Nutrition Review Sheet Exam 1-3

The hormone that lowers blood glucose after a meal is ____. The hormone, ______, causes the liver to break down ______ to raise blood glucose when you are hungry or fasting.

-The hormone that lowers blood glucose after a meal is INSULIN -The hormone, GLUCAGON, causes the liver to break down GLYCOGEN to raise blood glucose when you are hungry or fasting.

List the components of behavior modification strategies that can be used to assist in sustained behavior change in order to lose weight or maintain a healthy body weight.

Behavior modification includes keeping a food log, identifying trigger foods, and avoiding mindless or stress eating. Behavior modifications to identify and change poor eating behaviors: -Self-monitoring of intake and activity (keep a food log) -Control environmental cues that trigger eating (when not hungry) -Learn how to better manage stress

What is bile, where is it made, and what does it do? What is the role of the gall bladder?

Bile salts are made by the liver from cholesterol. Bile is made in the liver. Bile emulsifies fat in the duodenum and breaks it down into smaller particles of fat. Bile is stored in the gall bladder until it is needed.

Discuss the function of blood LDL's and HDL's in terms of cholesterol handling.

Blood LDL (high in cholesterol) functions to bring cholesterol to body's cell. If high, this increases risk for heart disease. HDL (high in protein) functions to bring cholesterol back to the liver for possible excretion. This is good, if HDL is high then this decreases risk for heart disease.

What is the DV for total fat for a person eating 2,000 kcal/day (ie. 100% DV = __ g fat)?

DV for total fat for a person eating 2000 kcal/day <65 grams of fat.

Review the Nutrition Facts label. What are the DV's and how are they calculated?

DV's are also known as Daily Values and are ballpark reference levels to see how nutrients in foods fit into your overall diet. DV's are based on a 2,000-calorie diet and are for use on Nutrition Facts Panel only. Different from RDA because it isn't population specific.

List the three processes of energy metabolism and indicate as to which are aerobic and which anaerobic.

Glycolysis - anaerobic TCA cycle -aerobic Electron transport chain - aerobic Whether or not they require oxygen determines whether it is anaerobic or aerobic.

Describe what happens metabolically after a day of fasting

If an individual has not consumed adequate glucose, the body will either use its stored sources or make it from other molecules. The initial source of glucose during a fast, even an overnight fast, will be from stored glycogen. This, however, can only meet the body's glucose needs for hours, not days. -Gluconeogenesis happening.

Oatmeal and legumes are rich in ____ fiber. What is the benefit in terms of heart disease?

Oatmeal and legumes are in rich in soluble fiber. Soluble fiber may lower risk of heart disease because it helps remove cholesterol from absorption.

Which foods are monosaccharides and disaccharides (simple sugars) found in?

Simple carbohydrates are found in foods such as fruits, milk and vegetables. Cake, candy, and other refined sugar products are simple sugars, which also provide energy but lack vitamins, minerals and fiber.

Compare and contrast insoluble and soluble dietary fiber in terms of composition and function.

Soluble fiber absorbs water and cholesterol, delays glucose absorption, and slows GI transit time. It is fermentable. Insoluble fiber increases (speeds up) GI transit time, promotes bowel movements, and adds bulk to stool (it is the opposite of soluble fiber)

What are the food sources of EPA and DHA fatty acids?

Sources in foods are fatty fish (i.e. salmon), supplements and breast milk.

Tryptophan and phenylalanine are precursors to what molecules?

Tryptophan is a precursor to niacin (B vitamin) and serotonin (neurotransmitter). Phenylalanine is a precursor to tyrosine. (it becomes a conditionally essential amino acid when someone cant consume phenylalanine)

List the BMI cut-offs for healthy weight and overweight as established by the CDC.

Underweight = BMI < 18.5 Healthy = 18.5 to 24.9 Overweight = 25 to 29.9. Obese = > or equal to 30

Identify two foods of high protein quality and two of lower protein quality, and indicate why they are put into these categories.

Sources of high protein quality: Meat, eggs, milk, fish, poultry (~97% digestibility) Sources of low protein quality: Legumes, nuts, grains, vegetables (~65-80% digestibility) Quality is determined by digestibility and amino acid composition.

What types of molecules get absorbed into the portal blood vessels?

Water-soluble molecules, such as monosaccharide's, amino acids, water-soluble vitamins, minerals and small fatty acids get absorbed into the portal blood vessels.

What is the role of EPA and DHA in disease prevention?

They have a very heart healthy affect- can prevent and reduce risk of heart disease. Hypothesis that if we have enough prostaglandins, which are synthesized from EPA - then it will decrease the risk of Chorinary Heart Disease. Roles of prostaglandins: decrease blood clotting, decrease inflammation and part of membrane structure.

What foods are rich sources of the two essential nutrients involved in these anemias?

-Americans get most of their folate from vegetables, legumes, fortified grain products, and oranges. -Vitamin B12 is naturally found in animal foods such as meat, fish, eggs, milk, but is now found in fortified breakfast cereals and soy products.

