Nutrition Exam 1
What is a micronutrient?
(not source of energy) Vitamins Minerals they are needed in tiny amounts, these substances in animal and plant foods are necessary for proper growth and development; the consequences of a micronutrient deficit can be profound
What is the recommendations for added sugars (we should eat no more than ____% of our calories)?
Added sugars - less than 10% of calories per day starting at age 2 less than or equal to 25% of total calories consumed
What is bile's role in digestion?
Bile is a fluid that is made and released by the liver and stored in the gallbladder. Bile helps with digestion. It breaks down fats into fatty acids, which can be taken into the body by the digestive tract. breaks down fats
What is the recommended intake of daily fiber (adults up to age 50)?
Fiber 25-38
Pancreas
Produces enzymes and sodium bicarbonate
When estimating energy requirements, what factors influence this number?
age, gender, weight, body comp
Where is it stored?
gallbladder
visual cues for estimating portion sizes
golf ball = 1/4 cup or 2 OZ, Baseball = 1 cup, Deck of cards = 3 OZ of meat, 6 dice = 1 OZ of cheese, palmful of nuts = 1 OZ, Thumb= 1 tbsp or 1/2 ounce
What does bicarbonate do?
neutralizes stomach acid
Which nutrients are considered micronutrients?
vitamins and minerals
What foods are required to be eliminated for Celiac Disease?
wheat rye barley
What are the 3 parts of the small intestine? And know their order
◦Duodenum ◦Jejunum ◦Ileum
What is energy density/calorie density ? Think of an example.
◦High in calories relative to weight are considered energy dense. Nutrient-rich nuts fit this bill, but many foods are dense in calories and low in nutrients, such as cookies and chips.
What does AMDR stand for?
Acceptable Macronutrient Distribution Range
What is the AMDR for Fat? Carbohydrate? Protein?
Acceptable Macronutrient Distribution Ranges Carbs - 45-65% Fats - 20-35% Protein - 10-35%
What regulates the GI tract?
Bacteria Hormones Nerves
Hormones: Gastrin, Secretin, and CCK: what do they do?
Gastrin - stomach and duodenum in response to food reaching the stomach Triggers the stomach to release HCI and pepsinogen; stimulates gastric and intestinal motility (starts digestion in the stomach) *location in stomach tells body to make HCL.** Cholecystokinin (CCK) small intestine*** in response to dietary fat in chyme. ***Stimulates release of pancreatic enzymes and bile from the gallbladder (stimulates fat digestion) Secretin - Small intestine** in response to acidic chyme The small intestine as digestion progresses tells pancreas to release ***bicarbonate**** Stimulates release of pancreatic bicarbonate to neutralize
What is glycogen? Where is glycogen stored in the body?
Glycogen - stored in liver and muscles Glycogen is a main source of energy for the body. Glycogen is stored in the liver. When the body needs more energy, certain proteins called enzymes break down glycogen into glucose. They send the glucose out into the body.
What is insulin's role? What is glucagon's role?
Insulin's job is to lower blood sugars to the normal range Glucagon - tells the liver to release glycogen and put it into the blood (raises blood sugars to normal)
Empty calories
Provides calories and few to no other nutrients
What is the liver's involvement in blood glucose regulation?
Role of the liver Regulates glucose that enters the bloodstream
What is the pancreas' involvement in blood glucose regulation?
Role of the pancreas Release of Insulin Release of Glucagon
What is the function of acid in the stomach? Why doesn't it hurt the calls of the stomach wall?
Stomach is acidic Thick layer of mucus that lines it This protects the acid from burning our stomach
What is insulin resistance? Is it associated with Type 1 or Type 2 diabetes?
The pancreas pumps out more insulin to get blood sugar into cells. Over time, cells stop responding to all that insulin—they've become insulin resistant. The pancreas keeps making more insulin to try to make cells respond. Eventually, the pancreas can't keep up, and blood sugar keeps rising. type 2
What does enriched grains mean?
a processed grain that has some nutrients added back in added a few vitamins to it (still refined)
What is an emulsifier?
a substance that stops water and oil from separating Bile as an Emulsifier Allows fats and waters to exist in the same environment Tiny fat droplets that can move through water helps break down fats.
Which nutrients are considered macronutrients?
carbohydrates, lipids, proteins, water
The 6 major nutrients are:
carbohydrates, protein, fat, vitamins, minerals, water
What food groups (carbs, proteins, fats) raises blood sugars the most?
carbs
What is nutrient density? Think of an example.
Contain many beneficial nutrients relative to calorie content. Nutrient-dense foods are a "good deal" nutritionally in that they provide many nutrients at a low calorie "cost" ◦Contain many beneficial nutrients relative to calorie content. Nutrient-dense foods are a "good deal" nutritionally in that they provide many nutrients at a low-calorie "cost." Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts.
. What are FODMAPs and why is a low FODMAP diet used for IBS?
