Nutrition 1020 Module 1

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Diet

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The kind and amount of foods and fluids that a person habitually consumes.

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Food

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Anything edible that nourishes the body.

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Nourish

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To provide food or other substances necessary to Sustain life and support growth. All parts of the body need to be nourished, from the individual cells to tissues, organs, organ systems, and the organism.

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Nutrition

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The act or process of nourishing or being nourished. The process of ingestion, digestion, absorption, assimilation, and excretion of food are part of nutrition. This is also the science or study of the nourishment of humans or other creatures.

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Nutritional sciences

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The study of nutrition, including dietary components and metabolism.

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Nutrients

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Molecular substances that provide nourishment to cells and thus every multi cellular component of the human organism. These can be essential, nutritional deficiency signs and symptoms occur without intake, or nonessential, nutritional deficiency signs and symptoms do not occur without intake. They can also be energy producing or non energy producing.

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The 6 categories of nutrients in human nutrition

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These are carbohydrates, proteins, fats, vitamins, minerals, and water.

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What are the energy producing nutrients?

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Carbohydrates which are the preferred fuel at 4 calories per gram. Proteins which help in tissue repair maintenance and growth at 4 calories per gram. And fats which are sustaining fuel at 9 calories per gram. Carbohydrates are the high performance fuel because they are fast and best at making adenosine triphosphate. Fat, on the other hand, are the low level fuel because they're very slow to produce adenosine triphosphate. When we Are under stress and do not have enough carbohydrates, proteins can provide adenosine triphosphate. Toxic metabolic waste is produced when protein is over consumed.

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What are non energy producing nutrients?

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Vitamins which regulate metabolism at 0 calories per gram. Minerals which aid in molecular structure and regulate metabolism at 0 calories per gram. And water which acts as a medium for metabolism and nutrient support at 0 calories per gram.

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Energy producing

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A substance that provides calories when metabolised by the body.

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Calorie

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The unit used to measure energy. One calorie is the amount of heat energy required to raise 1 kg of water 1ﾟC. Calorie values in food are estimated by the bomb calorimeter.

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Nutritious

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A food that provides a high degree of nourishment.

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Nutrient density

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The amount of nutrients relative to the number of calories in a given quantity of food. The higher the nutrient density, the more nutritious the food.

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Biological classification

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The scientific classification of life forms on Earth. It is a form of scientific taxonomy that starts with domain and goes through Kingdom, phylum, class, order, family, genus, and species.

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The cell

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The smallest structural and functional unit of life among all known living organisms. Often called the building block of life and comes into existence by division of a preexisting cell. They have the capacity for metabolism, homeostasis, growth, and reproduction.

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Molecules

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Composed of 2 or more atoms, the smallest component of an element, held together or stabilised by a chemical bond. These come from the 6 categories of biological molecular nutrients in human nutrition and they provide the raw materials for cell structure and function.

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Multi cellular organisms

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More complex living systems having several types of cells. Cells are individually alive while contributing to a multi cellular organism. Humans have an estimated 100 trillion cells. There are 210 different types in the human body.

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Health

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Complete physical, mental, and social well being. Not just the absence of infirmity.

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What are macronutrients?

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These are carbohydrates, proteins, and fats. They are energy producing and are required in large amounts.

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What are micronutrients?

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These are vitamins and minerals. They are non energy producing nutrients and are required in very small amounts.

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Water

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Water is required based on energy expenditure in an amount necessary to stay in water balance, intake is balanced with loss via excretion.

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Which nutrients contain organic carbon?

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Proteins, fats, and vitamins. Water and minerals are considered to be in organic, that is, they do not contain organic sources of carbon Atoms.

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Human nutrient needs are mainly a function of what?

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Gender, state of lactation, and age.

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Calorie control

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Selecting foods that are nutrient dense so that food and energy intake maintain a healthy body weight.

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Adequacy

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A diet that provides essential nutrients, fibre, and energy in amounts adequate, or sufficient to maintain health.

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Balance

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A diet that provides an appropriate number of servings from a variety of food types that compliment one another.

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Fiber

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Plant polysaccharides, such as cellulose, That are composed predominantly of repeating units of glucose hooked together by Beta bonds and are indigestible by humans.

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Moderation

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A diet that Avoids excesses of any substance especially unhealthy substances.

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Variety

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A diet in which different foods that provide the same nutrients are chosen, as well as foods that provide different nutrients within the same food group.

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Food and energy

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All living things by the laws of energy and thermodynamics has manifested in biochemical reactions.

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Energy

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The ability to do work, chemical, mechanical, or osmotic. Energy can be kinetic, the ability to do work, or potential, stored energy, in nature.

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Thermodynamics

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The process involved in the conversion of energy to work, chemical, mechanical, or osmotic. The laws of thermodynamics say that energy is neither created nor destroyed, it can only be transferred from one form to another. The energy that is transferred to sustain life is through nutrition.

