Nutritional Fundamentals and Energy-Yielding Foods

The science of food and its relation to health, focusing on the role of nutrients in body growth, development, and maintenance.

Specific dietary components like proteins, vitamins, and minerals that are necessary for good health.

The practical use of nutritional principles to plan meals for well and unhealthy individuals.

The combination of foods and drinks consumed daily.

Complex organic compounds made up of amino acids. They are essential for growth, repair, and various bodily functions.

The building blocks of proteins. There are 20 essential amino acids.

Amino acids that cannot be produced by the body and need to be obtained from food.

Foods that provide energy for the body, such as cereals, sugars, fats, and oils.

Essential amino acids are those that cannot be synthesized by the human body and must be obtained through diet.

These are the 9 essential amino acids that humans cannot synthesize and must obtain from their diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Serum albumin is a protein found in the blood that is used to assess protein nutrition status.

A unit used to measure energy. Protein and carbohydrates contain 4 calories per gram, while fat contains 9 calories per gram.

Energy balance occurs when the number of calories consumed equals the number of calories expended.

Fat is a nutrient that provides energy, aids in vitamin absorption, and contributes to cell structure. It is composed of triglycerides and classified into saturated, unsaturated, and trans fats.

Saturated fats are typically solid at room temperature and found in animal sources. They can increase cholesterol levels and should be limited.

Unsaturated fats are liquid at room temperature and often found in plant sources. They are classified into monounsaturated and polyunsaturated fats.

Trans fats are unhealthy fats created through a process called hydrogenation. They increase the risk of heart disease and should be avoided.

Cholesterol is a waxy substance found in every cell in your body. It is not considered a fat but plays a role in cell structure and hormone production. It is categorized into LDL ('bad') and HDL ('good') cholesterol.

LDL cholesterol is associated with an increased risk of heart disease as it can accumulate in arteries. HDL cholesterol helps remove cholesterol from the blood and reduces heart disease risk.

Essential fatty acids are those that cannot be synthesized by the human body and must be obtained through diet. They are crucial for various bodily functions, including cell growth and hormone production.

Linoleic acid and arachidonic acid are examples of essential fatty acids found in various plant and animal sources.

A fat-soluble vitamin that is essential for maintaining the integrity of epithelial tissues, supporting growth, and possibly protecting against some epithelial cancers.

Night blindness, conjunctival xerosis (dryness of the conjunctiva), Bitot's spots (keratin deposits on the conjunctiva), corneal xerosis (dry and hazy cornea), and keratomalacia (severe dryness and clouding of the cornea).

A fat-soluble vitamin responsible for calcium and phosphorus absorption, bone mineralization, and collagen maturation in bones.

Rickets in children, and osteomalacia in adults.

A water-soluble vitamin essential for glucose metabolism and carbohydrate utilization.

A complex organo-metallic compound with a cobalt atom that plays a vital role in DNA synthesis and fatty acid synthesis. It cooperates with folate in DNA synthesis.

Pernicious anemia, demyelinating neurologic lesions in the spinal cord, and infertility in some animal species.

A water-soluble vitamin highly sensitive to heat, crucial for tissue oxidation and collagen formation. It accounts for 25% of total body protein.

Swollen and bleeding gums, subcutaneous bruising or bleeding into the skin or joints, delayed wound healing, anemia and weakness.

Inorganic elements required by the body in small amounts for various physiological functions.

Calcium, phosphorus, potassium, magnesium, sodium, chlorine, and sulfur.

Iron, iodine, fluoride, zinc, manganese, chromium, molybdenum, copper, and selenium.

Abnormal or excessive fat accumulation that presents a risk to health.

Family history of obesity, unhealthy eating habits, inactivity or inadequate physical exercise, certain medical conditions and medications, changes in sleep patterns, advanced age, and pregnancy.

Molecules with unpaired electrons in their outer shells, making them highly reactive and unstable.

A process where free radicals damage cells, leading to various health problems.

Substances that prevent damage caused by free radicals by donating electrons.

Fruits, vegetables, spices, and dark chocolate are good sources of antioxidants.

Antioxidants protect against premature aging and inflammation, especially in the mouth.

A condition caused by inflammation in the gums, leading to detachment of ligaments and tooth loss.

This type of nutrition focuses on the specific needs of older adults.

Aging can affect digestion, muscles, senses, and even lead to dry mouth, impacting oral health.

Calcium is crucial for bone health and is found in dairy products and leafy greens, while vitamin D supports calcium absorption.

Essential for digestive health, fiber is found in whole grains, fruits, and vegetables.

Maintaining good oral hygiene with toothbrushes and fluoride is crucial for preventing cavities and gum disease in older adults.

The condition where gums become inflamed, leading to detachment of periodontal ligaments and tooth loss.

A balanced diet rich in all essential nutrients is vital for overall health and well-being.

Antioxidants contribute to oral health by neutralizing free radicals and protecting cells from damage.

Maintaining good oral hygiene and adopting a healthy diet rich in antioxidants can improve oral health and help prevent chronic diseases.

Fluoride is a mineral that strengthens tooth enamel, making it more resistant to decay. It is often applied topically to teeth in the form of toothpaste or mouthwash.

Good oral hygiene practices, including brushing and flossing, are critical for preventing the buildup of plaque and bacteria, which can lead to dental caries and periodontal diseases.

