nutrition final

conditionally essential amino acids

an amino acid that is normally nonessential but must be supplied by the diet in special circumstances when the need for it exceeds the body's ability to produce it

Explain how an unborn baby could be exposed to and harmed by a mother's alcohol intake.

can damage female egg or male sperm, causing fetal abnormalities. can limit fetal brain growth, create abnormalities, interfere with essential nutrients. brain damage, growth restriction, mental retardation, vision and facial abnormalities, behavioral cognitive CNS abnormalities

essential amino acids

cannot be synthesized at all by the body or cannot be synthesized in amounts sufficient to meet physiological need. must be obtained from food.

beriberi

caused by thiamine deficiency. wet beriberi - labored breathing in an upright position, slight cyanosis, and paresthesia dry beriberi - extreme exhaustion and muscle wasting, loss of voice, loss of tendon reflexes, severe nerve damage

segmentation

"sloshing motion", mixes chyme with chemical secretions. seen in small intestine

vitamin D

"the sunshine vitamin," get vitamin D mostly from exposure to sunlight -one of the two most toxic vitamins (other is vitamin A) -precursor - cholesterol in the skin -functions - mineralization of bones and teeth (raises blood calcium and phosphorus by increasing absorption from the digestive tract, withdrawing calcium from bones, stimulating retention in the kidneys) -deficiency - abnormal bone growth resulting in rickets in children, osteomalacia in adults, malformed teeth, muscles spasms -toxicity - elevated blood calcium, calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues of joints) excessive thirst, headache, nausea, weakness

What are the leading causes of death in the US that are linked to diet?

(1) heart disease, (2) cancer, (4) stroke, (7) diabetes mellitus

serving sizes

(all of these are 1 serving) -milk = 1 cup of any milk -protein = 1 oz of any meat -vegetable = 1 cup raw, or 1/2 cup cooked/juiced -starch = 1 slice of bread -fat = 1 teaspoon butter, margarine, mayo, 1 slice bacon

Vitamin A and eyesight

- plays roles in the process of light perception at the retina and in the maintenance of a healthy, crystal-clear outer window, the cornea. -retina, rods and rhodopsin molecules and information sent to the brain using the optic nerve. -deficiency - production of keratin leading to keratinization, which can lead to xerophthalmia

vitamin E

-AKA tocopherols -come from vegetable oils -functions - protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids -deficiency - red blood cell breakage, nerve damage -toxicity - augments the effects of anticlotting medication

amino acid recycling and protein turnover

-Cells recycle amino acids by taking proteins apart, releasing amino acids which can be used by the cell: To build new working proteins like enzymes or structure proteins. To build nitrogen-containing compounds. To be used for energy. -this recycling program also allows for an emergency fund of amino acids in times of fuel, glucose, or protein deprivation. -example: digestive enzymes are digested and absorbed by small intestine cells. these cells can send these amino acids to the liver or can use them for it's own needs.

Indicate for each nutrient group if amount of nutrient is in excess, is it stored and in what form or if it is excreted.

-kidneys eliminate most minerals, water soluble vitamins, water. -sugar and starch are broken down into simple sugars and is absorbed, leftover is excreted. -fiber - most is excreted, some is digested -fat - small amount is digested, leftover is excreted. -protein - almost all protein is digested and absorbed. -water - constantly reabsorbed and recirculated

protein quality factors

-DRI recommendations assume a normal mixed diet of animal and plant products will be consumed -Quality of proteins should be carefully considered if the food supplies are very limited, affecting calories, nutrients, and protein available -Complete (high-quality) proteins - Almost all animal products are considered to be complete protein sources because they contain all of the 9 essential amino acids. Almost all animal products contain all 20 of the amino acids. This means animal products are also sources of the conditionally essential amino acids. -Incomplete (low-quality) proteins - All plant products (including soy products) are considered to be incomplete protein sources; because they are missing one or more of the essential amino acids. Fruits and oils are not considered to be sources of any type of protein. There are only tiny insignificant traces of protein in fruit. There is no protein at all in oils

biotin and pantothenic acid

-Functions: Energy metabolism (biotin), Synthesis of lipids, amino acids, glycogen (pantothenic acid) -Abundant in food, little risk of deficiencies

Focusing on amino acids and proteins, describe phenylketonuria (Ch. 3 and 6), celiac disease, and food allergy responses (Ch. 4 and 6). List possible strategies to minimize health risks of each concern.

-Phenylketonuria (PKU) - unable to produce enzymes needed to change phenylalanine to tyrosine. -celiac disease - autoimmune disorder affecting the small intestines triggered by exposure to gluten. the small intestinal tract becomes inflamed, villi and microvilli damaged. this severely limits absorption of protein and other foods. help this by avoiding all gluten -food allergy responses - very similar to celiac disease, but without the antibodies that diagnose celiac. help this by avoiding all gluten

Vitamin A in Reproduction and Growth

-Reproduction: Vitamin A participates in sperm development and supports normal fetal development -Bone and teeth growth - Vitamin A works with osteoclasts to prepare the bone surface for the new growth. Vitamins D and K work with osteoblasts to add calcium, phosphorus, magnesium, and fluoride into the new bone layer for growth / repair / maintenance. - A deficiency of vitamin A could prevent growth because the bone surface is not ready. - Excessive vitamin A could push too much removal of the layers of bone faster than new bone layers could be formed. This could thin and weaken bones.

sulfate

-Significant dietary sources: all protein containing foods -List the main functions: contributor of sulfur to many compounds such as certain amino acids, antioxidants, vitamins biotin and thiamin. stabilizes protein shape by forming sulfur-sulfur bridges -List the symptoms of deficiency: none known. protein deficiency would occur first. -List the symptoms of toxicity: would occur only if sulfur amino acids were eaten in excess. this depresses growth.

potassium

-Significant dietary sources: all whole foods -List the main functions: facilitates reactions including protein formation, fluid and electrolyte balance, support of cell integrity, transmission of nerve impulses, contraction of muscles including the heart -List the symptoms of deficiency: accompanies dehydration. causes muscular weakness, paralysis, confusion, can cause death if severe -List the symptoms of toxicity: muscular weakness, vomiting, can stop the heart if given through a vein

Phosphorus

-Significant dietary sources: cottage cheese, salmon, milk, sirloin steak, navy beans, sunflower seeds -List the main functions: mineralization of bones and teeth, part of phospholipids, important in genetic material, energy metabolism, and buffering systems -List the symptoms of deficiency: muscular weakness, bone pain -List the symptoms of toxicity: calcification of soft tissues, particularly the kidneys

chloride

-Significant dietary sources: salt, soy sauce, moderate quantities in whole unprocessed foods, large amounts in processed foods -List the main functions: maintain fluid and electrolyte balance, maintain normal blood acid base balance, critical role in stomach's production of hydrochloric acid -List the symptoms of deficiency: very rare, but cramps, apathy, death -List the symptoms of toxicity: normally harmless but can cause vomiting

sodium

-Significant dietary sources: salt, soy sauce, seasoning mixes, processed foods, condiments, fast food -List the main functions: maintain normal fluid balance and acid-base balance in the body. critical to nerve impulse transmission -List the symptoms of deficiency: muscle cramps, mental apathy, loss of appetite -List the symptoms of toxicity: hypertension, edema

calcium

-Significant dietary sources: sardines, cheddar cheese, milk, turnip greens, Tofu, waffle, yogurt -List the main functions: mineralization of bones and teeth, muscle contraction and relaxation, nerve functioning, blood clotting -List the symptoms of deficiency: stunted growth and weak bones in children, osteoporosis in adults -List the symptoms of toxicity: elevated blood calcium, constipation, interference with absorption of other minerals, increased risk of kidney stone formation

Magnesium

-Significant dietary sources: spinach, bran cereal, black beans, sunflower seeds, soy milk, yogurt -List the main functions: bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, immune function -List the symptoms of deficiency: weakness, confusion. if extreme, convulsions, uncontrollable muscle spasms, hallucinations, difficulty swallowing. in children, growth failure -List the symptoms of toxicity: diarrhea, pH imbalance, dehydration

Discuss the positive and negative impacts of food choices on a person's health and define the three forms of malnutrition

-The best foods support growth and maintenance of strong muscles, bones, skin, and blood. the food you eat result in either good or bad health. if you eat poorly, it can result in disease later in life. -deficiencies, excesses, and imbalance are forms of malnutrition

Identify and discuss factors that affect human food choices.