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Essential nutrients

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Substances that are found in food and are needed by the body but are not made by the body in amount sufficient to meet physiological needs. Both energy producing nutrients and non energy producing nutrients can provide essential nutrients.

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Adenosine triphosphate

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The energy producing nutrients, carbohydrates, proteins, and fats Are used to produce adenosine triphosphate inside the mitochondria. Adenosine triphosphate functions as the bodies short term energy storage centre. It is generated by converting adenosine diphosphate to adenosine triphosphate. This chemical reaction requires energy and the addition of the 3rd phosphate results in an energy transfer from the carbon bonds in energy producing nutrients.

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Mitochondria

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The cellular organelles that generate most of the cell supply of advancing triphosphate, which is the ultimate source of chemical energy used by cells to do work. It is referred to as the powerhouse of the cell.

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Health and Malnutrition

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When the diet and lifestyle are sound, the result is health. When the diet and lifestyle are not sound, the result is malnutrition. This simply means poor nutrition. This can result from deficiency, toxicity, or imbalance of nutrient in pig or body utilisation.It results from both overnutrition and undernutrition. Over nutrition leads to obesity and undernutrition can result in starvation.

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Chronic disease

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Diseases such as heart disease, cancer, diabetes, or osteoporosis that progress slowly and have a long duration. It is important to adopt a healthy lifestyle early to prevent or slow down degeneration of anatomy, body parts, and physiology, function of body parts. Heart disease can be a variety of diseases that affect the heart and blood vessels. Cancer is a disease in which cells become engaged in uncontrolled cellular division. A stroke is the rupture or blockage of a blood vessel supplying oxygen to the brain, resulting in brain damage. Osteoporosis is a disease that makes bones fragile so a break with low stress, Usually resulting from bone loss over time. And diabetes is a chronic disorder of carbohydrate metabolism, typically from insufficient or ineffective insulin. Contributing dietary factors include excessive amounts of solid fats, transfatty acids, Which have hydrogens on opposite sides of the double bond on the carbon backbone. Fiber poor carbohydrates or refined, removed components of a food to increase shelf life, grains. Sodium, in the form of salt. Alcohol, sugar, and deficient amounts of calcium, potassium, magnesium, and other nutrients.

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Exercise

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Also known as physical activity, any form of body movement, promote healthy body weight and composition, metabolism, bone structure, and cognitive function. To receive the full health promoting effects of exercise, it is recommended to participate in at least 60 minutes of moderate to vigorous activities per day.

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Food choices

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Food choices affect disease and stress resistance. Some influences are physiological, psychological, and sociological, and others are cultural.

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What factors affect food choices?

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Hunger, satiety, appetite, personal preferences, availability, economics, family social and ethnic traditions, advertising, and others.

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At what age can most vital organ function begin to show a measurable rate of physiological decline?

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30. However, The cardiovascular system begins its consistent rate of decline at the age of 20.

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Vegetarianism

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Vegetarians eat mostly plant foods and they place limits or restrictions on animal foods. Vegan will not consume any animal products in their diets. Neither honey nor gelatin Because gelatin is made from the college Inn that was boiled out of animal bones. Lacto ovo vegetarian Eat no muscle meats but will include milk products and eggs in their diet. Omnivores eat both plant and animal foods. Semi vegetarians include polo vegetarians, who eat only chicken, and pesco vegetarians who eat only seafood. Fruitarians include raw or dried fruits, seeds, and nuts in the diet, a nutritionally inadequate eating style.

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The difference between satiation and satiety

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Satation is a short term effect, satiety is a longer lasting effect.

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What is the most important way to avoid overeating?

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The most important way to Avoid over eating is to control your appetite.

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What is the main event in the return of hunger several hours after a meal?

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The emptying of the stomach

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What environmental factors lead to increased eating?

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Atmosphere, accessibility, and presences.

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What are the 4 steps in converting macro nutrients into energy?

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Step one is glycolysis, The process of breaking down glucose and turning it into pyruvate. Step 2 is intermediate step, Takes pyruvate and turns it into acetyl CO a. Step 3 is the tca cycle, Process that takes small molecules like acetyl co a And tears hydrogen off of them. Step 4 is the electron transport chain, This takes all the hydrogen from step one, two, and 3 and uses it to make Adenosine Tri phosphate.

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What is the recycling known as when too much pyruvate Accumulates During physical activity when there is a lack of oxygen to continue the steps?

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The Cori cycle. This converts pyruvate into lactic acid which is sent to your kidneys in exchange for Glucose.

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The difference between essential and non essential nutrients.

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Essential nutrients are those that the body cannot make Or do not make enough of. They must be consumed. Without an intake, specific deficiency signs and symptoms occur.Whereas, non essential nutrients are those that the body can make and there is no signs or symptoms of deficiency.

