Term
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Definition
-Fats are concentrated source of energy provide 9 calories per gram vs. 4 calories per gram for carbohydrate and protein
-Fats carry essential fatty acids, fat-soluble vitamins, and healthful phytochemicals
-Fats, dependent on type and amount in the diet, can have positive and negative health effects
-Saturated fats and trans fats raise blood cholesterol levels more than other fats |
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Term
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Definition
-Keep fat intake to 20-35% of total caloric intake
-When > 30% fat sources should emphasize foods rich in unsaturated fats
-Excessive caloric intakes, particularly calories from fat, promote weight gain and obesity
-High fat diets often low in nutrient density
-Total calories and physical activity are the components of weight management
-Healthy diets depend on types of fat consumed and overall quality of diet |
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Term
| Fats are part of the group... |
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Definition
| LIPIDS (98% of lipid intake is from fats) |
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Term
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Definition
-3 fatty acids + 1 glycerol molecule
-Essential fatty acids (linoleic & linolenic), fat soluble vitamins |
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Term
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Definition
Fats in foods supply energy and fat-soluble nutrients
-9 calories per gram
-essential fatty acids (linoleic acid and alpha-linolenic acid)
-fat-soluble vitamins A, D, E, and K
-Fats increase the flavor and palatability of foods fats absorb and retain flavor so fats give flavors to food
-Fats contribute to the sensation of feeling full fats stay in stomach longer are absorbed over a longer period of time
-Fat is a component of cell membranes fats give cell membranes flexibility and integrity regulate the transfer of nutrients |
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Term
| Functions of fat in the body |
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Definition
-Storage form of energy (adipose tissue)
-3,500 calories per pound
-Excess calories from fat stored in adipose tissue (97% efficient)
-Excess calories from carbohydrate and protein:
-Limted conversion to glycogen
-Incorporated into triglyceride and stored as fat in adipose tissue
-Fat cushions kidneys and heart
-Fat protects the organs and insulates them
-temperature regulation
-cold-water swimmers build up body fat as extra layer of insulation |
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Term
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Definition
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•have maximum hydrogen possible
–Carbon molecules are saturated with hydrogen
–Solid at room temperature
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Term
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Definition
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-Not full of hydrogens like saturated fats
–Liquid at room temperature
–Plant foods are the source of most unsaturated fats
–“Monounsaturated” if one bond is unsaturated
–“Polyunsaturated” if two or more bonds unsaturated
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Term
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Definition
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•Linoleic acid is an essential fatty acid required for:
–growth
–maintenance of healthy skin
–water-barrier
–normal functioning of the reproductive system
•Food sources are sunflower, corn, and soybean oils
•Americans consume a disportionate amount of linoleic acid
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Term
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Definition
-Essential fatty acid
•Found in walnuts, flaxseed, canola oil, and soybeans
•Best sources are marine oils due to content of DHA and EPA
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Term
| Fish Oils (Omega-3 fatty acids) |
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Definition
•Regular consumption of omega-3 fatty acids:
–decreases risk of heart attack
–protects against irregular heart beat and sudden death
–decreases plaque formation in arteries
–lowers high blood pressure
–decreases the risk of stroke
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Term
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Definition
•makes unsaturated fats more solid and stable
•can improve taste and texture
•chemical bonds are “saturated” w/ hydrogen
•body processes like a saturated fat
•structure of fat changed from a
naturally occurring “cis” to a
“trans” configuration
•present in many margarines, shortenings, and processed foods
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Term
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Definition
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•Trans fatty acids raise blood cholesterol levels more than any type of fat
•Trans fat comes from hydrogenated vegetable oils
•Trans fats are preferred for use in margarine, snack foods, bakery products, and fried foods; they are more stable and have longer shelf life
•Nutrition Facts Panels must include the trans fat content of food products by January 1, 2006
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Term
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Definition
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•Cholesterol found only in animal products
•Cholesterol comes from
two sources
–~ 2/3 produced by the liver
–~ 1/3 comes from the diet
•Cholesterol is not an essential
nutrient
•Cholesterol:
–is found in every cell in your body
–serves as the building block for estrogen, vitamin D and testosterone
–is a major component of nerves and the brain
–cannot be used for energy
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Term
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Definition
–different configuration from triglycerides
–not digested or absorbed by body