-convenience - people want their food to be quick and easy, so many opt to go out instead of eating at home -cultural and social meanings of food - traditional cuisines and the way foods are prepared help to celebrate different cultures. cultural competence - awareness and acceptance of cultures and physical abilities of individuals. -price - cheaper food wins more often, meaning more processed food is sold. -taste - if it tastes good -values or beliefs - fit religious traditions, political views, personal morals -dietary restrictions - allergies and intolerances

absorption site competition

-The small intestine has specific areas along its length where only certain types of amino acids (based upon their side chains) are accepted for absorption. If the amino acid misses its section of the small intestine where it should be absorbed, that amino acid will travel on to the colon and out with fecal material -competition for absorption sites results in absorbing excessive amounts of some amino acids while blocking essential and/or conditionally essential amino acids. -active transport sites fill with the more favored amino acids which prevent other amino acids from getting absorbed in the section. this can lead to limiting amino acid problems, as well as the liver converting the excess amino acids into glucose, glycogen, and/or fat for potential energy use. This is considered "wasting" amino acids

Describe and distinguish between the functions of VLDL, LDL, and HDL and their association with health and health risks

-VLDL - lipoproteins that transport triglycerides and other lipids from the liver to various tissues in the body -LDL - lipoproteins that transport lipids from the liver to other tissues such as muscle and fat; contain cholesterol. dietary trans and saturated fat can raise LDL cholesterol -HDL - lipoproteins that return cholesterol from the tissues to the liver for dismantling and disposal; contain protein -LDL are larger, lighter and richer in cholesterol, while HDL is smaller, denser, and and packaged with protein. -when LDL cholesterol is too high, it can lead to buildup in tissues and the linings of arteries, while low HDL does the same as well.

What are the differences between abstinence, moderate alcohol intake, heavy episodic drinking, problem drinkers, and alcoholism?

-abstinence - no drinking at all -moderate alcohol intake - drinking in moderation, no excess. one drink a day for women and two for men. -heavy episodic drinking - common pattern of excessive binge drinking. 5 or more drinks in men and 4 or more drinks in women in a 2 hour time frame -alcoholism - dependency on alcohol with uncontrollable drinking and negative effects on life

List the health benefits seen when adequate fiber intake of insoluble fiber and soluble fiber is routinely consumed. List potential health concerns seen when fiber intake is routinely deficient or excessive

-adequate - offers variety of health benefits when consumed from good sources, reduce risk of heart disease, stroke, diabetes, improves GI tract, promotes healthy body weight, helps control glucose, low risk of intestinal problems like constipation, diarrhea, etc -inadequate - increase risk of constipation/diarrhea, colon cancer, diverticulitis, hemorrhoids, type 2 diabetes, atherosclerosis excessive - increase diarrhea, dehydration, constipation, mineral loss, ileus (GI tract blockage), weight loss

Describe the structure of amino acids, name their bonds, and list the functions of proteins in the body

-amino acids contain an acid group, a central carbon, amine group, and side chain (this is what makes each amino acid unique) -essential amino acids - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine -nonessential amino acids - alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine -protein functions - acid-base balance, antibodies, blood clotting, energy and glucose, enzymes, fluid and electrolyte balance, gene expression, hormones, structure and movement, transport system

Describe fat storage and the release of energy from fat. Discuss the relationships between dietary fat intake, total calorie intake from all energy sources, and increases in body fat.

-body conserves fat molecules through fat depots (adipose tissues throughout the body) and excess carb and proteins are converted into fat -when the body calls for energy, it dismantles stored triglycerides and releases fatty acids into blood.

List the negative effects of chronic alcohol use on the brain, heart, and liver structures and risk of cancer development. List the long term effects of alcohol abuse.

-brain - brain is made of lipids, and alcohol is a lipid solvent. brain cells die off and tissues shrink with chronic exposure. addicts are prone to strokes and hemorrhages. can do severe harm to vision, memory, learning, reasoning, speech, and other functions -liver - ethanol receives highest priority for breakdown. while its broken down, other harmful chemicals arise. acetaldehyde, the product of alcohol breakdown, can disrupt the function of some enzymes. fatty liver is early stage liver failure, liver fibrosis is intermediate stage of alcoholic liver deterioration, liver cells lose function and take characteristics of connective tissue cells. both of these can be reversed. cirrhosis is advanced stage alcoholic liver deterioration, liver cells have permanently lost function. -heart - alcohol is directly toxic to skeletal and cardiac muscle, causing weakness and deterioration. makes heart disease likely as it raises blood pressure -alcohol metabolism generates damaging free radicals, leading to oxidative stress. this is linked to increased inflammation and development of diabetes, cancer, and others.

Describe the body's absorption of alcohol and how alcohol is circulated throughout the body. List ways the body excretes alcohol

-capillaries that surround the digestive tract merge into veins that carry the alcohol laden blood to the liver. this allows cells to get straight to work to detoxify and ingest toxins before they reach the heart or brain. -the liver is the primary site for alcohol metabolism. primary tool is an enzyme that removes hydrogens from alcohol to break it down, called alcohol dehydrogenase (ADH). converts 80% of the alcohol to acetaldehyde, the major breakdown product of alcohol. stomach wall produces ADH that degrades some alcohol before it reaches the bloodstream. 10% of blood alcohol is excreted through urine and breath.

Describe the differences between the cardiovascular system and the lymph system. Describe the function of the body fluids that circulate around cells.

-cardiovascular system - enclosed system, pressurized by heart, patterns of flow, water friendly, gas exchanges. liver receives and screens newly absorbed water friendly substances from digestion, chemically alters absorbed substances making them user friendly for body tissues. lymphatic system - has beginnings and ends for vessels. muscle activity and gravity drive fluid flow, vessel structure similar to veins, lymph fluids empty into subclavian veins leading to the heart. lipid friendly substances absorbed into lymph vessels include lipid family members, fat soluble vitamins, fat friendly phytochemicals, fat based meds.

Describe the different types of research done by scientists

-case study - May lead to possible avenues of research -Epidemiological study - Look for correlations in large populations -Intervention study - Alter people's eating habits and examine effects -Laboratory study - Pinpoint mechanisms by which nutrition acts

Describe the protein digestion process, include denaturation; absorption and its issues, and initial transport of proteins into the body. List uses of excess amino acids and name the two energy storage forms for excess amino acids.

-denaturation - the irreversible change in a protein's folded shape brought about by heat, acids, bases, alcohol, salts of heavy metals, or other agents -digestion process - begins in the stomach, hydrochloric acid denatures dietary protein, this activates pepsin which is the stomach's protein digesting enzyme and breaks protein down into polypeptides. in small intestine, pancreatic juices containing digestive enzymes and bicarbonate ions neutralize acid from stomach and inactivate pepsin. this juice provides protease which further digests protein. amino acids that aren't absorbed are lost in fecal matter, however almost all protein is digested and absorbed

List the fat-soluble and water-soluble vitamins. Compare and contrast the general characteristics of the fat-soluble and water-soluble vitamins.

-fat soluble vitamins - vitamins A, D, E, K. -water soluble vitamins - B vitamins (thiamin, fiboflavin, niacin, folate, vitamin b12, vitamin b6, biotin, pantothenic acid) and vitamin C. -fat soluble vitamins are absorbed first into lymph and then into blood. they must travel with protein carriers in watery body fluids, stored in the liver or fatty tissues. tend to build up in the tissues and isn't easily excreted. -water soluble vitamins and absorbed directly into the blood. travel freely in watery fluids, most aren't stored in the body. they are readily excreted in the urine.

soluble fiber

-food components that readily dissolve in water and often impart gummy or gel-like characteristics to foods. -it is not digested, but fermented by colon bacteria. these bacteria can produce biotin, Vit. K, fatty acids, mixture of gasses. these items can be reabsorbed or excreted. -binds with fats, including cholesterol, and bile containing cholesterol.