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Hunger, satiety, and appetite

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Hunger is the physiological need for food. The physical body send signals indicating a need for food. Satiety Is the physiological feedback mechanism that terminates food intake. Appetite is the psychological desire for food. The brain sends signals indicating a desire for food because of century input like seeing, smelling, or thinking about food.

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Carbohydrates

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Organic compounds composed of carbon, oxygen, and hydrogen that provide the preferred fuel of the body. These are categorised as simple or complex. Many provide 4 calories per gram, except fibers, which are indigestible and thus non choloric. Please provide specific energy for the brain and red blood cells as well as energy for the muscle.

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Composition of carbohydrates

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For every carbon in the molecule, there is twice the number of hydrogen molecules and the same number of oxygen molecules.

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Metabolites

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The product, molecules, of biochemical reactions or metabolism.

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Organic

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A carbon containing substance or molecule. In lay terms or on food labels, means organically produced. Therefore, a carbohydrate Is an Organic compound. Other lay meanings of the term organic Can be A substance that is derived from a living organism or a food that is grown without synthetic fertilisers, pesticides, hormones, or antibiotics.

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Simple sugars and starch

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Simple sugars are carbohydrates that are monosaccharides or Disaccharides And starch comes from plant polysaccharides That are made up of repeating units of glucose hooked together by alpha bonds and are digestible by humans. Even though carbohydrates have a low caloric density of 4 calories per gram, they are quick to be converted to adenosine triphosphate.

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Complex carbohydrates

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Polysaccharides composed of straight or branched chains of monosaccharides.

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Simple sugars

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Common dietary sugars are single, mono, or double, di, units of six carbon sugars, saccharides.

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Monosaccharides

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Single basic molecular units of sugar. The 3 most common single units of dietary carbohydrate include glucose, galactose, and fructose. The majority of carbohydrates consumed in the diet consists mostly of glucose, galactose, and fructose.

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Disaccharides

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Double units of sugar. 3 most common double units of dietary carbohydrate include sucrose, lactose, and maltose. Sucrose is made up of glucose and fructose, Lactose is made up of glucose and galactose, And maltose is made up of 2 units of glucose.

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The importance of sugar

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Glucose is the form of carbohydrate in the bloodstream and is often referred to as blood sugar. Fructose occurs naturally in fruit, so it is known as fruit sugar, but high fructose corn sweetener is artificially produced and often added to processed foods. Sucrose is table sugar and is the molecule that dominates any sugar product such as Brown sugar, powder sugar, or honey. Maltose is found in fermented grain products and process foods And is known as malt sugar. Lactose is the type of carbohydrate in milk and dairy products that is known as milk sugar.

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Complex carbohydrates continued

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There are 2 types of complex carbohydrates common in Whole Foods, starch and fiber. Both are polysaccharides and this means they are made of many units of sugar.

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Starch

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Amylose and amylopectin are types of starch present in food. Starches are long molecules made of repeating glucose units. The type of bond that links the glucose together distinguishes the type of complex carbohydrate. Starch contains alpha link glucose binding between the molecules. Alphaamylase is the enzyme that can break the alpha bond. Thus making the glucose molecule available for absorption, utilization, and energy production.

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Fiber

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There are many types of dietary fibre. The most common type consumed in the diet, cellulose, consists of large molecules made of repeating glucose units. Unlike the starch amylose, All fibres, including cellulose, have Beta bond linked glucose units. These are impervious to acids and enzymes. This means that the bonds between the glucose molecules in fibre are not broken, so the glucose cannot be absorbed or utilised. Thus, fibre cannot be used for energy production.This makes fibre indigestible and noncaloric. Although it cannot be used for energy production, fibre is important for digestive health. Fibre is abundant in whole plant foods like Legumes, fruits, vegetables, and whole grains.

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Food sources of carbohydrates

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These sources include plant and animal. The calories from plant foods are mostly provided by carbohydrates. Plant food sources of simple carbohydrates, sugar, include fruits, fruit juices, suites, sugars, and sugar sweetened cereals. Plant food sources of complex carbohydrates, starch, Include pastas, breads, cereals, potatoes, corn, vegetables, legumes and a wide variety of grains such as wheat, rice, barley, rye, cornmeal, and Oats. The carbohydrate rich foods That come from the animal Kingdom are milk and honey. Both provide simple carbohydrates. There are no significant sources of complex carbohydrates from animal foods. Most of this food provides calories from protein and fat rather than carbohydrates.

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Acceptable macronutrient distribution range

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A recommended range of calories expressed as percentages for carbohydrate, sugar, Protein, fat, and essential fatty acid dietary intake.

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Dietary reference intake

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Recommended intake value, In grams, for essential nutrients, water, fibre, and calories. Also exists for physical activity.

