Nutrition Midterm 1
whole grain vs enriched grain vs refined grain
- *whole grain*: consists of entire grain seed, is high in fiber, contains the germ endosperm & bran - *enriched grain*: has riboflavin, thiamin, niacin, and folic acid added, has iron added - *refined grain*: has been highly processed, has reduced amount of B vitamins
Carbohydrates Function in Food & in the Body
FUNCTION IN FOOD: - source of fiber - adds sweetness & flavor FUNCTION IN BODY: - source of energy for all cells in the body - indispensable source of energy for the brain, RBC, and muscles during intense exercise - important for intestinal health - reduces the use of protein for energy
T or F: the Food & Drugs Administration develops dietary guidelines for Americans
False --> dietary guidelines are developed by the US Deparatment of Health & Human services & the US Department of Agriculture
classifying GI & GL
HIGH: - GI: 70 or more - GL: 20 or more INTERMEDIATE - GI: 55-69 - GL: 11-19 LOW: - GI: 54 or less GL: 10 or less
T or F: Chiropractic treatments, dietary supplements, and meditation are therapies used in conventional medical care
false --> these are examples of unconventional medical care
empty-calorie food
food in which a large portion of energy is from unhealthy solid fat, added sugar, and/or alcohol
nutrient-dense food
food that contains more vitamins & minerals in relation to unhealthy fat, added sugar, and/or alcohol content
denaturation
heat, acid, alcohol, or whipping can denature proteins
chronically undernourish person has ___
inadequate intakes of energy & nutrients
high blood sugar will promote the release of which hormone?
insulin
what happens after eating carbohydrates?
insulin is released from the pancreas: - enables glucoses to enter cells - enhances production/storage of: fat, glycogen, protein - decreases hunger
felxitarian
participates in meatless mondays
What fat is found in every cell in the body?
phospholipids & cholesterol
pescatarians
plant based + fish /shellfish
lacto-vegetarian
plant food + dairy
lacto-ovo-vegetarian
plant food + dairy + eggs
legumes
plants that produce seed pods with a single row of seeds, such as soybeans, lentils, beans, peanuts, & peas
Chadwick wants to reduce the amount of ultra-processed foods that he eats. He should _____. - read ingredients lists on food packages and choose foods that contain simple ingredients that are widely available - avoid foods that contain more than 5 ingredients - consume foods that have the organic symbol on the label, because such foods are made with organic ingredients, which are naturally minimally processed - not be concerned about his intake of ultra-processed foods, because they are more nutrient dense than minimally-processed items
read ingredients lists on food packages and choose foods that contain simple ingredients that are widely available
the two major kinds of carbohydrates in human diets are _______.
simple & complex carbohydrates
enriched grains
some nutrients lost in processing and are added back
medical nutrition therapies
special diets designed to meet needs of people w/ chronic illnesses
functions of cholesterol
the body uses cholesterol to make various substances including: - *vitamin D* - *steroid hormones*: estrogen & testosterone - *bile*
germ
the embryo of the seeds that germinates and grows --> contains essential fatty acids & a number of B vitamins & minerals
energy density
the energy value of food in relation to its weight
Essential fatty acids fall in the category of which: saturated fatty acids, monounsaturated fatty acids, polyunsaturated fatty acids, or triglycerides
triglycerides
T or F: *Gut microbiota transplantation* may be a form of treatment for certain digestive tract disorders.
true
T or F: Consumers should be wary of products that are promoted in advertisements that include testimonials from people, especially celebrities.
true
T or F: the body generally breaks down foods that contain various digestible carbohydrates at different rates.
true! The body generally digests refined carbohydrates at a higher rate than other types of carbohydrates, particularly fiber. After being eaten and digested, foods that contain large amounts of highly processed carbohydrates cause a rapid release of glucose into the bloodstream. This response, in turn, raises blood glucose and insulin levels, which can have negative effects on health.
T or F: Food that are high in unsaturated fat are usually liquid at room temperature
true! Unsaturated fatty acids have one or more double carbon bonds which makes them more unstable so they tend to be liquid at room temp
carbohydrate absorption
• Active transport: Glucose and Galactose • Facilitated diffusion: Fructose • Liver: Conversion of fructose and galactose
Dietary Reference Intakes (DRIs)
- *DRIs*: encompass a variety of daily energy & nutrient intake standard that nutrition experts in the U.S. use as a reference when making dietary recommendations
Estimated Energy Requirement (EER)
- *EER*: the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity - NO upper limit - ex: the average caloric intake for a male who is 9 to 13 years o f age is estimated to be 2279 kcal per day
type 1 diabetes
(about 5% of cases) - autoimmune disease - beta cells stop making insulin --> pancreas cannot make enough insulin - diagnosed early in life - not preventative measure or cure for type 1 - *ketoacidosis*: sign of undiagnosed or poorly controlled type 1 diabetes
While fasting blood glucose level is classified as pre-diabetes: 70-99 mg/dl 100-125 mg/dl 126 or more mg/dl All of the above
*100-125 mg/dl* - 70-99 mg/dl = normal - 100-125 mg/dl = pre-diabetes - 126 or more mg/dl = diabetes Normal blood glucose level after eating: 170-200
T or F: healthy people have very small numbers of bacteria living in their large intestine
*False*
True or False: ounce per ounce, sugar provides more energy than starch
*False* - carbohydrates yield 4kcal per gram --> it doesn't matter the food source, as long as it's a carb, it yields the same energy - *Except Fiber*!! = we can't break it down through digestion, so it doesn't offer any energy or calories for the body
T or F: people can nourish their hair by using shampoo that contains protein
*False* - people cannot "feed" their hair by using shampoo that contains protein. Hair is not a living tissue
T or F: all nutrients must be supplied by the diet bc they cannot be made by the body
*False* --> some can be made by the body (non-essential vs essential nutrients)
T or F: Milk, carrots, and bananas are examples of "perfect foods" that contain all nutrients
*False* --> there are NO naturally occurring foods that provide all the nutrients we need
is cholesterol found in both plant & animal cells?
