Basic Nutrition

Nutrients

Chemical substances in foods that are used by the body for growth and health

Food Security

Access at all times to a sufficient supply off safe, nutritious foods

Food Insecurity

Limited or uncertain availability of safe, nutritious foods, or the ability to acquire them in socially acceptable ways

Calorie

A unit of measure of the amount of energy supplied by food. Also known as the "kilocalorie" (kcal)

Essential Nutrients

Substances required for growth and health that cannot be produced or produced in sufficient amounts by the body. They must be obtained from the diet

Essential Nutrients

Nutrients required for growth and health that can be produced by the body from other components of the diet

Carbohydrates

Chemical substances in foods that consists of a single sugar molecule or multiples of sugar molecules in various foods

Proteins

Chemical substances in foods that are made up of chains of amino acids

Fats (lipids)

Components of food that are soluble in fat but not in water. Most are composed of glycerol attached to three fatty acids

Vitamins

Fourteen specific chemical substances that perform specific functions in the body

Minerals

Consists of 15 elements found in foods that perform particular functions in the body

Water

An essential component of the diet provided by food and fluid

Daily Values (DVs)

Scientifically agreed upon standards for daily intakes of nutrients from the diet developed for use on nutrition labels

Dietary Reference Intakes (DRIs)

This is the general term used for the nutrient intake standards for healthy people

Reccommended Dietary Allowances (RDAs)

These are levels of essential nutrient intake judged to be adequate to meet the known nutrient needs of practically all healthy persons while decreasing the risk of certain chronic diseases

Adequate Intakes (AI)

These are "tentative" RDAs. They are based on less conclusive scientific information than are the RDAs

Estimated Average Requirements (EARs)

These are nutrient intake values that are estimated to meet the requirements of half the healthy individuals in a group. Used to assess adequacy of intakes of population groups

Tolerable Upper Intake Levels (ULs)

These are upper limits of nutrient intake compatible with health. The ULs do not reflect desired levels of intake. Represent total, daily levels of nutrient intake from food, fortified foods, and supplements that should not be exceeded

Main source of readily available energy

Carbohydrates

What two simple sugars do carbohydrates consist of?

Monosaccharides and disaccharides

Complex Carbohydrates

Polysaccharides

Most common monosaccharides

Glucose (blood sugar), fructose (fruit sugar) and galactose

Most common disaccharides

Sucrose (glucose +fructose= common table sugar), Maltose (glucose+glucose= malt sugar), Lactose (glucose +galactose= milk sugar)

Polysaccharides include:

Starches (plant form of stored carbs), Glycogen (animal form of stored carbs) and most types of fiber

Carbohydrates provide ___ calories per gram (except fiber)

4

Dietary fiber provides ___ calories per gram (even tho fiber cannot be broken down by human digestive enzymes)

2

Where can some types of dietary fiber be digested?

By bacteria in the large intestine --- it will excrete fatty acids as a waste product of this digestion (they are then absorbed and used as a source of energy)

Main function of fiber...

To provide bulk for normal elimination (50 calories is a common intake amount)

Insulin Resistance

A condition in which cell membranes have a reduced sensitivity to insulin so that more insulin than normal is required to transport a given amount of glucose in cells

Type 2 Diabetes

A disease characterized by high blood glucose levels due to the body's inability to use insulin normally, to produce enough insulin, or btoh

Glycemic Index

A measure of the extent to which blood glucose is raised by a 50-gram portion of a carbohydrate-containing food compared to 50 grams of glucose or white bread

Amino Acids

The "building blocks" of protein. Contain nitrogen unlike carbs and fats

Kwashiorkor

A severe form of protein-energy malnutrition in young children. It is characterized by swelling, fatty liver, susceptibility to infection, profound apathy, and poor apetite

Fatty Acids

The fat-soluble components of fats in foods

Glycerol

A component of fats that is soluble in water. It is converted to glucose in the body

Essential Fatty Acids

Components of fat that are required part of the diet. (linoleic and alpha-linolenic acids)Both contain unsaturated fatty acids

Prostaglandins

A group of physiologically active substances derived from the essential fatty acids. They are present in many tissues and perform such functions as the constriction of dilation of blood vessels and stimulation of smooth muscles and the uterus

Thromboxanes

Biologically active substances produced in platelets that increase platelet aggregation (and therefore promote blood clotting), constrict blood vessels, and increase blood pressure

Postacyclins

Biologically active substances produced by blood vessel wall that inhibit platelet aggregation (and therefore blood clotting), dilate blood vessels, and reduce blood pressure

Saturated Fats

Fats in which adjacent carbons in the fatty acid component are linked by single bonds

Unsaturated Fats

Fats in which adjacent cardbons in one or more fatty acids are linked by one or more double bonds

Monounsaturated Fats

Fats in which only one pair of adjacent carbond in one or more of its fatty acids is linked by a double bond

