Chapter 3
- 1. CHAPTER 3 DISCUSSION QUESTIONS 1) Define "nutrition." 2) Define "nutrients." 3) On a given day, nearly 1/2 of the people in the US do not eat what? 4) On a given day, almost 1/4 of the people in the US do not eat what? 5) Food availability is not a problem, but what is? 6) What are among the leading causes of death in many developed countries throughout the world, including the US? 7) Up to what % of all cancers may be diet related? 8) What are the essential nutrients? 9) What are the fuel nutrients? 10) What are the regulatory nutrients? 11) What are the macronutrients? 12) What are the micronutrients? 13) What is often called the "7th nutrient" by many nutritionists? 14) Define "nutrient density." 15) Define "calorie." 16) What constitute the major source of calories that the body uses to provide energy for work, to maintain cells, & generate heat? 17) Each gram of carbohydrate provides the human body with how many calories? 18) What are the 2 major types of carbohydrates? 19) Why is fiber important in the diet? 20) What is the recommended fiber intake for adult women 50 years & younger? 21) What is the recommended fiber intake for adult men 50 years & younger? 22) What is the most concentrated energy source for the human body? 23) Each gram of fat provides the human body with how many calories? 24) What are the 3 main groups of fat? 25) What are the main substances the body uses to build & repair tissues? 26) Each gram of proteins provides the human body with how many calories? 27) What are necessary for normal bodily metabolism, growth, & development? 28) What are the 2 types of vitamins? 29) What inorganic nutrients are crucial to maintaining water balance & the acid-base balance? 30) What is the most important nutrient? 31) What % of a man's total body weight is water? 32) What % of a woman's total body weight is water?
- 2. HOW DO YOU DEFINE NUTRITION? SCIENCE THAT STUDIES THE RELATIONSHIP OF FOODS TO OPTIMAL HEALTH & PERFORMANCE.
- 3. WHY IS GOOD NUTRITION IMPORTANT TO OVERALL HEALTH & WELL-BEING?
- 4. PROPER NUTRITION MEANS: 1) THAT A PERSON’S DIET SUPPLIES ALL THE ESSENTIAL NUTRIENTS NEEDED TO CARRY OUT NORMAL TISSUE GROWTH, REPAIR, & MAINTENANCE. 2) THAT A PERSON’S DIET PROVIDES ENOUGH SUBSTRATES TO PRODUCE THE ENERGY NECESSARY FOR WORK, PHYSICAL ACTIVITY, & RELAXATION.
- 5. ON ANY GIVEN DAY, NEARLY 1/2 OF AMERICANS DO NOT EAT WHAT? FRUIT
- 6. ON ANY GIVEN DAY, NEARLY 1/4 OF AMERICANS DO NOT EAT WHAT? VEGETABLES
- 7. IF FOOD AVAILABILITY IS NOT THE PROBLEM, THEN WHAT IS? OVERCONSUMPTION OF THE WRONG FOODS
- 8. WHAT ARE AMONG THE LEADING CAUSES OF DEATH IN MANY DEVELOPED COUNTRIES, INCLUDING THE US? DISEASES OF DIETARY EXCESS & IMBALANCE
- 9. UP TO WHAT % OF ALL CANCERS MAY BE DIET RELATED? 50%
- 10. TRIMMING SUPER-SIZE WITH HALF-ORDERS, PLATE COLORS
- 11. 1) What are one of the culprits behind the epidemic of bulging waistlines? -GIANT PORTION SIZES. 2) What is "right-sizing?” -CHOOSING AN APPROPRIATE SIZE PORTION OF FOOD. 3) Americans tend to rely on what to tell us about how much food is left? -VISUAL CUES. 4) Why do restaurants pile on calorie-dense starches like rice or pasta? -THEY’RE INEXPENSIVE TO FILL THE PLATE SO IT LOOKS LIKE A GOOD DEAL. 5) About how many calories does 10 ounces of rice or noodles yield? -400. 6) What % more pasta do people serve with marinara sauce onto a red plate than a white one? -18%.
- 12. 7) What % more pasta alfredo do people serve onto a white plate than a red one? -18%. 8) What do people tend to overeat more of than vegetables? -WHITE STARCHES. 9) What does switching from an 11-inch plate to a 10-inch plate make people do? -TAKE LESS & WASTE LESS FOOD. 10) What type of glass do people think they're drinking more from? -TALL SKINNY GLASS. 11) 6-year-olds serve themselves what % more food in an 18-ounce bowl than a 12-ounce bowl? -44%. 12) Applebees has introduced a line of meals under how many calories? -550. 13) What term is used to describe smaller-portion entrees? -MINI-MEALS.
