Nutrition Exam 2 Ch 5-7 Combined
Recommendations for fat intake
1. Limit saturated fat to less than 10% of daily calories 2. Eliminate trans fat if possible 3. Increase Omega 3 Fatty acids 4. Drink low fat milk products 5. Decrease fried foods
Nitrogen balance
1. Neutral: input=output (protein you eat equal to nitrogen you lose) 2. Positive: output<input (body using protein to build muscle rather than releasing, aka you're growing, infants, pregnant, children) 3. Negative: REALLY SICK PEOPLE
Vitamin A or its precursor sources?
1. Sources of Vitamin A: eggs, milk, liver2. Sources of Beta-carotene: DARK LEAFY GREENS, or dark orange vegetables
Describe the different types of lipids
1. Triglycerides (fatty acids)2. Phospholipids3. Sterols
lipid types
1. phospholipids 2. triglycerides 3. sterols
Which combination of foods would provide the most protein -½ c grains, ½ c vegetables, and ½ c legumes -1 c milk, ½ c vegetables, and ½ c grains -1 c milk, ½ c fruit, and ½ c vegetables -2 oz of meat, 2 oz of cheese, and ½ c legumes
2 oz of meat, 2 oz of cheese, and ½ c legumes
What is the AMDR for fat?
20-35% of total calories
Which food has LOW quality protein?
Bread Meat, fish, poultry, cheese, eggs, milk, and soybean products all contain ample amounts of the essential amino acids and are thus high quality proteins. Other foods, such as vegetables, grains, and legumes, do not contain all of the essential amino acids and are thus considered low quality proteins
Identify the strengths and limitations of vegetarian and meat-containing diets
Both can lack in nutrients if not planned well
John is told by a registered dietitian that he should try and get more vitamin C in his diet. Which of the following foods will help him with this recommendation? (Select all that apply.) Broccoli, Citrus fruits, Milk, Roast Beef
Broccoli and citrus fruits
Describe protein metabolism
Build protein: Altered for another compound, Dismantled to make nonessential amino acid - Transamination, Used as energy - Deamination
Which foods are usually fortified with vitamin D in the Unites States?
By law, all milk sold in the US is fortified with vitamin D. Some ready-to-eat breakfast cereals are fortified, as is some soy milk.
Vitamin C Function
C - connective tissue formation, Wound healing, Antioxidant, Collagen needs Vitamin C to form connections, which are important for wound healing, Not a cure for the common cold but can reduce symptoms and duration of sickness
What are all B vitamins?
COENZYMES
Vitamin D raises the levels of what 2 main minerals in the blood?
Calcium & Phophorus
What are key bone health minerals?
Calcium, phosphorus, magnesium, fluoride,
AMDR for protein
Calculate an individual's recommended protein intake (DRI) 20-35% RDA = .8 g/kg
Describe how to minimize nutrient losses during food storage and preparation
Canned goods, Not all "processing" is bad", Frozen and canned fruits and vegetables retain many vitamins
Monounsaturated Fats sources?
Canola Oil, Olive oil, and peanut oil (COP)
What foods are high in omega-3 fatty acids? In omega-6 fatty acids?
Canola oil is a plant source of omega-3 fatty acids, and fatty fish from cold, deep water are an even richer source. (But fast food fish, fried fish, and many frozen fish products come from varieties of fish that are not particularly rich in omega-3 fatty acids, and frying usually only adds more omega-6 fatty acids from the oils used in frying.) Omega-6 fatty acids come from most vegetable oils.
What is celiac disease?
Celiac disease is an autoimmune response to gluten, a protein found in wheat. Consumption causes the microvilli and villi of the intestine to flatten, which decreases the surface area and nutrient absorption
Saturated structure?
Chain of Carbons where every Carbon is fully saturated (surrounded) by Hydrogen
What is the Monounsaturated structure?
Chain of Carbons where every Carbon is fully saturated (surrounded) by Hydrogen EXCEPT one point of unsaturation
Polyunsaturated What is the structure?
Chain of Carbons where every Carbon is fully saturated (surrounded) by Hydrogen EXCEPT two or more points of unsaturation
Sterols structure?
Chains of Carbon, Hydrogen, Oxygen in a hive-like structure
What are the steps in the process of digesting protein?
Chewing breaks the protein into small pieces. Stomach acid denatures the protein and starts to unravel the protein strands. The strands are broken mostly into protein fragments. In the small intestine the stomach acid is neutralized, and enzymes from the small intestine itself and from the pancreas break the polypeptides into tripeptides, dipeptides, and single amino acids. Enzymes on and in the cells lining the small intestine finish the job so single amino acids can be absorbed into the blood stream.
Most common form of Sterols
Cholesterol
What are the structural characteristics of cholesterol? What compounds in the body are formed from a cholesterol precursor?
Cholesterol has a completely different chemical structure from triglycerides: it consists of interconnected rings of carbon atoms with side chains of carbon, hydrogen, and oxygen attached. Bile, vitamin D, and sex hormones are all made in the body from cholesterol. Cholesterol is also part of the cell membrane.
What foods are sources of cholesterol? What is the relationship between dietary intake and blood cholesterol?
Cholesterol is only found in foods of animal origin, so it is found in meat, poultry, fish, eggs, milk, cheese, and butter, but not in margarine, nuts, avocados, olives, and legumes. For most people dietary cholesterol has little relationship to blood levels of cholesterol. Except for some people who have a genetic predisposition toward high blood cholesterol, high intakes of saturated and trans fats are much more important in affecting blood cholesterol.
Which would most reduce his saturated fat intake (assuming the other foods and amounts don't change)?
Eat less steak and sausage.
How does celiac disease affect the body?
Eating the protein gluten causes autoimmune response that decreases nutrient absorption.
In the semi-starvation video, which symptom was probably caused by lack of protein?
Edema:One of proteins many functions is to help with fluid balance. Lack of protein disrupts this balance resulting in edema.
What are the health advantages of increasing the proportion of omega-3 fats in the diet, relative to omega-6 fats?
Eicosanoids are regulatory compounds made from certain fatty acids. The omega -3 fatty acids EPA and DHA, found mainly in fatty fish, make eicosanoids that appear to lower blood pressure, prevent blood clot formation, and protect against irregular heartbeats. These are beneficial effects related to several chronic diseases. On the other hand, if most of the eicosanoids are made from omega-6 fatty acids, they have some negative effects. For health, people need the right balance of omega-3 and omega-6 fatty acids in the diet. The balance between the two fatty acids can be improved by eating fatty fish several times each week.
What is the function of bile?
Emulsify fat so it can be more easily digested
What makes certain amino acids essential to the body?
Essential amino acids are amino acids that either cannot be synthesized by the body or are synthesized too slowly to meet physiological need. They must be supplied in foods.
What are essential fatty acids?
Essential fatty acids are fatty acids that the body needs but cannot make in amounts sufficient to meet physiological needs. These fats must be obtained from food.
(T/F) Water soluble vitamins do not need to be consumed regularly
False! they are easily absorbed & excreted, so they must be consumed regularly. Also, they are easily lost during food prep/processing.
What are the functions of fat in the body?
Fat is the major source of energy for the body, both for immediate use and stored in adipose tissue for later use. Adipose tissue provides padding and protection for internal organs as well as insulation from extreme temperatures. They are the carriers for the fat soluble vitamins and they proved the two essential fatty acids
What is the main structure of fatty acids?
Fatty acids are carbon chains of different lengths, with an acid group at one end.
Omega 3 Fatty Acids sources?
Fish oil, flaxseed oil, canola oil
What benefits are associated with eating fish twice a week?