folate

-food source - leafy green veggies -functions - active in new cell synthesis, including red blood cells -deficiency - anemia, weakness, fatigue, increased risk of neural tube defects in pregnancy -toxicity - masks vitamin B12 deficiency symptoms -folate can lead to birth defects such as spina bifida, anencephaly, cleft palate

vitamin K

-food sources - dark leafy veggies, some beans -functions - blood clotting and bone proteins -deficiency - hemorrhage (could lead to excess blood less if the blood is unable to form clots), abnormal bone growth repair and maintenance -toxicity - opposes the effects of anticlotting medication

vitamin c

-food sources - fruits and vegetables -functions - collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth), antioxidant, supports immune system, boosts iron absorption, restores vitamin E to active form -deficiency - scurvy, pinpoint hemorrhages, fatigue, bleeding gums, bruises, bone fragility, joint pain, poor wound healing, frequent infections -toxicity - nausea, abdominal cramps, diarrhea, rashes, interference with medical tests

thiamin

-food sources - grains -functions - cellular energy metabolism and support of nerve cell membranes -deficiency - beriberi with edema or muscle wasting, heart failure, muscular weakness, confusion, poor short term memory, paralysis, difficulty walking -toxicity - none

vitamin b12

-food sources - meat -functions -new cell synthesis, maintain nerve cells -deficiency - pernicious anemia (mature blood cells aren't able to divide normally, some keep nucleus and some don't), degeneration of nerves progressing to paralysis -toxicity - none

vitamin B6

-food sources - meats, potatoes, green leafy veggies -functions - active in numerous reactions with proteins and amino acids and assists in -deficiency - anemia, abnormal brain wave patterns, convulsions, greasy, scaly dermatitis -toxicity - fatigue, impaired memory, nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions

riboflavin

-food sources - milk products and meats -functions - cellular energy metabolism -deficiency - ariboflavinosis (skin and eyes turn red, mouth and tongue turn red and swollen) -toxicity - none

niacin

-food sources - protein foods and meat -functions - cellular energy metabolism -deficiency - pellagra (4 D's: dermatitis, diarrhea, dementia, death. red rash that flakes when exposed to light) -toxicity - hives, flush, rash, excessive sweating, blurred vision, liver damage, impaired glucose tolerance -niacin flush - where blood vessels widen and expand. this allows blood to rush through the body. this can cause a drop in blood pressure

List the symptoms of problem drinking and alcoholism

-gulp or chug drinks -drink on an empty stomach -drink to get drunk -pressure others to drink -turn to alcohol when facing problems or decisions -consider drunks to be funny or admirable -become loud, angry, violent, silent -physically or emotionally harm themselves or others

List each of the medical issues provided within Chapter 3, their signs and symptoms, and their treatment therapies.

-heartburn - causes: certain foods, smoking, alcohol, being overweight/obese, tight fitting clothes, pregnancy, laying down after eating. symptoms: nausea, bloating, belching, burning sensation, uncomfortable fullness, sour taste in mouth -ulcers - symptoms: abdominal pain, vomiting, fatigue, bleeding (minor to severe), general weakness -gallbladder disease - symptoms: fever, nausea, vomiting, cramps, can be no pain to pain mimicking a heart attack -constipation - symptoms: difficult, painful, infrequent passage of hard, firm stools, headache, backache, nausea, vomiting -diarrhea - passive of frequent, watery, loose stool resulting in loss of fluids and electrolytes. very serious if lasts for long time. -IBS - alternating patterns of constipation and diarrhea, inflammation, pain, gas, abdominal cramping and bloating. -hemorrhoids - itching, pain from minor to severe, swelling and inflammation in the rectum and anus veins which can tear, bleed and become infected -colon cancer - often no symptoms are seen or felt. could experience weight loss, internal bleeding, iron deficiency, anemia, fatigue

Explain the function of hydrochloric acid, bicarbonate ions, bile, and digestive enzymes.

-hydrochloric acid - a strong corrosive acid of hydrogen and chloride atoms, produced by the stomach to aid in digestion. -bicarbonate ions - common alkaline chemical, a secretion of the pancreas. -bile - cholesterol containing digestive fluid made by the liver, stored in the gallbladder, and released into small intestine when needed. emulsifies fats and oils to ready them for enzymatic digestion. -digestive enzymes - break down nutrients into their component parts.

Distinguish among the omnivore diet and the diets of lacto-vegetarians, lacto-ovo-vegetarians, ovo-vegetarians, and vegans. Discuss the possible advantages / disadvantages of these diets.

-lacto-vegetarian - vegetarian that includes dairy, no eggs -lacto-ovo-vegetarian - no meat, includes eggs and dairy -ovo-vegetarian- vegetarian, includes eggs, no dairy -vegan - only foods from plant sources, no eggs or dairy. -pros and cons of omnivore - great growth through age 25-26, faster immune responses. can lead to inadequate amounts of certain nutrients, saturated fats and cholesterol are heavy in meat, often more processed, additives -pros and cons vegetarian- controls weight really well, normal blood pressure, reduced risk of cancers and constipation. can cause loss of nutrients by too much fiber, unintentional weight loss, can hurt growth especially during pregnancy, slower immune response

Identify types of foods / beverages which contain visible solid fat and types of foods containing hidden solid fats. List ways to replace solid fat-containing foods / beverages with lower fat foods / beverages.

-meats such as steak have visible fats that get cut off -dairy products such as cheese, milk, yogurt, meats, and organs of animals have a lot of fat that are invisible. -solid fat replacements pg 192

List the common causes of and signs and symptoms seen with mild dehydration, severe dehydration, and chronic dehydration. List the common causes of and signs and symptoms seen with water toxicity.

-mild dehydration: thirst, sudden weight loss, dry cool skin, dry mouth throat and body linings, rapid pulse and low blood pressure, lack of energy, impaired kidney function, reduced quantity of urine, headache and reduced mental clarity, decreased athletic performance, fever or increased internal temp, fainting -severe dehydration: pale or shriveled skin, bluish lips and fingertips, disorientation, rapid shallow breathing, weak rapid irregular pulse, thickening of blood, shock, seizure, coma, death -chronic dehydration: cardiac arrest, constipation, dental disease, gallstones, glaucoma, hypertension, kidney stones, pregnancy problems, stroke, UTI -water intoxication: rapid weight gain, low blood electrolyte concentrations in the diluted blood, edema, blurred vision, bluing of the extremities, labored breathing, death

Draw out and describe lipid digestion process for infants and adults, lipid absorption and initial transport into the body

-mouth and stomach - little fat digestion takes place. however, salivary glands make an enzyme called lipase that is extremely important for babies from birth to six months. this lipase helps break the bonds present in breastmilk/formula. this continues down the esophagus but the mixture is denatured in the stomach and the digestion process stops. salivary glands make lipase throughout lifespan, however but it isn't significant after six months of age -liver/gallbladder - bile ducts allow bile from the liver and/or gallbladder to enter into the small intestine. bile emulsifies fat droplets which prepares fats for the lipase enzymes secreted into the small intestine by the pancreas. -pancreas - pancreatic juices containing bicarbonate ions are secreted into the small intestine. bicarbonate ions begin to neutralize acidic chyme. pancreatic juices also contain digestive enzymes including pancreatic lipase which restarts the fat digestion process for infants and begins the majority of fat digestion for people over 6mo of age. the triglyceride structures are broken down into the following fragments: glycerols, fatty acids, monoglycerides. the phospholipid structures are broken down into the following fragments: glycerols, fatty acids, monoglycerides, groups of atoms containing phosphorus. -large intestine - fiber helps trap bile, sterols, triglycerides, and phospholipids in the small intestine, where they are then dragged through the small intestine and colon and is expelled with the rest of the fecal material. this reduces fat absorption and lowers blood cholesterol levels.

nitrogen based states

-nitrogen balance - amount of nitrogen consumed with the amount excreted in a given time -positive nitrogen balance - a growing child, person building muscle, and pregnant women, are retaining more nitrogen than they are excreting. they need the extra nitrogen to support them during this time of growth. -negative nitrogen balance - elderly, illness, surgery patients are losing more nitrogen than they are taking in. occurs when muscle or other protein tissues are broken down due to messengers in the body signaling the break down of less vital proteins in blood, skin and muscle

Identify the essential fatty acids and list their dietary (food) sources, recommendations, functions, and deficiency signs and symptoms. Explain why fish (not fish oils) are considered a preferred food source.

-omega 6 fatty acid - endmost double bond six carbons from the end of the carbon chain. linoleic and arachidonic acid examples. found in vegetable oils -omega 3 fatty acid - endmost double bond three carbons from the end of the carbon chain. linolenic, EPA and DHA are examples. found in fish oils. -consumed fish is preferred over fish oil supplements, as supplements can worsen diseases and affect medications that control blood clotting and blood pressure

vitamin A

-precursor - beta-carotene and several other carotenoids (plant sources) -active form - retinol (animal sources) -adequate intake needed to support a variety of functions. main function deals with eyesight and maintenance of the eye and skin. also aid in gene regulation, reproduction, immunity -vitamin A deficiency - decreased cell division and development. night blindness, keratinization, xerophthalmia, impaired immunity, reproductive and growth abnormalities, exhaustion, death. -too much vitamin A - overstimulated cell division. skin rashes, hair loss, hemorrhages, bone abnormalities, birth defects, fractures, liver failure, death.