*NO*!!! - the presence of cholesterol in cell membranes is a distinguishing characteristics between plant & animal cells - *cholesterol is ONLY found in animal food!!!* - it is NOT an essential nutrient, as the liver produces sufficient amounts to meet the body's needs
Which structure stores triglycerides in the form of fat droplets?
*adipose cell*
True or False: Compared to table sugar, honey is a significantly more nutritious sweetener
*false
True or false: Lipoproteins transport proteins through the bloodstream?
*false* - Lipoproteins transport fat through the bloodstream & are composed of fat & protein
True or False: You should increase saturated fats in your diet since they prevents heart disease
*false* - Saturated fats are linked to elevated LDLs which can contribute to atherosclerosis and heart disease (#1 cause of premature death)
gestational diabetes
*gestational diabetes* = diabetes during pregnancy - women who have poorly controlled diabetes when they become pregnant can give birth to babies with birth defects - about 9% of pregnant women who do *NOT* have diabetes when they become pregnant develop a form of diabetes called gestational diabetes - usually develops during the 5th month of pregnancy -poorly controlled diabetes increases risk of: --> developing severe hypertensions --> having a miscarriage, premature birth, or still birth --> having a newborn who weight 9lbs or more & has difficulty controlling its own glucose level
Semi-vegetarian (quasi-vegetarian)
*only exclude red meats* but eat other animal products
complex carbohydrates
*polysaccharides*: complex carbs - contain monosaccharides bonded together to form large, chainlike structures - storage form of energy in plants & animals - structural component in the stems & leaves (fiber) TYPES: - starch - glycogen - fiber
Which of the following food components is generally not required to have a % Daily Value displayed in the Nutrition Facts panel? - sodium - iron - vitamin D - protein
*protein*
refined grains
*stripped of germ and bran*, leaving only the endosperm
LDL
*the primary carrier of cholesterol to all cells* - VDL is converted into LDL which carries primarily *cholesterol* to all cells in the body - 45% cholesterol - made in liver - elevated levels associated with increased risk of heart disease - *"bad cholesterol"*
chylomicron
*the primary carrier of lipids in our diet* - primarily found/made in the small intestine - transports dietary fats (*triglycerides*) and cholesterol from small intestine to *adipose tissue*, cardiac *muscle*, and skeletal muscle via the lymph to the blood stream - 80-90% triglyceride - LARGEST lipoprotein
T or F: A doctor advises patients who have arthritis to treat their condition by wearing copper bracelets and socks that are made with copper thread. Based on this information, the doctor's recommendations are examples of *quackery*
*true*
True or False: eating a high-fiber diet can improve your blood cholesterol levels
*true* a higher-fiber diet may reduce risks of: - obesity - type 2 diabetes - certain intestinal tract disorders - heart disease & stroke
sterols
- *Cholesterol is the primary dietary sterol* - sterols are NOT necessary or essential - are complex lipids --> found in every single cell in our body
food sources of protein
- *NO* naturally-occurring food in 100% protein - food from animal sources typically have more protein than foods from plants Seeds, tree nuts, and legumes supply more protein/serving than fruit or the edible leaves, roots, flower, and stems of vegetables - eat complementary proteins can give you all the correct amino acids tomes your protein needs, w/ less saturated fats
alcohol
- *NOT a nutrient* - is a toxin - but DOES supply energy to the body: *7 kcal/g*
fatty acids
- *a major sources of energy* - primary component of both triglycerides & phospholipids - differ in chain length & saturation
alternative nutritive sweeteners
- *alternative nutritive sweeteners*: Substances added to a food to sweeten it but provide fewer kilocalories than sugars - *sugar alcohols*: ( sorbitol, xylitol, mannitol) poorly absorbed and may cause diarrhea - supply *2kcal/g* - do NOT contribute to tooth decay
insoluble forms of fiber
- *cellulose, hemicellulose, and lignin* (which is not a carbohydrate) --> increases fecal bulk, speeds fecal passage through GI tract, & *may ease bowl movement* - food sources: all plants, wheat, rye, brown rice, vegetables
define: chemistry, cell, metabolism, phytochemical, antioxidant
- *chemistry*: the study of composition & characteristics of matter & change that occur to matter - *cell*: smallest living functional unit in an organisms - *metabolism*: refers to all chemical processes that occur in a living cell - *phytochemicals*: non nutrient compounds that are made by plants & may influence health - *antioxidants*: non nutrients that protect other compounds from being damaged or destroyed by certain environmental factors
high quality protein (complete protein)
- *contains all 9 essential amino acids* in amounts that support growth - most animal protein sources are high quality - high quality plant foods: *quinoa & processed soy*
essential vs non-essential nutrients
- *essential nutrients*: nutrients that the body CANNOT produce & must be supplied through diet --> ex: omega fatty acids, vitamins, certain aa - *non-essential nutrients*: can be manufactured in the body --> ex: cholesterol, certain aa
digestion of carbohydrates