Fish, especially fatty cold-water fish, are high in the omega-3 fatty acids DHA and EPA. These omega-3 fatty acids help prevent heart disease by lowering blood pressure, preventing blood clot formation, and protecting against irregular heartbeats. Eat fatty fish, preferably grilled, baked, or broiled: the varieties of fish most often prepared this way contain more EPA and DHA than species used for frying or in frozen fish products.
Which vitamin deficiency is associated with a higher risk of neural tube defects?
Folate
What is the function of folate?
Folate helps synthesize DNA, so it is required for synthesizing new cells. It also plays a critical role in the normal metabolism of several amino acids. If it is unavailable in the first month of pregnancy, the fetal spinal cord may not form normally, resulting in a neural tube defect.
Which nutrient is most likely to be adequate in a typical vegetarian diet?
Folate: Vegetarian diets are often low in protein, calcium, vitamin D, iron, zinc, and vitamin B12. Folate, which is abundant in fresh fruits and vegetables, is generally supplied in a vegetarian diet
What are lipoproteins, what are their functions?
Lipoproteins are clusters of lipids and protein. They make it possible for fats to be transported in watery lymph and blood.
What are the steps of lipid digestion? Where do they occur?
Little digestion occurs until the lipids reach the small intestine. There bile (produced by the liver and stored in the gall bladder until needed) is released into the small intestine and emulsifies fat so that it can be mixed with the watery fluids. Fat-digesting enzymes break down triglycerides into free fatty acids, glycerol, and monoglycerides which can be absorbed by the cells lining the small intestine.
LDL
Low Density Lipoprotein
Riboflavin Toxicity
Low risk
vitamin C toxicity
Low risk, nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones
Thiamin Toxicity
Low risk, no symptoms
Vitamin B12 Toxicity
Low risk, no symptoms
Vitamin K Toxicity
Makes blood too thick, Increases risks of clots and strokes, opposes the effects of anti-clotting medications
Vitamin E Toxicity
Makes blood too thin, Increases risk of hemorrhaging, augments the affects of anti-clotting medications
Why hydrogenate plant oils?
Makes them high in trans fat so they taste better and they last longer
Identify foods likely to contain trans-fats
Margarine, Shortening, Crackers, Chips
Folate Toxicity Symptoms
Masks B12 deficiencies, possibly cancer
Which of the following would provide the highest amount of vitamin E? Whole milk, Mayonnaise, A pork chop, A grilled chicken leg
Mayo
Describe fat ABSORPTION
Once broken down, fat is absorbed by the villi of the small intestine into either: 1. Lymphatic system (lymph): meant for longer fats2. Blood stream (lipoproteins help move fat through the bloodstream): shorter fats**ALL ROADS LEAD TO THE LIVER
Criteria for supplements
Only contain nutrients not "extracts", Take what lacks in the person's diet, Not more than 100% of D
What is the name of the vitamin D deficiency disease in adults?
Osteomalacia is the adult form of vitamin D deficiency disease and is characterized by an overabundance of unmineralized bone protein. Symptoms include bending of the spine and bowing of the legs.
Which function of fats allows a person to ride a mountain bike for many hours without harming their internal organs? Muscle fuel, Insulation, Energy stores, Padding
Padding
Thiamin Function
Part of a Coenzyme in energy metabolism of all cells, Nerve processes and responses of muscles
What characterizes a deficiency of Niacin
Pellagra
Who would be at risk for developing a thiamin deficiency?
People who consume enough calories from whole foods should have no problem consuming adequate amounts of thiamin. However, alcoholics and people who consume polished rice as a food staple are at high risk for thiamin deficiency. Alcohol impairs absorption of thiamin and hastens its excretion in the urine. The thiamine-containing outer layer of rice is removed when it is polished, so people who consume polished rice as a staple often develop a thiamin deficiency.
In population studies, which disease is linked with a diet low in beta carotene-rich foods?
People whose diets lack beta-carotene have a high incidence of the most common form of untreatable age-related blindness, macular degeneration.
The text indicated specific reasons why taking massive doses of vitamin C can be dangerous. Based on this information, which group (or groups) should be particularly careful not to take in too much vitamin C?
People with kidney disorders, People with too much iron in their blood
Vitamin B12 Deficiency
Pernicious Anemia, Nerve damage, Folate can't build blood cells, Folate supplementation can mask a B12 deficiency, irreversible paralysis
Vitamin A Deficiency
Rough, scaly skin, Blindness: night blindness, keratinization, xerosis, xeropthalmia, Increased number of infections, Can make measles worse, decayed teeth
Vitamin C Deficiency
Scurvy (only need 10 mg of vitamin C to prevent), poor wound healing, ruptured capillaries, fatigue, bleeding gums, bruises, bone fragility, joint pain, frequent infections
What characterizes a vitamin C deficiency?
Scurvy: teeth start falling out, don't heal properly
What is a key antioxidant mineral?
Selenium
What determines how hard or soft a fat is at room temperature?
Shorter chain fatty acids and fatty acids that are unsaturated tend to be softer and melt more easily at lower temperatures. Longer chain and saturated fatty acids tend to be hard at room temperature.
Saturated Fat sources
Solid fats; butter, lard, baked goods; also Animal fats and the tropical oils of COCONUT and PALM
What are the potential consequences of ingesting excessive amounts of vitamin C from supplements?
Some people ingest massive doses of vitamin C, hoping that it will prevent or cure a cold. Such large doses of vitamin C can alter insulin responses in some people, interfere with anti-clotting medications, and contribute to kidney stones. A high vitamin C intake is dangerous for people with a genetic abnormality leading to iron overload.
What characterizes a vitamin C toxicity?
diarrhea
How do you treat celiac disease?
don't eat gluten
What characterizes a vitamin E toxicity?
Thin blood, hemorrhaging
Which of Ethan's foods contributes omega-3 fatty acids? Milk Salad dressing Sausage Tuna
Tuna
Which vitamin is obtained from intestinal bacteria?
Vitamin K
chemically reactive molecules that attack fatty acids, DNA, protein, or cholesterol molecules, which form other _______ in turn
free radicals
thiamin food sources
grains; most whole foods, whole and enriched grains
Name some functions of the B vitamins
help enzymes do their jobs, facilitate work of every cell, help generate energy, make protein and new cells; B vitamins work everywhere to help metabolize carbs, fat, and protein.
According to the article "Quick Start- Gluten Free Diet Guide", which of the following statements is false?
Wheat free is the same as gluten free and foods with such labels can be safely consumed.
When does negative nitrogen balance occur?
When muscle is broken down and lost
Under what circumstances is a person in nitrogen balance? In negative balance? In positive balance?
When someone has the same amount of protein in the body at the beginning and end of the day, that person is in nitrogen balance or equilibrium. If the person has less protein at the end of the day than at the start, that is negative nitrogen balance. This happens when protein breakdown exceed protein creation. Positive nitrogen balance is when more proteins are made than broken down in the body
What characterizes B12 deficiency
anemia, nerve damage
what does B-12 absorption require?
animal products
What destroys vitamin E?
high heat (for example, using oil to fry food destroys the vitamin E in the oil)
riboflavin deficiency
if thiamin is deficient, riboflavin probably is too; destroyed by light; cracks and redness at corners of mouth, dry mouth and throat, smooth and painful tongue, inflamed eyes and eyelids, sensitivity to light; skin rashes
What makes something a high quality protein
it has ALL the amino acids (only from animal sources)
What does Vitamin E do?
it is an antioxidant in cell membranes (protects against oxidative damage from free radicals)
Too much vitamin K causes...
jaundice
Where does folate naturally occur?
leafy green vegetables & fruits
vitamin D function
maintains blood calcium (increases Ca absorption from gut, decreases Ca loss in kidney, releases Ca from bone and deposits it into bones) sm. intestine=absorption, kidneys=excretion, bones=storage
What does cholesterol assist in doing?
