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nutrition test 1

Terms in this set (188)

grow, raise, catch kill, or purchase

most people around the world make food choices based on what they can

the principal motivator of food consumption

a substance in food that provides energy and structure to the body and regulates body processes
-substances in food necessary to support life

nutrient density

a measure of the nutrients provided by a food relative to its relative content

fortified foods

in addition to nutrients that occur naturally in foods, we obtain nutrients from _ _

-the addition of nutrients to foods
-vitamin d added to milk
-b vitamins and iron added to grains

dietary supplements

a product sold to supplement the diet; may include vitamins, minerals,. amino acids, fatty acids, enzymes herbs, or other substances

provides nutrients but do not offer all of the benefits of Whole Foods

yield energy & nutrients

products derived from plants or animals that can be taken into the body to yield _ & _ for the maintenance of life and growth and repair of tissues

contains substances that can be beneficial for health

-a substance found in plant foods that may have health-promoting properties

substances form animal foods with health promoting properties

Cholesterol-free eggs, lactose-free milk, calcium-fortitfied juice, yogurt (good bacteria added)

examples of foods that contain substances that provide health benefits beyond their nutrient contributions (designer foods, nutraceuticals)

may reduce the risk of heart disease and cancer

breakfast cereal with flaxseed

helps reduce cholesterol levels and the overall risk of heart disease

Reduce blood pressure and other risk factors for heart disease

reduces blood cholesterol levels and they overall risk of heart disease

reduces the risk of age-related blindness (macular degeneration)

margarine with added plant sterols

reduces blood cholesterol levels

may reduce the risk of heart disease

reduces blood cholesterol

orange juice with added calcium

helps prevent osteoporosis

reduces risk of heart disease

may reduce the risk of certain types of cancer

whole grain bread

reduces risk of cancer, heart disease, obesity, and diabetes

personal preference, comfort, availability, affordability, family traditions, cultural, environment, health, allergies, weight, chronic diseases, social interactions

what determines food choices?

carbs, proteins, lipids (fats), vitamins, minerals, water

six classes of nutrients

essential nutrients

-Needed from outside of the body (from food) because the body either cannot make them or cannot make them in sufficient amounts
-All six classes of nutrients are essential
-nutrients that must be provided by the diet

energy. structure, regulation

functions of nutrients

the fuel our cells used to do work

muscles, bones, water, tendons, etc.

body temp, blood pressure, hormones, etc.

needed in large quantities
-carbs
-protein
-lipids (fats)
-water

needed in smaller quantities
-vitamins
-minerals

inorganic nutrients

chemical compositions of _ _ are minerals and water (don't contain carbon)

organic nutrients

chemical compositions of _ _ are vitamins, carbs, protein, lipids (contain carbon)

sugars, starches, fiber

-saturated, monounsaturated, polyunsaturated omega-3 and 6, cholesterol

-found in most food groups
-numerous of them play various roles in the body

-B12, vitamin c, niacin, vitamin d

iron, magnesium, calcium, zinc

-unit of measure of the amount of energy in a food
-not a substance present in food
-they are not like vitamins or minerals or fat
since they units of measure they do not QUALIFY as a nutrient
_ =kilocalorie=1000 calories

energy-yielding nutrients

are those that provide calories to the body

provides 4 calories per gram

provides 9 calories per gram

provides 4 calories per gram

any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients
-over or under nourished

each of us inherits a unique combination of _. units of a larger molecule called DNA that are responsible for inherited traits
-some of these affects your risk of developing chronic diseases

variety balance moderation

-high in fruits, whole grains
-plenty of water
-moderate in calories, sodium, sugar, alcohol
-low in unhealthy fats (trans fat, saturated fats, cholesterol)

choosing a variety of foods important because no single food can provide all the nutrients the body needs for _ _

choosing foods from different food groups and choosing different foods within each group

healthy choices

Balance unhealthy choices with _ _

calories burned

Balance calories in with

Balance foods within

a _ diet balances healthy foods with unhealthy ones and balances the amount of Calories with the amount you burn doing daily activities