- *hydrolysis of a disaccharide*: the disaccharide maltose splits into 2 glucose molecules with H added to one and OH added to the other - *monosaccharides are absorbed by the small intestine then transported to the blood* --> glucose distributed to the body's cell for fuel - fructose and galactose taken up by the liver & converted to glucose - *complex carbohydrates are broken down into individual monosaccharides*: enzymes digest to monosaccharides --> amylase: begins breakdown of starch in mouth --> sucrase --> maltase --> lactase
Insulin
- *insulin*: hormone made by & released from the pancreas (beta cells) - *presence of insulin allows glucose* to enter most cells - enhances production & storage of: fat, glycogen, protein - decreases hunger
ketone bodies
- *ketone bodies*: form as a result of incomplete fat break down - poorly controlled diabetes - fasting or starving - low-carb, high-protein diet - used by certain cells for energy
ketosis
- *ketosis*: condition that occurs w/ very high blood ketone bodies - unconsciousness & death may occur
Factors that influence your health
- *life style*: person's usual way of living, including dietary practices & physical activity habits - *risk factors* for chronic disease include: --> poor dietary practices --> lack of physical activity --> drug use: tabasco & alc --> genetics, fam history, age --> environmental factors
metabolism vs catabolism vs anabolism
- *metabolism*: sum of all chemical rxn in living cells - *catabolism*: breaking down of larger molecules into smaller ones - *anabolism*: building up mo0lecules
Simple Carbohydrates/Sugars
- *monosaccharides*: glucose, galactose, & fructose - *disaccharides*: maltose, sucrose, lactose
polyunsaturated fatty acids
- *more than one double bond* - more unstable - *liquid* at room temp - ex: most vegetable oils
nonnutritive sweeteners
- *nonnutritive sweeteners*: synthetic compounds that sweeten foods while providing little or NO kilocalories - high-intensity sweaters are extremely sweet compared to the same amount of sucrose
monounsaturated fatty acid
- *one double bond* - slightly unstable - more *liquid* at room temp - ex: olive oil, avocado oil, peanuts, almonds
soluble forms of fiber
- *pectin, gums, beta-glucans, mucilages, and some hemicelluloses* - delayed stomach emptying, slows glucose absorption, can *lower blood cholesterol* - food sources: apples, bananas, citrus fruits, carrots, oats, barely, beans, chia seeds
Nutrition Requirements
- *requirement*: smallest amount of a nutrient that maintains a defined level of nutritional health - the required amount is generally enough to cure or prevent the nutrient's deficiency disease Factors that Influence a Persons's nutrient requirements: - age - general health status - physical activity level - use of medication & drug
signs vs symptoms
- *signs*: noticeable & measurable physical changes - *symptoms*: subjective health problems (ex: headaches, dizziness, fatigue)
*Gallbladder*
- *stores bile* (produced from liver) that aids in fat digestion --> eventually releases bile into small intestine - the primary nutrient that bile helps digest is *fat* - gallstones can form & cause considerable pain
Hunger
- *the brain* produces the sensation of hunger - this prompt to eat is given by the *hypothalamus* in the brain - hypothalamus triggers feelings of hunger or satiation by signals from 3 sources: nerve cells, hormones, & the amount/type of food we want - hunger is NOT a psychological process
phospholipids
- *the primary lipid in cell membranes* --> apparent in every cell in our body - can be produced by the body
lipids
- include: fatty acids, triglycerides, sterol, and phospholipids - structural diverse group of molecules - contain C, H, & O - generally insoluble in water
Lipids have many functions in the body as well as in foods. Select all of the statements that are true. - Essential fatty acids must be supplied by food - Subcutaneous fat stores triglycerides and helps keep the body warm - Phospholipids are the "building blocks" for various proteins in the body - Phospholipids are a major component of plasma membranes. - Lipids such as lecithin serve as antioxidants in foods. - Cholesterol is used to make certain hormones - Triglycerides supply 7 kcal/g - cholesterol provides 9kacl/g
- Essential fatty acids must be supplied by food - Subcutaneous fat stores triglycerides and helps keep the body warm - Phospholipids are a major component of plasma membranes - Cholesterol is used to make certain hormones
Nutrient Claims
- FDA allows claims non labels that describe level of nutrients in packaged foods - terms can be used such as *free, high, low, more, reduced* - "good" = 1--19% of DV - "excellent" = more than 20% of your daily value - ex: "rich in calcium" ; "reduced fat"
gluconoegensis
- If the diet does NOT provide enough carbs, the body will make glucose from protein - The process involves breaking down the proteins in the blood & tissues and converting the components into glucose - Using protein for energy reduces the level of proteins available to make new cells, repair tissues, or preform other functions - *Carbohydrates are protein sparing* → preserve body protein
Which of the following statements is true about MyPlate? - It encourages the consumption of protein-rich foods, especially beef, fish, and poultry products. - It illustrates some key dietary recommendations, including choosing a variety of foods to achieve a nutritionally adequate diet - It is intended to be a primary source of dietary advice for adult Americans, regardless of their health status. - It provides a visual representation of the six basic food groups that are critical for menu planning, with special emphasis on foods from the meat group and healthy fats group. - It has a specific area on the plate for fats and oils and emphasizes daily intakes of "healthy" fats.