makes vitamin D, Steroid Hormones, and bile
what people may need to take supplements?
pregnant women, AIDS victims, chronic dieters, people omitting a major food group
Vitamin B12 Food Sources
protein Dairy, animal products
Niacin sources
protein foods, most meats, enriched grains
what is beta-carotene, what is one of its functions, and what results from too much?
provitamin/precursor of vitamin A; antioxidant; hypercarotenemia (too much carotene in blood-skin turns orange)
vitamin K deficiency
rare, unlikely for adults: bacteria from the intestine usually synthesize vitamin K, but infants are given supplements because their intestines are sterile...hemorrhage, abnormal bone function
activates folate;
red blood cell division and maturation, synthesis of red blood cells, maintaining covering of nerve cells
vitamin A function
regenerates rhodopsin in the retina after a visual signal is sent to the brain; regulates gene expression, mucus, cell differentiation (epithelial cells-skin, reproduction, goblet cells in intestine-mucus), immunity, growth (bones and teeth), antioxidant
which nutrient is destroyed by light?
riboflavin
vitamin D deficiency
rickets in children (bowed legs, beaded ribs-Ca on, not in, ribs), osteomalacia in adults (soft bones)
Which describes a polyunsaturated fatty acid? a. A fatty acid with numerous acid groups b. A fatty acid with two or more double bonds c. A fatty acid with numerous hydrogen atoms d. A fatty acid with two or more carbon atoms
b. A fatty acid with two or more double bonds
Which of the following is true about vitamin D? a. It is essential for vision. b. It regulates calcium levels in blood. c. It acts as an antioxidant. d. It is necessary for blood-clotting.
b. Vitamin D acts at the digestive tract, the skeleton, and the kidneys to regulate and maintain blood calcium levels.
Which statement about multivitamins is NOT true? a. Smokers should avoid taking supplements containing beta-carotene. b. When choosing a multivitamin, select one that is greater than 100% of the daily value. c. Consume multivitamins specially formulated for your age and gender. d. Special claims are generally unsubstantiated.
b. When choosing a multivitamin, select one that is greater than 100% of the daily value.
how do vitamin D and vitamin K work together?
vitamin D helps calcium absorption and bone formation, while vitamin K incorporates calcium into bone
what nutrients may vegetarians/vegans lack?
vitamin D, B-12, iron, zinc
fat-soluble vitamins
vitamins A, D, E, K
What are the two types of beriberi
wet and dry
irreversible blindness
xeropthalmia
Condition where the eye becomes dry
xerosis
What are benefits of Omega 3 Fatty Acids?
you make DHA and EPA which lower blood pressure, reduce risk for heart disease, and decrease blood clots
What happens when you eat trans fat?
your body makes more LDL and less HDL
What happens when you eat saturated fat?
your liver makes more LDL
Triglycerides (fatty acids) can be what?
• Saturated• Monounsaturated• Polyunsaturated
thiamin deficiency
beri-beri (poor coordination, nerve stiffness, muscle weakness, enlarged heart, apathy, sometimes edema), Wernicke-Korsakoff Syndrome (alcohol abuse)
antioxidant vitamins and minerals
beta-carotene, vitamins E and C, mineral selenium
What foods are the best sources for beta-carotene?
brightly colored plant foods
Function of chylomicrons
carry digestive fat from small intestine to the liver
damage done by free radicals
cell membrane lipid damage, cellular protein damage, DNA damage, Oxidation of LDL cholesterol, inflammation
vitamin C food sources
citrus, melons, green peppers, berries, broccoli, potatoes, cabbage, tomatoes
Niacin Function
coenzyme, Energy metabolism of all cells
What are important functions of Vitamin C?
collagen formation, restores vitamin E to active form, protects against infection, acts as an antioxidant, helps iron absorption
The disease Pellagra, can be prevented by adequate dietary proten because the amino acid tryptophan can do what?
convert to niacin in the body
vitamins can be destroyed by:
cooking, heat, air, light, acidity, freezing (not much is lost)
What are the two types of vitamins?
1. Fat soluble 2. Water soluble
Consequences of too little protein
--Acute protein malnutrition (bulging stomach aka edema)--Long term protein malnutrition (no muscle on body)
What characterizes a deficiency of vitamin A?
--blindness (irreversible)--night blindness (eyes don't recover after flash of light in a dark room)
How can you minimize nutrient loss in cooking?
--cook things fast and at high heat--steam your vegetables--canning--riboflavin is destroyed by sunlight, so store in opaque things
Functions of Fat in the body
--energy fuel--energy stores--emergency reserves--paddin--insulation--cell membranes--raw materials
Protein Functions
--growth--maintenance--antibodies--acid/base balance: maintains blood pH--Transport: lipoPROTEINS--Energy (4 cals/g): not first function but we will go to protein if there isn't enough energy available from fat and carbs--Fluid/electrolyte balance
What is the structure of protein?
--have an amino group that contains nitrogen which is unlike anything else --each amino acid has a unique side chain--amino acids make up a protein--complete protein means you have all the amino acids
Identify guidelines for selecting supplements
--make sure to check on the label that the %DV isn't over 100% & it has a USP stamp
Functions of fat in food
--nutrients--transport--energy--sensory appeal--appetite--texture--satiety
Benefits of multivitamin-mineral supplements
--vegans and vegetarians: need B12--pregnant women: take iron and folate--chronic dieter--sick for long period of time--alcoholics
What health benefit(s) is(are) associated with eating sea foods like tuna?
-Eating fatty fish helps lower blood pressure. -Their omega-3 fatty acids are associated with lower rates of heart disease.
Which is a function of protein?
-Support growth: Amino acids are used to continuously build the proteins of new tissues. Protein also helps to replace worn-out cells and internal cell structures.-Maintain acid-base balance: Blood proteins do act as buffers to help maintain the body's acid-base balance. Provide energy: Protein provides 4 calories of energy per gram. In a normal diet protein provides about 15% of total daily energy
What is the DRI for protein?
.8 g of protein per kg of weight
What is the formula for calculating an individual's protein need (DRI)?
0.8 g per kilogram of body weight, For adults, the recommended intake for protein is set at 0.8 g per kilogram of body weight. To find a person's weight in kilograms, divide their weight in pounds by 2.2 pounds per kilogram.
What characterizes a toxicity of Vitamin A or its precursor?
1. Beta-carotene toxicity makes you turn orange 2. Vitamin A toxicity causes birth defects (usually just from supplements)
What are the four types of lipoproteins?
1. Chylomicrons 2. VLDL 3. LDL 4. HDL
Characteristics of water-soluble vitamins (4)
1. Dissolve in water 2. Are easily absorbed & excreted 3. Not stored extensively in tissues 4. seldom reach toxic levels
According to the DRI recommendation for estimating protein intake, about how much protein should a 140-pound person ingest?
51 g, For adults, the DRI protein recommendation is 0.8 g per kilogram of body weight. To convert pounds to kilograms, divide the weight in pounds by 2.2. 140 lb/2.2 = 63.6 kilograms. To find how much protein a person needs multiply 0.8 times the person's weight in kilograms. 0.8 x 63.6 = about 51 grams
What possible problems are associated with a very high protein intake?
A diet high in animal protein is usually high in saturated fat which, in turn, is linked with heart disease. A high protein intake increases the work for kidneys, which is a problem for people with kidney disease. Other problems associated with a high protein may be related more to the high protein intake crowding out other important foods with their nutrients and phytochemicals, rather than to the excess protein itself.
What are the health benefits and/or health risks of consuming saturated and unsaturated fatty acids?
