Nutrition

a lifestyle or pattern of behavior that enhances each of the dimensions of health.

Physical health- the efficiency of the body to function appropriately to maintain immunity to disease, and to meet daily energy requirements.

Intellectual health- The use of intellectual abilities to learn and to adapt to change ones environment.

Emotional health- THe capacity to easily express or suppress emotions appropriately.

Spiritual health- The cultural beliefs that give purpose to human existence.

Recognition of danger to health that could be reduced or alleviated through specific actions or changes in lifestyle behaviors.

Primary prevention: activities done to avoid the development of disease

Secondary prevention: Involves early detection; minimizes negative effects

occurs after the disease has developed; goal is to minimize further complications

carbohydrates, proteins, lipids (fats), vitamins, minerals, and water.

• Protein and Carbs 4 kcal/gram
• Lipids (fats) 9 kcal/gram
• Alcohol 7 kcal/gram however not a nutrient

vitamins- compounds that assist other nutrients through the complete process of digestion absorption, metabolism, and excretion. Provide no energy but assist in the release of energy from carbs, lipids, and proteins.

minerals- serve structural purpose and are found in body fluids.

water- functions as a fluid in which substances can be broken down and reformed for use by the body. Provides a means of transportation for nutrients to and from the cells.

total food energy, food energy from fat, total fat, saturated fat, cholesterol, sodium, total carbs, dietary fiber, sugar, protein, vitamin A and C, calcium, and iron. Daily values, reference daily intakes, and daily reference values.

Government agencies supervise the production and preparation of food products to ensure the safety of the foods we purchase. But once we purchase the food products we are responsible the proper handling and preparation to prevent food-borne illness. (pg. 51-52)

Digestion is the process by which substances are broken down mechanically and chemically into smaller molecules in preparation for absorption

mouth --> pharynx --> esophagus --> stomach --> small intestine (95% of absorption occurs) --> large intestine --> rectum --> out the anus

movement of digested nutrients from the GI tract into cellular processes

a set of processes through which absorbed nutrients are used by the body for energy and to form and maintain body structure and functions.

• one sugar molecule
• glucose- sugar in blood
• fructose-fruit sugar
• galactose- in milk

• two sugar molecules
• sucrose (glucose + fructose) table sugar
• lactose (glucose + galactose) milk sugar
• maltose ( glucose + glucose) malt sugar

three or more sugar molecules (starches and fiber)

monosaccharides and disaccharides

polysaccharides of starch and fiber "good carbs"

dissolve in fluid (legumes, kidney beans, lentils, navy beans, apples, pears, bananas, grapes, citrus fruits, oat bran, oatmeal, barley, corn, white potatoes.

dont dissolve in fluids (whole grains, whole wheat flour, wheat bran, brown rice, whole wheat pasta, oatmeal, unrefined cereals, vegetables, seeds, popcorn, nuts, and peanut butter

• weight management- helps with feeling of fullness
• constipation- insoluble fiber aids elimination
• diverticular disease- polyps develop due to lack of fiber
• colon cancer- high fiber diet: two fold prevention
• heart disease- soluble fiber binds lipids and cholesterol
• diabetes- soluble fiber decreases the absorption of CHO

• organic compounds formed from chains of amino acids
• -amino acids contain carbon, hydrogen, oxygen, plus nitrogen

cannot be made by the cells of the body and must be eaten in food (9)

can be made by the liver using nitrogen from other amino acids (11)

contains all 9 essential amino acids (meat, cheese, eggs, fish, milk, and yogurt)

lacks one or more of the essential amino acids (cereals, bread, beans, peanuts, broccoli, and potatoes)

plant food only

dairy and plant foods

eggs, dairy, and plant foods

• may lack adequate and complete proteins
• often lack zinc, iron, other minerals, and vitamin D
• vitamin B12 must be supplemented do to lack of animal products

• stored energy in adipose tissue for fuel during illness and times of food restriction
• organ protection
• insulation

in meat, butterfat, shortening, and vegetable oil, egg yolks, milk, and cheese

mono- "healthier" in monderation (olive oil, peanuts, and canola oil)

poly- vegetable oils, fish, and margarine.

developed with the goal of preventing deficiency disease and reducing the risk of chronic diet- related diseases.