- It illustrates some key dietary recommendations, including choosing a variety of foods to achieve a nutritionally adequate diet
Dietary supplement manufacturers can bypass many of the strict regulations that apply to the introduction of new medications into the marketplace. Check all of the regulations with which dietary supplement manufacturers must comply. - Manufacturers must provide the FDA with scientific evidence indicating that their products are foods that provide measurable health benefits - Manufacturers must notify the FDA and provide the agency with information about the safety of any supplement that contains dietary ingredients that were not marketed in dietary supplements prior to 1994, unless the substance had been used in foods - Manufacturers need FDA approval before manufacturing or marketing their products - Manufacturers are required to keep records concerning reports they receive about serious adverse health effects that may have been caused by their products - Manufacturers must obtain approval from a board of practicing physicians before they can market their products for over-the-counter sales.
- Manufacturers must notify the FDA and provide the agency with information about the safety of any supplement that contains dietary ingredients that were not marketed in dietary supplements prior to 1994, unless the substance had been used in foods - Manufacturers are required to keep records concerning reports they receive about serious adverse health effects that may have been caused by their products
Consider the following statements that relate to MyPlate. Check any statement that is true. - MyPlate incorporates recommendations of the Dietary Guidelines into a pyramid-shaped structure - MyPlate has dietary recommendations for healthy people as well as individuals who have chronic diseases, such as heart disease and diabetes - MyPlate has 5 food groups - MyPlate has dietary recommendations for males as well as females - MyPlate is generally not recommended for menu planning by healthy people
- MyPlate has 5 food groups - MyPlate has dietary recommendations for males as well as females
lactose
- a *disaccharide* - *galactose + glucose* - often called "milk sugar" as it's only found in milk, yogurt, and other dairy products
sucrose (table sugar)
- a *disaccharide* - *glucose + fructose* - is made from refining sugar cane or sugar beets - a tablespoon of table sugar is almost 100% sucrose - occurs naturally in honey, maple, syrup, carrots, and sweet fruits such as pineapples
maltose
- a *disaccharide* - *glucose + glucose* - formed in large amounts as a product of starch digestion; however, very little is found in the foods we eat
fructose
- a *monosaccharide* - "fruit sugar" or "levulose" - found in fruits, veggies, and honey
galactose
- a *monosaccharide* - part of 'milk sugar' (lactose)
glucose
- a *monosaccharide* - primary energy source for cells - also referred to as "dextrose" or "blood sugar" - circulates in bloodstream - is found in fruits, veggies, and honeY
glycogen
- a *polysaccharide* - animals/humans store carbohydrate as glycogen - stored primarily in liver and muscles - broken down into glucose - *NOT found in food and therefore not a source of dietary carbohydrate*
Fiber
- a *polysaccharide* - most forms of dietary fiber are complex carbs that humans CANNOT digest - forms the support structure of leaves, stems, and plants - refining foods that are rich sources of carbohydrates often removes fiber
starch
- a *polysaccharide* - storage form of carbs (glucose) in PLANTS - our body must break starch molecules down into the monosaccharide glucose --> this can then be used to fuel our energy SOURCES OF STARCH: - *grains*: wheat, rice, corn, oats, barely - *legumes*: peas, beans, lentils - *tubers*: potatoes, yams
saturated fats & cholesterol
- saturated fats increase total blood cholesterol by increasing both LDL and HDL - increase risk of heart disease - lass than 20g of saturated fats per day - ex: *beed, coconut oil, & butter* are prominent in saturated fatty acid
Large Intestine (digestion)
- absorbs water & some minerals & vitamins - passes waste materials to the rectum for excretion - any undigested nutrients that remain in the chyme are passed into the large intestine - *the bacteria* in the large intestine is necessary for *the final stage of digestion to occur* --> this bacteria is responsible for metabolizing undigested food & making some vitamins and neurotransmitters
Stomach (digestion)
- adds acid, enzymes, and gastric juice to foods while grinding it into a semi liquid - a holding chamber - some chemical digestion occurs - gastric juices mix with food: *hydrochloric acid*, proteases, lipase, mucus - only small amounts of water, drugs, alcohol, & somembinerals are absorbed (NOT NUTRIETNS
diabetes affects many major organs
- affects heart, blood vessels, nerves, eyes, and kidneys
protein turnover
- amino acids needed for building & maintaining proteins in the body come from: (1) our diet or (2) breaking down of skeletal muscle tissue - proteins in the body are constantly being broken down and reassembled in a process called *protein turnover* - if protein intake is NOT adequate to replace lost amino acids, we synthesize compounds & proteins that are critical for survival, while synthesis of less important proteins will be sacrificed - we build protein to support necessary functions in the body; consuming MORE protein will NOT increase the amount of protein made in the body, instead the *extra protein is used for energy or stored as fat*
omega-6 fatty acid
- an *essential fatty acid* - very abundant in processed foods --> not necessarily bad for you though SOURCES: - animal fats - vegetable oils ACTIONS: - increases inflammation & blood clotting in high amounts --> can have negative effect on our health - may also reduce risk of heart disease