A diet high in saturated fats is associated with high risks for cardiovascular disease. Saturated fat causes the body's blood lipids to shift towards an unhealthy profile, whereas a diet high in unsaturated fats lowers the risk of cardiovascular disease and shifts the blood lipid profile to a healthier range.
Describe Celiac Disease
A disease in which one's villi are damaged and the absorption will plummet
For which person would dietary vitamin D be LEAST important?
A light-skinned person living in the southern U.S. who regularly walks outdoors, wearing lightweight clothing
Who would be most likely to develop pellagra?
A person who eats no meat and eats corn as their dietary staple
A. Ethan's average food intake provides 268 g protein, 217 g fat, and 66 g carbohydrate. % of calories from protein __% % of calories from fat __% % of calories from carbohydrate __% B. How does his energy intake pattern compare to the AMDR for fat and protein? C. What will happen to any extra protein Ethan eats, if he is eating more than he needs? D. Which best describes Ethan's nitrogen balance? E. How adequate is Ethan's diet in vitamins A and C? F. If Ethan continues to eat this way for months, which might he experience? Name the nutrient-related cause of the problem.
A. 268 x 4 = 1072 prot cals 66 x 4 = 264 carb cals 217 x 9 = 1953 fat cals Total cals = 3289 cals 1072 prot kcals/3289 total cals = 33% Protein AMDR = 10-35% protein 1953 fat cals/3289 total cals = 59% Fat AMDR = 20-35% 264 carb cals/3289 total cals = 8% Carb AMDR = 45-65% B. Adequate protein, high fat C. The extra protein will be dismantled and the remnants of the amino acids will be used for energy. D. In positive nitrogen balance, "In nitrogen balance" is acceptable if he's hit a plateau and is not currently building muscle. "In positive nitrogen balance" is acceptable if his muscle mass is increasing. E. Too low in both A and C F. Bruise easily Nutrient-related cause of the problem = Vitamin C deficiency
Identify the recommendations for fat intake from the Dietary Guidelines for Americans, the USDA Food Pattern, and the AMDR
AMDR: 20-35%Sat. Fat - <10%
What are good sources of B12
ANIMAL PRODUCTS ONLY**VEGETARIANS ENCOURAGED TO TAKE SUPPLEMENT**can be stored in liver for five years
Identify the key differences between fat-soluble and water-soluble vitamins
Absorption: absorbed like fats,Transport: protein carriers,Storage: stored in the liver or fatty tissues,Toxicity: tend to build up in the tissues, but occur rarely from food Absorption: into the blood,Transport: not stored,Storage: readily excreted in the urine,Toxicity: unlikely but possible
What is it Hydrogenation?
Adds Hydrogens to bond with Carbons, More Saturation
What characterizes folate deficiency
Adults: anemia (red blood cells don't form properly) Fetus: neural tube defect, spina bifida
Which vitamins participate in bone growth? (Select all that apply.) Vitamin K, Vitamin A, Vitamin D, Vitamin E
All but E
Which are a function of Vitamin C? (Select all that apply.) a. It helps form the protein in connective tissue. b. It helps in iron absorption. c. It prevents the common cold. d. It acts as an antioxidant.
All but curing the cold
Recommendations for Americans in consuming Fatty Acids?
Americans get too much Omega 6 in comparison to Omega 3
Amino Acid Structure
Amine Group, Side Chain (differentiates different proteins), Acid Group
Describe the structure of proteins
Amino acids lined up into a strand, coiling becoming the protein
What is Celiac Disease
An auto immune disorder which is when you eat gluten (protein found in wheat, barley, rye, and sometimes oats), your microvilli are flattened and damaged so you can't absorb your food so you get cramps
What are the benefits of a food intake that includes meat and other animal proteins?
An omnivorous diet usually provides enough high quality protein to support growth at critical times in the life cycle. It supplies vitamin B12 and it is more likely to provide an adequate intake of calcium, iron, zinc, and vitamin D than a vegetarian diet
What foods are sources of saturated fats? Monounsaturated fats? Polyunsaturated fats?
Animal fats tend to contribute substantial amounts of saturated fats, with some notable exceptions. Coconut oil is very high in saturated fat, and palm oil also is a contributor. (These are sometimes called tropical oils.) Olive oil and canola oil are notable for their monounsaturated fat content. Other plant seed oils such as safflower, sunflower, corn, soybean, and cottonseed oil all are high in polyunsaturated fats.
Saturated What foods are they contained in?
Animal products
What are water-soluble vitamins?
Are absorbed into the blood, have shorter storage in body tissues, Excreted in urine
Vitamins (macronutrients)
Are organic, Release energy, Not produced in body, No caloric value, Required for growth, health
Coenzyms
B Vitamins: Thiamin, Niacin, Riboflavin, Folate, Vitamin B12, Vitamin B6
too much folate will mask what vitamin deficiency?
B12
Vitamin K Major Sources
Bacteria synthesis in the digestive tract, Tobacco, Vegetables
Which is a characteristic of water-soluble vitamins? a. Proteins transport them through the body fluids. b. They are not readily excreted, so they can accumulate in the tissues.c, They are only needed periodically in the diet. d. They are absorbed directly into the blood stream.
Because of their chemical structure, the water soluble vitamins are absorbed directly into the blood.
Describe fat DIGESTION
Begins in the small intestine as bile (secreted by the liver) brings fat to enzymes that are secreted by the pancreas
What characterizes a thiamin deficiency?
Beriberi: I can't I can't; can't move; lack of energy
Which compound(s) act(s) as an antioxidant?
Beta-carotene, vitamin C, and vitamin E all act as antioxidants (Beta-carotene is a vitamin precursor). Vitamin K does not.
Describe lipid absorption
Bile makes fat available for enzymes to break up and be absorbed
Which vitamin can be synthesized by bacteria found in the digestive tract?
Billions of bacteria reside in the digestive tract, and some of them synthesize vitamin K. This is the only vitamin that is synthesized by bacteria.
How is Celiac Disease diagnosed?
Blood Test:tTGA (tissue transglutaminase antibodies)EMA (anti-endomysium antibodies)Biopsy (duodenum)
What are the various kinds of lipoproteins? What does each transport, to where?
Chylomicrons deliver recently-absorbed dietary fats to tissues, via the lymph and blood. VLDL (very low density lipoproteins) carry triglycerides and other lipids made in the liver to cells throughout the body. LDL (low-density lipoproteins) deliver cholesterol and other lipids to tissues. HDL (high-density lipoproteins) pick up cholesterol from cells and deliver it to the liver for disposal.
Describe lipid transport
Chylomicrons, LDL, HDL, VLDL
Riboflavin function
Coenzyme active in energy metabolism, Helps with Vision + skin heath, Low in Thiamin probably means low in riboflavin, too
Vitamin B12 Function
Coenzyme protects sheaths that surround nerve fibers, antioxidant
Vitamin C helps maintain what protein?
Collagen
What is a key bone protein?
Collagen
Identify proteins that are complementary
Combine two low quality proteins to make a high quality protein, Generally, a grain and a legume
Isabella recently noticed her skin has turned a bright yellowish-orange color. What is most likely responsible for this condition? Consider the key functions of this nutrient you select.
Consuming a diet high in beta-carotene Beta-carotene is an antioxidant. It is also a precursor for vitamin A which functions in vision (night blindness, cornea), mucus membranes, epithelial tissues, and immunity
What health problems are linked with trans-fatty acids formed during hydrogenation of plant oils? What foods are most likely to contain trans fats?
Consuming trans-fatty acids poses a risk to the heart and arteries by raising blood LDL cholesterol and lowering beneficial HDL cholesterol. It may also increase tissue inflammation. Hydrogenation of unsaturated fats produces some trans-fatty acids, so they are found most often in commercially fried foods and in baked goods and other commercial foods made with partially hydrogenated vegetable oils.