What is meant that an amino acid is a precursor molecule?

-Amino acids are the building block to other molecules - hormones, enzymes, collagen and transporters -An amino acid that is normally nonessential, but must be supplied by the diet in special circumstances is called a conditionally essential amino acids. -A precursor molecule is a non-essential amino acid that becomes conditionally essential when we need it to act as a precursor or forerunner to an essential amino acid we may not be able to get on our own under special circumstances

Describe in a brief sentence, the role of niacin (NADH) and riboflavin (FADH2) in ATP production.

-NAD picks up H+ in glycolysis and several places in the TCA cycle and carries it to the electron transport chain where each NADH produces 3 ATP -FAD picks up two H+ ions and their electrons in the TCA cycle and delivers them to the electron transport chain where 2 ATP are produced.

How many kcalories do you have to remove from you daily diet (and/or expend by physical activity) to lose about 1 pound per week?

500 calories per day 1 pounds = 3,500 calories

What is a coenzyme?

A coenzyme is a vitamin plus an added molecular structure. Coenzymes assist in the catalytic actions of enzymes.

Describe what happens metabolically beyond a day of fasting

After the stored glycogen is depleted, the body uses other processes to convert amino acids to glucose (i.e. glucogenic amino acids) -The body begins to break down its protein to amino acids in order to synthesize glucose needed for brain and nervous system energy-essentially, the body begins to break down its lean body mass to feed the brain glucose -In addition, after 24 hours of starvation (or fasting), the liver converts fats to ketone bodies, which serve as an alternate source of energy for the brain. This slows down the breakdown of body protein

Describe animal sources of vitamin A.

Animal sources provide retinoids (pre-formed vit A) -Rich food sources: fortified milk, cheese, cream, butter, fortified margarine, and eggs.

The distribution of fat on the body may be more critical than the total amount of fat alone. Describe how we assess the distribution of fat?

Apple versus Pear -Apple tends to store more fat above the waist line. This is more typical of a shape for males (visceral fat) -Pear tends to store more fat below the waist line -hips and thighs. This is more typical of a shape for females.

Beta carotene has two roles: 1) is as a precursor to retinal and 2) is an ______.

As an antioxidant

List the physiological fuel values for carbohydrate, protein, fat and alcohol. Be able to use these values to calculate the total calories of a food, given its composition.

Carbohydrates: 4 kcals per gram Protein: 4 kcals per gram Fat: 9 kcals per gram Alcohol: 7 kcals per gram

What is the recommendation for whole grain intake? How many servings per day?

Consume at least half of your grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. 3 servings.

What dietary modifications can be made in an attempt to lower LDL's?

Dietary modifications to lower LDL's are to limit intake of saturated and trans fat. Keep fat intake below 35% of kcals. Can increase Soluble Fiber; Soluble fiber doesn't have a direct impact on LDL, but helps with reducing cholesterol initially.

Describe what happens metabolically for long-term fasting

During prolong fasting, acetyl CoA builds up since there is not enough oxaloacetateto to keep the TCA cycle churning at an optimal rate. Excess acetyl CoA is converted to ketones which thankfully the brain, nervous tissues, and red blood cells can use for energy in this emergency situation.

What are EPA and DHA fatty acids? Understand their function, food source, and role in heart disease prevention.

EPA and DHA are two long-chain omegea-3 fatty acids that can be synthesized in the body's cells from linolenic acid, but can also be consumed directly through food. EPA has a carbon length of 20 and DHA and a carbon length of 22.

Which types of molecules are absorbed into lymph vessels?

Fat-soluble molecules (fat-soluble vitamins, fatty acids, cholesterol) do not go into the blood directly and are absorbed into lymph vessels instead.

Why can't fatty acids produce glucose when blood glucose gets very low?

Fatty acids get converted directly to acetyl CoA before it enters the cycle which is irreversible. Acetyl CoA can't be used to make glucose!

What molecules bond together to form Sucrose?

Glucose & Fructose (tastes sweet)

What molecules bond together to form Lactose?

Glucose & Galactose

What molecules bond together to form Maltose (composition)?

Glucose & Glucose bond with single O atom

Compare and contrast high quality proteins and low quality proteins

High quality proteins contain all the essential amino acids in relatively the same amounts and proportions humans require. Low quality proteins have at least one essential amino acid (limiting amino acid) in low amounts, thus this one particular amino acid limits maximum protein synthesis if this is the only protein consumed.

Explain the similarities and differences between type 1 and type 2 diabetes: cause and symptoms.

In type 1 diabetes, the body's immune system destroys cells in the pancreas that produce insulin. So problem is that the pancreas cannot make insulin. Symptoms are hyperglycemia, excessive thirst, frequent urination, significant weight loss despite increases appetite, electrolyte imbalances, diabetic acidosis, diabetic coma. Type 2 diabetes begins with insulin resistances, in which the pancreas produces insulin, but the cells do not respond to the insulin. Type 2 diabetes is more common. Symptoms are hyperglycemia, excessive thirst, frequent urination, increases appetite, weight gain.