anatomy vs physio
- anatomy = scientific study of cells & other body structures - physiology= scientific study of how cells & body structures function
amino acids
- building blocks of protein - composed of N, O, C, H
non-essential amino acids
- can be made by the body - 11 of the 20 aa
essential amino acids
- canNOT be made by the body - must be supplied through diet - 9 of the 20 aa
Acceptable Macronutrient Distribution Ranges (AMDR)
- carbohydrates: 45-65% of total calories - protein: 10-35% of total calories - fat: 20-35% of total calories
match the class of nutrients with function: - classes = carbohydrates, vitamins, water, minerals, proteins - functions = regulates body temp, regulates body processes, helps eliminate waste, provides a source of energy
- carbohydrates: provide a source of energy - vitamins: regulates body processes - water: regulates body temp, helps eliminate waste - protein: provide a source of energy, regulates body processes - minerals: regulates body processes
VLDL
- carriers mainly *triglycerides* & sometimes cholesterol from the liver to muscle (for *energy usage*) and adipose tissue (for *fat storage*) - has very little protein: 5-10% ; mostly triglyceride
glucose for energy
- cells use oxygen to release energy stored in glucose's chemical bonds - carbon dioxide & water are formed in the process - *energy* is released
which of the following are major kinds of lipids? : glycerol, cholesterol, lipoproteins, triglycerides, alcohol, phospholipids
- cholesterol - triglycerides - phospholipids
Health Claims
- claims describe relationships between a food, ingredient, or supplement and the reduced risk of nurtrition-related conditions - ex: "helps naturally regulate your digestive system"; "reduces risk of hypertension"; "oat fiber helps lower cholesterol"
structure-function claims
- describes the role of a nutrients, food, or dietary substance in maintaining health - ex: "builds strong bones"; "fiber maintains bowl regularity" - manufactures cannot claim that a nutrient, food, or dietary supplement prevents or treats any serious health condition
Why consider GIs and GLs?
- diets w/ high GI and GL may increase risk of serious chronic diseases - low GI and GL diets can improve blood, fat, and cholesterol levels, reduce risk of cardiovascular disease, and improve HbA1c levels
All of the following are thought to be major causes of peptic ulcers EXCEPT _______. - smoking cigarettes - eating too much vitamin A - using high amounts of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin - having a stomach that is infected with the acid-resistant bacteria Helicobacter pylori (H. pylori)
- eating too much vitamin A
appetite triggers
- food appearances - food aroma - sweetness of foods - texture of foods - sound of foods eaten or prepared
saturated fatty acid
- fully hydrogenated - NO double bonds - *solid* at room temp - animal origin - ex: tropical oils --> coconut oil
using glucose for energy
- glucose fuels most body cells - during low or restricted carbohydrate consumption, our body makes glucose from protein: *gluconeogenesis*: body proteins are broken down (amino acid conversion) - cells use oxygen to release energy stored in glucose's chemical bonds, CO2 & water are formed in the process
glycemic load (GL)
- grams of carbs in a serving of food multiplied by the food glycemic index, this figure is then divided by 100 - the extent of increase in blood glucose levels, calculated by multiplying GI by the carb content of a food ex: an apple has 38GI and 15 carbs : (15 X 38)/100 = 5.7 GL
which leading cause of deaths in the US are related to one's lifestyle, including diet? - heart disease - accidents - stroke - pneumonia - suicide - diabetes - cancer
- heart disease - stroke - diabetes - cancer
sickle cell anemia
- if the DNA code is faulty, the wrong amino acids may be inserted into a protein, causing detrimental effects such as *defective hemoglobin* - hemoglobin: composed of 4 polypeptide chains --> carries iron & oxygen through the blood - *sickle cell anemia*: an inherited condition that affect red blood cells
Salivary Glands
- secret saliva that moisten & lubricate food - contain a couple of digestive enzymes
Farah has a history of peptic ulcers. To prevent having a recurrence of such ulcers, she should take all of the following steps EXCEPT _______. - limit consumption of alcohol - increase consumption of milk and cream to coat the stomach lining - reduce use of nonsteroidal anti-inflammatory drugs (NSAIDs) - stop smoking cigarettes
- increase consumption of milk and cream to coat the stomach lining
low quality protein (incomplete protein)
- lacks or has inadequate amounts of 1 or more of the essential amino acids - limiting amino acids: lysine, tryptophan, threonine, methionine, & cysteine - most plant foods and gelatin
Esophagus (digestion)
- large tube that leads to the stomach - NO digestion occurs here - *peristalsis* occurs: muscular contractions that move small amounts of food & beverages through the GI tract --> move bolus down the esophagus
controlling diabetes
- losing some excess body weight - daily self-testing of blood glucose - periodic measurement of glycosylated hemoglobin (hemoglobin A1c) - following a special diet that usually involves counting grams of carbohydrates - obtaining regular physical activity
consequences of excessive meat protein intake
- may *INCREASE risk of heart disease* & cancers of the colon/rectum & possible prostate - high protein diets are generally NOT recommended for healthy individuals - excess protein intake can lead to *high than normal urinary losses* of calcium & *dehydration*
glycemic index (GI)