Compare and contrast diabetes mellitus (prediabetes, type 1 and type 2) and hypoglycemia; list the conditions thought to contribute to and/or trigger these medical concerns; and list the symptoms for each of these medical concerns. Describe the dietary treatment plans and their goals for diabetes and hypoglycemia.

-prediabetes - glucose higher than normal, but not high enough to warrant medication/be diabetes -type 1 diabetes - pancreas produces little to no insulin, often diagnosed in childhood. -type 2 diabetes - pancreas makes insulin but body's cells resist insulin, often diagnosed in adulthood. -hypoglycemia - abnormally low blood glucose concentration, often accompanied by anxiety, rapid heartbeat, sweating

Identify and describe ways to preserve vitamin content in foods.

-prevent enzymatic destruction - refrigerate most fruits, veggies, and juices to slow the breakdown of vitamins -protect from light and air - store milk and enriched grain in opaque containers to protect riboflavin. store cut fruits and veggies in airtight containers. reseal juice before putting it back in the fridge -prevent heat destruction - wash fruits and veggies before cutting or peeling to prevent vitamin losses from washing. cook fruits and veggies in a microwave oven, or stir fry or steam, to preserve heat sensitive vitamins. avoid high temps and long cooking times

Discuss risk factors, prevention, and treatment associated with osteoporosis.

-products containing calcium, that helps combat osteoporosis: milk and milk products, vegetables, supplements, food mixtures containing milk, dairy products, vegetables, canned fish, calcium fortified foods and beverages -risk factors - being female, older age, smaller frame, white asian or hispanic/latino heritage, family or personal history, estrogen deficiency in women -an active lifestyle and diet adequate in calcium, vitamin D, and the other essential nutrients, can help prevent -treatment: calcium rich food and beverage, vitamin D food sources or supplements, medication therapies

Distinguish among protein-energy deficiency states, include initial signs and symptoms of protein-energy deficiency, kwashiorkor, and marasmus.

-protein energy malnutrition - inadequate calories and/or protein. very serious in children but can occur at any stage in life. -kwashiorkor - growth for children is disrupted, loss of appetite, stomach begins shrinking and muscle loss, but an edema forms in the abdomen (excess fluid between the tissues). enlarged fatty liver, skin lesions, hair becomes dry and brittle, high risk of infection, loss of hope. -marasmus - growth for children is disrupted, appetite is normal or slightly impaired, severe deprivation of nutrients, high risk for infections, severe weight loss fat loss and muscle loss, no edema or fatty liver, hair becomes dry and brittle, skin is dry and thin, anxiety -treatment - address dehydration, fluid and nutrient imbalances; provide nutritionally dense calories and high quality protein to restore tissues and body structures; gradually transition to foods and physical activity

Evaluate the use of protein bars, shakes, and supplements, and amino acid supplements

-protein supplements do not improve performance and they aren't effective for weight loss. amino acid supplements don't work because the body is designed to work with whole proteins, and there is no regulation in levels of amino acids. -excess protein and amino acids can lead to weight gain. - can cause limiting of amino acids and competition for absorption sites

fluoride

-significant dietary sources: drinking water if it has fluoride, seafood -list the main functions: strengthens tooth enamel, confers decay resistance on the teeth -list the symptoms of deficiency: susceptibility to tooth decay -list the symptoms of toxicity: fluorosis (discoloration) of teeth, skeletal fibrosis (weak malformed bones), nausea, vomiting, diarrhea, chest pain, itching.

iodine

-significant dietary sources: iodized salt, seafood, bread, plants grown in most parts of the country and animals fed those plants -list the main functions: component of thyroid hormone thyroxine, which helps to regulate growth, development, and metabolic rate -list the symptoms of deficiency: goiter, cretinism -list the symptoms of toxicity: depressed thyroid activity, goiter like thyroid enlargement

zinc

-significant dietary sources: protein containing foods -list the main functions: associated with hormones. needed for many enzymes, involved in making genetic material and proteins, immune cell activation, transport of vitamin A, taste perception, wound healing, making of sperm, normal fetal development -list the symptoms of deficiency: growth failure in children, dermatitis, sexual retardation, loss of taste, poor wound healing -list the symptoms of toxicity: nausea, vomiting, diarrhea, loss of appetite, headache, immune suppression, decreased HDL, reduced iron and copper status

iron

-significant dietary sources: red meats, fish, poultry, shellfish, eggs, legumes, green leafy veggies, dried fruits -list the main functions: part of the protein hemoglobin, which carries oxygen in the blood. part of the protein myoglobin in muscles that makes oxygen available for muscle contraction. necessary for use of energy -list the symptoms of deficiency: anemia, weakness, fatigue, pale skin and mucous membranes, pale concave nails, headaches, inability to concentrate, impaired cognitive function, lowered cold tolerance -list the symptoms of toxicity: iron overload, fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, growth retardation in children, bloody stools, shock

selenium

-significant dietary sources: seafoods, organ meats, other meats, whole grains, some veggies depending on soil content -list the main functions: assists a group of enzymes that defend against oxidation -list the symptoms of deficiency: predisposition to a form of heart disease characterized by fibrous cardiac tissue -list the symptoms of toxicity: nausea, diarrhea, nail and hair changes, joint pain, nerve liver and bone damage, garlic breath odor

Describe and distinguish between simple and complex carbohydrates. List dietary sources for each of the simple carbohydrates, starch, and soluble and insoluble fiber.

-simple carb - sugars. including single or multiple sugar units. basic sugar unit contains 6C, O and H atoms -complex carb - starch and/or fiber. long chains of sugar units. diet rich in complex carbs results in more glycogen storage, more effective in sustaining intense muscle activity. 45%-65% of total calories should come from complex carb sources -dietary sources - fruit (fiber and sugar), veggies (starch, fiber, sugar), grains (starch, fiber if whole grain), protein (starch, fiber), milk (sugar)

Describe carbohydrate digestion and absorption. Describe what occurs from the absorption of monosaccharides through body-wide circulation and possible storage of glucose in the body.

-starch digestion - digestible starch (begins in mouth, splits starch into smaller units, ceases in stomach, resumes in small intestine), resistant starch (fermented by bacteria in colon -sugar digestion - split into yield free monosaccharides begins and is completed in the small intestine. absorption continues in small intestine, monosaccharides transported via veins to liver. -after digestion, glucose/fructose/galactose is absorbed into blood-cardiovascular system. liver receives all absorbed sugars first. fructose and galactose are converted to glucose. this is then distributed to blood and heart where it is then distributed to all cells

Indicate the structure which produces hydrochloric acid, bicarbonate ions, bile, and digestive enzymes.

-stomach - hydrochloric acid, protein digesting enzymes -pancreas - bicarbonate ions, digestive enzymes -liver - bile (may also be stored and released by the gallbladder) -carbohydrase - break down carbs -lipase - break down fat -protease - break down protein

denaturation

-the irreversible change in a protein's folded shape brought about by heat, acids, bases, alcohol, salts of heavy metals, or other agents -Denaturation: the alteration (unfolding or uncoiling) of a protein's shape, which changes the structure and function of the protein -Examples of substances used with foods which commonly denature proteins are: Heat - baking, grilling, roasting, stewing, etc. Acids - vinegar, citrus fruits/juices, tomatoes Bases (alkaline) - baking powder or soda Alcohol - beer, liquor, wine as ingredients and as marinates to soak meats in prior to cooking -Other substances which can denature proteins: Radiation. Poisons such as the salts of heavy metals (such as cadmium, lead, mercury, silver, etc.)

insoluble fiber

-the tough, fibrous structures of fruits, vegetables, and grains; indigestible food components that do not dissolve in water -doesn't form a gel, not viscous, not digested, not fermented by colon bacteria -tend to retain shape and texture -absorbs and swells with water creating a bulky mass which helps the muscles of the small and large intestines move the chyme and fecal matter through their structures at a normal pace -bulky fiber mass acts much like soft brushes gently cleaning diverticula pockets as the fiber mass moves through the intestines. -end result is reduced risk of diverticula becoming infected

List lipid dietary intake recommendations and applications of the recommendations. Identify and evaluate dietary sources of lipids based upon dietary recommendations