–dramatic caloric reduction in food products when used as fat replacer
–sensory qualities of fat
–heat stable
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Term
| Dietary Fat and Chronic Disease |
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Definition
•Coronary Artery Disease
Risk Factors:
•smoking, sedentary lifestyle, stress, diabetes, elevated cholesterol, hypertension, family history, gender (male)
•obesity, body fat distribution, homocysteine levels
•Cancer
•Type II Diabetes Mellitus
•Hypertension
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Term
| LDL, Low Density Lipoproteins, or "bad cholesterol" |
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Definition
•Primary carrier for cholesterol in the blood
•Associated with increased risk for heart disease
-Elevated levels injure arteries and promote plaque formation/progression of
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Term
| HDL, high density lipoproteins, or "good" cholesterol |
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Definition
•Associated with reduced risk for heart disease
•Plays a role in transporting cholesterol away from arterial walls
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Term
| Fat and Cholesterol Intake |
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Definition
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•Current recommendations call for 20-35% of total calories from fat
•Intake of trans fats and saturated fats should be low
•Americans encouraged to increase consumption of EPA and DHA by eating fish more often
•Cholesterol intake averages 250 mg per day in U.S., a better intake would be < 200 mg a day
-Saturated fats should be less than 7% of daily intake calories
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Term
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Definition
-Vitamins are chemical substances that have specific metabolic functions
-Primary functions include activating enzymes (serving as co-enzymes)
-Considered essential nutrients because are vital to health
–cannot be produced by the body in sufficient amounts
-Failure to consume enough vitamins causes specific deficiency diseases
-13 vitamins have been discovered so far
-Are classified as water-soluble or fat-soluble
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Term
| Characteristics of Fat Soluble Vitamins |
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Definition
-Vitamins A, D, E, and K
-Insoluble in water, bile required for digestion
-absorbed like fat into the lymph
-require chylomicrons for transport
-stored in fatty tissues and liver
-potential exists for toxicity
-serve structural and regulatory processes in the body
- deficiency takes longer to develop when dietary intake is low
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Term
| Characteristics of Water Soluble Vitamins |
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Definition
-B-vitamins and vitamin C
-primary functions are as co-enzymes
-travel freely in circulation and cells
-easy to absorb and excesses are usually excreted by the kidneys
-lower toxicity than fat-soluble
-small amount stored in body
-Increased need during pregnancy, lactation, growth, fevers, injury, surgery, and alcoholism
- deficiency state more likely
–symptoms may develop in a few weeks or months
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Term
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Definition
Needed for:
–Eyesight - A is part of rhodopsin, the visual pigment
–Promotes good night vision.
–Epithelial tissues need A to protect integrity.
–A is needed by immune system to fight infections.
–A is needed for bone growth
Sources:
–Animal foods are source of preformed vitamin A.
–ß-Carotene is a precursor of vitamin A
-Brightly colored orange, yellow, and green vegetables/fruits, fortified skim milk.
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Term
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Definition
-Synthesis from precursor sterols by sunlight
-Functions:
-Bone growth
-Helps maintain blood calcium
-Deficiency Diseases:
-Rickets
-Osteomalacia (weak bones)
-Sources:
-Fortified milk
-Egg yolks
-Fatty fish
-Sunlight |
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Term
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Definition
-Antioxidant
-Functions:
-Protects lung membranes
-May reduce risk of heart disease
-Deficiency Diseases:
-Babies have erythrocyte hemolysis
-Adults have anemia...
-Toxicity: rarely seen
-Sources: widespread in plants; 60% in American diet comes from nut and seed oils
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Term
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Definition
-Functions: involved in blood clotting
-Deficiency Diseases: possibly uncontrolled bleeding (hemorrhage)
-Toxicity: rarely seen
-Sources: dark green leafy vegetables (spinach) and liver; produced by bacteria in the intestines
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Term
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Definition
-Functions: Energy metabolism
-Deficiency Diseases: Beriberi (symptoms: weakness, pain, low morale, nervous disorders, mental confusion)
-Toxicity: none reported
-Sources: meats, whole grains, beans nuts
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Term
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Definition
-Functions: energy metabolism
-Deficiency Diseases:don't need to know
-Toxicity: none reported
-Sources: milk!, meats, green vegetables, whole grains; easily destroyed by UV light (no more clear milk containers)
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Term
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Definition
-Functions: energy metabolism, skin health, and nervous system; pharmacologic doses from 3-9 grams may help lower cholesterol, LDL cholesterol, increase HDL cholesterol
-Deficiency Diseases: Pellagra (symptoms: diarrhea, irritability, confusion, psychosis, skin rash, seen with chronic alcohol abuse)
-Toxicity: don't need to know
-Sources: meats, milk, eggs, fish, grains, HIGH PROTEIN FOODS!