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Recommended intake levels of carbohydrates

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For an adult, the acceptable macronutrient distribution range recommends carbohydrates at 45 to 65% of total calories consumed. The recommendation for sugars is less than or equal to 25%. This is because diet high in simple sugars do not promote health, whereas diets composed of more complex carbohydrates do. The recommendation for added sugars is less than 10% of total calories. These include cakes, cookies, candy, sugary drinks, frozen desserts, and many other processed foods. The dietary reference intake for CarbohydratesIs established as a minimum value for adults is 130 g per day. The dietary reference intake for fibre is 25 g per day for adult women and 38 g per day for men. A personalised recommendation for fibre is 1.4 g per 100 calories consumed.

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Alcohol

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Alcohol is an organic energy producing compound containing 2 carbons and a hydroxyl group. Its chemical formula more closely matches that of a carbohydrate compared to other energy producing macronutrients. Alcohol provides 7 calories per gram. Alcoholic beverages contain ethanol, Ethyl alcohol, and has a caloric Value of 7 calories per gram. This is the same for beverages such as beer, wine, and liquor. Alcoholic beverages provide empty calories, meaning physiologically in significant amounts of essential nutrients are provided for the calories consumed. Is the coloric values among alcoholic beverages vary greatly depending on type and additional ingredients used to make it.The recommendation for alcohol consumption by us government agencies is that women should consume no more than one standard drink per day and men no more than 2 standard drinks per day.This is because, in excess, alcohol has many detrimental effects on the body and the brain. An average adult weighing 150 pounds can metabolise less than one drink, 14 g of ethanol, per hour. Therefor, if the alcohol ingestion exceeds 2 drinks per hour, the blood alcohol Concentration increases. A blood alcohol concentration of .10 Leads to great dysfunction including slurred speech, blurred vision, staggered walking, and dysphoria, emotional state of anxiety, depression, or unease, and nausea. A blood alcohol concentration of .20 There is total disorientation, few pain sensations, and vomiting. While above a blood alcohol concentration of .30 a state of stupor exists, with increasing risk of coma and death from respiratory arrest. Too much alcohol promotes a variety of liver diseases, because ethanol requires a special system available only in the liver to break it down. In large amounts, alcohol promotes cancer.

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Alcohol in the liver

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After alcohol enters the bloodstream it has to be metabolised by the liver in order to detoxify the molecules. The enzymes and compounds involved in metabolism are diverted from their usual tasks and normal liver function is disrupted. Fatty acid metabolism is retarded and fat molecules build-up in liver cells, further inhibiting liver function. The consequence is a downward spiral resulting in fatty liver, followed by fibrosis and finally cirrhosis, which is irreversible and often fatal.

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Prolonged and excessive alcohol use

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Individuals who drink and accessive amount of alcohol for a prolonged duration of their life can suffer from vitamin deficiencies. Fetuses of women who drink alcohol during pregnancy are at high risk for fetal alcohol syndrome when the woman uses alcohol During the 1st trimester of the pregnancy. On average, every day alcohol is involved in the death of 5 college students, sexual assault of 266 college students, injury of 1641 college students, and assault of 1907 college students. Alcohols affects can be reversed as long as the doses are moderate, the time between them is ample, and nutrition is adequate.

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Proteins

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Organic energy producing compounds made of amino acid for tissue repair, maintenance, as well as for growth. Classified as complete or incomplete, high or low quality, or high or low biological value.

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Amino acid

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Organic and nitrogen containing compounds that can be Essential or non essential. There are 20 used to make proteins.

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The difference between essential and non essential Amino acids

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The human body cannot make essential amino acids, but it can make non essential amino acids given nitrogen and the specific carbohydrate intermediates.

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Amino acid and proteins

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Both contain the elements nitrogen, carbon, oxygen, and hydrogen. However, 2 of the 20 amino acids also contain the essential mineral sulfur. Because proteins are made of amino acid, which contain carbon and have several elements link together, they are organic compounds.

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Essential amino acid, 9 types

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Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

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Nonessential amino acids, 11 types

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Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glycine, Glutamine, Proline, Serine, and Tyrosine. The body can make these amino acids from nitrogen and carbohydrate intermediates.

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Energy yield and function of proteins

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Protein and its component amino acids yield 4 calories per gram. In adults, the body's 1st function and use for dietary protein is to provide the amino acids for the synthesis of enzymes, hormones, nutrient transport molecules, cellular tissue in vital organs, growth, and repair of lean body mass. However, if the body is stressed or energy intake is Inadequate, the cells can use the amino acids from protein for energy.

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The amounts and proportions of the essential amino acids present determines whether the protein is of high or low quality. What does this mean?

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High quality proteins are those that contain all of the essential amino acids And are called complete proteins. They are also referred to as having a high biological value. Animal proteins provide dietary sources of high quality proteins. Low quality proteins are those that lack or are limited in one or more essential amino acid and are called incomplete proteins. They are referred to as having a low biological value, meaning that Eaten singly They don't adequately support human life. Plant proteins provide dietary sources of low quality proteins.