-total fat = 20-35% -saturated fat = 5-6% is best, but below 10% -trans fat = limited -polyunsaturated fats = linoleic acid: 17g men, 12g women; linolenic acid = 1.6g men, 1.1g women -cholesterol = limited -in 2007-2008, a survey concluded that U.S. fat intakes are total fat: 34%, saturated fat: 11%

saturated fats

-triglycerides in which most of the fatty acids are saturated. recommended intake range of 0-10% of total calories -saturated fatty acid - a fatty acid carrying the maximum possible number of hydrogen atoms. a triglyceride that contains 3 saturated fatty acids

monounsaturated fats

-triglycerides in which most of the fatty acids have one point of unsaturation. -monounsaturated fatty acid - a fatty acid containing one point of unsaturation

polyunsaturated fats

-triglycerides in which most of the fatty acids have two or more points of unsaturation. -polyunsaturated fatty acid - a fatty acid with two or more points of unsaturation

Identify the locations and functions of water in the body. Discuss water balance, compare sources of dietary water (fluids and foods), and discuss factors that increase the body's need for water

-water makes up 60% of a person's body weight -soft tissues, brain, muscles, bones, organs, blood plasma and lymph, cells and extracellular and interstitial fluid all contain water -functions: transports nutrients throughout the body; carries waste away from cells via the blood to the kidneys for excretion, cleanses the tissues and blood; acts as a solvent for amino acids, glucose, minerals, other substances and participates in a plethora of chemical reactions; serves as a shock absorber for eyes, spine, joints, placenta; provides lubrication for joints, tissues moistened with mucus, allows eyes to produce tears; helps to maintain body temperature. -water balance - water is lost everyday so it must be replaced every day. imbalances: dehydration (too little) and water intoxication (too much). -Men need 13 cups and women need 9 cups of water a day. this accounts for 80% of the body's daily water need. the rest is supplied by food or metabolic water (water released by energy yielding nutrients as food is broken down) -factors that increase fluid needs - alcohol consumption, cold weather, dietary fiber, diseases that disturb water balance such as diabetes and kidney disease, forced air environments such as airplanes or sealed buildings, heated environments, high altitude, hot weather high humidity, increased protein salt or sugar, ketosis, medications (diuretics), physical activity, pregnancy and breastfeeding, prolonged diarrhea vomiting or fever, surgery blood loss or burns, very young or old age

List the seven major categories of nutrition and weight related objectives included in the publication Healthy People 2020.

1. chronic diseases 2. food safety 3. maternal infant and child health 4. food and nutrient consumption 5. eating disorders 6. physical activity and weight control 7. food security

food labels

1. common name of product 2. name and address of manufacturer 3. net contents in count, weight, or measure 4. nutrient contents 5. ingredients in descending order of predominance 6. warnings for allergens

List and differentiate between the six classes of nutrients found in food and briefly list their general functions within the body.

1. water - need more water than anything else. the body is constantly losing water through sweat, urination, and breathing, so it has to be constantly replaced. the body's cells cannot function without enough water. 2. carbs - energy supplying nutrient. 4 cal. 3. fat - AKA lipid, energy supplying nutrient. 9 cal. 4. protein - energy supplying nutrient, and it can also provide materials that form structures and working parts of body tissues. 4 cal. 5. vitamins and 6. minerals - act as regulators. assist in all body processes: digesting food, moving muscles, disposing of wastes, growing new tissues, healing wounds, getting energy from carbs fat and protein... they participate in every process needed to maintain life.

List carbohydrate dietary intake recommendations

130g daily minimum. 45%-65% of total calories should come from complex carb sources. added sugars should be limited to less than 10% daily cal. aim for half of grains being whole. fiber = 38g for men below 50, 30g for over 50. 25g for women under 50, 21g for over 50.

Identify practical ways to increase dietary intakes of potassium, calcium, magnesium, and iron while controlling or decreasing dietary intakes of sodium.

A diet supplying adequate vitamins, minerals, protein, carbohydrate, lipids, water, and calories are needed to grow, mature, and maintain bones and teeth

food group plan

AKA USDA eating patterns. a diet-planning tool that sorts foods into groups based on their nutrient content and then specifies that people should eat certain minimum numbers of servings of foods from each group.

Identify the factors considered in establishment of the protein DRI and calculate both the protein DRI and the safe protein intake range based on body weight.

Adults = 0.8-1.6 // strength and speed Athletes = 1.2-1.7 // endurance athletes = 1.2-1.4 10-35% of calories should come from protein. DRI recommends a normal mixed diet of animal and plant protein

incomplete protein

All plant products (including soy products) are considered to be incomplete protein sources; because they are missing one or more of the essential amino acids. -Fruits and oils are not considered to be sources of any type of protein. There are only tiny insignificant traces of protein in fruit. There is no protein at all in oils.

complete protein

Almost all animal products are considered to be complete protein sources because they contain all of the 9 essential amino acids, and most also contain all 20 of the amino acids. This means animal products are also sources of the conditionally essential amino acids.

In the event that Bentley ate his recommended number of servings within his USDA eating pattern but did not yet meet his calorie needs by 250 calories, which of the following could Bentley do?

Bentley could: decide not to eat anymore food that day, consume additional items such as fried fish, or consume more servings of items such as tossed salad, fresh fruit, slices of meat

phytochemicals

Chemicals in plant-based foods that are not nutrients but that have effects on the body.

osmosis

Diffusion of water through a selectively permeable membrane. water flows into more concentrated areas which dilutes the number of particles so that the area is no longer more concentrated and equalizes the osmotic pressure

Jack just drank a beer while he is waiting for his supper to finish cooking. Which of the following statements is least likely to be true of Jack?

If Jack's stomach is empty, then the alcohol will travel quickly to his small intestine where it will be absorbed quickly.

vitamin

Organic compound that the body needs but does not produce on its own. they are indispensable to life. only needed in minute amounts. noncaloric, tasteless. they help to drive cellular processes. two classes: water or fat soluble.

chyme

Partially digested, semiliquid food mixed with digestive enzymes and acids in the stomach.

toxicity

The ability of a substance to harm a living organism. -fat soluble vitamins A D E K - toxicities are likely from supplements but occur rarely from food. -water soluble vitamins B C- toxicities are unlikely but possible with high doses from supplements

wasting amino acids

The absorption of excessive amounts of the more "favored" amino acids results in the liver converting the excess amino acids into glucose, glycogen, and/or fat for potential energy use. This is considered "wasting" amino acids. -partially completed proteins are not held for completion at a later time, rather they are dismantled so amino acids can be made available to other proteins. if they aren't used soon, the amine groups are removed and excreted, and the needs that prompted the creation of that particular protein will not be met -conditions that cause wasting - Inadequate amount of energy available for body, Less than 130 grams of carbohydrate consumed, Excessive amount of protein (includes excessive amounts of amino acids) consumed, Too few essential amino acids consumed -preventing waste of amino acids - Consume an diet containing adequate calories and amounts of carb, fat, good quality protein, vitamins, minerals, and water

AMDR (Acceptable Macronutrient Distribution Range)

The values of carbohydrate, protein and fat, expressed as percentages of total daily calories, which provide adequate energy and nutrients while reducing the risk of chronic disease. -carbohydrate = 45%-65% -fat = 20%-35% -protein = 10%-35%

Describe the similarities and the differences between the USDA Eating Patterns' food groups and the Diabetes (and Weight Management Food) Lists. List common foods and/or beverages which do not fit into either or both of these food groups/food lists

USDA specifies portions of various foods within each food group that are nutritional equivalents and thus can be treated interchangably in diet planning. also lists key nutrients provided by foods in each group. Diabetes Weight Management Food Lists provides estimated grams of carb, fat, sat. fat and protein in standardized portions, as well as their caloric values. these are average gram values for whole groups of foods, so they can differ from values for individual foods. avoid solid fats - milk and meat fat, butter, cream cheese, our cream. added sugars - brown sugar, candy, honey, jelly, molasses, soft drinks, sugar, syrups

rickets

Vitamin D deficiency in children. abnormal growth of bone and manifested in bowed legs or knock knees, outward bowed chest, knobs on the ribs

diuretic

a compound, usually a medication, causing increased urinary water excretion; a "water pill"

body systems

a group of related organs that work together to perform a function. ex digestive, nervous

bone density

a measure of bone strength, the degree of mineralization of the bone matrix

Discuss how the suggestions provided in the Chapter 2 Controversy's The Final Word and Table C2-4 could be applied to everyday situations

a moderate approach is warranted. a lot of the arguments for phytochemicals can also be used against them. instead, take a no-nonsense approach and choose a wide variety of whole grains, legumes, nuts, fruits, and vegetables to receive health benefits these foods can offer.

Osteoporosis

a reduction of the bone mass of older persons in which the bones become porous and fragile. also known as adult bone loss.