FODMAPS • Carbohydrate-containing foods that include fermentable CHO that may exacerbates IBS symptoms •Food/FODMAPS to NOT CAUSE IBS or SIBO but can exacerbate symptoms •Research suggests that a low FODMAP diet improves symptoms in about 75% of IBS patients SIBO: small intestine bacterial overgrowth FODMAPS §Carbohydrates that are poorly absorbed in small intestine §Are rapidly fermentable §They arrive intact in the colon §Gut bacterial feed on them and produce gas §It can result in water being drawn into the colon (resulting in diarrhea) Examples of high FODMAP foods Apples Cherries Pears Wheat Pasta Bread Cookies Ice cream, Examples of low FODMAP foods Bananas Blueberries Oats Rice Carrots Tofu Lactose-free milk and yogurt
What nutrients enter portal circulation (aka the bloodstream) and which enter the lymphatic system after absorption?
carbs and proteins when they get absorbed go straight into the blood stops at the liver. fats/lipids get absorbed into the lymphatic system doesn't stop at the liver Lipids go to lymphatic
What organ makes bile?
liver
Know location of a. Lower esophageal sphincter b. Pyloric sphincter (aka pylorus)c. Ileocecal valve
picture lower esophageal sphincter - where the esophagus meets the stomach Pyloric sphincter - between stomach and small intestine illeocecal valve - an opening between the ileum (last portion of small intestine) and colon. ***separates small intestine from large intestine**
What area of the GI tract are most of the nutrients absorbed?
small intestine
Which type of fiber is used by the gut bacteria?
soluble fiber
What is peristalsis
the involuntary constriction and relaxation of the muscles of the intestine or another canal, creating wavelike movements that push the contents of the canal forward. pushing and pulling muscle movement
Know the names of the artificial sweeteners (brand name and chemical name).
***Saccharin (other name sweet n low) (pink packet) (not found a lot) (first one on the market) ****Aspartame (equal, neutrasweet, blue packet) (most controversy, side effects) *****Sucralose (splenda, side effects, man-made) Stevia - sugar substitute made from leaves of the stevia plant. No calories, carbs, or artificial ingredients. (green) Truvia - not stevia, commercial product created by Coca-Cola company Artificial sweeteners alter gut bacteria in a negative way splenda --- sucralose ****** equal, Nutrasweet----aspartame ****** sweet'n low ----- saccharin **** sunett, sweet one ---acessulfame potassium newtame ---neotame, advatame
Food Labels a. Use the 5%/20% rule to determine "high" or "low" of a nutrient. b. You will be given food labels and asked questions about them
5% / 20% Rule (used for everything) 5% or less is "low" 20% or more is "high"
Gastrointestinal Bacteria
AKA: Gut Bacteria, Gut Flora, Gut Microbiota 100 trillion microorganisms in intestines Diet is one main factor that influences the body's bacterial population
What are the Dietary Guidelines for added sugar, sodium, and saturated fats?
Added sugars - less than 10% of calories per day starting at age 2 Saturated fat - less than 10% of calories per day starting at age 2 Sodium - less than 2,300 milligrams per day - and even less for children younger than age 14
Calories in 1 gram of carbohydrate:_______, protein:________, and fat:_____________
carbs - 4 kcal/g, lipids/fat - 9 kcal/g, protein - 4 kcal /g , water - 0 kcal/g
What is GERD? What dietary factors may contribute to GERD symptoms?
Gastroesophageal Reflux Disease Backward flow of the stomach and or duodenal contents into the esophagus Heartburn and acid reflux GERD: Dietary influences Avoid high-fat meals*** Decrease LES pressure lower esophageal sphincter. Avoid acid/spicy when inflammation exists Avoid caffeine and alcohol*** Increase acid secretion and decrease LES pressure Avoid spearmint/peppermint Decrease LES pressure GERD: treatment behavioral/lifestyle modification Stop smoking No lying down after meals Raising head of bed ~ 6 inches Sleep on left side Lose weight Limit tight clothing Reduce stress Smaller, more frequent meals
Chapter 4: Human Digestion and Absorption
Ingestion - taking food into the body Digestion - food is mechanically and chemically broken down into absorbable units Absorption - substances are taken up from the gastrointestinal tract into the body Excretion - undigested material in our diet and other waste products are eliminated from the body
What is the role of stomach acid?
Kills bacteria Provided the optimum conditions for the pepsin **protein digestion ** 1. Kill bacteria 2. protein digestion 3. vitamin and mineral absorption Kills bacteria in food Provides the optimum pH for actions of pepsin (protein digestion) Helps Iron (Fe2+ )and Calcium (Ca2+) absorption Cleaves vitamin B12 from food and helps activate intrinsic factor required to allow B12 to be absorbed Promotes pancreatic and bile secretion The acid helps to close the lower esophageal sphincter Which helps reduce the ability of the acid to pass back into the esophagus The acid helps to activate the pyloric sphincter to enable "chyme" to pass into the small intestines Therefore not remain in the stomach longer than necessary
What is a macronutrient?
