HTH 100 Exam #3

Chapters 10-13

Nutrition

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

Essential Nutrients

45 nutrients we must get from food

Macronutrients

Important nutrients required in relatively large amounts (protein, fat, carbohydrates, water)

Micronutrients

Important nutrients required in minute amounts (vitamins and minerals)

Digestion

The process of breaking down foods into compounds the body can use

Kilocalories (kcal)

The measure of energy in food

• One kcal is the heat needed to raise the temperature of one liter of water by one degree celsius

Energy

The capacity to do work

Fat Energy

9 cal/gram

Protein Energy

4 cal/gram

Carbohydrate

4 cal/gram

Nutrient Density

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

Carbohydrates

Supply energy for blood cells; can be simple or complex

Monosaccharides

Single sugar molecule

• Glucose

• Fructose

• Galactose

SIMPLE CARB

Disaccharides

Pairs of single sugars

• Sucrose

• Maltose (malt sugar)

• Lactose

SIMPLE CARB

Complex Carbohydrates

Multiple sugar units

• Starches

• Fiber

Glucose

What the body breaks carbs down to for absorption

Glycogen

A complex carb stored in liver and muscles

Whole Grains

All grains are ___ before processing

• Inner: Germ

• Middle: Endosperm

• Outer: Bran

What happens to carbs during processing?

Germ and bran are removed, leaving only starchy endosperm

Refined Carbohydrates

Low in fiber, vitamins, minerals, and other beneficial compounds

Added Sugars

Sweeteners added to processed foods

Recommended Carb Intake

130 grams needed to meet the body’s requirements for essential carbs

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

Fats (Lipids)

The most concentrated source of energy

• Store energy; provide insulation and support

• Major fuel during rest and light activity

Fat Essentials

• Linoleic Acid (Omega-6)

• Alpha-Linoleic Acid (Omega-3)

Triglycerides

Most fats in foods

• Saturated, unsaturated, monounsaturated, polyunsaturated

• Dominant type of fatty acid determines the fat’s characteristics

Saturated

• Animal fats

• Butter, cheese, other dairy products

• Palm and coconut oils

Monounsaturated

• Olive, canola, and safflower oils

• Avocados, olives

• Egg yolks

• Peanut butter

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

Polyunsaturated (Omega-3)

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

• Canola and soybean oils

• Tofu

• Walnuts

• Flaxseeds

• Dark green leafy Vegetables

Polyunsaturated (Omega-6)

• Corn, soybean, and cottonseed oils

• Often used in margarine, mayonnaise, and salad dressing

Hydrogenation

Changes unsaturated fatty acids into trans fatty acids

Recommended Fat Intake

• Limits for total fat, saturated fat, and trans fat intake have been set at 20-35% of total calories

• Recent <10% of total cals

Proteins

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

Amino Acids

Building blocks of protein

• 9 essential

• 11 nonessential (body can produce them)

Complete Proteins

Provide all essential amino acids

• Most animal proteins are complete proteins

Recommended Protein Intake

• 0.8 gram per kilogram of body weight

• AMDR: 10-35% of total calorie intake

Fiber

Nondigestible carbohydrate that presents itself naturally

Soluble (Viscous) Fiber

Can delay stomach emptying

• Oat bran

• Legumes

Insoluble Fiber

Increases fecal bulk and helps prevent constipation

Sources of Fiber

All plant foods

Recommended Fiber Intake

38g for men, 25g for women

Vitamins

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

13 Necessary Vitamins

Fat Soluble:

• A

• D

• E

• K

Water Soluble

• C

• B-complex vitamins

Vitamin Sources and Risks

Sources:

• Fruits, vegetables, and grains

Risks:

• A —> Night blindness

• C —> Scurvy

• D —> rickets

• B-12, folate, or B-6 —> Anemia

Minerals

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

17 Essential Minerals

Major Minerals (100+ mg per day):

• Calcium, phosphorus, magnesium, sodium, potassium, chloride

Trace Minerals:

• Copper, fluoride, iodide, iron, selenium, zinc

Human body is ____% water

50-60

Recommended Water Intake

Men:

• 3.7 liters; 3 from beverages

Women:

• 2.7 liters; 2.2 from beverages

Hyponatremia

Too much water

Antioxidants

Substances that can reduce the breakdown of food or body constituents by free radicals

Free Radical

An electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membrane and mutating genes

Phytochemicals

Substances found in plant foods that help prevent chronic disease

• Ex: Soy may help lower cholesterol levels, cruciferous vegetables render carcinogenic compounds harmless

Dietary Reference Intakes (DRIS)

Standards designed to prevent nutritional deficiencies and reduce the risk of chronic disease

DRI 4 Values

• Recommended Dietary Allowances (RDAs)

• Adequate Intake (AI)

• Estimated Average Requirement (EAR)

• Tolerable Upper Intake Level (UL)

Eating Pattern

Result of choices on multiple eating occasions over time

3 Healthy Eating Patterns

• Healthy U.S. Style Pattern

• Healthy Vegetarian Pattern

• Healthy Mediterranean-Style Pattern

What does DASH stand for?

