamins and minerals) & water
Which classes cannot yield energy when metabolized?
alcohol provides energy, but has no nutritional value
What non-nutrient beverage also provides energy?
fats, proteins, and carbs
Energy yielding nutrients
alcohol
Non-nutrients
fats: 9kcal/gram
proteins and carbs: 4kcal/gram
calories per gram of energy yielding nutrients
alcohol: 7kcal/gram
calories per gram of non-nutrients
fruits
vegetables
grains
protein foods
dairy/milk products
Food groups:
discretionary calories
Non-food group foods:
smallest amount of a nutrient that maintains a defined level of nutritional health
Nutrient requirement:
Lack of nutrient or nutrients, can cause chronic diseases EXAMPLE: lack of iron can cause anemia
Nutrient deficiency:
occurs when an excess amount of a nutrient does harm to organ(s)
Nutrient toxicity:
Recommended Dietary Allowances
Standards for recommended daily intake of several nutrients
RDAs:
98% of population (2 SD) is too high for many people, but too low for 2%
% of population RDA applies to & why:
Recommendations apply to healthy people
Who is the RDA recommended for?
The may apply to sick people, but they will need adjustments
Can the RDA apply to sick people?
ranges of carbs, fat, and protein intakes that provide adequate amounts of vitamins and minerals (Protein 10%-35%, Fat 20%-35% Carbohydrates: 45%-65%)
Acceptable AMDR:
Can reduce the risk of developing certain chronic diseases related to diet--such as, heart disease and type 2 diabetes
Benefits of AMDR:
diseases that last a short amount of time, comes on rapidly, and is accompanied by distinct symptomsis
Acute diseases:
diseases that last three months or more, generally cannot be prevented by vaccines or cured by medication, nor do they just disappear
Chronic diseases:
Characteristics that increase a person's chances of developing a disease
Risk factor:
the person with one risk factor is less likely to develop disease while the person with five risk factors is much more likely to develop disease
1 RF vs 5 RFs:
o What motivates author/seller? (aka money intent or health benefit)
o Who is the source?
o What is the source?
What are some questions you need to ask when you read health and nutrition related information in the media?
quick and easy solution
too good to be true
scare tactic
attack on scientist
testimonials
vague sources
What are some red-flags to look for that might be an indication that the information or claims for a product being sold are unreliable?
Adequacy
Balance
Control of Calories
Moderation
Variety
What are the principles of diet planning?
must meet the specific needs of the individual in order to supply the nutrients our body needs without doing harm to the body or over/under supplying specific nutrients
Why are they important?
fruits
vegetables
grains
protein foods
milk and milk products
oils
discretionary calories
What are the food groups?
fruits: oranges, bananas, strawberries
vegetables: carrots, cucumbers, peppers
grains: bread, oatmeal
protein foods: steak, pork, bacon
milk and milk products: milk, cheese, butter
oils: peanut oil, vegetable oil, coconut oil
discretionary calories: calories you can use on anything
What are some common foods in each food group?
it is important to count calories so that we know whether or not we are providing our bodies with the correct amount of calories as well as nutrients to remain healthy
Why is control of calories important?
gain weight
What will happen if you consume more calories than your body needs?
lose weight
What will happen if you consume less calories than your body needs?
nutrients provided by a food relative to the calories/energy in food
o Nutrient density:
amount of energy provided relative to the weight of the food
Energy density:
fruit
eggs
fat-free or low-fat dairy
whole grains
Examples of ND Foods:
donut
soda
Less ND:
strawberries
milk
More ND:
Foods that consist mostly of carbs and fats with little nutrient content
(there are a lot of calories)
What is an empty calorie food?
excess calories to enjoy once your required nutrient needs are met, or any foods you choose (don't have to be unhealthy)
Discretionary calories:
pastries
ice cream
cakes
sugar
salad dressings
Discretionary calorie foods:
- follow a healthy eating pattern across the lifespan
- focus on variety, nutrient density, and amount
- limit calories from added sugars & saturated fats
- reduce sodium intake shift to healthier food & beverage choices
- support healthy eating patterns for all
What are the Dietary Guidelines for Americans?
Americans ages 2 years and older
Who are the Dietary guidelines for?
These guidelines apply to those who are at increased risk of or already have chronic diseases
Do the guidelines apply only to healthy people or also to people with chronic diseases?