A well-balanced diet rich in essential nutrients, including proteins, fats, carbohydrates, vitamins, and minerals, is crucial for maintaining overall health and well-being. This is particularly important for children and the elderly, who have specific nutritional needs.

Antioxidants are substances that protect cells from damage caused by free radicals, which can contribute to chronic diseases. They are often found in fruits, vegetables, and other plant-based foods.

Fats are high-energy foods, providing as much as 9 kcal for every gram. They serve as vehicles for fat-soluble vitamins and support vital organs, providing insulation against cold.

Vegetable fats are rich sources of essential fatty acids needed by the body for growth, structural integrity of the cell membrane, and decreased platelet adhesiveness. Diets rich in essential fatty acids have been reported to reduce serum cholesterol and low-density lipoproteins.

Carbohydrates are the main source of energy, providing 4 kcal per gram. They are also essential for the oxidation of fats and the synthesis of certain non-essential amino acids.

Carbohydrates can be categorized into two types: - Simple sugars: - Glucose (monosaccharide) – most common form - Fructose (monosaccharide) – found in fruits and berries - Sucrose (disaccharide) – sources include granulated sugar, milk, and milk products - Complex carbohydrates: - Starches – found in flour, pasta, potatoes, and stored in the body as glycogen - Fiber

Some sugars come naturally in foods, like apples, while others have added sugars, such as chocolate. Regardless, the body treats all sugars similarly.

Empty calories are derived from foods that contain very few healthy nutrients. These foods typically have a lot of sugar, such as candy, cakes, doughnuts, and cookies.

Starch is another type of carbohydrate, mainly found in grains such as wheat, rice, corn, and oats, as well as legumes, dry beans, peas, potatoes, and yams. High-starch foods usually contain more vitamins, minerals, and fiber than high-sugar foods.

Some starches are less obvious as they are added to foods during cooking. Examples include adding flour to gravy to thicken it and breading on meats and poultry, such as fried chicken or nuggets.

The final type of carbohydrate is fiber. Our bodies do not have the enzymes needed to break fiber down into smaller units for absorption, meaning fiber cannot be used for energy. There are two types of fiber: - Insoluble Fiber (or roughage) - Soluble Fiber

Insoluble fiber does not dissolve in water but absorbs water, creating bulkier, softer stool that makes it easier for the small intestine and colon to push waste through. This extra bulk reduces constipation and may help prevent diseases, such as colorectal cancer. Whole wheat flour, nuts, and many vegetables are good sources of insoluble fiber.

Soluble fiber dissolves in water to form a gel-like, gummy material that can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, and carrots.

Fiber offers many health benefits, including protection against: - Colon and rectal cancer - Breast cancer - Constipation - Heart disease - Diabetes - Obesity The recommended intake is 20-30 grams, while the average intake is about 12 grams.

The functions of fiber include: - Maintaining healthy skin - Insulating body organs - Maintaining body temperature - Promoting healthy cell function - Carrying fat-soluble vitamins (A, D, E, and K) - Serving as a concentrated form of energy

Avoiding trans fatty acids, which are created by the process of turning liquid oil into solid, is crucial. These fats increase LDL levels while lowering HDL levels, resulting in a higher risk of coronary and heart disease, including sudden cardiac death. Trans fats are found in many margarines, baked goods, and restaurant deep-fried foods.

Dietary fiber is mainly non-starch polysaccharides, found in vegetables, fruits, and grains. It can be divided broadly into cellulose and non-cellulose polysaccharides, which are all degraded to a greater or lesser extent by the microflora in the human colon.

To increase fiber intake, consider the following strategies: - Eat a variety of plant-based foods.- Consume plenty of fruits and vegetables.- Look for ‘bran’, ‘whole grain’, or ‘whole wheat flour’ on food labels.- Choose whole grains for at least half of your grain intake.- Eat beans and legumes often.- Opt for brown rice instead of white rice.- Leave the skin on your fruits and vegetables.- Choose whole fruit over juice.- Substitute higher fiber ingredients in cooking (such as adding bran or oatmeal).

Oxidative stress in the mouth, caused by infections, inflammation, and dental procedures. It results from free radicals generated by these processes.

A condition where the gingiva becomes inflamed, leading to detachment of periodontal ligaments and loss of teeth.

Nutrition principles tailored to older adults, considering changes in their physiology, psychology, and social factors.

The reduction in the body's ability to digest and absorb nutrients due to decreased digestive hormones and enzymes in older age.

A change in gastrointestinal motility in older adults, resulting in slower food emptying from the stomach.

Decreased bone density in older adults leading to increased fracture risk and osteoporosis.

The decrease in taste and smell sensitivity in older adults, impacting their appetite and food intake.

Dry mouth affecting a large proportion of the elderly, making it challenging to eat and speak.

A mineral essential for bone health, found in dairy products and leafy greens.

A vitamin that supports calcium absorption and bone health, obtained from sunlight and fortified foods.

A dietary component that supports digestive health, found in whole grains, fruits, and vegetables.

Adequate fluid intake is crucial for overall health and bodily functions, particularly for the elderly.

Substances that prevent oxidation and protect cells from damage caused by free radicals, often found in foods.

Highly reactive molecules with unpaired electrons, able to damage cells.

The process of neutralizing free radicals by donating electrons, protecting cells from damage.