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Complementation

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Combining protein containing plant food so that all the essential amino acids are present with the food combination. This can occur when you include brown rice and black beans, whole wheat bread and peanut butter, and soy milk with Cereal. Most complementation occurs by crossing grains with legumes or grains with vegetables.

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Grains

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Wheat, barley, rye, oats, rice, Quinoa, and other

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Legumes

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Lentils, peanuts, soybeans, Pinto beans, kidney beans, lima beans, and other

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Recommended intake levels of proteins

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For an adult the acceptable macronutrient distribution range for protein is 10-35% of total calories. The dietary reference intake for protein is a personalised amount of protein needed daily. This is 0.8 g of high quality or complemented proteins per kilogram of body weight per day.

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Protein metabolism

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Although the body normally likes to get Its energy from carbohydrates and fats, it is possible for the body to metabolise protein. This occurs when the body removes the amino group from The organic compound. Depending on the side group Of the amino acid, this process can convert that amino acid into either a pyruvate or Acetyl co a. If it is made into pyruvate the body can Convert it into glucose. This makes the amino acid glucogenic. However, those that turn into acetyl co a cannot convert to glucose and are referred to as Ketogenic. Regardless, however, the body can turn both compounds into Adenosine triphosphate via the tca cycle And the electron transport chain.

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What happens to the amino group When it has been stripped to convert protein into energy?

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This by itself is referred to as ammonia which is then transported to the liver Where it is given a carbon group and a water group transforming it into urea. Which is then excreted by the kidney in the form of urine.

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Fats

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Triglycerides, or dietary fat. Fats fit into the classification of lipids. Lipids contain 3 categories of fat soluble substances, triglycerides, Phospholipids, and sterols. Lipids Perform important roles In the body, from being an energy source to insulating the body and helping maintain cell membranes.

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Lipids

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A family of fat soluble organic compounds that includes triglycerides, phospholipids, and sterols. In foods, lipids usually are present in combination.

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Composition of lipids

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Lipids Are a chemical class of organic compound that are fat soluble, meaning they associate with other fat soluble substances, not water. They contain mostly carbon and hydrogen molecules and very small amounts of oxygen. Dietary fats are greasy substances, whereas sterols are waxy, phospholipids are natural soaps. These molecules contain phosphorus in addition to carbon, hydrogen, and oxygen.

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Triglycerides

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Most dietary fats naturally exist as chemical structures of triglycerides. They are made up of 3 fatty acid that are attached to a glycerol backbone. When the fatty acids are broken down into carbon dioxide plus water, adenosine triphosphate is released. Triglycerides are the only energy producing lipid.

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Energy yield of Triglycerides

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Dietary triglycerides are the most calorically dense of all the energy producing nutrients. Triglycerides and their composite fatty acids Provide 9 calories per gram, while protein and carbohydrate provides 4 calories per gram, and alcohol provides 7 calories program.

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Calorically dense

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An energy producing substance that contains a lot of energy per gram weight, such as triglycerides, 9 calories per gram, and alcohol, 7 calories per gram, compared to starches sugars and proteins at 4 calories per gram.

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Categories of fatty acids in triglycerides

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The fatty acids that make up triglycerides and phospholipids are categorised as saturated, mono unsaturated, and polyunsaturated.

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Saturated fatty acid

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Saturated fats consist of mostly saturated fatty acids, which have no double bonds between the carbon molecules, Each carbon is chemically saturated with hydrogen's. Food sources include Animal products, hydrogenated vegetable fats, and tropical oils such as Palm and coconut. Saturated fats are solid at Room temperature and saturated fatty acid intake above 10% of calories is associated with increased risk of cardiovascular disease.

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Mono unsaturated fatty acids

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Mono unsaturated fats consist mostly of mono unsaturated fatty acids, which have only one double bond in the carbon chain. Food sources of this kind Include Olive oil, canola oil, almonds, macadamia nuts, and avocados. Some mono on saturated fats can be solid when refrigerated, at Room temperature, they are liquid. These are healthy to eat in moderation and are not linked to promoting disease.

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Polyunsaturated fatty acid

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Polyunsaturated fats consist mostly of polyunsaturated fatty acids, which contain more than one double bond in the carbon chain. Food sources include plant oils like corn, soy, cottonseed, safflower, and sunflower oil. Polyunsaturated fats are liquid at Room temperature. Because Polyunsaturated fatty acids Food sources provide essential fatty acids, they are healthy to eat in moderation, but too much intake promotes cancer.

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Essential fatty acid

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Linoleic acid and alpha-linolenic acid, which are needed by the body but are not made by the body in amounts sufficient to meet physiological needs.