What happens in the digestive tract with Celiac Disease?
Consumption of Gluten can lead to damage in the small intestine
Which food contains low quality protein?
Corn. Meat, fish, poultry, cheese, eggs, milk, and soybean products all contain ample amounts of the essential amino acids and are thus high quality proteins.
Which of these foods would be the best source of Vitamin B12? Legumes, Red bell pepper, Whole wheat bread, Cottage cheese
Cottage cheese
Folate Function
DNA synthesis, New cell synthesis, RBC Division, Metabolism of B12 and several amino acids (needs B-12)
Select all of the foods that are high in vitamin A value per cup
Dark orange fruits and vegetables and dark green leafy vegetables: Cantaloupe, spinach, pumpkin
What foods and combinations of foods will adequately supply protein for most Americans?
Following the USDA Food Guide will provide more than enough protein to fulfill recommendations. Meat, fish, poultry, cheese, eggs, milk, and soybean products all contain ample amounts of high quality proteins. Other foods, such as vegetables, grains, and legumes, can be combined in a day's diet to provide complementary proteins. Again, a normal well balanced diet can easily provide enough protein.
Which of the following would be a good source of vitamin A or its beta-carotene precursor? (Select all that apply.) Fortified dairy products, Grains, Eggs, Vegetables, Fruits
Fortified Dairy Products, Eggs, Vegetables, Fruits
Describe protein absorption
Free amino acids are absorbed into the bloodstream
Describe functions of fat in the body and in foods
Fuel, Storage, Emergency reserve, Padding and insulation, Cell membranes, Conversion to raw materials, Nutrients,Transportation
What are the recommendations regarding fat intake?
Generally the total fat intake should between 20-35% of total calories,, mostly from mono- and poly-unsaturated fats. Saturated fat intake should be less than about 7-10% of total calories. Increase the ratio of omega-3 fatty acids to omega-6 fatty acids. Keep trans fat intake as low as possible, and minimize cholesterol intake.
What foods need to be avoided with Celiac Didease?
Gluten-containing food: no wheat, rye, barley, possibly oats, Contamination, Overlooked foods
What are complementary proteins
Grains+Legumes=whole protein --Grains have some amino acids and the ones they are missing are found in legumes
What transports cholesterol away from body cells to the liver for disposal?
HDL
HDL
High Density Lipoprotein
Characterize foods in terms of quality
High Protein Quality = Animal Products Low Protein Quality = Plant Products
Protein Quality
High Protein Quality = contain all the amino acids Low Protein Quality = contain some but not all the amino acids
Vitamin D Toxicity
High concentration of blood calcium can collect in soft tissues in joints, heart, blood vessels, lungs, kidneys, death and damage them Symptoms: Nausea, Fatigue, Back pain, Irregular heartbeat, Increased urination, Thirst, death
What is the recommendation concerning the ratio of saturated fat to unsaturated fat in the diet?
High unsat and low sat
Vitamin E Deficiency
Highly unlikely for adults, Can occur in premature babies born before transfer of the vitamin from the mother to the infant, erythrocyte hemolysis (rupture of red blood cells in infants, causing them to become anemic), nerve damage
What does hydrogenation do to fatty acids?
Hydrogenation is the process of adding hydrogen atoms to an unsaturated fatty acid to produce a more stable fat which is less subject to oxidation and rancidity. Because the fat is now more saturated, any health benefits associated with the original plant oil are actually decreased.
What happens to lipids after they are absorbed from the small intestine?
In the cells lining the small intestine, triglycerides are reassembled from the parts. The small molecules of short-chain fatty acids and glycerol are absorbed into the blood stream and delivered to the liver. The triglycerides are combined with protein to from lipoproteins which are absorbed into the lymph system and eventually delivered into the blood stream.
Vitamin B6 Toxicity Symptoms
Inability to walk, weak progression, anemia, depression, irritable
Who will benefit from a gluten-free diet?
Individuals with celiac disease
Nutrients (micronutrients)
Inorganic , Provitamins, Compounds converted to vitamins (e.g. Carotine to Vit. A)
Generally speaking for the population, which contributes most to high blood cholesterol?
Intake of saturated and trans fats
What are the possible fates of an amino acid when it arrives in a cell?
It can be used in building a new protein. It can be altered to form a new compound. It can be dismantled to use the amino group to make a different (non-essential) amino acid. If the cell is in desperate need of energy, the amino group will be removed and excreted so the side chain can be used for energy. Amino acids themselves are not stored in the body.
What is a function of Vitamin E?
It helps stop destructive chain reactions that can damage cell membranes, DNA, and cellular proteins.
What is the main function of vitamin K?
It helps synthesize proteins that are needed for blood to clot.
What is a coenzyme?
It is a small molecule that combines with an enzyme to activate it. Each B vitamin acts as a coenzyme for some aspect of metabolism.
What makes something a low quality protein?
It only has some of the amino acids
What are the functions of vitamin C?
It synthesizes collagen, acts as an antioxidant, acts as a cofactor, helps recycle vitamin E to its active form, increases iron absorption, supports the immune system, and protects against infection.
Several connections have been suggested between a HIGH protein intake and disease risk. Which health problem is most strongly linked with a high protein intake from meat?
Kidney damage if someone already has kidney disease
What combines with cholesterol so it can be delivered to all the cells of the body?
LDL
Which Lipoprotein is bad and why?
LDL; it can lead to heart disease, high blood pressure
What is the formal name for Omega 6 Fatty Acids?
Linoleic
Polyunsaturated What foods are they contained in?
Linoleic Acid or Omega-3 Flaxseed and fish oils, Linolenic or Omega-6 Plant oils except for olive, canola, and peanut oil
What is the formal name for Omega 3 Fatty Acids?
Linolenic
How can someone increase their HDL values?
Lipid intake has little influence on blood HDL levels. Regular physical activity helps increase blood HDL levels.
Which is an example of complementary proteins
Meat, fish, poultry, cheese, eggs, and milk are all sources of high quality proteins. With the exception of soybeans, plant proteins are low in some essential amino acids. Combinations of grains and legumes can supply all the essential amino acids - these are called complementary proteins. Meat (a complete protein) combined with grain or legumes (incomplete proteins) help the body use all the amino acids in the incomplete proteins, but these combinations are not called complementary proteins.
What are ways to minimize nutrient losses during food storage and preparation.
Microwave and steam: Exposure to: Heat, Air, Light, Leached into cooking water
Why is milk sold in cardboard or opaque plastic containers?
Milk is sold in cardboard or opaque plastic containers because riboflavin, which is found abundantly in milk, is easily destroyed by ultraviolet light. The opaque container protects riboflavin from being destroyed.
What is the difference between saturated and unsaturated fatty acids? Between monounsaturated and polyunsaturated fatty acids?
Most of the carbon atoms in a fatty acid are connected with single bonds. When there are no double bonds between carbon atoms, it is called a saturated fatty acid (the carbon chain is "saturated" with hydrogen atoms). If there is one double bond between carbon atoms, it is called a monounsaturated fatty acid, and if there are 2 or more double bonds it is called polyunsaturated fatty acid.
What is the major source of vitamin E?
Most of the vitamin E in the diet comes from vegetable oils and products made with them such as margarine and salad dressings.
vitamin A toxicity
Most toxic of all vitamins, skin rashes, hair loss, hemorrhages, bone abnormalities, birth defects, fractures, liver abnormalities (A stored there), spleen damage, death. Caused from beta carotene in carrots, acutane. CAn cause a harmless yellowing of the skin.