- 13. NUTRIENTS -SUBSTANCES FOUND IN FOOD THAT PROVIDE ENERGY, REGULATE METABOLISM, AND HELP WITH GROWTH & REPAIR OF BODY TISSUES ESSENTIAL NUTRIENTS -REQUIRED BY THE HUMAN BODY 1) CARBOHYDRATES 2) FAT 3) PROTEIN 4) VITAMINS 5) MINERALS 6) WATER
- 14. FUEL NUTRIENTS -THE ONLY SUBSTANCES THE BODY USES TO SUPPLY THE ENERGY NEEDED FOR WORK & NORMAL BODY FUNCTIONS. 1) CARBOHYDRATES 2) FAT 3) PROTEIN
- 15. REGULATORY NUTRIENTS -HAVE NO CALORIC VALUE, BUT ARE STILL NECESSARY FOR A PERSON TO FUNCTION NORMALLY & MAINTAIN GOOD HEALTH. 1) VITAMINS 2) MINERALS 3) WATER
- 16. MACRONUTRIENTS -WE NEED THEM IN PROPORTIONATELY LARGE AMOUNTS DAILY. 1) CARBOHYDRATES 3) PROTEINS 2) FATS 4) WATER MICRONUTRIENTS -REQUIRED IN ONLY SMALL AMOUNTS. 1) VITAMINS 2) MINERALS
- 17. THE 7TH NUTRIENT FIBER: -VITAL FOR GOOD HEALTH. -PROVIDES PROTECTION AGAINST SEVERAL DISEASES, INCLUDING CARDIOVASCULAR DISEASE & SOME CANCERS.
- 18. NUTRIENT DENSITY -A MEASURE OF THE AMOUNT OF NUTRIENTS & CALORIES IN VARIOUS FOODS. HIGH NUTRIENT DENSITY: -FOODS THAT CONTAIN FEW OR A MODERATE NUMBER OF CALORIES BUT ARE PACKED WITH NUTRIENTS. -APPLES LOW NUTRIENT DENSITY (JUNK FOODS): -FOODS THAT HAVE A LOT OF CALORIES BUT FEW NUTRIENTS. -DONUTS
- 19. CALORIE -THE AMOUNT OF HEAT NECESSARY TO RAISE THE TEMPERATURE OF 1 GRAM OF WATER 1 DEGREE CENTIGRADE. -USED TO MEASURE THE ENERGY VALUE OF FOOD & COST OF PHYSICAL ACTIVITY.
- 20. THE CALORIE QUIZ HOW MANY CALORIES ARE IN THE FOLLOWING ITEMS?
- 21. 140
- 22. 0
- 23. 145
- 24. 110
- 25. 125
- 26. BLACK 5 CREAM & SUGAR 168
- 27. 260
- 28. 550
- 29. 670
- 30. 200
- 31. 560
- 32. 415
- 33. THE 5 FOOD GROUPS IDENTIFIED BY THE MYPLATE ICON
- 34. DAIRY -FAT-FREE OR LOW-FAT (1%) MILK IS BEST -WOMEN 19-30: 3 CUPS/DAY -MEN 19-30: 3 CUPS/DAY FRUITS & VEGETABLES -HALF OF YOUR PLATE SHOULD CONTAIN FRUITS/VEGETABLES -WOMEN 19-30: 2.5 CUPS VEGETABLES/DAY & 2 CUPS FRUIT/DAY -MEN 19-30: 3 CUPS VEGETABLES/DAY & 2 CUPS FRUIT/DAY PROTEIN -CHOOSE FISH & LEAN OR LOW-FAT MEAT & POULTRY -WOMEN 19-30: 5.5 OUNCES/DAY -MEN 19-30: 6.5 OUNCES/DAY GRAINS -MAKE AT LEAST 1/2 YOUR GRAINS WHOLE GRAINS -WOMEN 19-30: 6 OUNCES/DAY -MEN 19-30: 8 OUNCES/DAY
- 35. WHAT CONSTITUTETHE MAJOR SOURCE OF CALORIES THAT THE BODY USES TO PROVIDE ENERGY FOR WORK, MAINTAIN CELLS, & GENERATE HEAT? CARBOHYDRATES
- 36. CARBOHYDRATES -A CLASSIFICATION OF DIETARY NUTRITION CONTAINING CARBON, HYDROGEN, & OXYGEN. -THE MAJOR SOURCE OF ENERGY FOR THE HUMAN BODY. -THEY HELP REGULATE FAT & METABOLIZE PROTEIN. -EACH GRAM OF CARBOHYDRATES PROVIDES THE HUMAN BODY WITH 4 CALORIES. -2 CATEGORIES: SIMPLE & COMPLEX
- 37. SIMPLE CARBOHYDRATES “SUGARS” -OFFER LITTLE NUTRITIVE VALUE. -DIVIDED INTO MONOSACCHARIDES & DISACCHARIDES A) MONOSACCHARIDES 1) GLUCOSE: NATURAL SUGAR 2) FRUCTOSE: FRUIT SUGAR 3) GALACTOSE: MILK SUGAR B) DISACCHARIDES 1) SUCROSE: GLUCOSE + FRUCTOSE 2) LACTOSE: GLUCOSE + GALACTOSE 3) MALTOSE: GLUCOSE + GLUCOSE
- 38. COMPLEX CARBOHYDRATES “POLYSACCHARIDES” 1) STARCH: CONVERTED TO GLUCOSE FOR BODY’S OWN ENERGY USE. 2) DEXTRINS: PROVIDE MANY VALUABLE NUTRIENTS & CAN BE AN EXCELLENT SOURCE OF FIBER. 3) GLYCOGEN: FOUND IN SMALL QUANTITY IN MEATS, BUT FOR THE MOST PART WE MANUFACTURE IT; WE DON’T CONSUME IT.