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Term
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Definition
-Functions: new cell synthesis (DNA)
-Deficiency Diseases: Megaloblastic anemia (symptoms: anemia, poor growth, GI tract disturbances, red tongue, nervous disorders, confusion)
-Toxicity: none reported
-Sources: green leafy vegetables, beans, FORTIFIED GRAINS, liver
-400 micrograms of folic acid before and in pregnancy prevents about 2/3 of cases of neural tube defects in newborns
-Neural tube defects are abnormalities of the spinal cord and brain
-Most common type of birth defect
-Decreases levels of homocysteine, a risk factor for CVD
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Term
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Definition
Functions: New cell synthesis, nerve maitenance
Deficiency Disease:
-vegans need B12 supplement or to use fortified foods
-elderly, gastric bypass pations both should use supplementation
-Vitamin B12 deficiency anemia with symptoms anemia, fatigue, and paralysis
Toxicity: none reported
Sources: animal foods |
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Term
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Definition
Functions: amino acid synthesis and metabolism
Deficiency Disease: nameless, vague symptoms that include anemia, weakness, irritability, skin rash, nervous disorders, confusion, impaired growth; seen with chronic alcohol abuse
Toxicity: nerve damage, depression, fatigue
Sources: meats, milk, green vegetables, beans, grains
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Term
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Definition
Functions: Energy metabolism
Deficiency Disease: rare in humans; includes vomiting, insomnia, fatigue
Toxicity: none serious
Sources:most foods like meats, grains, vegetables, fruits, milk
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Term
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Definition
Functions:
-Collogin synthesis, antioxident, enhances iron absorption, amino acid metabolism
Deficiency Disease: Scurvy (symptoms: anemia, bleeding gums, weakness, muscle pain, slow healing)
Toxicity: headache, GI symptoms, rashes
Sources: citrus fruits, vegetables, fruits
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Term
| Who should take multi-vitamin-mineral supplements? |
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Definition
-Individuals with limited milk intake and/or sun exposure
–calcium, vitamin D
-Older adults (> 70 years of age)
–calcium, vitamin D, vitamin B6 and B12, zinc
-Individuals with a health condition that affects nutrient utilization or absorption
-Individuals with compromised immune function
-Some infants
–Vitamin D (breastfed infants), fluoride, iron
-Pregnant and lactating women
- increased need for some nutrients, of note iron & folate
-Women with heavy menstrual bleeding
–iron (vitamin C)
-Women of childbearing age/premenopausal women
–folate, iron, calcium
-Smokers
–B vitamins, vitamin C
-Individuals who abuse alcohol
–multivitamin-mineral supplement (Vitamin B1, folate, B6, C)
-Individuals with restricted or limited diets
–multivitamin-mineral supplement
-Vegetarians
–calcium, iron, zinc, vitamin B2 and B12, vitamin D
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Term
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Definition
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-Vitamins do not provide energy or serve as components of body tissues
-Some vitamins are coenzymes in the conversion of proteins, carbohydrates, and fats into energy
-Vague” symptoms can precede recognized physical signs of deficiency
-Vitamins are “vital” for health
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Term
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Definition
-Beta-carotene (a precursor to vitamin A), vitamin E, and vitamin C are antioxidants
-They can prevent or repair damage to cells caused by free radicals
-Antioxidants stabilize oxidized molecules or repair them
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Term
| Key Concepts related to Diabetes |
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Definition
•Diabetes is related to abnormal utilization of glucose by the body
•The three main forms of diabetes are type 1, type 2, and gestational diabetes
•Weight loss and physical activity can prevent or delay the onset of type 2 diabetes in many people
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Term
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Definition
a hormone produced by the pancrease
–Functions to lower blood glucose levels
–Facilitates passage of glucose into cells
–Enhances storage of glucose as glycogen in liver/muscle cells
–Enhances storage of excess glucose as fat in adipose tissue
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Term
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Definition
•Cell membranes ‘resist’ the effects of insulin →
lowers the glucose transported into cells →
leads to elevated blood glucose (hyperglycemia)
-Common risk factors:
–Obesity
–Low levels of physical activity
–Genetic predisposition
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Term
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Definition
Type 1, type 2, and gestational diabetes
•In all cases, central defect is an elevated blood glucose level caused by ineffective utilization of insulin/insulin resistance or inadequate supply of insulin
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Term
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Definition
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•Occurs primarily in overweight and obese, inactive people
•Caused by insulin resistance
•Mostly in people over 40
•Increasingly common in children & adolescents
•Genetic component
•May need oral hypoglycemic agents to treat and/or insulin
