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Nutrition

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The study of the relationship of foods to optimal health and performance

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Nutrients

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Substances in food that provide energy, regulate metabolism and help with growth and repair of body tissues

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Substrates

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Foods that are used as energy sources (carbohydrates, fats, and proteins)

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Typical U.S. diet is too high in

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Calories, sugar, saturated fat, trans fat, and sodium

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Typical U.S. diet is not high enough in

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Fruits and vegetables

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Essential nutrients

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Required by the human body for survival

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Name the essential nutrients

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Carbohydrates, fats, protein, vitamins, minerals, water

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Macronutrients

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Needed in large amounts (carbohydrates, fats, protein)

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Micronutrients

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Needed in small quantities (vitamins, minerals, water)

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Calorie

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The amount of heat necessary to raise the temperature of 1 gram of water 1°C; used to measure the energy value of food

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High nutrient density foods

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Low in calories and high in nutrients

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Low nutrient density foods

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High in calories and low in nutrients

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Carbohydrates

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Major source of calories the body uses to create energy 4 calories per gram Sources include breads, cereal, fruits, vegetables, milk and other dairy products

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Simple carbohydrates

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Sugars with little nutritive value (candy, soda, cakes) Monosaccharides and disaccharides

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Complex carbohydrates

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Formed when simple carbohydrate molecules link together Starches (seeds, corn, nuts, potatoes, grains) Dextrin (baked wheat or corn) Glycogen

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Fiber

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Is a complex carbohydrate High-fiber diet gives feeling of fullness without added calories Sources include plant leaves skins, roots, and seeds

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Fats

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Most concentrated source of energy 9 calories per gram used as insulation, shock absorber, supply fatty acids and carry fat soluble vitamins

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Simple fats

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Monoglycerides, diglycerides, and triglycerides

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Trans fat =

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Very bad

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Saturated fat =

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Bad

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Unsaturated fat =

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Good

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Protein

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Used to build and repair tissues Part of hormones, enzymes, and antibodies Only used as energy source when carbohydrates and fats are unavailable 4 calories per gram Sources include meats, meat alternatives, milk, and nuts The 20 different amino acids are the buffing blocks of proteins

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Vitamins

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Organic substances essential for metabolism, growth, and development Fat-soluble (A, D, E, and K) or water-soluble (B complex and C)

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Antioxidants

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Compounds that prevent oxygen from combining with other substances it might damage As a result of metabolism, oxygen ends up in an unstable form which can damage cell membranes and DNA... Antioxidants prevent this damage Vitamins C, E, beta-carotene and selenium

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Minerals

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Inorganic elements needed in the body Crucial in bones, nails, teeth, maintaining water and acid-base balance

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Water

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Most important nutrient Involved in every body process

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_____ are used to establish adequate amounts and maximum safe nutrient intakes in the diet

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Nutrient standards

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4 types of reference values

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Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (TUIL)

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Estimated Average Requirement (EAR)

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Amount of a nutrient that meets the dietary needs in half the people

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Recommended Dietary Allowance (RDA)

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Daily amount of nutrients considered adequate to meet nutrient needs of nearly all health people in the U.S.

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Adequate Intake

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Recommended amount of a nutrient when one can't calculate the EAR and RDA

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Tolerable Upper Intake Level

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Highest level of nutrient intake that papers to be safe for most healthy people without an increased risk of adverse effects

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Daily values

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Reference values for nutrients and food components used in food labels Based on a 2,000 calorie diet

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Dietary guidelines

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45-65% of total diet from carbohydrates 20-35% of total diet from fat 10-35% of total diet from protein Diet must also include all essential vitamins and minerals

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Vegetarianism

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Rely on foods from the bread, cereal, rice, pasta, fruit, ad vegetables groups, they avoid food from animal sources, (milk, yogurt, cheese, and meat)

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Vegan

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Eats no animal product at all

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Ovovegetarian

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Allow eggs in the diet

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Lactovegetarian

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Allow foods from the milk group

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Ovolactovegetarians

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Allow egg and milk products

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Semi vegetarians

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Do not eat red meat but include fish and poultry, milk and eggs

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Nutrient supplementation

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All nutrient requirements for the body can be met by eating as few as 1,500 calories per day; you just have to choose the right foods Most supplements don't seem to provide additional benefits to healthy people and you should not take megadoses of vitamins or minerals

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Those who may benefit from supplementation...

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Those with nutrient deficiencies, vegans, older adults, those with disease-related disorders

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Multivitamins

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No solid evidence that they decrease risk of cardiovascular disease or cancer It is better for you to eat a healthy, well-balanced diet than to eat poorly and take one

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Vitamin D

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Necessary for the absorption of calcium

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Folate

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Helps prevent birth defects when taken during pregnancy

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Benefits of foods

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Getting necessary vitamins and minerals from food is always better than eating a poor diet and relying on supplements to meet nutritional needs

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Eating disorders

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Medical illnesses that involve disturbance in eating behaviors Most common types are anorexia nervosa, bulimia nervosa, and binge-eating Most often developed as coping mechanism to avoid dealing with other family or social problems

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Anorexia nervosa

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Fear weight gain more than death from starvation and have distorted body image

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Bulimia nervosa

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Engage in binge-purge cycles

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Binge-eating

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Characterized by uncontrollable episodes of eating excessive amount of food within a relatively short time

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2005 dietary guidelines for Americans

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Consume a variety of foods within the basic food groups Control calorie intake Be physically active every day Choose fats wisely Keep food safe to eat

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Overweight

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Excess body weight when compared to a given standard such as height or recommended percent body fat

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Obesity

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Chronic disease characterized by an excessively high amount of body fat; classified as BMI > 30 According to the World Health Organization, 35% of adults in industrialized nations are obese Obesity rates have increased dramatically over the past two decades

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Obesity is a risk factor for...

