Goal 1: Increase Quality and Years of Healthy Life

Goal 2: Eliminate Health Disparities

What do these all have in common?

tooth decay

allergies

headaches

indigestion

constipation

fatigue

unhealthy hair

A continued state of soundness and vigor of body and mind.

A set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people.

Estimated Average Requirement (EAR)

Recommended Dietary Allowances (RDA)

Adequate Intakes (AI)

Tolerable Upper Intake Levels (UL)

Estimated Energy Requirements (EER)

Acceptable Macronutrient Distribution Range (AMDR)

l  The Dietary Guidelines for Americans has been published jointly every how many years since 1980?

Eating right and being physically active aren't just a "diet" or a "program" — they are keys to a healthy lifestyle.

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There are no bad foods, just bad diets.

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Lists of foods in a group (starch, fruit, etc.) that can be exchanged with one another in a diet.

Portion sizes

 Used for calorie-controlled diets to help individuals lose weight or control diabetes.

Customize

Occur naturally in fruits, milk & milk products, veggies

Also found in processed and refined sugars which lack vitamins, minerals, and fiber.

Often referred to as "starchy" foods

Include whole grains and cereals, starchy veggies, legumes

Building block of carbs

Not very sweet

The body can convert any carb to this...

Primary energy source

Found mostly in fruits, honey, table sugar

VERY sweet

Found in dairy products and sugar beets

Less sweet than glucose

Malt sugar (glucose + glucose)

By-product of fermentation in our bodies

Substrate for fermentation in beer and liquor

Absorbed into cells lining the small intestine & then enter bloodstream

Glucose, fructose, sucrose, galactose, lactose, maltose

All are converted to glucose by the liver

Storage form of glucose in animals (liver and muscles)

Not found in food

Not a source of dietary carb

The indigestable part of plants

Only found in plant roots

Fiber in the diet can slow the absorption of cholesterol

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No chemical digestion of carbohydrates occurs in the stomach

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Chemical digestion occurs in the large intestine

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Digests carbs to maltose

Produced in pancreas and secreted into small intestine

Too much of this is converted to glycogen by the liver & muscles

Regulated by hormones insulin & glucagon

__ of glucose is stored in muscles

__ of glucose is stored in liver (half days energy)

When glycogen stores are full and energy needs met, the liver takes glucose and converts it to fat.

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Produced by beta cells of the pancreas

Stimulates cells to take glucose from the blood

Stimulates the liver to take in glucose and convert it to glycogen

Produced by alpha cells of the pancreas

Stimulates the breakdown of glycogen to glucose to make glucose available to the cells of the body

Stimulates gluconeogenesis

Carbs

Recommended Dietary Allowance (RDA) is ___ grams/day just to supply the brain with glucose

__ - __% of daily calorie intake should be in the form of carbohydrates

Average American consumes __ gallons of soda each year!

Contain __ kcal energy per gram

acesulfame-K, aspartame, neotame, saccharin, sucralose

Saccharin is still on the list for cancer causing agents

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5-10% of all cases

Bodies do not produce enough insulin

Causes hyperglycemia (high blood sugar)

May be autoimmune

90-95% of all cases

 Cells are insensitive or unresponsive to insulin OR insufficient insulin

Hyperglycemia because cells cannot remove glucose from the blood

Insufficient lactase production = inability to digest lactose

Occurs in 70% of population

Dietary cholesterol is found only in animal foods

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A person's blood level of cholesterol is a predictor of that person's risk of having a heart attack

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The more monounsaturated fats you consume, the better it is for your health

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The softest margarines are the most polyunsaturated

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Polyunsaturated fat has the same number of calories as saturated fat

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All the foods you eat should contain less than 10% of calories from saturated fat

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No one is free of atherosclerosis

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A family of compounds that includes:

Triglycerides (fats & oils)

Phospholipids (lecithin)

Sterols (cholesterol)

A lipid similar to a triglyceride but containing phosphorus

One of the 3 main classes of lipids

Can serve as emulsifers in the body, joining w/ water & fat

Widespread in foods

Lipids with a structure similar to that of cholesterol

One of the three main classes of lipid

Used to make bile for digestion

Used to make sex hormones

Made into vitamin D

Desposited into the artery walls, leading to plaque buildup and heart disease

Fatty acid chain length affects solubility

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Fatty Acids

Filled to capacity with hydrogen

Found in animal foods like meat, poultry, and full-fat dairy products, and in tropical oils such as palm and coconut

Fatty Acids

One or more points of unsaturation

Found in foods from both plant and animal sources. 