- method of classifying carbohydrate-rich food by comparing the rise in blood glucose after eating a portion of food that contains 50g of digestible carbohydrates to the rise that occurs after eating 50g of a standard source of glucose - a number used to rank carbohydrate foods by their ability to raise blood glucose levels compared w/ a reference standard
monounsaturated fats & cholesterol
- monounsaturated fats lowers LDL but not HDL - may reduce risk of heart disease - moderate intake per day - ex: *olive oil, canola oil, peanut oil*
american diet
- more than 60% of protein consumed comes from animal products in American diet - most Americans exceed their RDA food protein
type 2 diabetes
- most common - insulin-resistant cells - *non insulin production* - diagnosed lateri n life risk factors: - life style - excess body fat - close genetically-related family member with the disease - hispanic, native american, asian, african, or pacific island ancestry
HDL
- picks up cholesterol from body cells (cholesterol that fell out of LDLs) and returns them to the liver - like a vacuum cleaner --> *"reverse cholesterol transporter"* - made mostly of protein: 45-40%, very little fat - smallest lipoprotein - high levels of HDL associated w/ lower heart disease risk - *"good cholesterol"*
how plants make carbohydrates
- plants use the sun's energy to combine carbon, oxygen, and hydrogen atoms to make carbohydrate (glucose)
polyunsaturated fats
- polyunsaturated fats lower total blood cholesterol & LDL - includes *omega-3s* - may reduce risk of heart disease - moderate intake per day - ex: *fatty fish, corneal, & soybean*
what are the likely causes of these health related outcomes? - poor fat digestion - survival of disease-causing microbes in the stomach - inability to store many nutrients - frequent chocking on food
- poor fat digestion = *gallstone formation* - survival of disease-causing microbes in the stomach = *lack of hydrochloric acid production* - inability to store many nutrients = *liver cancer* - frequent chocking on food = *loss of teeth*
are carbs fattening?
- possibly, depending on the type and amount of carbs - foods that contain high amounts of added sugars & refined starches do not satisfy hunger as much as fatty food or protein-rich foods - popular snack foods often combine refined starches and added sugars with fats, making them tasty - excess carbs are more likely to be burned for energy than fat, so the "carbs" spare body fat
Liver
- processes & stores many nutrients; *produces bile* that's required for lipid digestion & absorption - main processing center --> all nutrients must go here first before it's decided where they're needed most - *makes cholesterol*
Pancreas
- produces & secretes bicarbonate ions and many digestive enzymes - *bicarbonate* = bases that neutralizes the acidity of chyme in the small intestine
Which of the following statements explains why there is so much nutrition and health misinformation? Check all that apply. - promoters use of pseudoscience in their ads - the general public lacks a basic understanding of science, and particularly, how the body functions - promoters often spread false information that fosters consumers' mistrust of the scientific community. - Over the past century, conventional medical care has done little to improve the health of most Americans.
- promoters use of pseudoscience in their ads - the general public lacks a basic understanding of science, and particularly, how the body functions - promoters often spread false information that fosters consumers' mistrust of the scientific community.
Nutrition Facts Panel
- provides info about energy & nutrient contents of packaged foods - required to have: total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fibers, sugars, protein, vitamin A, vitamin C, calcium, and Iron - Not required on fresh fruit, veggies, meats, fish, and poultry
major functions of lipid in the body
- providing & storing energy - maintaining cell membranes - producing certain hormones - insulating the body against cold temps - cushioning the body against bumps & blows - contributing to body contours - absorbing fat-soluble vitamins & phytochmicals
which of the following is known to influence people's food choices? - religious beliefs - ethnic/cultural background - eye color - friends - health status
- religious beliefs - ethnic/cultural background - friends - health status
macronutrients
- required in *large amounts* (measured in grams) - have an *energy content* TYPES: 1. *carbohydrates*: 4kcal/g 2. *proteins*: 4kcal/g 3. *lipids*: 9 kcal/g 4. *water* : 0 kcal/g --> does not provide energy and therefore cannot be completely classified as a macronutrient
Small Intestine (digestion)
- small intestine = *MAJOR SITE OF ALL DIGESTION & ABSORPTION* - breaks down nutrients using enzymes from the small intestine & pancreas --> nutrients are absorbed into the blood and lymph - coiled hollow tube ~20ft long - *duodenum*: top section - *jejunum*: center section - *ileum*: connects to large intestine - is lined with a brush bored filled w/ *Villi*: tiny projections of the small intestinal lining that participate in digesting & absorbing food - *Segmentation* occurs: miles chyme "back & forth" in the small intestine - once nutrients are absorbed into the brush bored of the small intestine, they are then distributed to cells of the body
micronutrient
- substances in animal and plant foods that are necessary for proper growth & development - need in small amounts (*milligram*) - NOT a source of energy (*do not contain calories*) TYPES: - *Vitamins & Minerals*
Mouth (Digestion)
- teeth - tongue - saliva
triglycerides
- the most abundant lipid in our diet & storage form of fat in our bodies - commonly called *'fats" - make up 85% of lipids in our food and 99% of stored fat in our bodies
Linda has heard that during digestion, the stomach can have a very acidic environment. If the stomach is so acidic, why doesn't the acid damage the muscular walls of the stomach?