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Hypertension, congestive heart failure, high cholesterol, stroke, type 2 diabetes, sleep apnea, arthritis, and cancer

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Individuals at recommended body weight are able to participate in activities without...

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Functional limitations They have the freedom to enjoy recreational activities

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Tolerable weight

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A realistic body weight that is close to the health fitness percent body fat standard ...is not always someone's "ideal" weight If your BMI is > 25, you should try to reach and stay in the health fitness category of 18-25

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Only about __% of people who begin a weight loss program without exercise are able to ______

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10, lose desired weight

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Few diets incorporate lifetime changes in ___________ and increases in __________ as keys to successful weight loss and maintenance

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Food selection, physical activity

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Fad diets may work for a while but success is _______

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Short lived

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Most fad diets are low in calories and weight loss is in the form of ____ and _____, not fat

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Water, protein

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Low carbohydrate / high protein diets....

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Weight loss occurs because low carbohydrate intake forces liver to produce glucose from protein Protein is high in water so weight lost rapidly When the diet is terminated, the body rebuilds the protein tissue (complete with water) so weight is regained They also don't allow individuals to consume fruits, vegetables, and whole grains, that provide vital nutrients

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Best method for weight education involves _____ and ________

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Exercise and caloric restriction

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The causes of obesity are complex and combine _____, ______, and _____ factors

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Genetic, behavior, lifestyle

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Energy-balancing equation

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Calories in > calories out = weight gain Calories in < calories out = weight loss Calories in = calories out = weight maintenance

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1 pound of fat =

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3,500 calories

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Body always tries to keep a certain amount of fat, _____

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Setpoint

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Basal metabolic rate

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Lowest level of caloric intake necessary to sustain life May drop as a result of extremely negative caloric balance

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Body is highly resistant to weight changes unless __________ are incorporated

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Lifestyle changes

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People that only use dieting as a means of weight loss tend to

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Regain lost weight

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Under no circumstances should a person be on a diet that requires less than ____ calories for women and ____ calories for men

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1,200; 1,500

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When trying to lose weight by dieting alone, __________ decreases

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Lean body mass

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Repeated low calorie dieting results in an increased _________ even at the same body weight because lean mass is lost each time a _______ is followed

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Body fat percentage, low calorie diet

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Most of your weight-loss efforts should be spent

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Retraining eating habits Increasing intake of complex carbohydrates and high fiber foods Decreasing consumption of refined carbohydrates and fats

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A "diet" should be viewed as a ____________ in eating behaviors to ensure weight management and better health

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Permanent change

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Sleep deprivation promotes

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Weight gain

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Individuals who get less than __ hours of sleep per night have a higher average BMI compared with those who average __ hours of sleep per night

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6, 8

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Lack of sleep may disrupt hormonal balance of _____ and ____

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Ghrelin (stimulates appetite), leptin (sends signals of fullness to the brain)

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A good night's rest is an important component of ___________ program

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Weight management

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Exercise _____ the rate of weight loss and is ___ in maintaining weight loss

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Enhances, vital

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Most people need ___ minutes of physical activity every day to prevent weight gain

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60-90

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Only individuals who remain active for _____ per day are able to keep weight off

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Over 60 minutes

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National Weight Control Registry

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Individuals who have lost at least 30 pounds and kept it off for at least 6 years typically accumulate 90 minutes of physical activity per day

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A combination of ____ and _________ programs work best in weight loss

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Aerobic, strength-training

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Body weight may increase upon beginning an exercise program but _____ and _________ decrease

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Body size, percent body fat

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Myth of spot-reducing

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Cellulite is enlarged fat cells from accumulated body fat When you lose fat, you lose it over your entire body, not just one area

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A __________________ may be necessary before doing vigorous exercise

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Medical exam or stress test ECG

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A greater proportion of calories burned during ____-intensity exercise comes from fat than the proportion during _____-intensity exercise

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Light, vigorous

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Bottom line when you are trying to lose weight _________

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Burn more calories

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You burn twice as many calories during _____-intensity exercise

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Vigorous

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Light-intensity activity is effective, it provides substantial __________

answer

Health benefits

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Estimated Energy Requirement

answer

Average dietary energy intake that is predicted to maintain energy balance in a healthy adult; based on age, gender, weight, height, and level of physical activity

question

_____ of food intake is important

answer

Timing

question

__% of total daily calories for breakfast, __% for lunch and __25% or less at dinner

answer

25, 50, 25

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Look for entrees with about ___ calories and no more than _ grams of fat

answer

300, 6

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