DRI (Dietary Reference Intakes)

a set of five lists of values for measuring the nutrient intakes of healthy people in the U.S. and Canada. includes the EAR, RDA, AI, UL, AMDR. sets values for vitamins and minerals, carbohydrates, lipids and proteins, fiber, water and energy

Dietary Guidelines for Americans

a set of recommendations about smart eating and physical activity for all Americans. while DRI sets nutrient intake goals, Dietary Guidelines for Americans offer food based strategies for achieving them: follow healthy eating patterns across the lifespan, focus on variety nutrient density and amount, limit calories from added sugars and saturated fats and reduce sodium intake, shift to healthier food and beverage choices, and support healthy eating patterns for all.

coenzyme

a small organic molecule, such as a vitamin, that works with an enzyme to promote the enzyme's activity. many have B vitamins as part of their structure

Discuss challenges and solutions to a health-promoting diet.

a variety of whole foods eaten each day is an easy way to have a nutritious diet. however, 80% of our U.S. population eats too few servings of fruits and vegetables each day, and eat large amounts of processed foods. to be able to support good health, you should know more than the names of foods, but also their nutritional information and how to combine them to maintain a nutritious diet.

keratinization

accumulation of keratin in a tissue; a sign of vitamin A deficiency. The process by which cells form fibrils of keratin and harden.

ketones

acidic, water-soluble compounds produced by the liver during the breakdown of fat when carbohydrate is not available. if excessive ketones build up in the body, the body can enter acidosis (body's pH dropping below 7.35).

What are the issues and dangers of combining caffeine with alcohol?

alcohol is a depressant and caffeine is a stimulant. caffeine can mask the symptoms of intoxication and reduce fatigue. can lead to drinking far too much. FDA banned alcoholic drinks with caffeine to help prevent blackouts, alcohol poisoning, driving while intoxicated, etc.

limiting amino acid

an essential amino acid that is present in dietary protein in an insufficient amount, thereby limiting the body's ability to build protein. proteins make do with what they have, and if there isn't enough amino acid to build a particular protein then it will be dismantled so the other amino acids can be put to better use. limiting amino acid can cause protein malnutrition problems

linolenic acid

an essential polyunsaturated fatty acid of the omega-3 family

linoleic acid

an essential polyunsaturated fatty acid of the omega-6 family

glycerol (backbones)

an organic compound, three carbon long, of interest here because it serves as the backbone for triglycerides

thirst

an uncomfortable feeling that is caused by the need for something to drink

Using dietary recommendations, identify dietary sources of proteins. Determine the type of protein dietary sources that are best digested and absorbed (consider complete and incomplete proteins; animal or plant source; and if it is cooked or raw).

animal proteins provide most easily digestible proteins (over 90%), legumes (80-90%), grains and veggies are variable (70-90%). cooked with moist heat makes it more digestible

enzymes

any of a great number of working proteins that speed up a specific chemical reaction, such as breaking the bonds of a nutrient, without undergoing change themselves.

chemical digestion

begins in the mouth, where food is mixed with an enzyme in saliva that acts on carbs. digestion continues in stomach, where stomach acid and enzymes break down protein. progresses in small intestine, where the liver and gallbladder contribute bile that emulsifies fat, and the pancreas and small intestine donate enzymes that break down food to nutrients. process of breaking chemical bonds in ingested (consumed foods) and beverages into absorbable substances such as glucose, amino acids, and fatty acids.

Ralph, a 19-year-old man, has just eaten a meal containing a large amount of fat. As a result, hormonal messages will encourage sufficient amounts of __?__ to be released to work with the amount of fat consumed.

bile

nutrients are absorbed via two types of vessels:

blood capillaries and small lymph vessels. the capillaries lead to larger blood vessels that lead to the liver. the lymph in the lymph vessels carries most of the absorbed dietary fat to the large vein near the heart

Describe the stress response, its energy sources and blood flow distribution to the body during a stress response.

body's instinctive hormone and nerve mediated reaction to danger. metabolism speeds up, pupils dialate, muscles tense, breathing quickens and deepens, heart races, blood pressure rises, liver releases glucose, fat cells release fat, digestive system shuts down.

amino acids

building blocks of proteins. each has an amine group at one end, an acid group at the other, and a distinctive side chain. there are 20 unique forms of amino acids, 9 essential and 11 nonessential.

hormones

chemicals that are secreted by glands into the blood in response to conditions in the body that require regulation. these chemicals serve as messengers acting on other organs to maintain current conditions

mechanical digestion

chewing, mixing by the stomach, adding fluid, and moving the tracts contents via peristalsis. beginning in the mouth, the texture of food is altered by chewing, grinding, crushing foods with teeth, and adding saliva to easily pass food to the stomach. stomach and intestines then liquify food through various mashing and squeezing actions. as it moves through stomach, it becomes chyme. once it makes its way to large intestine (colon) its ready to be excreted.

sphincter

circular muscle surrounding and able to close a body opening

lipoproteins

clusters of lipids associated with proteins that serve as transport vehicles for lipids in the lymph and blood. major lipoproteins include chylomicrons, VLDL, LDL, AND HDL

nutrient

components of food that are indispensable to the body's functioning. they provide energy, serve as building material, help maintain or repair body parts, and support growth. the nutrients include water, carbohydrate, fat, protein, vitamins and minerals

proteins

compounds composed of carbon, hydrogen, oxygen, and nitrogen atoms, arranged into amino acids linked in a chain. Some amino acids also contain sulfur atoms. consist of some combination of 20 unique amino acids.

precursor

compounds that can be converted into vitamins if the body needs them

electrolyte

compounds that partly dissociate in water to form ions, such as the potassium ion and the chloride ion.

dietary antioxidant

compounds typically found in plant foods that significantly decrease the adverse effects of oxidation on living tissues. can neutralize free radicals - the major antioxidant vitamins are vitamin E, vitamin C, and beta-carotene. many phytochemicals are also antioxidants

diabetes food lists

developed for people with diabetes but can be used by anyone wanting to control calories. provides estimated grams of carb, fat and protein in standardized food portions and calorie values.

Nutrition and Disease

diet influences long term health through genetic inheritance. nutrition has little effect on some diseases and strong effect on others. diet relation (ordered from more diet related to less) - iron deficiency anemia, vitamin and mineral deficiencies, toxicities, poor resistance to disease // diabetes, hypertension, heart disease // adult bone loss (osteoporosis), cancer, infectious disease // down syndrome, hemophilia, sickle cell anemia

elemental diets

diets composed of purified ingredients of known chemical composition; intended to supply all essential nutrients to people who cannot eat foods. people can, but shouldn't, live on IV supplements alone for long periods of time. bacteria in the stomach and digestive organs grow weak without food, and they also send hormones to the body to offer physical and emotional comfort to the body

organs

discrete structural units made of tissues that perform specific jobs. ex - kidney, heart, liver

osteomalacia

disease marked by softening of the bone caused by calcium and vitamin D deficiency. symptoms include bending of the spine, and bowing of the legs

tap water

drinking water from the faucet or "tap", a piped supply

bottled water

drinking water sold in bottles

Describe the Mediterranean Diet and lifestyle

eating a large amount of fat (40%) but little heart disease. abundant in veggies, legumes, nuts and seeds, fruit, whole grains, fish and other seafood, and some cheeses and yogurt. limited red meat, added sugar, ultra processed food. the main fats in their diet come from extra virgin olive oil, olives, nuts and seeds. these foods are rich in monosaturated fat and and phytochemicals, and when used to replace butter, coconut oil, meats, leads to better health

Explain what is meant by the terms eating pattern, adequacy, balance, calorie control, moderation, and variety as applied to a nutritious diet.

eating pattern - a person's usual diet. constitute someone's complete dietary intake daily and over time. adequacy - consuming enough nutrients, other substances and calories to meet/support a person's needs. foods provide enough of each essential nutrient, fiber and energy. meets needs for today and a little goes towards meeting tomorrow as well. balance - consuming a number of servings from the five different groups of foods (veggie, fruit, protein, dairy, grain) in proportion to each other. No food group is excluded and no food group provides an excessive number of servings. calorie control - consuming sufficient calories (energy) to allow for weight maintenance and to allow for weight gain during periods of growth and development (such as seen during pregnancy and from birth to adulthood) moderation - consuming constituents if used (such as sugar, salt, saturated fat, caffeine, alcohol, etc.) within set limits without excess. variety - the selecting and consuming a wide selection of foods which is the opposite of a monotonous diet of a few foods consumed day after day. the foods chosen differ from one day to the next. Example - having a banana at breakfast, a pear at lunch, an apple for an afternoon snack

Explain how the USDA Eating Patterns can be used to plan a nutritious diet.

ensure that you consume adequate and balanced amounts of 2 dozen or so essential nutrients and hundreds of phytochemicals. by using the plan wisely and by learning about energy yielding ingredients, vitamins and minerals, you can achieve a nutritious diet.

major mineral

essential mineral nutrients required in an adult diet in amounts greater than 100 milligrams a day. also called macrominerals.

trace mineral

essential mineral nutrients required in the adult diet in amounts less than 100 milligrams per day. also called microminerals.