not overdoing it; not having too many calories, saturated fats, sugar, salt, alcohol

scientific method

-the systematic, unbiased approach that allows any science to acquire new knowledge & correct & update previous knowledge
-is used to develop nutrient recommendations, understand the functions of nutrients, and learn about the role of nutrition in promoting health & preventing disease

science of nutrition is constantly _

QUESTIONS TO ASK ABOUT NUTRITION DATA

-Does it seem too good to be true?
-Who is providing the information? Do they have something to gain? Who performed the study?
-Are there other studies that support this information?

PEER REVIEW NUTRITION JOURNALS

The American Journal of Clinical Nutrition
•The Journal of the Academy of Nutrition and Dietetics
•The New England Journal of Medicine
•The International Journal of Sports Nutrition

true or false:
water is a micronutrient

t ot f:
consuming too much of a nutrient is a form of malnutrition

t or f
food of energy is measured in calories

t or f
vitamins provide you w/ energy

t or f
taking a vitamin supplement ensures your diet is healthy

dietary supplements do not offer all the benefits of an orange

It is better to meet your vitamin C needs with an orange than a dietary supplement because

provides your body with energy

No single food can provide all the nutrients needed

Variety is important in a diet because

a salad with low-fat dressing

You ate a 400-calorie cinnamon roll for a snack, which of the following would be the best choice for lunch to help you maintain a nutritious diet for the day?

6 oz. organic yogurt with ½ cup of fresh strawberries mixed in

considered the most nutrient dense

physiological state in which a stable internal body environment is maintained

sum of all chemical reactions taking place in living organism

poor nutritional status resulting from an excessive dietary intake

results from an energy or nutrient intake below nutritional needs

dietary reference intake
food labels
USDA food guide
myplate
dietary guidelines for Americans

promote health and avoid chronic diseases

Nutritional status

-health is influenced by intake and use of nutrients
-In populations, includes analysis of food intakes or food availability (NHANES, HELATHY PEOPLE)
-In individuals, includes analyze food intake, physical exam, medical history, and lab tests

assessing nutritional status

-Determine typical food intake
-Evaluate physical health
-Consider medical history and lifestyle
-Assess with laboratory tests

Dietary Reference Intakes (DRIs)

-Recommendations for amount of energy, nutrients and other food components
-For healthy people to stay healthy, decrease chronic disease risk, and prevent deficiencies
-Set for each gender and various life stages

Nutrient Intake Recommendations

EAR, RDA, AI, UL

energy intake recommendations

estimated average requirements (EAR's)

-Nutrient intakes estimated to meet the needs of 50% of healthy individuals within a gender and life-stage group
-Used to assess population's nutrition adequacy but not for an individual's intake

recommended dietary allowances (RDA)

-Nutrient intakes sufficient to meet the needs of most healthy individuals within a gender and life-stage group
-Amounts of nutrients and food components that will meet the needs of most healthy people
97-98%
-Amounts people should consume on average over several days or weeks

tolerable upper intake levels (UL)

-Maximum daily nutrient intakes unlikely to pose health risk for almost all individuals within a gender or life-stage group
-Not enough data are available to set ULs for all nutrients

estimated energy requirements (EER)

-Average energy intake values predicted to maintain weight in healthy individuals
-Based on age, gender, height, weight, and physical activity

acceptable macronutrient distribution ranges (AMDR)

-Recommended protein, carbohydrate, and fat intake ranges to decrease disease risk and provide diet flexibility
-Shown as percentages of total calories
~10-35% of calories from protein
~45-65% of calories from carbohydrates
~20-35% of calories from fat

tools for diet planning

-DRI's recommend amount of nutrients
-Recommendations to help plan diets include
~Dietary Guidelines for Americans
~MyPlate

dietary guidlines for americans

-Set of diet and lifestyle recommendations designed to promote health and reduce the risk of obesity and chronic diseases in the U.S. population
-Evidence-based nutrition guidance for ages 2 and older
-Revised every 5years; 2015-2020 is the 8thedition

