Chapter 13: Nutrition Basics
Core Concepts in Health 16th ed.
Vocabulary
==Essential nutrients:== body requires six classes of essential nutrients—proteins, fats, carbohydrates, vitamins, minerals, and water; about 45 essential nutrients.
==Macronutrient:== include proteins, fats, carbohydrates, vitamins, minerals, and water.
==Micronutrient:== vitamins and minerals needed by the body in very small amounts.
==Energy:== amount of energy in food is expressed in kilocalories (kcal).
- Energy is the capacity to do work; calories are used to measure energy.
- Fat supplies the most energy per gram (9 calories) followed by protein and carbohydrate (4 calories per gram).
==Protein:== form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes.
- Amino acids are the building blocks of proteins
- Protein sources are considered “complete” if they supply all essential amino acids in adequate amounts and “incomplete” if they do not.
- Most animal proteins are complete; most plant proteins, such as legumes and nuts, are incomplete.
- Adequate daily intake of protein for adults is 0.8gram per kilogram of body weight.
==Hydrogenation:== turns unsaturated fatty acids into more-solid fats to extend shelf life and prevent separation of fatty oil. These solid fats are highly saturated.
- changes some unsaturated fatty acids to trans fatty acids. It is done to transform liquid oil into margarine or vegetable shortening.
==Trans fatty acid:== hydrogenation changes unsaturated fatty acids to trans fatty acids. It is done to transform liquid oil into margarine or vegetable shortening.
==Low-density Lipoprotein:== low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) [Trans Fats increase this]
==High-density Lipoprotein:== high-density lipoprotein (HDL) cholesterol (“good” cholesterol) [Trans Fats decrease this]
==Carbohydrate:== supply energy to the brain, nervous system, and blood, as well as provide fuel for high-intensity exercise.
==Fat:== most concentrated source of energy; they represent stored energy and provide insulation and support for body organs
==Whole grain:== Before they are processed, all grains are whole grains consisting of the following: Germ (inner layer), Endosperm (middle layer), Bran (outer layer)
==Dietary fiber:== nondigestible carbohydrates that are present naturally in grains, fruits, legumes, and vegetables.
==Vitamin:== organic substances required in small amounts to regulate various processes within living cells.
==Mineral:== inorganic elements required in small amounts.
==Antioxidant:== Free radicals, substances that damage cells and mutate genes, have been implicated in aging, cancer, and cardiovascular and other degenerative diseases.
prevent or reduce the formation of free radicals; others remove free radicals from the body
==Phytochemical:== Antioxidants are a particular type of phytochemical, a substance found in plant foods that may help prevent chronic disease.
==Cruciferous vegetable:== such as broccoli and cauliflower, contain sulforaphane which may render some carcinogenic compounds harmless.
==Vegetarian:== severely restrict or totally eliminate foods of animal origin from their diet.
==Vegan:== eat only plant food.
==Lacto-ovo-vegetarian:== eat plant foods, dairy products, and eggs.
==Genetically Modified Organism (GMO):== In genetic engineering, genes in a plant, animal, or microorganism are added, rearranged, or replaced to change its characteristics.
==1. Which nutrients are essential?==
- Proteins, fats, carbohydrates, vitamins, minerals, and water
- There are about 45 essential nutrients that must be obtained from food.
@@2. Which nutrients supply energy (calories) and how many calories per gram?@@
- Fat supplies 9 calories per gram
- Protein and Carbohydrate supply 4 calories per gram
3. How many amino acids and how many are essential?
- 20 common amino acids are found in food proteins.
- 9 amino acids are essential.
%%4. What are the main functions of protein, carbohydrate, and fat in the body?%%
- Protein: form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes.
- Carbohydrate: supply energy to the brain, nervous system, and blood, as well as provide fuel for high-intensity exercise.
- Fat: most concentrated source of energy; they represent stored energy and provide insulation and support for body organs.
^^5. What is the recommended daily intake of protein, carbohydrate, and fat according to DRI recommendations?^^
- Protein: 0.8 gram per kilogram of body weight
- Carbohydrate: 130 grams needed to meet dietary needs
- 45% to 65% of total daily calories.
- 225–335 for someone who consumes 2000 calories a day
- Fat:
- Men need 17 grams of linoleic acid and 1.6 grams of alpha linolenic acid per day.
- Women need 12 grams of linoleic acid and 1.1 grams of alpha-linolenic acid per day.
- 20% to 35% of total calories.
- Omega-6 fatty acids (5–10% of total calories)
- Omega-3 fatty acids (0.6–1.2% of total calories)
==6. Saturated fats are found in which foods?==
- Red meats (hamburger, steak, roasts), whole milk, cheese, and hot dogs or luncheon meats
@@7. Common sources of complex carbohydrates?@@
- Starches and most types of dietary fiber.
8. Good sources of fiber?
- Fruits, legumes, oats, and barley: lower blood glucose and cholesterol levels.
- Wheat, other grains and cereals, and vegetables: cellulose and other fiber that helps prevent constipation.
- Psyllium: intestinal health and helps control glucose and cholesterol levels.
%%9. Good sources of protein?%%
- Meat, poultry, fish, dried beans and peas, eggs, nuts, seeds, and processed soy foods
^^10. In which process are trans fatty acids created?^^
- Hydrogenation also changes some unsaturated fatty acids to trans fatty acids. It is done to transform liquid oil into margarine or vegetable shortening.
==11. Difference between whole grains and refined grains? Which is more nutritious?==
Unrefined carbohydrates (whole grains):
- Parts of Whole Grains
- Germ (inner layer)
- Endosperm (middle layer)
- Bran (outer layer)
- Reduced risk of heart disease, diabetes, and cancer, and plays an important role in gastrointestinal health and body weight management.
Refined (or processed) carbohydrates
- The refinement of whole grains transforms whole-wheat flour into white flour, brown rice into white rice, etc.
- Retain the calories of their unrefined counterparts but tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds.
@@12. Foods high in sodium?@@
- Salt, soy sauce, salted foods, tomato juice
13. Dietary changes to help reduce high blood pressure.
- It is tailored with special attention to sodium, potassium, and other nutrients of concern.
- Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol.
%%14. Primary function of vitamins and minerals?%%
- Vitamins: organic substances required in small amounts to regulate various processes within living cells.
- Minerals: Help regulate body functions, Aid in the growth and maintenance of body tissues, Help in energy release.
^^15. Which are the fat soluble vitamins? The antioxidant vitamins?^^
- Four are fat-soluble (A, D, E, and K)
- Fat-soluble vitamins are stored in the liver and in fat tissues rather than excreted.
- Antioxidant vitamins: vitamins C and E and selenium
==16. Importance of folic acid and pregnancy.==
- Women of child bearing age should get 400 micrograms a day of folic acid.
- Important in red blood cell formation and for healthy cell growth and function
- Crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
@@17. Which are the major minerals?@@
- Calcium, phosphorus, magnesium, sodium, potassium, and chloride.