-weight lose and good diet improves blood glucose level
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Term
| Sugar Intake and Diabetes |
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Definition
•High intakes of simple sugars does not cause diabetes
•Intake of total carbohydrates is most strongly related to blood glucose levels
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Term
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Definition
| results from a deficiency of insulin |
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Term
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Definition
•3 to 6% of women develop gestational diabetes during pregnancy
•GDM usually disappears after delivery
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Term
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Definition
•Low blood glucose level (rapid heart rate, sweating, weakness, anxiety, hunger)
•True hypoglycemia is rare
•Often related to erratic eating patterns or inadequate intake
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Term
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Definition
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hydration, temperature control, transport, & removal of waste products
•Medium for chemical reactions
•Body’s cooling system
•Body’s main source of fluoride
•Transports nutrients & waste products
•Require enough water to replace daily water losses in:
− Urine
− Perspiration
− Stool
− Exhaled air
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Term
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Definition
Adults are 60-70% water by weight
•Proportion of water in tissues varies
–blood 83%
–muscle 75%
–bone 22%
–fat cells only 10%
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Term
| People with increased water needs |
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Definition
•Illness
•High-protein diets
•High fiber diets
•Alcohol consumption
•Working in hot, humid conditions
•Athletes
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Term
| Meeting daily water needs |
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Definition
•By drinking water, other beverages, & consuming foods:
–31% of intake from plain water
–44% from other beverages
–25% from foods
•Water content in foods contributing to daily water intake:
–beverages 85% water
–fruits & vegetables 75 to 90% water
–meats 50 to 70% water
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Term
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Definition
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•Physically inactive people need 2 cups of water for every 500 calories consumed
•Considering ¼ water intake contributed by foods eaten, fluid needs from liquids:
–men ~12 cups daily
–women ~9 cups daily
•10 cups each day associated with decreased risk of
– bladder, breast, & colon cancer
– kidney stone formation
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Term
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Definition
•Deficiency of water leads to dehydration
•Can only survive up to six days without water
•Signs & symptoms of dehydration include:
–nausea & dizziness
–fast heart rate
–increased body temperature
–fatigue
•Replenishing fluids produces quick recovery
•Dehydration can cause kidney failure & death
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Term
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Definition
•Excess water intake leads to:
–hyponatremia
–excessive water accumulates in brain & lungs
–seen as confusion, severe headache, nausea, vomiting, seizure, coma, & death
•Water intoxication rare, but documented in:
–marathon runners
–infants
–in conjunction with certain medications
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Term
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Definition
Environmental Protection Agency
•responsible for safe public water supply in U.S.
•Water quality monitored by local water utilities
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Term
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Definition
| Food and Drug Administration; monitors bottled water companies |
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Term
| Hard Water vs. Soft Water |
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Definition
•Hard water contains high amounts of minerals, carbonates, & sulfates
•Soft water naturally low in minerals, or rendered soft by filtration
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Term
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Definition
•Charges allow minerals to combine with minerals of opposite charge forming stable compounds
•Charged minerals involved in stimulating muscle contraction & nerve impulse propagation
•Mineral charges & other functions:
–help maintain adequate water balance in body
–assist in acid-base balance
–act as cofactors
Minerals may combine with other substances in food & form highly stable compounds that not easily absorbed
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Term
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Definition
Functions: role in muscle and nerve activity
Deficiency and Excess: cause irregular heart beats
Sources: bananas, potatoes, tomatoes, oranges, milk, and milk products |
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Term
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Definition
Functions: component of bones and teeth
Deficiency: loss of calcium from bones
Sources: milke and milk products, meats, seeds, and nuts
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Term
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Definition
Functions: formation and maintenance of tooth enamel, helps prevent tooth decay (added to public water supply in US)
Excess: discoloration of teeth & bones
Sources: water supply?