Dietary Guidelines for Americans

-Follow a healthy eating pattern across the lifespan.
-Focus on variety, nutrient density, and amount.
-Limit calories from added sugars and saturated fats and reduce sodium intake
-Shift to healthier food and beverage choices
-Support healthy eating patterns for all.

a healthy eating pattern includes:

-A variety of vegetables from all subgroups
-Fruits, especially whole fruits
-Grains, at least half of which are whole grains
-Fat-free or low-fat dairy
-A variety of protein foods
-Oils to replace solid fats

A Healthy eating pattern limits:

-Saturated fats and trans fats, added sugars, and sodium
-Less than 10% of calories per day from added sugars
-Less than 10% of calories per day from saturated fats
-Less than 2,300 milligrams per day of sodium
-Moderate alcohol consumption

healthy body weight

according to the dietary guidelines, Americans of all ages should see the physical activity guidelines for Americans and they should aim to achieve and maintain a _ _ _

Based on Dietary Guidelines
-USDA's most recent food guide
-Illustrates proportions of five food groups:
Fruits, Vegetables, Grains, Proteins, Dairy
-emphasizes proportion, variety, nutrition

what the "my plate" restrictions are

2 cups of fruit
2 1/2 cups of veggies
6 oz of grains
5 1/2 oz of protein
3 cups of dairy

what should I eat?

-Balance calories to maintain weight
-Increase foods that promote health
-Limit nutrients that increase health risks

-Sorts food by their amount of calories, fat, carbohydrate, and protein
-Foods on any single list can be used interchangeably
-Provide additional help in achieving Calorie control and moderation
-Were originally developed in the 1950s for diabetics; now also used to monitor calorie intake

standardized food labels

-Designed to help consumers make healthy choices
-Provide information about the nutrients in a food and how it fits into the overall diet
-All packaged foods must have a Nutrition Facts Panel and an ingredients List

in quantities and as a percentage of daily value

DA requires that the nutrition facts panel on food labels present information in 2 ways:

Reference values developed by the FDA specifically for use on the food label

-determines the serving size for all foods
-Labels must use the FDA serving sizes (beverages = 8 floz; ice cream= ½ cup)

It is important to compare the serving size on the label to the amount you actually

USDA food guide

Serving sizes are not the same as the ones used in the _ _ _

ingredients list

-Lists contents in order from most abundant to least abundant based on weight -Required for foods with more than one ingredient
-Helpful for people with allergies or who are avoiding certain ingredients

nutrient content claims

statements that highlight a nutrient in a food that might be of interest to consumers

-established specific descriptors
-For example, "low sodium" and "fat free"

-Statements that refer to a relationship between a nutrient, food, food component, or dietary supplement and reduced risk of a disease or health-related condition
-Food must be a naturally good source of one of six nutrients and must not contain more than 20% DV for fat, saturated fat, sodium, or cholesterol
-All claims are reviewed by the FDA

supported by scientific evidence

qualified health claims

If there is emerging but not well-established evidence, can have _ _ _
-Must contain a explanatory statement

dietary supplements

-Governed by laws for foods, not drugs
-Required to have a Supplement Facts panel
-The Daily Values and units of measure will be updated to the new standards
-May also include nutrient content claims and FDA approved health claims
-Can contain structure/function claims

structure/function claims

-Do not require approval but must notify FDA when used on dietary supplement labels
-Must include a disclaimer
~The FDA has not evaluated the claim
~The product is not intended to diagnose, treat, cure, or prevent any disease
-May appear on food labels but are not required to notify the FDA or include disclaimers
-Manufacturer is responsible for ensuring accuracy and truthfulness of claims

