NUTR 251 Exam 2

Functional Foods

- ones that provide calories and additional health benefits such as improved alertness, memory, increased relaxation, lower cholesterol. Plant sterols reduce cholesterol levels. "lavender", teas, yogurt with probiotics, gut health and immune system enchanced

Discuss the fates of the macronutrients (carbohydrates, fats, and proteins) during feasting and fasting

FEASTING- overconsuming calories Carbs get broken down into glucose and then contributes to liver and muscle glycogen stores and excess is stored as body fat Fat gets broken down into fatty acids and body fat is stored Protein gets broken down into amino acids and contributes to nitrogen loss in urine and the excess is stored as body fat Fat cells will enlarge and swell if too much excess energy FASTING- underconsume calories Glycogen storage is broken down to glucose and then used for energy for brain, nervous system, and RBC Body fat stores break down into fatty acids and they are then an energy source for cells Body proteins will be broken down after glycogen depletion has continued and is broken down into amino acids and converted to glucose to be used as energy for brain nervous system and RBC Body fat will then continue to be used

o The macronutrient most easily stored as fat

Fat

· List or discuss food preparation and storage methods that decrease vitamin losses from foods/beverages

Protect from light and air- store milk in opaque containers to protect riboflavin, Store fruit or vegetables in airtight containers Prevent heat destruction or losses in water- steam over small amounts of water, avoid high temperatures and long cooking times Prevent enzymatic destruction- refrigerate fruits etc

Explain why excess visceral fat increases the risk of chronic diseases, like heart disease

Visceral fat is fat that is stored within the abdominal cavity and around abdominal organs Excess can be a problem because this fat is good at producing compounds that associate with inflammation. Specifically inflammatory cytokines increase inflammation in blood vessels which leads to a decrease in blood vessel integrity. It may also promote insulin resistance which causes our cells to become unresponsive to insulin and high glucose levels . Which can cause type 2 diabetes which is also a risk of cardiovascular disease.

o The vitamin that improves iron absorption

Vitamin C

o The vitamin that can distort thyroid function testing when taken in supplement megadoses

biotin excess

o The vitamin that is better absorbed in its man-made form than from natural foods

· Folic acid better than folate

The vitamin that can be made when adequate amounts of tryptophan are consumed

niacin

o The B vitamin that can improve blood lipids when taken in supplement megadoses

niacin

o The roles of antioxidants in the body

· Able to stabilize oxygen free radicals, able to donate an electron to oxygen free radicals to provide a stable oxygen molecule. Less DNA damage and inflammation

o The group of vitamins that act as coenzymes and function in energy metabolism

· B vitamins (8), coenzymes, small molecules that work with enzymes to promote their activities

o Components of energy expenditure and the percentage of energy expenditure each component makes up.

· Basal metabolism- metabolism to stay alive 50-65% or 2 thirds. · Physical activities- 30-50% most variable how much we move · Thermic affect of food(TEF)- 10% of total energy. Energy to Manages consumption of food

o Risks associated with excess vitamin C intake from supplements

· Can irritate gastric lining and cause GI problems, food-drug interactions, false urine test, kidney stones

How vitamins differ from the macronutrients

· Carbohydrates (glucose monosach.) fats(triglycerides) and proteins (amino acids), we take these in grams · They differ in structure · Vitamins are individual units, energy yielding, we need vitamins in smaller amounts such as micrograms or milligrams

o Chief roles of vitamin C and the groups of individuals who need more vitamin C

· Collagen formation, antioxidant, amino acid metabolism, stress, antihistamine (decrease symptoms of allergies) People who smoke need more, people going through infections, burns, surgery, extreme temperatures, chronic medication use, and toxic doses of heavy metals

o Health risks associated with underweight

· Inability to preserve lean tissue when fighting a waste disease like cancer · Menstrual irregularities and fertility · Osteoporosis and bone fractures · Anorexia nervosa · Increased risk of mortality

o Health risks associated with obesity (android or central)

· Increased risk of mortality · Excess visceral fat · Increased risk of heart disease and insulin resistance · Hypertension (high blood pressure) promotes plaque development and increased risk for heart attacks and strokes · Type 2 diabetes · Osteoarthritis · Colon and breast cancer risk

The carrier protein needed to absorb vitamin B12; and causes of vitamin B12 deficiency.

· Intrinsic factor protein and causes of deficiency older people tend to produce less intrinsic factor causing Atrophic gastritis and pernicious anemia, and VEGANS

o Why fasting is not a good strategy for weight loss

· It would be skeletal muscle weight loss, slowing metabolism, you won't be able to consume the same amount of calories as you did before. You burn fewer calories, compromising immune system etc.

o Normal body fat percentages for adult males and females

· Male- 18-24% · Female- 23-31%

o Waist circumference values that are indicative of excess visceral fat in males and females

· Measure of body composition to asses someone's BMI · High risk greater than 35 for females and greater than 40 in males

o Cut points for BMI weight categories (i.e. what are the normal, underweight, overweight, and obese BMI ranges?)

· Normal- 18.5-24.9 BMI · Underweight- less than 18.5 BMI · Overweight- 25-29.9 BMI · Obese- greater than or equal to 30 BMI

o Organs that play a role in making the active form of vitamin D

· Skin, liver, and kidney

o Deficiency diseases that occur due to niacin deficiency; and the deficiency disease that occurs due to thiamin deficiency.

· Thamin - beriberi problems with neurological system, muscle control · Niacin- Pellagra- 4 D's, diarrhea, dermatitis, dementia, death · Typically in alcoholics

· Compare and contrast fat soluble and water-soluble vitamins in terms of: o Absorption (which are absorbed into the bloodstream, which are absorbed in the lymphatic system) o Toxicity risks from foods and supplements o Requirements - (i.e. how often they needed in the diet)

· Water soluble vitamins will be absorbed directly in the bloodstream from the GI tract. Fats and fat-soluble vitamins will be absorbed in the lymphatic system within lymph fluid. · Fat soluble vitamins are stored in the liver and our fatty tissues so when you take these supplements in mega doses you will then be more at risk for toxicity. Less likely with water soluble vitamins but rarely occur in food. · Requirements fat soluble vitamins(ADEK) are supposed to be taken periodically, water soluble vitamins should be taken in frequent doses

o Factors that can increase or decrease metabolic rate (BMR or RMR) - for example, height, muscle mass, body size...

· age, height, growth, body consumption, height · gender is higher for males, increase with growth

Phytochemicals

· group of food components that are bioactive, include different types of flavonoids (flavor) to plant-based food. Fruits veggies legumes etc. Plant pigments (carotenoids) color. Having a phytochemical rich diet has a reduced risk of chronic diseases and decrease inflamation. Consume a variety of plant-based foods.

o Deficiency diseases associated with vitamin D deficiency

• Osteoporosis (poris bones more easily broken) , rickets( in children weak bones) , osteomalacia (adults softening of bone)

o Chief roles of the fat-soluble vitamins

• Vitamin A: plays a role in vision • Vitamin D: plays a role in bone health • Vitamin E: antioxidant helps stabilize oxygen free radicals • Vitamin K: plays a role in blood clotting

o The hazards of fasting

• Wasting of lean tissues • Impairment of disease resistance • Lowering of body temperature • Disruption of body fluid and electrolyte balance