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Omega 3, alpha-linolenic, fatty acid

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Long chained, polyunsaturated fatty acids in which the 1st double bond is 3 carbons away from the methyl end of the carbon chain. These fatty acids are health enhancing to eat. They are naturally present in small amounts in fish and in some plant foods like flaxseeds.

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Omega 6, Linoleic, fatty acid

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Omega 6 fatty acids are polyunsaturated fatty acid, healthy to eat in moderation and naturally abundant in most plant oils, nuts, and seeds. The amounts of both omega 3 and a omega 6 fatty acids are currently not required by law to be listed on food packaging labels.

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2 fatty acids are recognised as essential fatty acids in human nutrition. What are they?

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Linoleic acid and alpha-linolenic acid. These are both polyunsaturated fatty acid. Linoleic is an omega 6 fatty acid and alpha-linolenic is an omega 3 fatty acid.

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Food sources of triglycerides

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Triglycerides are found in plant and animal foods. Plant sources include oils, margarine, mayonnaise, salad dressing, olives, avocados, nuts, and seeds are all foods that provide plant fat. Plant food oils that are modified by food manufacturing techniques to make them more solid at Room temperature, such as a stick of margarine and shortening, are disease promoting an unhealthy.

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Animal fat sources

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With the exception of fish, animal fat sources provide mostly solid saturated fats, which are potentially unhealthy because they promote obesity, heart disease, and some cancers and thus should be limited in the diet. Fish provides a good source of 2 common healthy omega 3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid.

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Recommended intake levels of dietary fats

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For an adult, the acceptable macronutrient distribution range for total fat intake is 20 to 35% of calories consumed. For linoleic 5 to 10% and alpha-linolenic 0.6 to 1.2% of calories. There is no Dietary Reference intake for total fat, however, DRI for essential fatty acids for omega 6 linoleic acid is 17 grams per day and for omega 3 alpha-linolenic acid is 1.6 grams for men. Women need linoleic acid 12 grams per day and for alpha-linolenic acid at 1.1 grams per day.

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Transfatty acids

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These have been coined transfat by the food industry. They are technically mono unsaturated fatty acids, but they can be found in any unsaturated fatty acid source that has undergone the food processing technique called partial hydrogenation. These types of fats are very unhealthy to eat. They are worse than saturated fatty acid because they promote heart disease even more than they do.The food industry must ensure that processed foods do not contain trans fats which naturally Occur in ruminant animal dairy products.

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Phospholipids

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Smalle amounts of phospholipids are found in food. The most common of such is lecithin. Phospholipids are the most water compatible of all the lipids. One end of the molecule is water soluble and the dominant end is fat soluble. This chemical characteristic allows phospholipids to function as an emulsifying agent, or emulsifier. In other words, they allow water soluble substances to stay mixed together with fat soluble substances.

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Lecithin

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A phospholipid used by the food industry as an emulsifier In processed foods and by the body in cell membranes.

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Emulsifying agent or emulsifier

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A substance that associates water soluble and fat soluble substances such as water and oil together.

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Non energy yield and functions of phospholipids

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Phospholipids provide 0 calories per gram, thus they are noncaloric molecules that are used in the body for their chemical structure. Lecithin Functions as an emulsifier, as a precursor for the neurochemical acetylcholine And as a component in cell membrane structure.

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Acetylcholine

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A neurotransmitter made from the water soluble vitamin choline.

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Food sources of phospholipids

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Lecithin is found in plant and animal foods. A natural plant source of lecithin is the soybean. A natural animal source of lecithin is egg yolk.

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Recommended intake level of phospholipids

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Because phospholipids like lecithin can be synthesised in the body they are not essential nutrients therefore there is no Dietary reference intake for phospholipids. Furthermore, because phospholipids are noncaloric, they have no acceptable macronutrient distribution range.

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Sterols

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Small amounts of sterols are present in both plant and animal foods. They are used to build a variety of chemical structures in the body. Cholesterol, a well known sterol, is found in notable amounts in foods from the animal Kingdom. Cholesterol has many important functions in the body.

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Non energy yield of cholesterol

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Sterols provide 0 calories Per gram, thus they are non caloric molecules that are used in the body for their chemical structures. Cholesterol can be made in any animal body, including humans, and this is referred to as endogenous cholesterol. Additionally, animal food products can be consumed and this food source of cholesterol is referred to as exogenous cholesterol.

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Exogenous sources of cholesterol

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The sources of cholesterol come from outside the body from the intake of animal foods. The most concentrated dietary sources of exogenous cholesterol include egg yolks, organ meats, and some Crustaceans. Much smaller amounts of cholesterol are present in beef, poultry, pork, fish, wild game, milk, yogurt, cheese, and ice cream.

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Endogenous cholesterol sources

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Cholesterol is made primarily in the liver from saturated fatty acids. Usually about one g of cholesterol per day is produced by the body. However, the more saturated fatty acids that are consumed, the more Endogenous Cholesterol can be made.