Macronutrients are the nutrients we need in larger quantities that provide us with energy: in other words, fat, protein, and carbohydrate. Micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts. We generally get our micronutrients along with macronutrients.
Which monosaccharides make up each of the disaccharides?
Maltose —maltase --> glucose + glucose Sucrose —sucrase→ glucose + fructose Lactose —lactase --> glucose + galactose Sucrose=glucose+fructose Lactose=glucose+galactose Maltose= glucose+glucose sgf lgg mgg
Know the names of the monosaccharides, disaccharides, and polysaccharides.
Monosaccharides GlucOSE FructOSE galactOSE One sugar units Disaccharides Maltose Sucrose Lactose Polysaccharides Glycogen Starch Fiber
Large intestine: "Colon"
Most nutrients are already absorbed Water absorbed here Some mineral absorption Undigested fiber With some fat and minerals
MyPlate: Key message for fruits/vegetables; key message for grains
My plate: Half should be fruits and vegetables General recommendations: 2 cups of fruit, 3 cups of vegetables Half of the grains you eat should be whole grains
What is the recommendation for fiber intake (grams per day)
Need about 25 - 38 grams of fiber a day
What is IBS and what are the symptoms of IBS?
Not a disease but a syndrome Most frequently diagnosed digestive disorder **3 main symptoms Diarrhea Constipation Abdominal pain (Usually alternates between C and D) **NO tissue damage, inflammation, or immunologic involvement No specific diagnostic tests**** Diagnosing IBS Recurrent abdominal pain (averaging 1x a day for 3 months) Associated with 2 or more of the following: Related to defecation Associated with a change in frequency of stool Criteria should be met for the past 3 months with symptoms onset at least 6 months prior to diagnosis A key characterisic is visceral hypersensitivity (nerve sensitivity) Greater recognition of pain and discomfort in the bowel; including allodynia and hyperalgesia
Know the symptoms and complications of diabetes and why they happen.
Polyuria - going to the bathroom a lot Polydypsia - drinking a lot of water (excessive thirst) Dehydration Polyphagia - a lot of hunger Blurred vision Weight loss Fatigue Chronic Complications Macrovascular diseases*** Diseases of large blood vessels Heart disease** Microvascular diseases*** Small blood vessels Retinopathy - damage of the eyes condtion Retinopathy is the leading cause of preventable blindness. It is caused by damage to the blood vessels of the light-sensitive tissue at the back of the eye (retina). Symptoms of retinopathy: Blurred vision. A sudden shower of black "floaters" (black or grey specks or strings) in your vision. Nephropathy - damage of the kidney*** Neuropathy Damage of the nerves**
What are prebiotics? Probiotics?
Probiotics are beneficial bacteria that helps our health and prebiotics are the food needed by probiotic bacteria. Prebiotic: "Fuel for the gut bacteria" Fiber main fuel feed probiotic soluble fiber what the bacteria in our body likes to eat Pre has e feed Probiotic: Live bacteria yogurt. what we eat
Requirements on food labels
Product name Manufacturer's name and address Uniform serving size Amount in the package Ingredients in descending order by weight New labels will have ADDED sugars The new label is supposed to make serving sizes more realistic (for example a Gatorade bottle) Saturated Fat: required to be on the labels, "bad" fat, typically solid at room temperature. Found in high amounts in animal products Unsaturated fats: "healthy fat" and typically liquid at room temperature
1. What is the minimum amount of carbohydrate that should be eaten each day: _______grams/day
RDA: the minimum amount of carbs we should be having each day is 130 g/day
1. Know all the enzymes we talked about and the locations of each in the GI tract a. Salivary amylase b. Pancreatic amylase c. Maltase, lactase, and sucrase
Salivary amylase breaks starch down into smaller units Taste the sweetness with prolonged chewing, saliva in the mouth. Amylase is an enzyme made by your pancreas and salivary glands that helps your body break down carbohydrates. If an amylase test finds too much amylase in your blood or urine, it may indicate a pancreas disorder or other health condition. (located in the pancreas) lactase - an enzyme that helps digest carbs (works on lactose, milk sugar) **(small intestine)** Maltase - enzymes in the **small intestine** (break up maltose) sucrase - enzyme that breaks up sucrose **small intestine****
Know the basic differences in Type 1 and Type 2 diabetes.
Type 1 Usually Occurs younger in our life childhood and teenage years Autoimmune disorder Attacking cells of the pancreas Cells stop producing insulin Occurrence 5 - 10% Happens in weeks Have to inject insulin into the body Pump for type 1 diabetes (best way your pancreas responds) Type 2 90% of cases Slow progressive disease The body still produces insulin but cells are not recognizing it Insulin resistance Pancreas is overworked Happens in years Associated with obesity Take pills of medication to help cells become less resistant
What are villi? What is their role?
Villi projections are located on the folds in the small intestine, part of its role is to increase the surface area of absorption 600X increases absorption, adds surface area, small intestine Tiny hair-like projections line the inside of the small intestine. They contain blood vessels and help absorb nutrients.