Dietary Approaches to Stop Hypertension

• Eating plan to help people control high blood pressure

Vegans

No animal products

Lacto-Vegetarians

Eat dairy but no “flesh foods”

• Lacto-ovo —> add eggs

Partial/Semi Vegetarians

Chicken and seafood

Pesco-Vegetarians

Add fish

Foodborne Illness Fatalities

• 48 million illnesses

• 128,000 hospitalizations

• 3,000 deaths

Environmental Contaminants

Minerals, antibiotics, hormones, pesticides, industrial chemicals like polychlorinated biphenyls, metals, naturally occurring substances, and certain molds

Dangerous Additives

• Nitrates and nitrites

• Butylated hydroxynasiole (BHA) and butylated hydroxytoluene (BHT)

• Sulfites

Allergies

Adverse reactions of the body’s immune system to a food ingredient

90% Allergens

• Cow’s milk

• Eggs

• Peanuts

• Tree nuts

• Soy

• Wheat

• Fish

• Shellfish

• Sesame

Intolerances

Adverse reactions that don’t involve the immune system

Physical Fitness

The body’s ability to respond or adapt to the demands and stress of physical effort

Health-Related Fitness 5 Components

• Cardiorespiratory Endurance

• Muscular strength

• Muscular endurance

• Flexibility

• Body composition

Aerobic

Any exercise that requires oxygen to make energy for prolonged activity

Aerobic Capacity

The maximum volume of oxygen consumed by the muscles during exercise

Muscular Strength

The force a muscle can produce with a single maximum effort

• 1RM: 1 rep-max

Muscular Endurance

The ability to resist fatigue and sustain a given level of muscle tension

Flexibility

The ability of joints to move through their full range of motion

Body Composition

The proportion of fat and fat-free mass in the body

Skill-Related Fitness

The ability to perform a particular sport or activity

Physical Activity

Any movement carried out by the skeletal muscles requiring energy

Exercise

Planned, structured, repetitive body movement to improve or maintain physical fitness

Weekly Exercise Guidelines

• 150 minutes of moderate-intensity aerobic physical activity

• 75 minutes of vigorous-intensity aerobic physical activity

METs

Measures of the metabolic cost of an exercise

Isometric

Static exercises

Isotonic

Dynamic exercises

R.I.C.E.

Rest, Ice, Compression, Elevation

A.R.I.T.A.

Active Recovery Is The Answer

Set Point Theory

Our body’s are designed to maintain a stable “set point” despite the variability in energy intake and expenditure

Body Fat

The amount of adipose tissue that the body stores is a function of the number and size of adipose cells

Resting Metabolic Rate

Calories required while the body is at rest

Gherlin

Hormone stimulates appetite and food intake

• Hunger hormone

Leptin

An appetite regulator produced by fat cells

• Increases in the blood as fat tissue increases

• Suppresses appetite

Gut Microbiota

Intestinal flora helps digest food and produces vitamins

Body Fat Includes:

• Essential fat

• Fat stored in fat cells (adipose tissue)

• Fat located under the skin (subcutaneous fat) and around major organs (visceral fat)

BMI

Weight (Kgs)/ Height (Square inches) x 703 (the conversion factor)

• 18.5 - 24.9 = Healthy

• 25 - 29.9 = Overweight

• 30+ = Obesity

Android Obesity

Upper regions of the body, particularly the abdomen

Gynoid Obesity

Fat storage in hips, buttocks, and thighs

Type 1 Diabetes

The body’s immune system, triggered by viral infection or some other environmental factor, destroys the insulin-producing cells in the pancreas

Type 2 Diabetes

Strongly associated with excess body fat, pancreas does not produce enough insulin or body cells have become resistant

REDS

Condition of energy deficiency causing adverse affects on all bodily systems

Intuitive Eating

Listening to hunger cues and allowing your body to register that you feed it

Cardiovascular Disease (CVD)

The development of diseases that affect the heart and blood vessels

• Leading cause of death in the U.S.

• 695,000 American deaths annually

Cardiovascular System (CVS)

Consists of the heart and blood vessels, both arteries and veins that transport blood through the body