- the stomach is lined with a layer of mucus that protects it
trans fat & cholesterol
- trans fat increases total blood cholesterol - *it increases risk of heart disease more than any other type of fat!!!*: increases LDL and lowers HDL - chemically modified version of a fatty acid (modified cis arrangement) - less than 2.2g per day - ex: *margarine, cream soup w/ puff pastry, chicken pie*
omega-3 fatty acid
- want a higher level of omega-3's as compared to omega-6 because they reduce inflammation in the body - associated with high levels of HDL cholesterol SOURCES: - fatty fish - canola oil - walnuts - flaxseed ACTIONS: - reduces inflammation, blood clotting, and blood pressure - may reduce risk of heart disease - improved brain function
glucagon
- when blood glucose DECREASES, the pancreas releases *glucagon*: a hormone that is made by the alpha cells in the pancreas - *glucagon opposes insulin's effects* = tells liver to release glucose into the bloodstream PROMOTES - *glycogenolysis*: glycogen breakdown -- releasing glucose into the blood - *lipolysis*: breakdown of triglycerides (fat) for energy
functional foods
-foods that are made to boost nutrient intakes, reduce risk of disease, or manage health problems - foods that have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis at effective levels
4 types of lipoproteins
1. *Chylomicron* 2. *VLDL* 3. *LDL* 4. *HDL*
4 Values for Nutrient Intakes (DRIs)
1. *Estimated Average Requirements (EAR)*: determines the likelihood that nutrient intake is adequate in a POPULATION 2. *Recommended Dietary Allowances (RDA)*: used to ensure adequate intake of a nutrient in an INDIVIDUAL --> ex: "non-pregnant females who are 14 to 18 yrs old are advised to have 65 mg of vitamin C per day. this amount meets the vitamin C needs for almost everyone in this age and life stage group" 3. *Adequate Intake (AI)*: used to asses nutrient adequacy when NO RDA IS SET 4. *Tolerable Upper Intake Level (UL)*: used to asses the likelihood of nutrient EXCESS
4 basic stages in the process of digestion
1. *Ingestion*: taking food into the body 2. *Digestion*: as food travels down esophagus into the stomach, it is mechanically and chemically broken down into absorbable nutrients 3. *Absorption*: nutrients taken up from GI tract into the body 4. *Excretion*: undigested material & other wast products are excreted from the body
10 Main Concepts of Nutrition
1. *Most naturally occurring foods are mixtures of nutrients* 2. *VARIETY can help ensure the nutrition adequacy of a diet* --> there are no 'perfect' natural foods that contain all the nutrients needed by the body = need variety 3. *There are NO "good" or "bad" foods* 4.*Enjoy eating all foods in MODERATION* --> choose nutrient-dense foods, limit serving sizes, and incorporate moderate-to-vigorous physical activities into your daily routine 5. *For each nutrient, there is a range of safe intake* --> physiologic dose: a nutrient amount that is w/in range of safe intake & enables the body to function optimally --> megadose: the amount of vitamin or mineral that is at least 10x the recommended amount of the nutrient 6. *Food is the best source of Nutrients & Phytochemicals* --> dietary supplements should NOT be considered substitutes for nutrient-dense food --> the most natural, reliable, and economical way to ensure a healthy diet is to eat a variety of "whole" and minimally-processed foods 7. *There's no "one size fits all" approach to planning a nutritionally adequate diet"* --> individualize your diet so that it is nutritionally adequate & suits your likes, dislikes, budget, and lifestyle 8. *Food & the nutrients they contain are NOT Cure-Alls* --> nutrients do not cure ailments other than nutritional deficiencies 9. *Malnutrition includes over- & under-nutrition* 10. *Nutrition is a dynamic science* --> as research continue to explore the complex relationships between diets & health, nutrition information constantly evolves
Mechanisms that assist in absorption process
1. *Simple Diffusion*: molecules move freely across a cell membrane --> passive transport 2. *Facilitated Diffusion*: requires a channel or pump to move through cell membrane --> passive transport 3. *Active Transport*: requires ATP (energy) to move through cell membrane
cells to systems
1. *Tissues* = mass of cells that have similar characteristics & functions 2. *Organs*: collection of tissues that perform in a related fashion 3. *Organ System*: group of organs that work together for a similar purpose
4 major classes of lipids
1. *fatty acids* 2. *trigylcerides* 3. *sterols* 4. *Phospholipids
three fates of glucose
1. *immediate energy source* to all cells 2. *converted into glycogen* (glycogenesis) --> liver glycogen: broken down to maintain blood glucose levels --> muscle glycogen: broken down to provide energy to do work 3. *converted into fat* (adipose tissue)
blood glucose levels are regulated by actions of pancreatic hormones
1. *the pancreas secretes insulin in response to INCREASED blood sugar* --> stimulates cells to take up glucose from the blood --> promotes extra glucose to be turned into fat in the liver and adipose tissues 2. *The pancreas secretes glucagon in response to DECREASED blood glucose* --> stimulates the liver to release glucose into the blood --> breaks down the glycogen into glucose --> synthesizes new glucose
6 Classes of Nutrients
1. Carbohydrates (macro) 2. Proteins (macro) 3. Lipids (macro) 4. Vitamins (micro) 5. Minerals (micro) 6. Waters (micro)
