Nutriom

• The Dash Diet

  Dietary Approaches to Stop Hypertension
• The Dash Diet


  • Best for lowering blood pressure
  • Focuses on foods rich in nutrients that can help lower blood pressure, including potassium, calcium, and magnesium
  • Lots of fruits and vegetables
  • Whole grains
  • Low-fat dairy products, poultry, fish, nuts
  • Limits saturated fat and cholesterol, red meat, sweets, and sugary beverages
• Dash Diet daily servings


  • Grains: 6-8 servings
  • Vegetables: 4-5 servings
  • Fruits: 4-5 servings
  • Fat-free or low-fat dairy products: 2-3 servings
  • Lean meats, poultry, fish: 6 1-ounce servings or less
  • Nuts, seeds, or dry beans and peas: 4-5 servings
  • Fats and oils: 2-3 servings
  • Sweets and added sugar: 5 servings or fewer per week
• Most excess energy is stored as fat
• Some excess energy is stored as carbohydrates, usually in the liver and muscles
• Insulin is hormone the body makes that helps control blood sugar levels and metabolism

  • it’s the process that turns the food you eat into energy
  • Produced and released by the pancreas to control glucose level
• Four types of fats

  • Polyunsaturated
  • Monounsaturated
  • Saturated
  • Trans fat
• Monounsaturated and polyunsaturated fats

  • Healthy for the heart and blood vessels
  • Don't elevate blood sugar
• Saturated fats

  • A type of fat in which the fatty acid chains all have single bonds
  • Solid at room temperature
  • Sources include coconut, palm, and palm kernel
• Monounsaturated fats

  • Healthy fat with one double bond in the molecule
  • Liquid at room temperature but solid when chilled
• Excess carbohydrates are stored in the liver and muscles as glycogen
• Polyunsaturated


  A type of fat containing more than one double bond in the carbon chain
• Trans fat


  Made when liquid oils are turned solid by a process called hydrogenation
• Peristalsis


  Motion that moves food through the esophagus
• peristalsis 


  Moves food and liquids through each stage of the digestive process
• Carbohydrates provide 4 kcal/g
• Categories of carbohydrates

  • Simple
  • Complex
  • Fiber
• Simple carbohydrates

  One molecule substances called monosaccharides
• Monosaccharides


  • Glucose (sometimes called dextrose and made by plants through photosynthesis)
  • Fructose (sometimes called levulose or fruit sugar)
  • Galactose (milk sugar)
• Complex carbohydrates

  Two molecule substances called disaccharides (starches)
• Disaccharides


  • Sucrose (glucose and fructose - called table sugar)
  • Lactose (glucose and galactose - called milk sugar)
  • Maltose (glucose and glucose - called malt sugar)
• Fat-soluble vitamins


  • A
  • D
  • E
  • K
• Fat-soluble vitamins

  They are stored in the body's fatty tissues and in the liver
• Ghrelin


  A hormone secreted by the stomach that makes one hungry
• Leptin


  Lets your brain know you're full and to stop eating (decreases appetite)
• The waste product from glucose metabolism is carbon dioxide
• Bile


  A fluid made and released by the liver and stored in the gallbladder that breaks down fats into fatty acids
• Components of a healthy diet


  • Adequacy
  • Balance
  • Calorie control
  • Moderation
  • Variety
• Important minerals for women


  • Iron
  • Calcium
• Food waste


  Stored in the rectum
• Karen Carpenter's death was due to "emetine cardiotoxicity due to anorexia nervosa"
• Essential fat for females: 12% males 3%
• Micronutrients; vitamins and minerals don’t give us energy
• Macronutrients; Carbohydrates, Proteins, Fats do give us energy
• LDL- low density lipoprotein

  <100
• HDL- high density lipoprotien “good cholesotol” >50/40
• When the body stores sugar it is converted into triglycerides
• Two categories of protein: essential and nonessential
• 9 essential amino acids
• Alcohol contains 7 calories per gram of energy