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Functions of cholesterol

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Cholesterol is used to make bile for the digestion of fats, steroid hormones, vitamin d, and the myelin sheath. Cholesterol is also an integral component of cell membranes. However, excess cholesterol accumulating in the bloodstream can cause plaque and buildup in the coronary artery 's promoting heart disease and in the cranial arteries increase the risk of stroke.

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Recommended intake levels of cholesterol

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Because cholesterol is synthesised in animals in his not in essential nutrient, there is no dietary reference intake for cholesterol. Furthermore, because cholesterol is noncaloric, it has no acceptable macronutrient distribution range.

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Plant sterols and stanols

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Many plant sterols in stanols promote heart health. They are present naturally in small quantities in many plant foods including vegetables, nuts, seeds, whole grains, legumes, and vegetable oils.

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Vitamin

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Organic, essential nutrients categorised as fat soluble or water soluble that are needed in small amounts, milligrams or micrograms, by the body for health. All vitamins are instrumental In catalysing biochemical reactions. They are composed of carbon, hydrogen, and oxygen. Some vitamins, B vitamins, also contain nitrogen in their chemical structure.

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Recommended intake levels of vitamins

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The recommended amounts for daily consumption of the essential vitamins are established in Dietary reference intake values given as recommended dietary allowances and adequate intakes. The essential vitamins needed for cellular metabolism in tiny amounts, micrograms or milligrams, as compared to gram amounts for carbohydrates, proteins, and fats.Because vitamins are required in small amounts, they are referred to as micronutrients. Vitamins provide 0 calories program, thus, they are non Caloric molecules that are used in the body for their chemical structure. The essential vitamins have distinct functions at Daily recommended intake levels, deficiency characteristics at low levels, and toxicity symptoms at high levels. Vitamins are commonly integrated into the chemical structure of compounds called enzymes that are needed to drive biochemical reactions. Thus, vitamins are known as coenzymes or cofactors. Most water soluble vitamins play roles in energy metabolism, others are required for building connective tissue, vitamin C, blood clotting, vitamin K, Anti oxidant activity, vitamin C E and provitamin A, Or sending hormone like messages to regulate cell behaviour, vitamins A and D.

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Recommended dietary allowances

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The dietary amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people, also a nutrient intake goal for individuals.

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Adequate intakes

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The average dietary amount of a nutrient that appear sufficient for help, used when a Recommended dietary allowance cannot be determined.

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Fat soluble vitamins

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The 4 fat soluble vitamins essential in human nutrition are vitamins A, D, E, and K. Beta carotene, a plant pigment, is a precursor for a provitamin for vitamin a, but is not an essential nutrient itself, though it has shown a wide variety of potentially beneficial health effects when obtained from plant food sources.

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Enzymes and their cofactors

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Enzymes are proteins that catalyse chemical reactions. Biochemical reactions may build chemicals, anabolic, break apart compounds, catabolic, or rearrange molecules. Therefore, vitamins have earned the title of coenzymes, or cofactors.They are essential for the chemical structure and function of enzymes.They are known as regulators of metabolism.

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Folic acid

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Folic acid is a cofactor for homocystieine transmethylase and It plays anEssential role in reducing homocystieine levels, Which could build-up and contribute to heart disease.

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Water soluble vitamins

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The 10 water soluble vitamins essential in human nutrition are B1, B2, B3, B6, B12, C, pantothenic acid, biotin, folic acid, and choline.

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Other vitamins

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Hundreds of other compounds fell vitamin like activity. They are not considered essential vitamins and do not have a dietary reference intake established for them, because deficiencies have never been shown in humans without a dietary intake.

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Minerals

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Inorganic elements naturally found in the Earth that are categorised as either major or trace minerals in human nutrition. Some are essential nutrients needed in smalle amounts, milligrams or micrograms, by the body to function in a structural capacity, as coenzymes, and in fluid and ph balance.

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Composition of minerals

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Every mineral That is essential in human nutrition can be found on the periodic table. Every mineral is an element which means that they can be found naturally in the Earth. Even though carbon is one of the elements, all minerals are in organic substances. Most of the minerals present in the body are used for structural integrity. However, a small amount of the total body mineral content is required for chemical processes.

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Essential minerals in human nutrition

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The major minerals are Calcium, Ca, Magnesium, Mg, Phosphorus, P, Sodium, Na, Potassium, K, Chloride, Cl, Sulfur, S, and the trace minerals Iron, Fe, Zinc, Zn, Iodine, I, Selenium, Se, Chromium, Cr, Molybdenum, Mo, Copper, Cu, Manganese, Mn, Fluoride, F, and Cobalt, Co.

