nutrition

state of complete physical, mental and social well-being and not only the absence of disease

the active process when people make informed choices toward a more successful existence

- typical way of life of an individual, group or culture. - the habits attitudes, tastes, moral standards that represent the mode of living of an individual or group

-sufficient sleep -physical activity that you enjoy -stress management -nurtient dense diet that you enjoy -no smoking, excessive alcohol

the food and beverages a person regularly eats and drinks

-height and weight -bodys ability to resist diseases -length of life -state of physical and wellbeing

body-mind-soul-emotions= increased spiritual awareness

1. individual factors- age, gender, genetics- cant change. 2. individual lifestyle factors- choices can change-diet, activity, smoke, stress management, sleep. 3. social and community networks- relationships and interactions with family, friends, coworkers 4. living and working conditions- unemployment, housing 5. general socio-economic, cultural and environmental conditions= country you live in, religion, culture

capacity to obtain, process and understand basic health information needed to make appropriate health decisions

a difference in health outcomes among subgroups often linked to social, economic or enviromnental disadvantages

-longevity of life -chronic diseases= heart disease, type 2 diabetes, stroke. -immunity -appearance (skin, hair, nails) -employment and physical

required in large amounts. provides energy. 1. carbs 2. protein 3. fat

contains carbon, oxygen and carbon. before the body can use these nutrietns they have to be broken down into their smallest components

already in their simplest form when body digests them

foods that contain an average amount of nutrients. good amount of energy. rich in fibre, vitamins and minerals

abundant in energy (calories), mostly sugar and fat. provide limited amounts of protein, fibre, vitamins and minerals

can be undernutrition and over nutrition

goiter- iodine. kwashiorkor- protein. marasmus- all nutrients. rickets- calcium and vitamin D. scurvy- vitamin C

physical measurements that reflect body composition and development

lab tests

physical examination to search for signs of nutrient deficiencies, goitre, rickets

records of a persons eating habits and food intake

enjoy varieties of food. be active. make starchy foods (wholegrains, legumes, root veggies) part of most meals. eat plenty of veggies and fruits everyday. drink lots of water, use salt and sugar sparinlgy

50% fruits and veg 25% grains 25% lean protein

carbs, some protein, dietary fibre

carbs fat protein vitamins minerals water

grains proteins fruits veg dairy

normally animal fat, lead to heart problems

plant fat eg avo, coconut oil, nuts, olives

0.5

under 20 milligrams

wheat rice oats pasta

vitamin A and C potassium magnesium carbs and dietary fibre

calcium pjhosphorus magnesium

iron copper sodium iodine vitamin B

4

9

4

7

40 or less per serving

less than 5 per serving

less than 3

0.5

17.5

3 or less

healthy plant based diet centred around whole plant foods. means its undergone minimal processing

starchy veg- provides dietary fibre, corn. legumes-has dietary fibre, chickpeas. fruits-dietary fibre grains- wholegrain- dietary fibre, pasta sugars- no fibre, honey dairy- milk=lactose, no fibre

they both can be easily digested. glucose- can be directly absorbed as fuel sucrose- glucose and fructose, needs to be broken down before absorbed

they take the body longer to digest starch- storage form of glucose glycogen- stored glucose in liver or muscle fibre- indigestible part of plants

1. providing energy. 2. protein-sparing action 3. normal fat metabolism 4. providing fibre

acids that accumulate in the blood and urine and ketosis results (ketosis- you feel less hungry)

bran endosperm germ

coarse cereals. minerals, B vitamins, cellulose, protein

part from which white flour is made. starch, protein

smallest part of the grain. protein, fat, minerals, vitamin B and E

contain all 3 bran, endospem, germ. healthier. takes longer to digest, slows the conversion of starch to sugar, fuller for longer, preventing surge in blood sugar levels

have the bran and germ removed. less healthier, rapidly digest, starch is quickly converted to sugar, producing a quickerblood sugar response