How many calories per gram does alcohol contain? Explain how alcohol consumption can lead to weight gain.

ethanol yields 7cal/g, body stores fat and rids toxic alcohol, leading to weight gain

List the functions of lipids in foods and in the body

fats in the body -provide energy fuel - provide 80-90% of the resting body's energy and much of the energy used to fuel muscular work -energy stores - chief form of stored energy -emergency reserve - fats serve as an emergency fuel supply in times of illness and diminished food supply -padding - fat protects the internal organs from shock, cushioning them with fat pads inside the body cavity -insulation - fats insulate against temperature extremes -cell membranes - fats form the major material of cell membranes -raw materials - lipids are converted to other compounds, such as hormones, bile, and vitamin D as needed fats in food -nutrients - provide essential fatty acids, fat-soluble vitamins, and other needed compounds -transport - carry fat-soluble vitamins A, D, E, K along with phytochemicals and assist in their absorption -provide energy -sensory appeal - fats contribute to taste and smell of foods -fats stimulate appetite -texture - make foods crisp, tender -satiety - contribute to feelings of fullness

trans fats

fats that contain any number of unusual fatty acids—trans-fatty acids—formed during processing.

simple carb

few if any nutrients, energy source only.

villi

fingerlike projections of the sheets of cells lining the intestinal tract. the villi make the surface area much greater than it otherwise would be

Discuss the information required to be on food labels and food label information which is voluntary. What is meant by Front-of-Package Shortcuts?

food packaging may include voluntary information. -nutrient claims - FDA approved food label statements that describe the nutrient levels in food. example - fat free, low sodium. RELIABLE -health claims - FDA approved food label statement in relation to disease/health related conditions. example - heart healthy, low sodium can help with elevated blood pressure. SOMEWHAT RELIABLE -Structure/function claims - unregulated statements permitted on food labels. requires no FDA approval, but must print disclaimer on label. NOT RELIABLE. -Front of package shortcuts - food industry groups are trying to make nutrition facts easily identified. trying to create standardized set of icons for consumers on front of box. problem - draws eye from ingredients and allergens

endosperm

food-rich tissue that nourishes a seedling as it grows. starch and small amount of protein

whole foods (basic foods)

foods considered to be the basis of a nutritious diet. milk and milk products, meats and similar foods such as fish and poultry, vegetables, including dried beans and peas, fruits, grains

whole food

foods considered to be the basis of a nutritious diet. milk and milk products, meats and similar foods such as fish and poultry, vegetables, including dried beans and peas, fruits, grains. these foods contain the most of their original vitamin content.

processed food

foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. Depending on the starting material and the process, a processed food may or may not be nutritious.

processed food

foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. Depending on the starting material and the process, a processed food may or may not be nutritious. these foods tend to lose a portion of their original vitamin content, amount lost varies by vitamin involved and extent of processing

enriched/fortified foods

foods to which nutrients have been added. If the starting material is a whole, basic food such as milk or whole grain, the result may be highly nutritious. If the starting material is a concentrated form of sugar or fat, the result may be less nutritious.

staple food

foods used frequently or daily - ex rice in Eastern and Southeastern Asia, potatoes in Ireland

peristalsis

forward, rhythmic muscular contractions that move food through the digestive system from the initial swallow to the anus. utilizes the tongue, esophagus, stomach and intestines

The liver converts excess energy-containing nutrients into?

glycogen and fat

Determine if drinking alcoholic beverages such as wine results in health benefits without risks.

good news - wine has phytochemicals in it which are known to be good for you, potassium can reduce inflammation and high blood pressure. bad news - the phytochemicals are poorly absorbed, alcohol can raise risk for cancer

refined

grains and grain products from which the bran, germ, or other edible parts of whole grains, have been removed; not a WHOLE grain. many refined grains are low in fiber and enriched with vitamins

whole grain

grains or foods made from them that contain all the essential parts and naturally occurring nutrients of the entire grain seed except inedible husk

A three-ounce serving of grilled salmon offers about the same amount of iron as a three-ounce serving of a fried hamburger patty. The serving of grilled salmon provides about 165 calories while the serving of the fried hamburger patty provides about 345 calories. The salmon is an example of _?_.

high nutrient density

HDL

high-density lipoprotein. pick up cholesterol from body cells and carry it away to the liver for disposal. contain a lot of protein.

antidiuretic hormone

hormone that prevents the kidneys from expelling too much water - keeps you from peeing constantly.

Explain the connection between the hydrogenation of oils and trans-fatty acids. Explain why hydrogenated oils would be used? Discuss the health concerns incurred by consuming foods containing trans-fats.

hydrogenation - the process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation -points of unsaturation in fatty acids are weak spots that are vulnerable to attack by oxygen damage. when the unsaturated points in the oils of food are oxidized, the oils become rancid and don't taste right. this is why cooking oils should be kept in airtight containers

hydrogenated oils

hydrogenation - the process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation -points of unsaturation in fatty acids are weak spots that are vulnerable to attack by oxygen damage. when the unsaturated points in the oils of food are oxidized, the oils become rancid and don't taste right. this is why cooking oils should be kept in airtight containers

Explain how the blood alcohol level can continue to rise after a person has passed out.

if a person drinks enough in a short amount of time before passing out, blood alcohol levels continue to rise as its absorbed. this anesthetizes the deepest brain centers that control breathing and heartrate, causing death

List the current typical U. S. diet concerns regarding nutrients and food groups. Explain how the Dietary Guidelines for Americans work as part of an overall U. S. dietary guidance system.

important needed nutrients by the current U.S. diet are undersupplied. eat far few nutritious foods from most food groups, too many calories, too much red and processed meat, refined grains, added sugars, sodium and saturated fat. if everyone followed Dietary Guidelines, people's energy and nutrient needs would fall into place.

Explain complementary proteins and apply this principle to diet planning.

incomplete plant protein sources work together to supply missing amino acids, thereby complementing one another. by doing this, you can be sure you are getting sufficient amounts and a good variety of amino acids. table shows you should pick foods from two or more categories of: grains, legumes, veggies, seeds/nuts

deficiency

lack or shortage of a functional entity, by less than normal or necessary supply or function.

Determine the differences between lactose intolerance and milk allergy. List the signs and symptoms commonly seen for each concern. Describe the dietary treatment plans including their nutrient goals for lactose intolerance and milk allergy.

lactose intolerance is insufficient production of lactase, the enzyme that breaks down lactose. this leads to not all the milk being digested. milk allergy is a sensitivity to protein in milk, namely casein. immune system is overwhelmed when consumed, allergic reaction varies in severity

chylomicrons

lipoproteins formed when lipids from a meal are combined with carrier proteins in cells of intestinal lining; transport food fats through the watery body fluids to liver and other tissues

A stress response demands lots of energy be released quickly into the blood flow in order for the body to respond rapidly to an issue. Where does this energy come from? Select all that apply.

liver glycogen stores, adipose fat stores

Explain the role of the stomach and the liver in the metabolism of alcohol. Determine which organ metabolizes the majority of alcohol once it enters into the body. Determine the length of time that the body needs to metabolize 1 standard drink.

liver is the primary site for alcohol metabolism. the max amount of blood alcohol a person's body can process is limited by the amount of ADH residing in the liver. stomach wall produces ADH that degrades some alcohol before it reaches the bloodstream. women make less stomach ADH than men, meaning women physically cannot drink as much as men.

LDL

low-density lipoprotein. transport cholesterol and other lipids to the tissues for their use. LDL are made from VLDL after they have donated many of their triglycerides to body cells. contain a lot of cholesterol.