- 39. FIBER -A FORM OF COMPLEX CARBOHYDRATE. -HIGH-FIBER DIET GIVES A PERSON A FEELING OF FULLNESS WITHOUT ADDING TOO MANY CALORIES. -DECREASES THE RISK FOR CARDIOVASCULAR DISEASE & CANCER. -MOST AMERICANS EAT ONLY 15 GRAMS OF FIBER/DAY, PUTTING THEM AT INCREASED RISK FOR DISEASE -RECOMMENDED INTAKE FOR MALES 50 YEARS & YOUNGER: -38 GRAMS/DAY -RECOMMENDED INTAKE FOR FEMALES 50 YEARS & YOUNGER: -25 GRAMS/DAY
- 40. SOLUBLE VS INSOLUBLE FIBER SOLUBLE FIBER: -DISSOLVES IN WATER & FORMS A GEL-LIKE SUBSTANCE THAT ENCLOSES FOOD PARTICLES. -THIS PROPERTY ALLOWS SOLUBLE FIBER TO BIND & EXCRETE FATS FROM THE BODY. -LOWERS BLOOD CHOLESTEROL. INSOLUBLE FIBER: -NOT EASILY DISSOLVED IN WATER & THE BODY CAN’T DIGEST IT. -BINDS WATER & INCREASES PERISTALSIS, THE INVOLUNTARY MUSCLE CONTRATIONS OF INTESTINAL WALLS THAT ENABLES QUICKER EXCRETION OF FOOD RESIDUES. -SPEEDING THE PASSAGE OF FOOD RESIDUES THROUGH THE INTESTINES LOWERS THE RISK OF COLOR CANCER.
- 41. FATS “LIPIDS” -MOST CONCENTRATED SOURCE OF ENERGY. -EACH GRAM OF FAT SUPPLIES 9 CALORIES TO THE BODY. -3 CATEGORIES: 1) SIMPLE FATS 2) COMPOUND FATS 3) DERIVED FATS
- 42. SIMPLE FATS -2 TYPES: 1) SATURATED: ANIMAL ORIGIN 2) UNSATURATED: FOUND IN PLANT PRODUCTS
- 43. COMPOUND FATS -COMBINATION OF SIMPLE FATS & OTHER CHEMICALS. -LIPOPROTEINS: -MOST IMPORTANT COMPOUND FAT -COMBINATION OF LIPIDS & PROTEINS -2 MAJOR FORMS 1) HIGH DENSITY (HDL): HIGH LEVELS LOWER RISK FOR CORONARY HEART DISEASE 2) LOW DENSITY (LDL): HIGH LEVELS INCREASE RISK FOR CORONARY HEART DISEASE
- 44. DERIVED FATS -COMBINE SIMPLE & COMPOUND FATS -EXAMPLE: STEROLS -CHOLESTEROL IS BEST-KNOWN EXAMPLE
- 45. PROTEINS -THE MAIN SUBSTANCES THE BODY USES TO BUILD & REPAIR TISSUES SUCH AS MUSCLES, BLOOD, SKIN, HAIR, NAILS, & BONES. -HELP MAINTAIN THE NORMAL BALANCE OF BODY FLUIDS. -ENZYMES: “CATALYSTS THAT FACILITATE CHEMICAL REACTIONS IN THE BODY.” -ALL ENZYMES ARE FORMED BY PROTEINS. -EACH GRAM OF PROTEIN YIELDS 4 CALORIES OF ENERGY.
- 46. VITAMINS -NECESSARY FOR NORMAL BODILY METABOLISM, GROWTH, & DEVELOPMENT. -2 MAIN TYPES: 1) FAT SOLUBLE (A, D, E, K) 2) WATER SOLUBLE (B COMPLEX & C)
- 47. MINERALS -INORGANIC NUTRIENTS ESSENTIAL FOR NORMAL BODY FUNCTIONS. -CRUCIAL TO MAINTAINING WATER BALANCE & THE ACID-BASE BALANCE. -REGULATE MUSCULAR & NERVOUS TISSUE IMPULSES, BLOOD CLOTTING, & NORMAL HEART RHYTHM.
- 49. WATER -THE MOST IMPORTANT NUTRIENT. -INVOLVED IN ALMOST EVERY VITAL BODY PROCESS: -DIGESTING & ABSORBING FOOD, PRODUCING ENERGY, REGULATING BODY HEAT, REMOVING WASTE PRODUCTS, BUILDING & REBUILDING CELLS. -WHAT % OF A MALE’S BODY WEIGHT IS WATER? -61% -WHAT % OF A FEMALE’S BODY WEIGHT IS WATER? -56% -THE DIFFERENCE IS DUE PRIMARILY TO THE HIGHER AMOUNT OF MUSCLE MASS IN MEN.