- to help attain and maintain a healthy weight
- reduce risk/improve management of chronic diseases
- promote overall health
What is the overall purpose (aim) of the Dietary Guidelines?
A representation of the daily recommended portions of each food group
What is the MyPlate Icon?
To encourage a healthy diet
Why was the MyPlate icon created?
fruits, vegetables, protein foods, grains, and dairy
What food groups are on the MyPlate icon?
- ½ of the plate is for fruits and veggies (more veggies)
- ½ of the plate is for grains and protein (more grains)
- A glass of milk is placed off to the side
How are the food groups on the MyPlate icon proportioned?
information located on a package of food that contains a variety of information regarding the nutritional value of the food
What is a food label. Know how to read/interpret the Nutrition Facts section of a food label?
- serving size/number of servings per container
- calorie information and quantity of nutrients per serving
- quantities of nutrients as % daily values
- daily values reminder for selected nutrients
- calories per gram reminder
- ingredients in descending order of predominance by weight
What information is provided on a food label?
peanuts/tree nuts
milk products
soy
wheat
eggs
fish/shellfish
Common food allergens:
- mouth (tongue and salivary glands)
- esophagus
- stomach
- small intestine (duodenum, jejunum, ileum)
- large intestine
- rectum
- anus
Sequence of organs of the gi tract from beginning to end
liver, gallbladder, pancreas
Accessory organs of the GI tract
a process of transformation where solid and liquid foods are broken down into individual nutrient molecules that the body can use
What is digestion?
Mechanical and Chemical
What are the two types of digestion that occur in the gi tract?
refers to the physical treatments that food undergoes while it is in the intestinal tract
Mechanical digestion:
the breakdown of large nutrient molecules in food into smaller components, primarily by the action of stomach acid and various enzymes
Chemical digestion:
Saliva & Gastric Juices
What are some fluids that are secreted in the gi tract to aid digestion?
the uptake of nutrients from the gi tract by cells of the gi tract (enterocytes)
What is absorption?
nutrients & water
What is being absorbed in the GI tract?
the eliminations of waste and residual products of metabolism from the body
What is excretion?
fiber (undigestible) & unused nutrients
What is being excreted?
hollow space through which food and fluids can pass (digestive tract)
What is the lumen?
food is digested and nutrients are absorbed
What happens in the lumen?
nourish the body, provide immunity against intestinal diseases and foreign invaders, process most of what is consumes, and deal with toxins/poisons
What is the purpose of the GI tract?
it's a long tube-like structure
What is the shape of the GI tract?
Flexible muscles, and semi-permeable (can absorb nutrients, excrete enzymes, etc.)
Are the muscles of the gi tract flexible or rigid?
6 circular muscles surrounding sections of the GI tract that differentiate one section from another
What are sphincters?
periodically open and close to control the pace of movement of the GI tract components
What do sphincters do?
Lower Esophageal Sphincter: at bottom of esophagus, entrance to stomach (also known as the cardiac sphincter)
Pyloric Sphincter: where bolus leaves stomach
The lower esophageal sphincter and the pyloric sphincter are two important sphincters whose functioning can impact a person's comfort level after eating. What is their role in the gi system?
The appendix acts as a reserve for "good" bacteria. During a time of illness "good" bacteria is killed off and the appendix is able to help re-colonize the lower intestinal tract.
What role does the appendix play?
Digestive & Immune
To which body 'system' does the appendix belong? (gi, vascular, neurologic, immune, endocrine, etc.)
the "ball" of food formed in the mouth that travels down the esophagus to be broken down in the stomach
What is a bolus?
the acidic liquid found in the stomach
What is chyme?
In the stomach; food enters stomach as bolus and leaves as chyme
When/where does food change from a bolus to chyme?
rhythmic contractions created by circular and longitudinal muscles working together to move food along the GI tract contents
What is peristalsis?
promotes contact with absorptive cells and causes segmentation to mix chyme
Why is peristalsis important?
the stretching and contracting of the muscles of the GI tract
What is motility?
keeps food moving through the GI tract, faster speeds up movement
Why is motility important?
speed up
Does increasing motility speed up or slow down gi tract contents?
slow down
Does decreasing motility speed up or slow down gi tract contents?
secretes various but distinct fluids (secretions)
The Gi tract
has a specific purpose
Each part of the GI tract