the amount of a nutrient needed to meet the basic requirements of half the individuals in a specific group; the basis for setting the RDAs

the level of nutrient intake sufficient to meet the needs of almost all healthy individuals of a life-stage and gender group

the approximate level of an average nutrient intake determined by observation of or experimentation with a particular group or population that appears to maintain good health.

the level of nutrient intake that should be exceeded to prevent adverse health risks

.8g/kg of body weight

• absorbed directly into the blood
• excreted by kidneys
• possible to reach toxic levels
• needed in frequent doses

• absorbed fist in the lymph then in the blood
• require protein carriers for transport
• stored in cells associated with fat
• more likely to reach toxic levels
• needed in periodic doses
• vitamins d,e,a,k

• 1.1-1.4mg/day
• functions in energy metabolism
• found in whole grain, fortified, or enriched grain products and pork
• deficiency causes muscle wasting

• 1.1-1.4mg/day
• is a coenzyme in the release of energy from nutrients in every cell
• found in milk products, enriched or whole grains, and liver
• deficiency= cracks in lips, scaly skin around ears

• 16-18mg/day
• used in energy metabolism
• found in milk, eggs, meat, poultry, fish, whole-grains, nuts, coffee/tea
• deficiency = Pellagra (3 D's)

• 1.3-1.9mg/day
• helps make RBCs, aides in amino acid and protein metabolism
• used in treatment of TB, oral contraceptives affect metabolism
• found in whole grains and cereals, legumes, chicken, fish, pork, and eggs

• 400mcg/day
• functions: DNA and RNA synthesis, protein synthesis, neural tube formation, and forms portion of hemoglobin.
• found in leafy green veg., legumes, fortified grains, oranges and orange juice
• deficiency= anemia, diarrhea, irritability, depression, and anxiety

• Intrinsic factor must be present for absorption
• 2.4mcg/day
• functions in new cell synthesis, helps maintain nerve cells, helps break down fatty and amino acids.
• found in animal products and fortified cereals
• deficiency= anemia, smooth/sore tongue, fatigue, and degeneration of peripheral nerves.

• 75-90mg/day
• functions = collagen synthesis, antioxidant, thyroxin synthesis, amino acid metabolism, strengthen the immune system, and help absorption of iron.
• found in citrus fruits, broccoli, kiwi, cantaloupe, strawberries, red/green peppers, tomatoes, and potatoes.
• deficiency = scurvy, poor wound healing, frequent infections, bleeding gums, and loosened teeth.

• 700-900mcg/day
• functions = vision, bone and tooth growth, reproduction, and immunity
• found in animal foods
• deficiency = night-blindness,

• 5-15mcg/day
• functions in mineralization of bones, and raises bone calcium and phosphorous.
• found in sun, fortified milk, margarine, butter, beef, egg yolks, liver, and fatty fish
• deficiency = rickets (children) and osteomalacia (adults)
• calcium cannot be absorbed without sufficient vitamin D

• 15mg/day
• functions as an antioxidant
• found in margarine, salad dressing, shortenings, leafy green veg., seeds, nuts, and whole grains

• 90-120mcg/day
• functions in synthesis of blood clotting proteins and of bone proteins that regulate blood calcium
• found in bacterial synthesis in the GI tract, liver, leafy green veg., and milk
• deficiency = hemorrhaging and skeletal weakness

• provide cell structure, shape, and rigidity
• regulation of body temp
• lubrication
• transports nutrients and waste products
• necessary for many chemical reactions

• 1.2-1.5g/day
• maintains fluid and electrolyte balance, assists in impulse nerve transmission, assist in muscle contraction
• toxicity=edema and acute hypertension

• 4.7g/day
• functions to maintain fluid and electrolyte balance, support cell integrity, assist in nerve impulse transmission, and assist in muscle contraction
• found in all whole foods, meat, milk, fruit, vegetables, grains, and legumes
• deficiency = muscular weakness, paralysis, and confusion. May be related to dehydration, prolonged vomiting and diarrhea, regular use of diuretics, laxatives, and steroids

• 1000-1200mg/day
• functions = mineralization of bones and teeth, muscle contraction and relaxation, nerve functions, blood clotting, BP, and immune defenses
• found in milk products, small fish with bones, tofu, broccoli, and legumes
• deficiency = stunted growth in children and bone loss in adults, oseoporosis

iron, zinc, iodine, copper, manganese, fluoride, chromium, selenium, and molybdenum.

determines fattiness by dividing persons weight in kg by height in square meters

• weight in kg
• meters