Chapter 13: Nutrition Basics 

Core Concepts in Health 16th ed.

Vocabulary

1. ==Essential nutrients:== body requires six classes of essential nutrients—proteins, fats, carbohydrates, vitamins, minerals, and water; about 45 essential nutrients.

2. ==Macronutrient:== include proteins, fats, carbohydrates, vitamins, minerals, and water.

3. ==Micronutrient:== vitamins and minerals needed by the body in very small amounts.

4. ==Energy:== amount of energy in food is expressed in kilocalories (kcal).

   1. Energy is the capacity to do work; calories are used to measure energy.
   2. Fat supplies the most energy per gram (9 calories) followed by protein and carbohydrate (4 calories per gram).

5. ==Protein:== form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes.

   1. Amino acids are the building blocks of proteins
   2. Protein sources are considered “complete” if they supply all essential amino acids in adequate amounts and “incomplete” if they do not.
   3. Most animal proteins are complete; most plant proteins, such as legumes and nuts, are incomplete.
   4. Adequate daily intake of protein for adults is 0.8gram per kilogram of body weight.

6. ==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.

   1. changes some unsaturated fatty acids to trans fatty acids. It is done to transform liquid oil into margarine or vegetable shortening.

7. ==Trans fatty acid:== hydrogenation changes unsaturated fatty acids to trans fatty acids. It is done to transform liquid oil into margarine or vegetable shortening.

8. ==Low-density Lipoprotein:== low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) [Trans Fats increase this]

9. ==High-density Lipoprotein:== high-density lipoprotein (HDL) cholesterol (“good” cholesterol) [Trans Fats decrease this]

   10. ==Carbohydrate:== supply energy to the brain, nervous system, and blood, as well as provide fuel for high-intensity exercise.

   11. ==Fat:== most concentrated source of energy; they represent stored energy and provide insulation and support for body organs

   12. ==Whole grain:== Before they are processed, all grains are whole grains consisting of the following: Germ (inner layer), Endosperm (middle layer), Bran (outer layer)

   13. ==Dietary fiber:== nondigestible carbohydrates that are present naturally in grains, fruits, legumes, and vegetables.

   14. ==Vitamin:== organic substances required in small amounts to regulate various processes within living cells.

   15. ==Mineral:== inorganic elements required in small amounts.

   16. ==Antioxidant:== Free radicals, substances that damage cells and mutate genes, have been implicated in aging, cancer, and cardiovascular and other degenerative diseases.

   17. prevent or reduce the formation of free radicals; others remove free radicals from the body

   18. ==Phytochemical:== Antioxidants are a particular type of phytochemical, a substance found in plant foods that may help prevent chronic disease.

   19. ==Cruciferous vegetable:== such as broccoli and cauliflower, contain sulforaphane which may render some carcinogenic compounds harmless.

   20. ==Vegetarian:== severely restrict or totally eliminate foods of animal origin from their diet.

   21. ==Vegan:== eat only plant food.

   22. ==Lacto-ovo-vegetarian:== eat plant foods, dairy products, and eggs.

   23. ==Genetically Modified Organism (GMO):== In genetic engineering, genes in a plant, animal, or microorganism are added, rearranged, or replaced to change its characteristics.

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==1. Which nutrients are essential?==

• Proteins, fats, carbohydrates, vitamins, minerals, and water
• There are about 45 essential nutrients that must be obtained from food.

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@@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

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3. How many amino acids and how many are essential?

• 20 common amino acids are found in food proteins.
• 9 amino acids are essential.

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%%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.

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^^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)

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==6. Saturated fats are found in which foods?==

• Red meats (hamburger, steak, roasts), whole milk, cheese, and hot dogs or luncheon meats

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@@7. Common sources of complex carbohydrates?@@

• Starches and most types of dietary fiber.

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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

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^^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.

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==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.

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• 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.

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@@12. Foods high in sodium?@@

• Salt, soy sauce, salted foods, tomato juice

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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.

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%%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.

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^^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

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==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.

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@@17. Which are the major minerals?@@

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

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