indigestible parts of plants daily intake- 20-35g/day back bone of whole plant based foods prevents constipation. absorbs water in the large intestine lowers blood sugar levels binds to cholesterol in the colon to get rid of it stimulate immune system. supports good bacteria in the gut

increase fibre intake suddenly- cause discomfort, diarrea. gradually increase intake spread fibre intake across the day fluid intake is important. insoluble fibres have binders (phytic acid), can prevent absorption of minerals

soaking lentils overnight and rinse before consumption sprouting grains, legumes soaking nuts and seeds

when needed for energy

converted to fat and stored as adipose (fatty) tissue

hormones

beta cells (islets of langerhans) in the pancreas

too much insulin secrtion, blood glucose levels are low.

secretion of insulin is impaired or absent, blood glucose levels are high

hungry

headache

arterial and tissue damage

digested in stomach and intestines. absorbed into bloodstream as glucose. glucose stimulate beta cells (islets of langerhan) in pancreas to secrete insulin insulin acts as keys- opens up your cells, sugar can go into cells, to be used as energy

eat refined carbs. digested and absorbed quickly in stomach quickly absorbed into bloodstream as glucose body will sensitize beta cells in pancreas to produce a surge of insulin to take care of increase in blood sugar. acts as keys: open cells, sugar go inot cells and can be used as energy, extra insulin for rapid increase in blood glucose level now rapidly, hypogycemia

consequent drop in blood glucose levels could result hypoglycemia, hyperinsulinemia and insulin resistance

overproduce insulin the cells become worn out body needs more sugar cells get "drowned" in high levels of insulin leads to high blood pressure, obesity, high blood pressure

half energy intake from complex carbs. simple carbs no more than 10% of energy intake 130g a day

fats in foods that are used as fats. butter, marg, lard

hidden, fats are not immediately noticeable- egg yolk, cheese, cream, milk

most lipids in the body-95% they are in body cells and circulate in the blood composed of three fatty acids for one triglyceride HENCE THEIR NAME

cholesterol

addition to providing energy functioning and structure of body tissue carry fat-soluble vitamins. insulate from cold supply essential fatty acids provide satiety (satisfaction) after meals

fats where carbon atoms contain all the hydrogen atoms. animal foods meat and poultry, eggs, milk, ice cream usually solid at room temp dont consume more than 10% of daily calories as saturated fats

chocolate, coconut and palm oil

one place among the carbon atoms of its fatty acids where there are fewer hydrogen atoms attached than in saturated fats. eg- olive oil, peanut oil, avo, cashew nuts lower the amount of low density lipoprotein only when they replace saturated fat in your diet consume 20% of daily calories as monounsaturated fats

necessary fats, humans cant synthesize. must be obtained through diet =, polyunsaturated fatty acids omega 3 and omega 6

necessary but nonessential, body, can manufacture a modest amount provided essential fatty acids are present omega 9

2 or more places among the carbon atoms of its fatty acids where there are fewer hydrogen atoms attached than in saturated fats the determinig factor in how body metabolises it is the point at whihc carbon double bonds occur in polyunsaturated fats. 2 major fatty acids- omega 3 and omega 6 omega 3 helps lower risk of heart disease omega 6- cholesterol lowering effects, such as marg polyunsaturated fats such as fatty fish, vegetabl oils, nuts and seeds

baked goods, marg, produced by adding hydrogen atoms to a liquid fat, making it solid

the combining of fat with hydrogen thereby making it a saturated fat and solid at room temp

fatty substance found in plant and animal foods synthesized in liver natural emulsifier that helps transport fat in bloodstream used commercially to make food products smooth

a sterol fat like substance that is a constituent of body cells, synthesized in liver, available in animal foods such as egg yolk, fatty meats, shellfish

unusually high levels of cholesterol in the blood

blockage of veins (artery), we get it beacause of plaque (fatty deposit on interior of artey walls)

reduce amount of total fat increase amount of monounsaturated fats. increase soluble dietary fibre (cholesterol binds to fibre)