Nutrition Chapter 7

Study Notes

Nutrition (Chapter 7)

Nutrition: Science of food, its impact on health, and disease management.
Essential Nutrients: Nutrients the body cannot produce and must obtain from food.
Macronutrients: Needed in large amounts—carbohydrates, proteins, lipids (fats), and water.
Micronutrients: Needed in small amounts—vitamins and minerals.
Kilocalorie (kcal): A unit of energy in food; 1 kcal raises 1 liter of water by 1°C.
Carbohydrates: Provide energy and fiber; found in whole grains, fruits, and vegetables. Simple carbs (sugars) provide quick energy; complex carbs (grains, legumes) provide sustained energy. (4 kcal/g)
Proteins: Made of amino acids; complete proteins (meat, eggs) have all essential amino acids; incomplete proteins (most plants) may lack some. (4 kcal/g)
Lipids (Fats): Concentrated energy source (9 kcal/g). Types: saturated, unsaturated, trans fats. Essential fatty acids (omega-3 and omega-6) support cell function and heart health.
Water: Essential for hydration and bodily functions but offers no energy.
Vitamins: Organic compounds for metabolic processes; fat-soluble (A, D, E, K) and water-soluble (B-complex, C).
Minerals: Inorganic elements for physiological functions (e.g., calcium for bones, iron for blood).
Caloric Balance: Weight gain or loss depends on calorie intake vs. expenditure.
MyPlate: USDA guide for balanced meals, recommending fruits, vegetables, grains, protein, and dairy.

Stress (Chapter 9)

Stress: Body's physical, mental, and emotional response to a stressor.
Stressor: Anything causing stress.
Eustress: Positively beneficial stress.
Distress: Negatively harmful stress.
Adrenaline: Hormone released during stress, increasing heart rate and alertness.
Effects of Stress (negative): Poor sleep, digestive issues, heart problems, mental health challenges. Some short-term stress can enhance focus and performance.
Managing Stress: Relaxation techniques (yoga, meditation), balanced meals, avoiding stimulants, adequate sleep, regular exercise, positive thinking, journaling, seeking social support, and professional help if needed.
Stress Assessment: Tools and methods to assess personal stress levels and triggers.

Cardiovascular Disease & Stroke (Chapter 10)

Cardiovascular Disease (CVD): Conditions affecting the heart and blood vessels.
Types of CVD: Coronary heart disease, heart attack, stroke, angina, arrhythmias, atherosclerosis.
Risk Factors (uncontrollable): Age, sex, race, and family history.
Risk Factors (controllable): Tobacco use, obesity, poor diet, and type 2 diabetes.
Heart Disease (Key Fact): Leading cause of death in the US (approx. 425,000 deaths annually).
Atherosclerosis: Hardening and narrowing of arteries.
Angina Pectoris: Chest pain due to reduced blood flow.
Arrhythmia: Irregular heart rhythm.
Myocardial Infarction: Heart attack.
Cerebrovascular Accident (CVA): Stroke.
Ischemic Stroke: Stroke due to a blood vessel blockage.
Hemorrhagic Stroke: Stroke due to a blood vessel rupture.
HDL Cholesterol: "Good" cholesterol, protects against heart disease.
LDL Cholesterol: "Bad" cholesterol, linked to artery blockage.
Heart Attack Response: Call 911, take aspirin, use nitroglycerin if prescribed, perform CPR if needed.
Stroke Identification (Cincinnati Stroke Scale): F.A.S.T. (Face drooping, Arm weakness, Speech difficulty, Time to call 911).
Preventative Measures: Lifestyle changes, medical interventions, and early detection are key in preventing CVDs and strokes.
Diagnostic Tools: Lipoprotein profile, blood pressure check, fasting plasma glucose.

Description

Explore the vital principles of nutrition as outlined in Chapter 7, including essential nutrients, macronutrients, and micronutrients. Learn about the caloric values and functions of carbohydrates, proteins, and lipids. This quiz will test your understanding of how these components impact health and disease management.