"lowers cholesterol"
requires FDA approval

structure/function claim

"helps maintain normal cholesterol levels"
FDA approval not needed

digestive system

-Responsible for digestion and absorption of nutrients
-3 absorbable units: simple sugars, amino acids, fatty acids

process by which food is broken down into absorbable units

digetsive tract

a hollow 30ft long that runs from mouth to anus

inside of the GI tract

layer of mucosal cells that line the lumen, has high nutrient needs & is one of the first parts of the body to be affected by nutrient deficiencies

cells that live 2-5 days, new cells are formed continuously to replace those that die

the time it takes food to travel the length of the GI tract from death to anus

salivary glands, liver, gallbladder, pancreas

accessory organs

salivary glands

produce saliva which contains a starch-digesting enzyme

makes bile which aids in digestion and absorption of fat

releases bicarbonate to neutralize intestinal contents; produce enzymes that digest carbs, proteins, and fat

stores bile and releases it into small intestines when needed

secretes from mucosal cells lining the digestive tract, it moistens, lubricates, and protects

speeds up reactions, helps breakdown larger molecules into smaller ones

chemicals secreted from cells, travel through the bloodstream to signal cells in another parts of the body

water, vitamins, & minerals

do not need to be digested as they are already in absorbable form

carbs, proteins & lipids

need to be broken down because they are too large to be absorbed the way they are found in foods

proteins in digestive secretions that act on food substances

mechanical digestion in mouth

-teeth crushed and grind large pieces of food into smaller pieces
-saliva and beverages help to moisten the food so you can swallow it

chemical digestion in the mouth

-the salivary glands release saliva that is rich in enzymes which help break down the carbs and fats at the chemical level
-the starches and large fats are being broken down to smaller pieces

contains water, salts, mucus, and enzymes (salivary amylase & lingual lipase) that instate the digestion of carbs & lipids
-saliva also protects the teeth and the lining of the mouth, esophagus, and stomach

when you swallow a mouthful of food, it passes through the _

to bypass the entrance to your lungs, the _ close's off you air passages so that you don't choke when you swallow

when a mouthful of food has been swallowed it is called a _

-connects pharynx to the stomach
-2 sphincters: upper & lower esophageal sphincter
-peristalsis

bolus of food is moved by rhythmic muscle contractions

-the lining producers gastric juices containing water, pepsin, hydrochloric acid
-mucus protects its lining from pepsin and hydrochloric acid

activated into digested enzyme

hydrochloric acid

kills microorganisms, unfolds proteins, activates pepsin, and inhibits amylase, increased by hormone gastrin

-muscular stomach lining helps mix food
-little absorption: water, alcohol, aspirin, Tylenol, ibruprofen
-chyme

leaves the stomach to enter the SI through a sphincter.
-stomsch emptying is regulate day the SI and is affected by meal size and composition

small intestine

-3 segments: duodenum, jejunum, & ileum
-main site for digestion & absorption
-20ft long and large surface area due to folds, villi, and microvilli

chyme moved by peristalsis and mixed by rhythmic constrictions

ileocecal valve

indigested substances pass from SI to LI through a sphincter called

-secretes pancreatic juices such as bicarbonate, pancreatic amylase, pancreatic protease, pancreatic lipase

pancreatic juice
-neutralizes chyme

pancreatic amylase

pancreatic juice
-polysaccharides into monossachrides

pancreatic protease

pancreatic juice
-polypeptides into amino acids

pancreatic lipase

pancreatic juice
triglycerides into fatty acids and glycerol

of the SI also secretes digestive enzymes that act on all three macronutrients

makes bile (bile acids & cholesterol)

stores and secretes bile

is an emulsifier

-acts as a gatekeeper btw the body & substances absorbed from the intestine
-hepatic portal vein
-determines whether the nutrients are stored or delivered immediately to the cells
-Important in the synthesis & breakdown of amino acids, proteins, & lipids
-contains enzyme systems that protect the body from toxins absorbed in the GI tract

hepatic portal vein

-in liver
-carries molecules from the intestines to the liver

large intestine (colon)

