Nutrition
nutrients & compounds in food nourishing & affecting the body's functions & health
6 categories
-carbs* (4)
-fats* (9)
-proteins* (4)
-water
-vitamins
-minerals
Calories
energy process of metabolism
Essential
Nutrients your body doesn't produce naturally, ones you need to ingest
water, carbs, fat, proteins, minerals, vitamins
Non-essential
nutrients your body makes so you don't need to ingest them
What are the two government agencies that regulate nutrition information
FDA (food and drug administration)
FTC (federal trade commission)
strategies to determine if nutrition information found on the Internet is reliable
Who runs the cite...
Who pays for the cite
Macronutrient
majority of one's diet
Micronutrient
vitamins/minerals (in diet)
Dietary Reference Intakes
guidelines for intake of specific nutrients
DRI (5)
EAR
RDA
AI
AMDR
UL
Dietary Guidelines
� Balance calories to manage weight
� Foods & food components to reduce
� Foods & nutrients to increase
� Building healthy eating patterns
My Plate
� Fruits
� Vegetables
� Grains
� Protein
� Dairy
Daily Value (DV)
Reference levels to see how nutrients in foods fit into overall diet
Nutrient claims
Identify in a food ["low fat" "lean" "high fiber"]
Health Claims
Relationship ["reduce cholesterol" ? lower heart conditions]
Structure
Function Claims- nutrient and affect ["fiber contains bowl help" "calcium builds strong bones"]
Standard Portion Sizes
� Vegetables (F= 1c/M= 2c)
� Vegetable oil (1 Tablespoon)
� Whole Grains (1/4 of plate)
� Lean Meat (1/4 plate)
� Fruit &Veg. (1/2 plate)
Digestion
mechanical/chemical breakdown of food into smaller components (catabolism)
Absorption
movement of molecules across GI tract in circulatory system (vitamin, water, minerals)
Mechanical Digestion
involves the breakdown of food through chewing, grinding, & peristalsis
Peristalsis
rhythmic/move through GI tract & mix with enzymes
Chemical Digestion
breakdown of food into chemicals (fats? fatty acids / protein? amino acids)
Hunger
need for food
Thirst
need for fluids
Appetite
Desire to eat/drink
*Digestion begins before we eat, when the sensation of thought or sensations drives us to seek food/fluids (in mouth)
Hydrochloric acid (stomach)
1. Activates digesting enzyme
2. Kills bacteria in food
3. Enhances digestion
Bile
enhances fat absorption/aids in digestion
(absorbable component for fat)
Small intestine
(most digestion/absorption occur)
� Inner folds
� Microvilli
� Blood/lymph vessels? transport through body
large intestine
*absorbs water & nutrients
1. Produce vitamins
2. Breakdown fiber
3. Ferment undigested carbs
Liver
regulates metabolism of macronutrients, stores some nutrients (glycogen), & produces bile
Gull bladder
stores bile & bile acids (gets rid of fat)
Pancreas
converts food to full for body's cells
Excretory system
removes unnecessary fluids from the system
Ways to Treat Heart Burn
� Avoid: fried foods, chocolate, coffee, onions, fatty foods, soda, smoking, tight clothing, alcohol, garlic
� Loose weight
Peptic Ulcer
(abdominal pain, an erosion of the stomach lining caused by drugs, alc, or bacterium)
-Cause: drugs/alcohol, bacteria
-Treatment: prescribed drugs, change of diet, limit alcohol/caffeine, limit spicy/acidic foods
Constipation
(colon)
-Cause: slow movement of undigested matter
-Treatment: high-fiber, high liquid-diet, exercise
Diarrhea
(dehydration)
-Cause: passage of frequent watery, loose stools
-Treatment: Re-hydrate
Dietary Guidelines
� Sodium, less than 2300 mg per day
� >10% coming from saturated fat
� >300 mg of diatary cholesterol
� as little trans fats as possible
� half of all grains to be whole grain... reduce the amount of refined grains in your diet
Daily Values. What nutrients must a daily value be listed for?
Ball park reference that shows how that nutrient fits into your every day diet (based on 2000 cal)
Total fat
Saturated fat
Cholesterol
Sodium
Potassium
Carbohydrates
Fiber
Vitamins A, C
Calcium
Iron
No daily values for protein, sugar, trans fat
What does it mean if a food provides 20% or more of the daily value for a nutrient?
excellent of high for that nutrient
What does it mean if a food provides 10-19% of the daily value for a nutrient?
Good or adequate
What does it mean if a food provides 5% or less of the daily value for a nutrient?
low
Carbs
supply glucose
� Monosaccharide (simple)- fructose, glucose, galactose
� Disaccharide (combinations of simple carbs)- sucrose (table sugar), maltose (barley/brewing beer), lactose (milk sugar)
� Polysaccharide (complex carbs)- starch, glycogen, fiber [str
Fiber
(can't digest)
[Intake: male (38) & female (25-36)]
Insoluble fiber
(fruit, veg, seeds, cereal, fiber)
Reduce Risk of: constipation, obesity, certain cancers, heart disease
Soluble
(fruit, veg, oats, barley, legumes, psyllium husks)
Reduce Risk of: constipation, heart disease, diabetes mellitus, obesity
Increase fiber in diet?
[Brown rice, oatmeal, popcorn, barley, whole-grain oats rye and wheat]
� Whole grain cereal
� Small salad before dinner
� Lettuce, tomato, or other veggies onto a sandwich
� Whole fruit
� 100% whole wheat bread
Added sugars
manufacturers added sugar [empty calories]
� Soda, candy, sweets
Natural Sugars
nutrient dense
� Fruit, dairy
Whole Grain
whole kernel used (bran, germ, endosperm)
Refined Grain
(soil fats, added sugars, sodium)
Diabetes
body cannot regulate blood glucose levels normally due to the lack of insulin & insulin resistance [OBESITY]
Type 1
body's immune system destroys cells in pancreas that produce insulin
Type 2
Insulin resistance, pancreas produces insulin, cells? not respond to insulin
[Skinny girl with bad diet and no activity=can get type 2 diabetes]
Glycogen
form of glucose stored in humans and animals in their liver & muscle cells
Insulin
hormone that takes glucose into target issues & cells (liver)
Long-Term Effects (diabetes)
� Nerve damage
� Dental problems
� Kidney problems
� Heart disease
� Poor wound healing
� Decreased immunity to infections
� Impaired vision
� Stroke
Reduce diabetes risk
loose weight, exercise, eat healthy
Manage type 1 diabetes
need insulin injections
gestational diabetes
at risk when pregnant
pre-diabetes
When your blood glucose levels are higher than they should be, but not high enough to be considered diabetes
insulin
takes nutrients from the blood and stores glucose and glycogen in the body for later use once theyre all full it turns into fat
Glucagon
goes into the stored cells that stores glycogen, breaks it up and releases glucose back into the blood
recommended intakes for fiber
Females- 25 g per day
Male- 38 g per day
Carbohydrate terms
a. Monosaccharides
b. Disaccharides
c. Polysaccharides
Monosaccharides
one single sugar unit, simple sugar
Disaccharides
Glucose - sucrose and fructose
Fructose - fruit sugar
Galactose -
Lactose - milk sugar (glucose and galactose)
Maltose- 2 glucose units
two systems that transport nutrients to the body after absorption
Circulatory
lymphatic
EAR
average amount of nutrient to meet the needs of individuals in the same age & gender group
RDA
average amount of nutrients that meets needs of nearly all individuals
AI
amount of nutrient needed for good health
AMDR
guideline for intake of energy (containing nutrients)
UL
consumed without harm (risk/toxic)