Terms and Definitions. Fruit: Ripened ovaries of a seed-bearing plant Contains the seeds Occurs in a wide variety of forms Nutrition: Process.

LESSON 1Terms and Definitions

Fruit & Nutrition Fruit:

Ripened ovaries of a seed-bearing plant Contains the seeds Occurs in a wide variety of forms

Nutrition:

Process of nourishing or being nourished Especially the process by which a living

animal or plant assimilates food and uses it for growth and for replacement of tissues

Calories Calorie:

A unit of measure of the amount of energy released when the body breaks down the food

Fruits are low in calories Ranges from 20-120

calories/serving

American’s Fruit

Consumption Low fruit

consumption, especially among low income families and men aged 19-39.

Only 10% of calories comes from fruits and vegetables.

Recommendations The amount of fruit you need to eat depends

on age, sex, and level of physical activity.

Recommended daily amounts are usually between 1 and 2 cups.

Consumption 1 cup of fruit or 100% fruit juice, or ½ cup of dried

fruit can be considered as 1 cup from the fruit group.

The following specific amounts count as 1 cup of fruit : 1 small apple

1 cup applesauce 32 seedless grapes

1 large orange 8 large strawberries

1 small wedge of watermelon

Macronutrients Macronutrient:

Nutrients needed in proportionally high amounts from the diet.

There are three main categories

Proteins Carbohydrates Fats

Carbohydrates Consists of the elements carbon, hydrogen, and

oxygen

Fills numerous roles including transportation and storage of energy for later use by the body

1 gram= 4kcal

Carbohydrate content ranges from trace amounts to 15 grams in fruit

Includes sugars, starches, and fiber

Carbohydrates

Monosaccharide's Glucose, galactose, and

fructose Fruit consists mainly of

the simple sugars glucose and fructose

90% of the calories in fruit comes from carbohydrates, especially mono and disaccharides

Carbohydrates Disaccharides

Includes sucrose, maltose, and lactose Composed of two monosaccharide's Composition of disaccharides differs between

fruits in trace amounts. Monosaccharide's and disaccharides are

considered simple carbohydrates.

Carbohydrates Oligosaccharides &

Polysaccharides Known as complex

carbohydrates There are two

common types: starch and fiber

Carbohydrates Starch:

A complex carbohydrate that is the chief storage form of carbohydrates in plants

Fruits consists of zero to trace amounts of starch

Carbohydrates Dietary fiber:

A group of materials found in both plants and animals. Includes soluble and insoluble fiber

Soluble fiber Indigestible portion of plant foods. Helps lower

cholesterol and regulate blood sugar levels in diabetics

Insoluble fiber: Indigestible portion of plant foods. Aids in digestion

and prevents constipation

Dietary fiber may range anywhere from 0.5 grams/serving to10 grams/serving depending on the fruit consumed.

Proteins Made up of amino acids Up to twenty amino acids

are used in the human body Eight of these are considered

to be essential amino acids Essential:

the body is unable to produce these compounds by itself, thus they have to be supplied in its diet

Proteins Have many functions including:

Transportation and storage of molecules Growth, maintenance, and repair of tissues Antibodies and hormones

Small amounts of protein in fruit

Protein composition in fruit ranges from trace to three grams

1 gram= 4 kcal

Fats Made up of fatty acids some of which are

essential fatty acids. The most concentrated source of energy in

foods. Low fat % in fruit

Fats Functions of fats

includes: Major source of energy

1 gram=9 kcal Transporters of

vitamins A, D, E, K, and other substances.

Protection and insulation of vital organs

Fats Unsaturated fats:

Omega-3, omega-6, and omega-9 fatty acids Considered to be the

“beneficial” fats. Functions include:

Brain function and bodily growth

Anti-atherogenic

Fats Saturated fats and trans-fats

Are less healthy because: Usually contain high amounts of cholesterol Promote the production of LDLs

LDL= low-density lipoprotein= “bad” cholesterol Increase risk for heart disease

Micronutrients Micronutrients:

Nutrients needed in proportionally small amounts in the diet

Micronutrients include: Vitamins

There are two main categories water soluble and fat soluble vitamins

Minerals

Vitamins Vitamin:

An organic compound needed as a nutrient in small amounts in the human body

Water soluble: Dissolve in water; not stored in the body

Fat soluble: Dissolve in fat; stored in liver

Fruit is packed with a variety of them

Vitamins Vitamin A:

fat soluble vitamin Precursor beta-

carotene Functions

includes: vision=beta-

carotene Skin health Immune function Many more

Vitamins Vitamin B-complex:

Water soluble vitamins Consists of several different vitamins

including: Thiamin, niacin, folate, pantothenic acid, biotin,

riboflavin, B6, and B12

Functions include: Promote increased metabolism of all three

macronutrients Prevention of neural tube defects Maintenance of skin, hair, eyes, and liver

Vitamins Vitamin C: Water soluble vitamin

Antioxidant Functions include:

Promote a healthy immune system Minimizes effects of free radical and

carcinogens

Vitamins Vitamin E:

Fat soluble vitamin Antioxidant

Functions include: Prevents oxidation of

proteins, fats, and vitamin A

Protects red blood cells

Minerals Minerals:

Are chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen

Needed in very small amounts

Most Fruits contain several different minerals

Minerals Potassium:

Systemic electrolyte Needed for co-regulation of ATP with sodium

Calcium: Needed for muscle, heart, and digestive health Bone growth and red blood cell synthesis

Phosphorus: Important for cell structure Component of bone growth and energy processing

Minerals Magnesium

Component of ATP and bone synthesis

Selenium Essential cofactor for antioxidant activity Helps regulate thyroid function

Iron Needed for hemoglobin and myoglobin

production Adequate intake prevents iron deficiency

Minerals Sodium:

Systemic electrolyte Essential for co-regulating ATP with

potassium

Zinc Acts as an antioxidant Helps maintain function of the

reproductive and digestive systems

Copper Important for healthy connective tissue Co-regulates the transportation and

storage of molecules with proteins

Extra components Antioxidants:

Substances found in food that protect bodily cells from the damage caused by free radicals

Phytochemicals: Bioactive chemical

compounds found mainly in plants. Same benefits as

antioxidants

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