Compare and contrast pernicious anemia from megaloblastic anemia?

Megaloblastic anemia occurs when there is a folate deficiency. Results from the decrease in DNA synthesis, thus impairing cell division. Megaloblastic red blood cells are slightly larger than normal red blood cells, and have an irregular shape. Pernicious is caused by B12 deficiency after megaloblastic anemia already occurs then there is a decrease in myelin and eventual nerve problems (this takes years to deplete b12)=neurological damage

Describe molecules which are classified as monosaccharides and disaccharides (ie. simple sugars),

Monsacharides are fructose, glucose and galactose - typically form a single ring Disaccharides are pairs of the three monosaccharides just described. They are Maltose, Sucrose, and Lactose -They are often thought of as simple sugars.

What are the two other criteria listed in (besides BMI) which are used to determine healthy body status?

Muscle mass and body composition

Elders are at risk for ________ anemia. Why?

Pernicious anemia due to poor gastric functioning (atrophic gastritis) and diminished B12 digestion and absorption Vitamin B12 deficiency symptoms can be overlooked in older adults because they resemble changes frequently seen in aging such as fatigue, weakness, loss of appetite, weight loss, and neurological symptoms (difficult maintaining balance, depression, confusion, and poor memory)

Describe plant sources of vitamin A.

Plant foods provide vitamin A precursors in the form of carotenoids (beta-carotene) Rich food sources: - Spinach and other dark green leafy vegetables (chlorophyll pigment masks the color) -Deep orange fruits like apricots and cantaloupe -Deep orange vegetables like squash, carrots, sweet potatoes, and pumpkin

Describe molecules and foods which are classified as polysaccharides (complex carbohydrates or starches).

Polysaccharides are long chains of glucose. They provide vitamins, minerals and fiber. Food such as breads, legumes, rice, pasta, and starchy vegetables contain complex carbohydrates.

Why is vitamin D referred to as the sunshine vitamin?

Precursor vitamin D that is made in the liver and it travels to the skin, so right under the skin we hold this precursor molecule to vitamin D. Vitamin D is made in the body after the skin is exposed to UV rays from sunlight.

Bob eats 80 grams of protein per day. Bob is a typical college student who weighs 175 pounds (80 kg) and has a BMI of 24. Compare his intake to his RDA. Describe briefly what happens to the protein he eats.

RDA for protein in adults is 0.8 g/kg of healthy body weight per day. His BMI suggests he's of a healthy body weight -RDA is body weight in kg X .8g/kg which makes his RDA come out to 64 g/kg. -He is consuming more than his RDA. Since he is consuming excess protein, amino acids can be converted to fatty acids and put into storage as body fat.

Define and distinguish between the RDA, AI, and UL.

RDA is the Recommended Dietary Allowance for a nutrient. This is where you meet your needs for a nutrient. Covers about 98% of the population. AI is adequate intake. This is used if we don't have enough research to determine an RDA. UL is the Tolerable Upper Intake Level. At upper limit you will have an adverse affect; there is a point to where it can have a toxic affect on your body.

To fulfill your RDA for vitamin D, how much exposure to the sun is needed by Caucasians?

Recommendation of sunshine per week: 5-10 minutes, 2-3 times per week on the hands, face and arms.

List risk factors for type 2 diabetes.

Risk factors for type 2 diabetes are physical inactivity, age, obesity and family history.

Which nutrient DV's are based on RDA's (or AI's)?

The nutrient DV's that are based on RDA's (or AI's) are all of the nutrients that have DV's listed (Fat, saturated fat, cholesterol, sodium, total carbs, and dietary fiber.

Which of the following vitamins act physiologically as a coenzyme or part of a coenzyme: thiamin, riboflavin, niacin, biotin, vitamin B6, pantothenic acid, folate?

They all do

List all the other antioxidants in your diet that are mentioned in the vitamins discussion.

Vitamin C and beta-carotene

Vitamin D is described as both a vitamin and a hormone. Why?

Vitamin D is a vitamin because it has to either be consumed or synthesizes from a precursor (in the liver from sunlight in this case). Acts as a hormone because it plays a role in the regulation of blood calcium levels and phosphorus.

Describe the role of vitamin E as an antioxidant.

Vitamin E has antioxidant properties, reducing the activity of free radicals in the body by donating electrons to stabilize them. It has been shown to reduce oxidation of LDL. This may slow damage to arteries and decrease risk of developing atherosclerosis.

When HDL is high it (reduces or elevates) risk for heart disease?

When HDL is high then this reduces risk for heart disease.

Can amino acids be converted to fatty acids? What is unique about an amino acids structure compared to CHO and lipids.

Yes, amino acids can be converted to fatty acids and then put into fat cell storage. Amino acids are unique because they also contain nitrogen and have a unique side amino group. CHO and lipids do not contain nitrogen.