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Pub Holistic Health
Lecture 2
| Question | Answer |
|---|---|
| Nutrition | study of all interactions that occur between living organisms and food. relationship btw you and food |
| nutrients | chemical substances in foods that provide energy and structure and help regulate body processes. must be broken down by digestion, absorbed into blood and lymph,utilization of nutrients for chemical reactions=metabolism,elimination |
| Kcalories | unit of heat used to express the amount of energy provided by food. calorie=K=1000 |
| Change of American Food supply | ate meals at home c family at leisurely place-now we have more single parents or both parents working,no home cooked meals, activities interfere, processed foods,fast food |
| diet and health | JAMA=16% all deaths in US attributed to poor diet and sedentary life style,top 3 of 10 leading causes of death nutrition related. |
| energy is needed to | eliminate digestive waste, replace and repair new tissues,fight infections,balance hormones,assist in better quality sleep,handle stress |
| processed foods | foods specially treated or changed from their natural stae, can boiled or microwaved,easier and quicker,meals can be prepared in mins |
| fast foods | according to Annual Review of Nutrition 2004 americans replacing more food with fast food |
| top 3 leading causes of death in US | heart disease 30%, cancer 25%, Stroke 7% |
| diabetes | 7th leading cause of death, 5% of all deaths |
| Food pyramid | 1992, 2005,2011 my plate |
| 2005 Food Pyramid Physical Exercise | movemnet of the body that uses energy, moderate or vigorous and add up to at least 30 min/day |
| Ten tips to a great plate | balance calories, eat less,avoid oversized portions,foods to eat more often,make half your plate fruits and 1/2 plate fruits/vegetables,fat free/lowfat milk,1/2 grains whole grains,foods to eat less often,compare sodium foods,drink water not sugary drinks |
| nutritional evaluation | food journal kept for 1-2 weeks,patient or client records |
| macronutrients | water,fiber,carbohydrates,protein,fats |
| water | not a true macronutrient,fundamental for life,require 9-12 cups of pure drinking water per day. caffeine, carbonated and alcohol not counted |
| fiber | not a true macronutrient,insoluble,21-38 gr/day,avrage american only eats 11gr/day,helps with proper bowel elimination by adding bulk and speeding up rate waste move through intestines.reduces disease. |
| carbohydrates | provide energy in form of glucose,allow proteins to be digested.2 classes-simple and complex |
| patient or client records | what is eaten,time eaten,where food was eaten,who food was eaten with,what feelings were had related to the food |
| sources of fiber | vegetables,fruits,peas,beans,whole grains |
| carbohydrates used in the body | provide energy in the form of glucose,allow proteins to be digested |
| two classes of carbohydrates | simple and complex |
| simple carbohydrates | sugar,food with added sugar,candy,soft drinks,cookies,cakes,ice cream. no nutrients,excess stored as fat |
| foods with added sugars | simple carbohydrate, candy, soft drinks,cookies,cakes,ice cream,no nutrients |
| complex carbohydrates | fruits,vegetables,and grain products |
| protein | macronutrient |
| uses of protein | growth,repair of damaged or injured tissue,regulate water balance,makes up hair,skin,nails,hormones,enzymes,antibodies,organs,source of energy if needed |
| what are proteins made up of | amino acids,22 amino acids are needed, 8 are essential |
| complete proteins | contain all essential amino acids,meat,fish,fowl,eggs,and dairy |
| incomplete proteins | provide the body with some essential amino acids,beans,grains,and peas |
| fats | macronutrient,energy,protection,insulation,transport and absorb fat soluble vitamins |
| uses of fats | provide greater energy than carbs.9 calories per gram(carbs 4 per gram),protection over bones,insulation prevent heat loss,transport and absorb fat soluble vitamins |
| fat used as energy | provide greater energy than carbs, 9 cal per gram |
| composition of fats | one molecule of glycerol and three fatty acids,tryglicerides |
| fatty acids | 3 classes,saturated,monounsaturaged,polyunsaturated.both unsaturated fatty acids when replacing saturated fatty acids can reduce level of cholesterol in blood |
| saturated | solid at room temperature,in meats,cream,whole milk,butter,cheese,vegetabel shortening. |
| monounsaturated | liquid at room temp,found in olive oil and canola oil,avocado,peanut oil |
| polyunsaturated | liquid at room temp.vegetable oils,nuts and some fish,omega 3 |
| micronutrients | necessary in trace amounts,naturally in food,vitamins |
| vitamins | have no calories,cannot be used as food source,needed for growth,development,and metabolism,water soluble and fat soluble vitamins |
| water soluble | dissolve in water and are excreted from skin,lungs,intestines,and kidney. |
| fat soluble | can be stored in liver and fat tissues of the body.ADEK |
| minerals | body needs more Ca,Phosphorus,Potassium,Sulfer,Na,Chloride,Mg,Iron. body needs less trace minerals. |
| dietary supplements | spend 28 billion each year.dietary manufacturer is responsibme to make sure safe and label truthful before on market.FDA takes action after reaches market.do not need to register with FDA nor get approval.Federal Trade Commission monitor advertising. |
| what is a dietary supplement | according to DSHEA,product taken by mouth that contains dietary ingredient intended to supplement the diet.under general umbrella of foods not drugs. |
| what information must manufacturer disclose on the label of a dietary supplement | FDA requires dscriptive name of product stating it is a supplement,nutrition label in for of supplemental facts identifying each dietary ingredient in product. |
| who has the responsibility for ensuring that a dietary supplement is safe | manufacturer is responsible before product on market.FDA after on market |
| moderate physical activities | walking briskly (3.5 miles per hour), hiking, gardening/yard work,dancing,golf(walking and carrying clubs), bicycling (less than 10 miles per hour), weight training(general light workout) |
| vigorous physical activities | running/jogging (5 miles per hour), bicycling (more than 10miles per hour),swimming (freestyle laps),aerobics,walking very fast (4.5 miles per hour), heavy yard work(chopping wood), weight lifting (vigorous effort), basketball (competative) |
| DSHEA | Dietary Supplemental Health and Education Act |
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