Describe protein digestion
Mouth- nothing 1. Begins in stomach--HCl and pepsin denatures the protein2. Finishes in the small intestine (mostly)--enzymes break protein apart Large Intestine- nothing
Describe lipid digestion
Mouth? Nothing, Stomach? Nothing, Small Intestine? Bile will be released from gallbladder to emulsify the fat, Pancreatic enzymes released to chop up the fat, Large Intestine? Nothing
Which part of amino acids is excreted in urine when amino acids are degraded?
Nitrogen
Vitamin B-6 deficiency
No disease name, causes anemia, depression, confusion, abnormal brain wave pattern, convulsions; greasy, scaly dermatitis
Holly has decided she wants to lose fat and so she decides to eliminate as much fat from her diet as possible, aiming for a fat intake of less than 10% of her calories. Is this a wise approach? Why or why not?
No, she would not have the recommended amount of calories coming from fat.
Do people need to ingest enzyme supplements? Why or why not?
No. Enzymes are protein molecules, and whether they are the enzymes found naturally in some foods or supplied in supplements, they digested and absorbed just like any other protein. Even the stomach's enzymes are eventually denatured and digested after their jobs are completed. The body is designed to make its own enzymes
Cholesterol What foods are they contained in?
ONLY in foods from animal origins
Which oil should Ethan use, if he wanted an oil with a high proportion of monounsaturated fatty acids? Sunflower oil Olive oil Soybean oil Corn oil
Olive oil
What are other names for omega-3 and omega-6 fatty acids and what is the difference between the two?
Omega- 3 is also known as linolenic acid and omega-6 is also known as linoleic acid. Unsaturated fatty acids, such as omega-3 and omega-6, are named after the location of the first double bond (counting from the non-acid end) between carbon atoms in the carbon chain. In omega-3 fatty acids the first double bond is between the third and fourth carbons and in omega-6 the first double bond is between the sixth and the seventh carbons. The difference in structure changes the way these fatty acids are used in the body.
How does a phospholipid differ from a triglyceride? What is the role of phospholipids in the body?
Phospholipids are composed of a glycerol backbone with 2 fatty acids and a phosphorus-containing molecule attached in the third spot. Because of its structure, phospholipids are soluble in both fats and water. This allows it to act as an emulsifier, or a substance that mixes with both fat and water and permanently disperses the fat in the water. This ability to dissolve in both fats and water is important in cell membranes, to allow fats to travel back and forth across the lipid-containing cell membranes into the watery liquids on both sides.
Which is accurate about the lipid composition of foods? a. In general, plant oils contain no saturated fat. b. Coconut oil is high in saturated fatty acids. c. Almost all the fat in beef and pork is saturated. d. Fats in foods are always a mixture of saturated, monounsaturated, and polyunsaturated fatty acids.
Plant oils are usually important sources of monounsaturated and polyunsaturated fatty acids, but coconut oil is an exception to that rule and contains a very high proportion of saturated fatty acids.
Explain Nitrogen Balance
Positive = increase in body tissue (pregnancy, body builders, children)Equilibrium = neutral growth (healthy college student, young retiree)Negative = decrease in body tissue (astronauts, hospital patients) The amount of nitrogen in the body compared to how much is being gained or lost
Vitamin A Major Sources
Preformed Liver, eggs, fortified milk, Beta Carotene, Dark green leafy vegetables, Spinach, broccoli, collard greens, Deep Orange fruits and vegetables, Carrots, sweet potatoes, pumpkins, mango, cantaloupe, apricots
According to the textbook, who is most likely to benefit from taking a nutrient supplement?
Pregnant and breastfeeding women have particularly high nutrient needs and often must rely on supplements to help meet those needs.
Sterols function?
Produce:• Bile compounds• Sex hormones• Vitamin D
What makes protein DIFFERENT from other macronutrients
Protein contains nitrogen.
What are the unique roles of protein in the body?
Protein is required to build new tissue and replace worn-out cells (growth and maintenance). It is used to make enzymes, hormones, and other regulatory compounds. Antibodies, a critical part of the immune system, are protein molecules. Proteins are necessary to keep the body's fluids and electrolytes balanced, as well as maintain the pH in the normal range (acid-base balance). Protein is required for blood to clot. Protein can also be used for energy, once the amino group is removed from the amino acids.
In what ways is protein similar to carbohydrate and fat? In what ways is it different?
Protein, carbohydrate, and fats all provide energy. All three molecules have some repeating units: amino acids in protein, glucose in complex carbohydrates, and fatty acids in triglycerides. All three contain carbon, hydrogen, and oxygen atoms.
Vitamin B6 major sources
Protein, meat, dried beans
Which nutrients are of concern with vegetarian diets?
Protein, zinc, calcium, vitamin B12, A vegetarian diet generally contains adequate amounts of folate and the vitamin A precursor, beta carotene. It may also be low in fat, but that typically is a benefit, not a concern.
Identify nutrients of particular concern for vegetarians
Protein• Omega-3 fats• Vitamin B12• Vitamin D• Calcium• Zinc• Iron- no greater risk than nonvegetarians
Explain why plant oils are hydrogenated
Provides texture desired along with a longer shelf lifeAlthough, associated with higher blood cholesterol levels
List and describe the roles of protein in the body
Providing structure and movement, Building body compounds, Antibodies, Transporting substances, Maintaining fluid and electrolyte balance, Blood clotting
What are the benefits of well-chosen vegetarian diets? What are some possible limitations?
Rates of obesity, heart disease, and high blood pressure are lower in vegetarians. Intakes of calcium, iron, zinc, vitamins B12 and D, and omega-3 fatty acids may be too low. It is hard for small children to eat enough food to meet calorie needs if they are vegans
What is the best natural (unfortified) source of folate?
Raw spinach
What benefit is associated with increasing the proportion of dietary fats coming from omega-3 sources and reducing the proportion coming from omega-6 sources? (Select all that apply.)
Reduced inflammation, Longer endurance during exercise, Lower blood pressure, Decreased formation of undesirable blood clots Reduced inflammation, Lower blood pressure, Decreased formation of undesirable blood clots
Which food source provides preformed vitamin A that can be used immediately by the body?
Spinach, Fortified milk, Apricots, Carrots, Active, or preformed, vitamin A is found in some foods of animal origin, such as eggs, cheese, and fortified milk. Dark green leafy and bright orange vegetables and fruits are sources of the vitamin A precursor beta-carotene.
Which food is most likely a source of trans-fatty acids? Ground beef, Yogurt, Stick margarine, Cheese
Stick margarine
Which organ is the first to begin protein digestion?
Stomach
What deficiency is most likely for an uninformed strict vegetarian?
Strict vegetarians are at special risk for a vitamin B12 deficiency, because vitamin B12 is found exclusively in animal products. A vegetarian needs to have supplemental vitamin B12 to supply what is lacking in the diet.
Isabella expects to get adequate vitamin D through her exposure to sunlight. What factor(s) would interfere with vitamin D activation in her body? (Select all that apply.) Sunscreen Far northern or southern latitude Low calcium intake Heavy clothing
Sunscreen Far northern or southern latitude Heavy clothing
Susan feels like she should take a vitamin supplement. Which characteristic should the supplement have? a. It has at least 100% of every vitamin to get maximum nutritional benefit. b. It is organic or naturally prepared so it will be better absorbed. c. It is time-released to provide benefits throughout the day. d. It has a balance of the vitamins she really needs, and few or no added ingredients.
Susan should read the Supplement Facts label, and especially notice the % DV. The supplement should include vitamins in amounts smaller than, equal to, or very close to the recommended intake. Organic, natural, and time-released vitamin supplements are not necessarily better. In addition, supplements with vegetable extracts or other ingredients not needed for human nutrition are unnecessary.
What are the symptoms of celiac disease?
Symptoms include a wide range of digestive problems. Nutrient absorption decreases and the individual may lose weight.