maintaining blood glucose level
1. elevated glucose 2. pancreas releases insulin 3. glucose enters cell 4. glucoses used for energy or may be converted into glycogen 5. normal blood glucoses 6. dropping blood glucose 7. pancreas releases glucagon 8. breakdown of glycogen to glucose 9. synthesis of glucose from certain amino acids 10. normal blood glucose range
primary function of proteins in the body
1. enzymes 2. transporters (chylomicrons) 3. hormones & regulation 4. structure & movement 5. acid-base balance 6. fluid balance 7. antibodies
classifying diabetes according to A1c Values
1. normal: 4.5 to 5.7% 2. pre-diabetes: 5.7 to 6.4% 3. diabetes: 6.5 or above
The digestive system relies on many organs and organ components to digest food and absorb nutrients from food. Arrange the digestive organs and organ components in the order that they function for digestion and absorption
1. stomach 2. pyloric sphincter 3. duodenum 4. jejunum 5. ileum
Carbohydrates
= an essential macronutrient that serves as a major fuel source for the body - *Glucose* is a primary energy source COMPOSITION: - contain C, H, O - arrangement as one or more sugar molecule
diabetes mellitus
= group of serious chronic diseases characterized by abnormal glucose, fat, and protein metabolism - primary sign = *hyperglycemia* (high blood glucose)
whole grain
= the intact, ground, cracked or flaked seeds of cereal grains - to be labeled "whole grain" the food must contain: 1. fiber-rich *bran* 2. starchy *endosperm* 3. oily *germ*
lipoprotein
= transporters/carries of fat - lipids do NOT travel freely in the blood --> lipoproteins are the primary carriers -lymphathic system = detour for fats in the absorption process
what foods do americans exceed and not reach recommendations?
EXCEED: - meat intake - fat intake - added sugar intake - sodium intake DO NOT REACH: - fruit intake - fat-free or low-fat milk intake - vegetable intake
Identify signs and symptoms of diabetes: - Extreme thirst and frequent urination - Blood glucose level at 70 to 99 mg/dl - Loss of hearing - Hyperactivity
Extreme thirst and frequent urination
nutritional advantages for vegetarian diets
High in: - Vitamins C, E, and folic acid - Phytochemicals: antioxidants - Fiber - Magnesium Low in: - Fat (Saturated) - Cholesterol
A Healthy Dietary Pattern
INCLUDES: - a variety of all types of vegetables - fruits, especially whole fruits - grains, at least half of which are whole grains - fat-free or low-fat dairy - a variety of protein foods - oils, especially vegetables oil LIMITS: - added sugars to less than 10% of daily calories - saturated fats to less than 10 % of daily calories - sodium to lass than 2,300mg per day
Melanie has chronic constipation. Which of the following recommendations is NOT an effective way of alleviating constipation? - Following the same routine each day for having a bowel movement - Eating more high-fiber foods, including whole grain breads and cereals - Increasing water intake - Ignoring normal urges to defecate, which "trains" the bowel to eliminate feces when it is most convenient
Ignoring normal urges to defecate, which "trains" the bowel to eliminate feces when it is most convenient
possible nutritional disadvantages for vegetarian diets
Low in: - Vitamins B12, D, and riboflavin - Zinc, iron & calcium - Omega-3 fatty acids - Certain essential amino acids - Energy
protein digestion in the GI tract
MOUTH: - proteins in for are crushed by chewing & moistened by saliva STOMACH - proteins are denatured by HCl - pepsin is activated to break proteins into single amino acids & smaller polypeptides SMALL INTESTINE - proteases are secreted to digest polypeptide into smaller unit - cells in the wall of the small intestine complete the breakdown of all polypeptides into single amino acids LIVER - amino acids are transported too liver & sent to the cells as needed
risk factors of atherosclerosis (arterial disease/heart disease)
NON-MODIFIABLE RISK FACTORS: - family history of CVD - increasing age MODIFIABLE RISK FACTORS: - hypertension - pre-diabetes or diabetes - elevated blood cholesterol (especially LDL cholesterol) - physical inactivity - excess body fat - tobacco use or exposure to tobacco smoke
vegetarian women
PREGNANCY: - may *need vitamin B-12 supplements* otherwise infant could be deficient in B-12 BREASTFEEDING - *breast milk may be deficient in B-12* - infant may develop severe developmental delays if fed milk that lacks vitamin B-12
pros & cons of being vegetarian
PROS: - Weigh less - Have lower risk of metabolic syndrome - Often exercise more, meditate for relaxation & avoid tobacco & alcohol CONS If diets are poorly planned vegetarians may lack: - Calories - High-quality protein - Omega-3 fatty acids - Vitamins B-12 & D - Zinc, iron, and calcium
RDA formula for protein
RDA = (0.8 grams) X (body weight in kg)
True or False: According to the latest USDA food guide, fruits & vegetables are 2 separate food groups
True
Does the FDA regulate information on food labels & food label claims?
YES
What foods have naturally occurring trans fatty acids?
beef, whole milk, and butter
what does sucrase do?
breaks down sucrose into glucose and fructose - sucrose changes the conformation of sucrase by binding to the active site of the enzyme
endosperm
contains the highest amount of starch and protein - this is all that remains after a grain is refined
bran
contains the majority of dietary fiber & a significant amount of B vitamins & minerals
vegan
excludes all animal foods