-ends at the anus
-5 ft long
-absorption of water, some vitamins & minerals
-peristalsis which occurs slowly
-water, nutrients & & fecal matter may spend 24hrs in the colon
-Intestinal microbiota

intestinal microbiota

this slow movement favors the growth of bacteria

-last 8 inches of LI
-stores feces

undigested, unabsorbed matter, dead cells, secretions from the GI tract, water & bacteria

-saliva lubricates
-amylase starts digestion
-chewing breaks down food

-epiglottis keeps food from airways

peristalsis starts

-food storage
-acid kills bacteria, unfolds proteins, activates pepsin

-most digestion & absorption
-pancreatic enzymes digest food & bicarbonate neutralizes acid
-bile breaks up fat

-absorbs water
-Intestinal microbiota

intestinal microbiota

-most 100 trillion microorganisms found in colon
-established in infancy & early childhood
-a healthy microbiota resists change under physiological stress & supports health
-right mix is needed for optimal GI function, maintenance of immune function & overall health

intestinal microbiota

act on unabsorbed food & substances secreted by GI tracy to produce nutrients used by the bacteria * can affect human health
-helps maintain mucosal layer lining the intestine
-serves as a barrier
-modulates inflammation in the gut
-prevents growth of disease causing bacteria
- assists in maturation of immune system

an unhealthy microbiota

-less diverse
-unable to maintain balance between beneficial & harmful bacteria
-been implicated in development of intestinal disease
-chrohn's disease
-obesity
-type 2 diabetes
-colon cancer
-heart disease

food/supplement that promotes a healthy microbiota

live beneficial bacteria

gut immune function

-this gut acts as a defense against an invading substance (antigen)
-most food contains bacteria & other contaminants, but our GI tract works hard at keeping us free from harmful illnesses
-this acid in out stomach kill harmful bacteria
-a healthy bacteria stops growth of harmful bacteria
-mucosa has immune tissue which contains WBC that serve as a barrier

allergic reaction

occurs when the immune system produces antibodies to an allergen

-food allergies occur when the body sees proteins in foods as an _
-1st time the food is consumed it doesn't trigger an allergic reaction, but antibodies are produced

-allergic to protein, gluten
-gluten is found in wheat, rye, & barley
-Immune response that damages the villi of the SI
-w/ disease have abdominal pain, diarrhea, & fatigue when they eat gluten
-total elimination is necessary of anything made from wheat, barley, or rye

heartburn & gerd

-Occur when acidic stomach contents move from the stomach into the esophagus through the lower esophageal sphincter
-symptoms & complications: burning sensation, pain, bleeding, ulcers, cancer

gastroesophageal reflux disease=chronic heartburn

-in esophagus, stomach, or SI from damage to lining by stomach acid & pepsin
-caused by bacterium heliobacter pylori (H. PYLORI), aspirin, & other pain relievers
-symptoms: abdominal pain & bleeding

-solid material accumulates in the gallbladder/bile ducts & blocks bile
-symptoms: pain when gallbladder contracts in response to fat in the intestine
-treated by removing gallbladder

-frequent, watery stools
-caused by: infections, irritants, meds, diseases
-when substances move too quickly through the colon for water to be absorbed or when the water is drawn from cells into the lumen of the intestine

hard, dry stools which are difficult to pass
caused by: too little water, fiber, exercise; decreased strength of LI muscles, meds, or diseases

water-soluble nutrients are absorbed into small blood vessels

lipid-soluble nutrients are absorbed into lymph vessels

portal circulation

blood form the DS enters the _ _ & first travels to the liver for detoxification & conversion & storage of some nutrients

elimination of wastes

-undigested food particles via feces
-CO2 & H2O, & nitrogen containing waste via the skin
-metabolic waste via the urine

energy metabolism

-1 reason we eat foods is to obtain energy, in the form of ATP
-the energy-yielding nutrients can be broken down to ATP (carbs, lipids, proteins)
-what occurs during energy metabolism, also called cellular respiration
-ATP is the energy the cell uses to do work

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