What are the symptoms of vitamin B6 toxicity? Under what circumstances might this occur?
Symptoms include nerve damage leading to numbness and inability to walk and various kinds of impaired thinking. Toxicities have developed when people self-diagnosed a need for a B6 supplement and took it for a long time, in amounts far above the UL.
Vitamin K function
Synthesis of blood clotting and bone proteins
HDL Where does it transport?
Takes excess cholesterol from cells back to the liver to get rid of it
What characterizes Pellagra?
The 4 Ds: Diarrhea, Dermatitis, Dementia, Death
What is the AMDR (Acceptable Macronutrient Distribution Range) for protein? How hard or easy is it for Americans to ingest the recommended amount of protein?
The AMDR for protein is 10 to 35% of total calorie intake. The typical American diet provides ample amounts of protein.
What happens to amino acids after protein is digested?
The amino acids are absorbed, at specific sites in the small intestine, into the blood and delivered to the liver. The liver can use them or deliver via blood to other cells where they are made into specific proteins. The proteins can be used by those cells or delivered by blood or lymph to other locations. Amino acids will be used for energy under some circumstances
Which statement is true about amino acid supplements?
The body can handle whole proteins better than amino acid supplied in supplements.
Which vitamin deficiency leads to beriberi?
Thiamin
How does a traditional Mediterranean diet help meet recommended fat intakes? What are the limitations in applying its benefits to Americans?
The main fat in the traditional Mediterranean diet is olive oil. This cuisine also includes generous intakes of pastas and whole grain breads, nuts, fruits, greens, and other vegetables. Legumes, cheeses, yogurt, and some fish and poultry are included. This diet is also low in red meats. The limitation of this diet is that it was eaten by people living a labor-intensive but less rushed lifestyle than is available to most Americans, Some of the dietary benefits attributed to the diet may come from the total lifestyle pattern that accompanied it - a lifestyle which is not followed by most Americans.
When an amino acid is "recycled," what part of the molecule is excreted? What happens to the rest of the molecule?
The nitrogen-containing amine group is removed and excreted in the urine. The rest of the molecule can be used for energy, either as a carbohydrate or a fatty acid, depending on the particular amino acid.
Which diseases will vitamins CURE?
The only diseases that vitamins cure are vitamin deficiencies. As for any other chronic disease, vitamins from food have been shown to have a protective effect, but they cannot cure them
What happens if the structure of a protein is distorted?
The particular shape of a protein determines its function, so if the structure is distorted it can no longer function as needed. Heat (cooking), radiation, alcohol, acids, bases, and salts of heavy metals can all denature a protein. Once a protein is denatured the process cannot be reversed.
How does hydrogenation change the structure of fatty acids? What are trans-fatty acids?
The process of hydrogenation breaks some of the fatty acids' double bonds and adds hydrogen atoms to the molecule. This makes the oil more saturated, and more solid at a lower temperature. Not all of the double bonds are broken during this process, and some of the remaining double bonds have a shift in their chemical structure: instead of the normal bend in the 3-dimensional configuration at double bonds, the molecules are straightened out. This straightening out is a result of the hydrogen atoms being on opposite sides of the carbon bond, thus they become trans-fatty acids.
What happens if the body needs to make a specific protein, and one or more of the essential amino acids required for that protein is missing?
The protein cannot be built. The missing amino acids must be supplied by eating proteins that contain those specific amino acids
What happens if the structure of a protein in the body is altered?
The protein cannot be used for its original function.
Which factor influences the protein quality of a food?
The protein's digestibility
What are the main categories of lipids?
The three classes of lipids are triglycerides, phospholipids, and sterols. Fatty acids are not a main category, but they constitute an important part of triglycerides.
Which aspect of vegetarian diets is correlated with lower heart disease risks?
They are low in saturated fats.
What makes certain amino acids essential to the body?
They are not synthesized by the body in sufficient amounts.
What are vitamins?
They are organic compounds that are vital to life and indispensable to body functions but are needed in very small amounts. They are noncaloric but must be ingested.
In general, how can one recognize saturated fats?
They are solid at room temperature.
Where are fat soluble vitamins stored and how often do they need to be supplied?
They are stored in the liver and fatty tissues and do not need to be supplied every day.
How can nutrient supplements be dangerous to overall health?
They can interfere with the use of other vitamins.
What are the functions of fat in foods?
They contribute to the energy value of foods and to satiety after eating. They provide flavors, aromas, and smooth and moist textures. They carry the fat-soluble vitamins and assist in their absorption.
Which is true about complementary proteins?
They provide all the essential amino acids.
Which storage or preparation technique will best preserve nutrients? a. Serving containers of cut salad fruits and vegetables open in a chilled buffet server b. Quickly stir-frying vegetables in a wok for an oriental dish for dinner c. Placing milk in glass bottles in the lighted grocery cooler shelves d. Placing whole fresh garden vegetables on a table at a sunny farmer's market
To prevent heat destruction of vitamins, it is best to cook vegetables quickly, as in stir-frying. Vegetables and fruits should be kept in cool places out of the sun once they are harvested. Milk should not be exposed to sunlight.
Describe the consequences of consuming too much or too little protein
Too Much =Insufficient evidence for UL• Heart disease• Kidney disease• Bone loss• Cancer Too Little =Malnutrition• Slow growth• Impaired immune system• Impaired nutrient absorption• Impaired brain & kidney function
LDL Where does it transport?
Transports cholesterol from the liver to body tissues
Chylomicrons Where does it transport?
Transports fatty acids from the small intestine to the liver
VLDL Where does it transport?
Transports triglycerides from the liver to body tissues
Phospholipids structure?
Triglyceride attached to a phosphate group
What are the structural characteristics of triglycerides?
Triglycerides consist of 3 fatty acids attached to a 3-carbon glycerol molecule. A triglyceride can have any three fatty acids attached to the glycerol -- they do not have to all be the same. The types of fatty acids determine the hardness or softness of the fat.
What is a major difference between triglycerides and phospholipids?
Triglycerides have three fatty acids attached to the glycerol whereas phospholipids have one of the fatty acids replaced by a phosphate group.
Vitamin B6 works in _____ ____ metabolism
amino acid
Describe the factors that determine the quality of a protein.
Two factors influence a protein's quality: its amino acid composition and its digestibility. In terms of amino acid composition, high-quality proteins provide enough of all the essential amino acids needed by the body to create its own working proteins. The quality of a protein also is affected by its digestibility, or how well people can actually use it
Omega 6 Fatty Acids Sources?
Vegetable oils, sunflower, soybean, corn oils
VLDL
Very Low Density Lipoprotein
A girl has stopped growing in height prematurely because her bones are not being remodeled normally. Which vitamin deficiency might cause this?
Vitamin A
Night Blindness is an early sign of what vitamin deficiency?
Vitamin A deficiency
What are the functions of Vitamin A?
Vitamin A has many roles in the body including gene expression, vision, maintaining body linings and skin, immune defenses, growth of bones and of the body, normal development of cells, and reproduction.
What are key vitamins for bone health?
Vitamin A, D, K, C
Which vitamin cannot be absorbed when the intrinsic factor is lacking?
Vitamin B12
Which vitamin deficiency is associated with nerve damage and anemia?
Vitamin B12
What foods have vitamin B12? Who is likely to develop a deficiency?
Vitamin B12 is found only in foods of animal origin. Milk and milk products as well as meats, fish, and poultry are sources of vitamin B12 since they come from a cow. Strict vegetarians (especially vegans) are likely to be deficient unless they take a vitamin B12 supplement. In addition some people lose the ability to absorb vitamin B12 as they age, and others have a genetic defect so they don't produce the intrinsic factor needed for vitamin B12 absorption. In these cases, vitamin B12 may be present in the diet but it isn't absorbed, necessitating supplying vitamin B12 via injections.