Polyunsaturated Fats

Fats in which more than one pair of adjacent cardbons in one or more of its fatty acids are linked by two or more double bonds

Trans Fat

A type of unsaturated fat prsent in hydrogenated oils, margarine, shortening, pastries, and some cooking oils that increase the risk of heart

Cholesterol

A fat-soluble, colorless liquid primarily found in animal products

Coenzymes

Chemical substances that activate enzymes

Metabolism

The chemical changes that take place in the body. The conversion of glucose to energy or body fat that is an example of metabolic process

Antioxidents

Chemical substances that prevent or repair damage to cells caused by exposure to oxidizing agents such as oxygen, ozone, and smoke and to other oxidizing agents normally produced in the body

Phytochemicals

Chemical substances in plants, some of which affect body processes in humans that may benefit health

Homeostasis

Constancy of the internal environment. The balance of fluids, nutrients, gases, temperature, and other conditions needed to ensure ongoing

Malnutrition

Poor nutrition resulting from an excess or lack of calories or nutrients

Primary Malnutrition

Malnutrition that results directly from inadequate or exfessive dietary from inadequate or excessive dietary intake of energy or nutrients

Secondary Malnutrition

Malnutrition that results from a condition rather than primarily from dietary intake (disease, surgical procedure, etc.)

Autoimmune Disease

A disease related to the destruction of the body's own cells by substances produced by the immune system that mistakenly recognizes certain cell components as harmful

Chronic Disease

Slow-developing, long lasting diseaess that are not contagious- can be treated but not always cured (cancer, heart disease, diabetes, etc.)

Hypertension

High blood pressure. It is defined as blood pressure exerted inside blood vessel walls that typically exceed 140/90 mmHg

Stroke

An event that occurs when a blood vessel in the brain ruptures or becomes blocked

Alzheimer's Disease

A brain disease that represents the most common form of dementia- characterized by memory loss

Chronic Inflammation

Low-grade inflammation that lasts weeks, months, or years. Inflammation is the first response of the body's immune system to infectious agents, toxins, or irritants

Oxidative Stress

A condition that occurs when cells are exposed to more oxidizing molecules (such as free radicals) than to antioxidant molecules that neutralize them. Overtime can cuase damange to lipids, DNA, cells, and tissues

Osteoporosis

A condition in which low bone density or weak bone structures lead to an increased risk of bone fracture

Nutrient Dense foods

Foods that contain relatively high amounts of nutrients compared to their caloric value

Empty-Calorie foods

Foods that provide an excess of calories relative to their nutrient content

Dietary Supplements

Any product intended to supplement the diet, including vitamin and mineral supplements, proteins, enxymes, amino acids, fish oils, fatty acids, etc.

Enrichment

The replacement of thiamin, riboflavin, niacin, and iron that are lost when grains are refined

Fortification

The addition of one or more vitamins or minerals to a food product

Functional Foods

Generally taken to mean food, fortified foods, and enhanced food products that may have health benefits beyond the effects of essential nutrients they contain

Prebiotics

Certain fiberlike forms of indigestible carbohydrates that support the growth of beneficial bactieria in the lower intestine

Probiotics

Strains of lactobacillus and bifidobacteria that have beneficial effects on the body. Also called "friendly bacteria"

Functional Foods (neutraceuticals)

foods that have health-promoting and/or disease-preventing properties beyond basic nutritional functions (taking out lactose in milk)

Anthropometry

The science of measuring the human body and its parts

Vitamins are classified as

Fat or water soluble

Diets high in concentrated sweets are directly related to....

Tooth decay

A nutrient that must be provided in the diet because the body cannot make it..

Essential

Where in the human body is glucose stored?

Skeletal muscle and liver

Pancreas

Insulin is synthesized and released by the..

Amino acids differ in their...

Side chains

A triglyceride consists of..

3 fatty acids attached to a glycerol

Lipids are transported through the body via

Lipoproteins

Cooking an egg alters its appearance due to

Denaturation

Primary source of Vit. D for adults

Fortified Milk

The DASH diet was developed for individuals with

Hypertension

Negative nitrogen balance with

A fever or infection

Interstitial fluid consists of

The fluid found in between cells

Estimated Average Requirement (EAR) means..

An intake value that meets the nutrient needs of half the healthy individuals in a group

Energy expended to sustain vital bodily functions, such as respiration is called..

Basal Metabolic Rate

The most important nutrient for an athlete is

Water

Calcium

Most abundant mineral in the body

Glucose and Fructose

What two monosaccharides are found in Sucrose?

Sucrose=

Table sugar

The dificiency disease associated with a lack of vitamin C is..

Scurvy

pH = 2.0 is assocaited with the..

Stomach

The majority of the bodies water is absorbed here

The colon

The majority of peptic ulcers are due to...

H-pylori bacteria

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.