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Non energy yield and functions of minerals

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Minerals provide 0 calories program, thus they are noncaloric molecules that are used for their chemical structure. For instance, calcium, phosphorus, magnesium, and fluoride are used in bone and tooth structure and phosphorus in Deoxyribonucleic acid and adenosine triphosphate. Several minerals play chemical roles in cellular metabolism including zinc, copper, manganese, iron, and selenium are used. Other minerals play a role in body fluid regulation. Sodium, potassium, and chloride are known as the electrolytes that govern fluid balance across semi permeable membranes. Minerals like sodium and chloride function in chemical buffer reactions and thus help regulate PH, acid base balance.

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Electrolytes

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Ions such as sodium, potassium, and chloride that govern fluid balance across semi permeable membranes, between the inside and outside of cells.

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Semi permeable membranes

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A membrane made of a limpid bi layer that will allow certain molecules or ions to pass through by diffusion.

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Buffer

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A water based solution that resist ph change

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P h

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Acid base balance measured on a scale of 1 to 14, with low numbers being acidic, middle numbers being neutral, and high numbers being basic, alkali.

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Major minerals

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Essential minerals that are Required in amounts greater than 100 mg per day, including calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

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Trace mineral

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Essential minerals required in amounts less than or = 100 mg per day, including iron, zinc, iodine, selenium, chromium, Molybdenum, copper, manganese, fluoride, and cobalt.

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Other minerals

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Some minerals not currently recognised as essential for the human body making essential status as research supports it. These include nickel, as a structural requirement for some metalloenzyme 's, boron, which has been shown to function in calcium metabolism. Other minerals, such is Mercury, led, cadmium, and aluminium, can be found in human ash, but because no structural or metabolic roles have been identified for these minerals, they are believed to be contaminants of the body.

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Recommended intake levels of minerals

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The essential minerals have distinct functions at daily recommended intake levels, deficiency at low levels and toxicity at high levels. They are needed in microgram or milligram amounts compared to gram amounts for carbohydrate, protein, and fat.Because they are needed in small amounts, there known as micronutrients.

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Food sources for minerals

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The characteristics of a sound diet regarding variety and balance should be applied to the food groups grains, vegetables, fruits, milk and milk alternatives, meat and meat alternatives, and oils.

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Water

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An inorganic compound made of hydrogen and oxygen that is essential for life, the medium for metabolism and nutrient transport. Dietary sources include all fluids and fluid rich foods, such as fruits and vegetables. Because water does not contain carbon in its chemical structure, it is not an organic compound. Water supply 0 calories per gram, thus, it is noncaloric.Without an intake of water, dysfunction leading to death will result more quickly than with the limitation of any other essential nutrient in human nutrition.

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Recommended intake of water

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A daily recommended intake value for individuals over 19 years of age has been set. It is 2.7 liters for women and 3.7 liters for men. To stay in water balance, one milliliter of water per 1 calorie expended is needed. However, this is not in optimal level of water intake. Most metabolic waste is extreme did from the body via the youren, and the kidneys can excrete more efficiently into dilute urine. Therefore, drinking more fluid promotes the excretion of toxic metabolic waste products. However, too much can be fatal. This is termed water intoxication. Thirst mechanisms do not provide the motivation to drink until an individual is 2% dehydrated. At this point, optimal body function is decreased.

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Sources of water

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Fluid is provided best by consuming water, non caffeinated and non alcoholic beverages, and water rich foods such as fruits and vegetables. When glucose is broken down to carbon dioxide and Water, the water produced is metabolic water. Because sodium is also Flushed during exercise it is recommended that in individual consume about 1500 mg of sodium per one hour during moderate exercise.If salt losses are too great and water consumption to high, salt depleted heat exhaustion will occur.

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The result of a sound

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Health

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Feedback mechanism terminate food

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Satiety

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Psychological desire for food

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Appetite

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Non colour complex carbohydrate

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Fiber

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A substance that provides nourishment and can be essential or nonessential

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Nutrient

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Energy producing nutrient providing 9 calories per gram

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Fat

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Anything that nourishes the body

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Food

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Mineral whose need is met by protein intake

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Sulfur

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A unit used to measure energy in food

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Calorie

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A food that supplies a large amount of nutrients relative to the number of calories is what?

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Nutrient dense food

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Complete proteins have what type of biological value?

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High

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Medium for metabolism

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Water

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Physiological need for food

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Hunger

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An exogenous source of cholesterol

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Egg

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Milk sugar

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Lactose

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And animal source of carbohydrate

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Honey

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Mineral whose need is met by vitamin B12 intake

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Cobalt

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When different foods are used for the same purpose what is it?

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Variety

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A factor affecting longevity That helps maintain a healthy body weight

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Exercise

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Noncaloric essential nutrients providing structure to the body

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Minerals

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To keep alive by providing food

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Nourish

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Used for tissue repair

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Protein

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Food source of simple sugar

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Fruit

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Alcohol is a carbohydrate but also a what?

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Drug

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The kind and amount of food typically consume each day

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Diet