What are the functions of vitamin B12?
Vitamin B12 is necessary for folate to do its work. It is part of coenzymes that help synthesize new cells, and it protects nerve fiber by maintaining the protective covering of nerve cells.
Women taking vitamin supplements over several years to help with PMS symptoms developed problems with numbness in their hands and feet and were then unable to walk. Which vitamin in the supplement was most likely to cause the symptoms?
Vitamin B6
Which vitamin deficiency causes scurvy?
Vitamin C
Water-Soluble Vitamins
Vitamin C, & the B Vitamins (Thiamin B1, Riboflavin B2, Niacin B3, Folate, Vitamin B12, Vitamin B6, Biotin, Pantothenic acid)
Which vitamin can the body make?
Vitamin D
Which vitamin deficiency results in rickets?
Vitamin D
Which statement is accurate about protein digestion and absorption?
Whole proteins are digested and absorbed better than amino acid supplements.
Explain why adequate amounts of all the essential amino acids are required for protein synthesis
Without sufficient amino acids, protein synthesis is impossible and all the functions proteins are required to do cannot take place
Describe the health implications of trans-fats
Worse than saturated fats Raises LDL and HDL
In the U.S. which group is most likely to get scurvy?
Young women, Vegetarians, People addicted to alcohol, Breastfed infants.
Z
Z
Which is accurate about food sources of lipids? a. Beef fat (tallow) is a significant source of saturated fat. b. Legumes are a significant source of omega-3 fatty acids. c. Olive oil is a significant source of saturated fat. d. Stick margarine is a significant source of cholesterol.
a. Beef fat (tallow) is a significant source of saturated fat.
Which is consistent with recommendations for fish or fish oil intake? a. Consume fish twice a week to increase intake of EPA and DHA. b. Use fish oil supplements to maximize omega-3 fatty acid intake safely c. Eat fish raw to get the maximum benefit from the fatty acids. d. Choose fried fish in fast food restaurants often.
a. Consume fish twice a week to increase intake of EPA and DHA.
Which best maintains the vitamin and mineral contents? a. Cook vegetables in a small amount of water for the least amount of time possible. b. Keep fruits and vegetables out of the refrigerator to allow them to ripen. c. Wash fruits and vegetables after cutting or peeling. d. Store milk in clear containers once you get it home from the store.
a. Cook vegetables in a small amount of water for the least amount of time possible.
Which recommendation is consistent with recommendations for fish or fish oil intake? a. Eat two meals each week of fatty cold water fish. b. Frying fish in vegetable oil improves the fatty acid profile by contributing omega-6 fatty acids. c. Consume fish oil supplements instead of fish because they are a more concentrated source of omega-6 fatty acids.
a. Eat two meals each week of fatty cold water fish.
Which statement is consistent with Dietary Guidelines and USDA Food Patterns recommendations? a. It's OK to have 30% of your calories from fat. b. Fat replacers should be used whenever possible as this will decrease chronic disease risks. c. You should eliminate saturated fat completely from your diet. d. Eat fried fish about twice a week to get enough omega-6 fats. e. Eat mild-flavored cheeses more often to increase intake of omega-3 fats.
a. It's OK to have 30% of your calories from fat.
Which suggestion is consistent with the Dietary Guidelines and USDA Food Patterns recommendations? a. Minimize the use of shortening and other solid fats. b. Minimize intake of nuts, olives, avocados and other fatty plant foods. c. Keep total fat intake below 10% of calories
a. Minimize the use of shortening and other solid fats.
Vitamin B12 absorption requires
adequate stomach acid Intrinsic Factor (IF)
Where do we STORE fat?
almost anywhere that we have adipose tissue
vitamin E function
antioxidants, help protect us from free radicals (produced during normal metabolism and by exposure to sunlight and pollutants) that damage other molecules, by changing the nature of the free radical, thins blood
What are fat-soluble vitamins?
are soluble in lipids usually absorbed in fat globules stored in body tissues
Which is(are) a function of vitamin K? (Select all that apply.) a. Help blood to clotb. Prevent heart diseasec. Participate in forming bones
b & c The functions of vitamin K include synthesizing proteins necessary for blood to clot and key bone proteins. Vitamin K does not help to prevent heart disease.
Where in the body is vitamin K produced?
bacteria in the digestive tract
What characterizes a Vitamin D toxicity?
calcification of soft tissues (usually only from supplements)
According to the textbook, which supplement would be best? a. A supplement that has more than 100% of certain vitamins or minerals. b. The brand that is advertised on television and is the most expensive c. A supplement that has a therapeutic or high-potency dose of the vitamin d. A supplement that has less than the DRI of every nutrient for your gender and age
d. A supplement that has less than the DRI of every nutrient for your gender and age
Which is accurate about triglycerides? a. All the fatty acids in the molecule will be identical. b. Triglycerides are found in plant oils but not in animal fats. c. Each triglyceride has one saturated, one monounsaturated, and one polyunsaturated fatty acid. d. The types of fatty acids determine the hardness or softness of the fat.
d. The types of fatty acids determine the hardness or softness of the fat.
vitamin D food sources
dairy, fatty fish, some fortified foods, exposure to sunlight, self-synthesis, D3 synthesis
riboflavin food sources
dairy, whole and enriched grains, meat
What characterizes wet beriberi
edema, weak heart, weak muscles
Where does riboflavin work?
energy metabolism
Where does thiamin work?
energy metabolism & nerve cells
folate food sources
enriched grains, green leafy vegetables ("folliage"), most fruits and vegetables
Consequences of too much protein
excess protein is turned to glucose or fat
interaction of vitamins E and K in blood clotting
excess vitamin E makes blood too thin and increases risk of hemorrhaging; excess vitamin K makes blood too thick and increases risk of clots and stroke
What characterizes folate toxicity
mask vitamin B12 deficiency (because both represent in anemia so you cure the anemia but you still have nerve damage)
LDL Function
move cholesterol from liver to the heart, arteries
HDL Function
move cholesterol from the body to the liver
VLDL function
move fat from the liver to the rest of the body
What characterizes a B6 toxicity?
nerve damage
VitaminB-6 toxicity
nerve damage, numbness
folate deficiency
neural tube defects: spina bifida, macrocytic anemia (large, immature red blood cells)
What characterizes a niacin toxicity
niacin flush (turn really red)
What characterizes dry beriberi
no edema, but still weak heart and muscles
Riboflavin is destroyed by...
ordinary light
niacin toxicity
painful flush, hives, and rash; excessive sweating; blurred vision; liver damage, impaired glucose tolerance, Can be used in high doses for a cholesterol lowering medication, Lowers blood pressure, increases HDL
Vitamin B-6 function
part of coenzyme needed in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin; helps to make hemoglobin for red blood cells
niacin deficiency
pellagra: 4Ds (diarrhea, dermatitis, dementia, and death)
vitamin E food sources
plant oils: PUFA (Polyunsaturated) oils, nuts/seeds--Heating oil can destroy vitamin E
Estimate the protein need for someone who weighs 175 pounds.
the DRI is 0.8 g/kg of body weight. Convert the weight in pounds into kilograms: 175 pounds ÷ 2.2 pounds/kg = 79.5 kg (can be rounded to 80 kg)0.8 g/kg x 80 kg = 64 g protein.
keratinization
the cornea becomes cloudy
What is beta-carotene?
the precursor to vitamin A
What characterizes toxicity of vitamin K?
thick blood
How do you diagnose celiac disease?
tissue samples, blood test
phospholipids function
used to make cell membranes and an emulsifier (help fat and water mix), make it possible for fat‐ & water‐soluble compounds to move in and out of cells