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Term
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Definition
Functions: support growth, taste, smell, hearing, immune function, carbohydrate metabolism; >200 enzymes to function
Sources: meats, fish, poultry, whole grains
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Term
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Definition
Functions: component of thyroid hormone that helps regulate energy production and growth
Deficiency: Goiter (swollen thyroid/neck?)
Sources: salt, milk, milk products
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Term
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Definition
Functions: key in bone formation and osteoporosis (insufficient calcium for remineralization) prevention; muscle contraction, nerve signaling, blood clotting
Deficiency: osteoporosis, risk of fractures/osteoporosis at older age
Excess: causes drowsiness, constipation, calcium deposits=tissue calcification
Sources: dairy products, soy milk, tofu, kale, broccoli, bok choy, need 1-1.3 grams per day
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Term
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Definition
-bones replaced every decade
-develop and mineralize throughout first three decades of life
-after that, bone mineral content begins to decrease
-higher peak bone mass results in decreased osteoporosis risk
-after 50, adequate calcium and vitamin D help preserve bone density
-vitamin D increases calcium absorption and deposition of calcium |
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Term
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Definition
-affects 1 in 4 women and 1 in 8 men preventable
-Risk factors: female gender, menopause, deficient calcium intake, caucasian or asian descent, thinness, cigarette smoking, excessive alcohol consumption, ovarectomy before age 45, physical inactivity, deficient vitamin D status, genetic factors |
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Term
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Definition
Function: transport of oxygen as part of hemoglobin in red blood cells; two types heme from animal sources (higher bioavailability) and non-heme from plant sources
Deficiency:
–fatigue & weakness
–short attention span & irritability
–poor appetite
–increased susceptibility to infection
and anemia with paleness, exhaustion, rapid heart rates
Excess: cannot easily be excreted, liver disease, diabetes, and heart failure; hemochromatosis (an inherited disorder resulting in over-absorption of iron); can be lethel especially for children
Sources: liver, red meat, dried beans, fortified cereals, raisins, & prune juice
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Term
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Definition
•Defined as blood pressure above normal levels
•Major public health problem in U.S. & world
•Presence of HTN increases risk for heart disease, kidney failure, stroke, & myocardial infarction
•Hypertension occurs in 29% of U.S. adults and more than 20% of adults worldwide
•Incidence increases with age
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Term
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Definition
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Term
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Definition
•10% of all cases of hypertension can be directly linked to a cause
•90% with no identifiable cause called essential hypertension
•Risk factors for hypertension :
–Age & family history
–High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption
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Term
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Definition
•Reduction in salt intake, weight loss, and physical activity improve blood pressure
•Difficult to identify those who are salt sensitive
•Official advice is to limit daily sodium intake to 2400 mg. (equivalent to 1 teaspoon salt)
•Newer recommendations as low as 1,500 mg.
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Term
| Hypertension (HTN) and obesity |
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Definition
•Obesity major risk factor for hypertension
•Most effective treatment is weight loss
•10% weight loss associated with significant decrease in blood pressure
•Physically inactive or sedentary lifestyles foster hypertension
•≥ 30 minutes daily exercise recommended
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Term
| Treatment to Hypertension |
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Definition
•Includes diet & lifestyle changes, and medication:
–moderate sodium diet or DASH diet
–weight loss
–regular exercise
–moderate alcohol consumption
–smoking cessation
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Term
| How to cut back on salt intake |
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Definition
•Do not add salt to foods; use spices and lemon juice instead
•Consume fresh or frozen fruits & vegetables
•Choose only no-salt-added canned foods
•Select low-sodium foods (check food label)
•Avoid high-salt processed foods including salad dressings, pickles, canned soups and vegetables, corned beef, sausages, luncheon meats, & snack foods
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