Further divided into monounsaturated & polyunsaturated fatty acids

A fatty acid in which 2 or more points of unsaturation occur

Found in nuts & veggie oils

The human body can synthesize all fatty acids except:

A glycerol molecule w/ 1 fatty acid attached to it.

Long-chain fatty acids, phospholipids, and cholesterol are insoluble in water and cannot be accepted by the body's blood & lymph system

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The body fluid that transports the products of fat digestion toward the heart & eventually drains back into the bloodstream

No red blood cells

Chylomicron

VLDL (very low density lipoprotein)

LDL (low density)

HDL (high density)

As LDL particles penetrate the walls of the arteries, they become oxidized-LDL and next are scavenged by the body's white blood cells

Causes plaque deposits to enlarge, artery walls to lose elasticity, and the passage thru the artery to narrow

The cholesterol in LDL's that is attacked by reactive oxygen molecles inside the walls of the arteries

Taken up by scavenger cells and deposited in plaque

 A description of the effect of carbs and fat, which, by being available to yield energy, allow amino acids to be used to build body proteins

A measuring tool for determining protein quality

Reflects both a protein's digestibility & its proportion of amino acids relative to human needs

A type of phytoestrogen

Compounds that have a weak, estrogenic activity

emzyme helpers

Small molecules that interact with enzymes and enable them to do their work

Known as a vitamin in search of a disease

Widespread in the food supply, and deficiencies of the nutrient are rare

Performs a key role as an antioxidant in the body

One of the most versatile vitamins

Best known function is vision

Helps to maintain healthy epithelial tissue

Up to a year's supply can be stored in the body, 90% in the liver

Deficiency symptoms appear after your stores are depleted

An orange pigment found in plants that is converted into vitamin A inside the body

A member of the carotenoid family

May help prevent age-related macular degeneration and lower risk of cataracts

Important in the synthesis of DNA and the formation of red blood cells

A deficiency makes the red blood cells misshapen and unable to carry sufficient oxygen

Maintains the sheaths that surround and protect nerve fibers

Works closely with folate, enabling it to manufacture red blood cells

Functions as a coenzyme

Helps make hemoglobin for red blood cells

Plays a role in protein metabolism

Blood-clotting system of the body is the key function

Works with vitamin D to help regulate the calcium levels in the blood

Is obtained both in the diet and via the intestinal bacteria, making deficiencies rare

Babies are most susceptible

Assists the absorption of dietary calcium

Helps to make calcium and phosphorus available in the blood so these minerals can be deposited into bone

Acts much like a hormone, exerting influence on other organs like kidneys and the intestines

One of the B vitamins

Acts primarily as a coenzyme in reactions that release energy from carbohydrate

Also plays a crucial role in processes involving the nerves

One of the B vitamins

Part of a coenzyme vital to obtaining energy

Pellegra is the deficiency disease

Can be made from the amino acid tryptophan in the body

Physiologically active compounds found in plants that are not essential nutrients but that appear to help promote health and reduce risk for cancer, heart disease, and other conditions

Bound into iron-carrying proteins like hemoglobin

Found in meat, fish, poultry

More reliably absorbed

Found in plant and animal foods

Not as reliably absorbed

Found in every cell of the body and present in enzymes that regulate:

cell mult. and growth

metabolism of protein, carbs, fat, & alcohol

disposal of free radicals

Involved in utilization of vitamin A, taste perception, thyroid function, wound healing

Role in preventing colds has been inconclusive

Combined with calcium to form calcium phosphate

Gives rigidity to bones and teeth

Part of DNA and RNA

Necessary for all growth

Genetic code

Plays major role in energy production as a component of enzymes and B vitamins

Transports nutrients

Acts in all cells of muscle, liver, heart, and other soft tissues

Helps relax muscles after contraction

Deficiency not likely but can occur in certain conditions

Bone is a reservoir

Only a trace amount is found in the body but its continuous presence is desirable

Protects teeth from decay

Makes bones of older individuals more resistant to bone loss

Drinking water is the usual supply of this and is an effective means to prevent dental cavities

Part of thyroid hormone, which regulates body temp, metabolic rate, reproduction, and growth

Controls the rate at which cells use oxygen and energy

Present in soil in coastal areas of the country

Iodized salt was introduced as a preventative measure to prevent deficiency diseases

Critical to maintaining the heartbeat

Sudden deaths that occur due to fasting, severe poopy, or severe barfing are thought to be due to the heart stopping

 Plays a role in maintaining water balance and cell integrity