Complete the following sentence making it a true statement. Hydrochloric acid does NOT ________.

make the stomach's chyme basic (alkaline)

food

medically, any substance that the body can take in and assimilate that will enable it to stay alive and to grow; the carrier of nourishment; socially, a more limited number of such substances defined as acceptable by each culture

Other than providing energy, list the uses of carbohydrates within the body

meet body's energy needs, feeds brain and nervous system, keep digestive system fit, keep body lean with calorie limits. play vital role in functioning of body tissues. primary energy for red blood cells, brain, nerve cells

Complete the following sentence making it a true statement. Absorption consists of __?__

moving nutrients across small intestinal cell membranes into blood or lymph

Define and apply nutrient density and calorie density

nutrient density - a measure of nutrients provided per calorie of food. a nutrient dense food provides vitamins, minerals, and other beneficial substances with FEWER calories calorie density - calories derived from food containing no nutrients. lots of calories and little nutrients. AKA empty calories. ex. - ice cream and milk both provide calcium, but ice cream has far more calories.

Explain how and with what the Daily Values are used. Daily Values are part of the DRI.

nutrient percentages of daily value are for a single serving of food, and they are based on the values for a 2,000 calorie diet. however, not everyone has a 2,000 calorie diet. daily values make it useful for comparing one food with another and less useful as nutrient intake targets for individuals

daily values

nutrient standards that are printed on food labels. Based on nutrient and energy recommendations for a general 2,000-calorie diet, they allow consumers to compare foods with regard to nutrients and calorie contents.

Describe the science of nutrition

nutrition is a young and fast growing science. because it is young, scientific findings often contradict one another. yet, many nutrition facts are known with great certainty. scientists ask questions and then design research experiments to test possible answers. researchers follow the scientific method and apply it to various research study designs.

Nutrition Facts

on a food label, the panel of nutrition information required to appear on almost every packaged food. -serving size with common measurements -number of servings per container -calories/calories from fat -nutrient amounts, some items have %DV (total fat, saturated fat, sodium, total carb, fiber, protein, cholesterol) -vitamins and minerals (vit. A, vit. C, calcium, iron) -ingredients and allergens

List beverage serving sizes for 1 standard drink for beer, wine, wine cooler, and hard liquor.

one standard drink is 0.6oz ethanol beer = 12 oz wine = 5oz wine cooler = 10 oz hard liquor = 1.5 oz

Discuss appropriate, safe use, and safety concerns of vitamin and mineral supplements. List the two USP supplement label symbol facts confirmed by an independent laboratory and the two items that the USP supplement label symbol does not confirm

only take supplements as advised by a physician. add only the nutrient needed for a temporary period of time, with progress being monitored. users who aren't being monitored can easily be excessive with their intakes

beta-carotene

orange pigment with antioxidant activity; vitamin A precursor made by plants and stored in human fat tissue. -food sources - dark green and dark yellow vegetables and fruits -serve as precursors for vitamin A, is an antioxidant that protects the macula from oxidative damage. macular degeneration is a form of blindness. -no known toxicity, however carotenoids are often stored in the layer of fat just under the skin.

bran

outer protective covering of the kernel. fiber rich

List the basic needs of body cells

oxygen, water, nutrients (carbs, fat, protein, vitamins and minerals), and energy (provided by the essential nutrients)

Explain the significance of behavioral change in improving a person's diet

people should be using nutrition information to improve their own diets and offer suggestions to help others. there are six stages of behavior change: 1. precontemplation - not considering a change, see no problems with current behavior 2. contemplation - admit that change might be needed, weigh pros and cons of the change 3. preparation - preparing to change behavior, setting goals, taking first steps 4. action - committing time and energy to making a change, following a plan 5. maintenance - striving to make new behavior a habit, incorporating it into daily life, striving to make it permanent. this stage can last for years. 6. adoption/moving on - former behavior is gone, new behavior is routine

other factors outside of nutrition affecting health

physical activity, sleep, stress, tobacco/alcohol/other substances, emotional/mental/psychological health

supplement

pills, liquids, or powders that contain purified nutrients or other ingredients.

supplements

pills, liquids, or powders that contain purified nutrients or other ingredients.

The healthy liver's involvement with alcohol includes all of the following except:

produce bile for alcohol's digestion

enriched

refers to the addition of nutrients to a refined food product. as defined by U.S. law, these terms mean that specified levels of thiamin, riboflavin, niacin, folate, and iron have been added ro refined grains and grain products. the terms enriched and fortified can refer to the addition of more nutrients than just these 5, read the label. not all refined grains are enriched.

Identify ways to determine the authenticity of nutrition information sources.

see if it came from a nutritionist, dietician, and fact check their degrees and credentials, find out what you can about the institutions that awarded the degrees, call your state's health licensing agency and ask if dieticians are licensed in your state. if they are ask if the person giving you advice is licensed.

how soluble fiber is digested

slows down digestion of starches and sugars and small intestine cells' absorption of monosaccharides. the transfer of the monosaccharides to the blood going to the liver is done at a slower gradual pace. the liver releases glucose to the blood, returning to the heart at a slower more gradual pace which in turn lessens the chance that the blood glucose level will rise rapidly (glucose spike) after eating or drinking items containing carbs. by having soluble fiber in diet, people with diabetes may more easily control blood glucose levels and avoid spikes.

Identify the main structure responsible for the majority of nutrient absorption. Identify which absorbed nutrients are initially transported by veins (circulatory system) or lymph vessels (lymphatic system).

small intestine is the main structure responsible for nutrient absorption. blood doesn't pick up fats, lymph does. blood transports everything else besides fat.

added sugars

sugars and sweeteners and syrups added to a food for any purpose, such as add sweetness or bulk or to aid in browning (baked goods). also carbohydrate sweetener, include concentrated fruit juice, glucose, fructose, high-fructose corn syrup, sucrose, and other sweet carbs. limit added sugars intake to less than 10% total cal.

naturally occurring sugars

sugars that aren't added to a food but are present in its original constituents, such as the sugars in fruit, or milk

water friendly substances

sugars, amino acids, water soluble vitamins, minerals, and water soluble medications are routed to liver after absorption

protein sparing action

the action of carbohydrate (and fat) in providing energy that allows protein to be used for other purposes. it alone can serve. extra complex carbs and modest protein are needed to build and supply larger muscles for athletes. provide additional energy, without them protein is not spared. -when body is in carb deficit, it will take protein from vital functions. carb stores prevent this, protein uses all of itself and has no stores

RDA (Recommended Dietary Allowance)

the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all (97%-98%) healthy people; a goal for dietary intake by individuals. uses solid experimental evidence. supports adequacy

EAR (Estimated Average Requirement)

the average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group. used in nutrition research, policy making, basis of RDA value

Bioavailability

the degree to which a nutrient is absorbed from foods and fluids and the degree to which a nutrient is used in the body

blood

the fluid of the cardiovascular system; composed of water, red and white blood cells, other formed particles, nutrients, oxygen, and other constituents

lymph

the fluid that moves from the bloodstream into tissue spaces and then travels in its own vessels, which eventually drain back into the bloodstream

peak bone mass

the highest attainable bone density for an individual, developed during the first three decades of life

UL (Tolerable Upper Intake Level)

the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. it is a middle range, too high or too low are insufficient. supports moderation. some nutrients lack UL values, doesn't imply that it is safe to consume at any amount, but there is insufficient data to establish a value.

germ

the nutrient-rich inner part of a grain

essential nutrient

the nutrients the body cannot make for itself (or cannot make fast enough) from other raw materials; nutrients that must be obtained from food to prevent deficiencies

urea

the principal nitrogen-excretion product of protein metabolism; generated mostly by removal of amine groups from unneeded amino acids or from amino acids being sacrificed for energy. Two ammonia fragments are combined with carbon dioxide to form urea.

circular folds

thousands of circular folds make possible the enormous surface area of the small intestine. allows for tons of absorption. the billions of cells on these folds only weigh 4-5 lbs total, yet they absorb enough nutrients to support all the other tissues in the body

microvilli

tiny, hairlike projections on each cell of every villus that greatly expand the surface area available and can trap nutrient particles and transport them into the cells

Explain how the body regulates glucose and how excess glucose is stored.

to handle excess carbs, body tissues shift to burning more glucose in place of fat, results in fat circulating the body. if this still doesn't accommodate the excess, liver has to handle because excess can harm other tissues

Describe the differences between the USDA Eating Patterns, the Diabetes and Weight Management Food Lists, and restaurants' "serving portions" as they relate to portion control

to help with portion control, you can use basic measurements to control portion size. ex. 1 cup cooked pasta = baseball. eating patterns and diabetes food lists offer calories in one serving so you know exactly how much you are getting. restaurants offer large portions, combat this by ordering half portions, only eating half and taking the rest home, splitting with a friend, ordering a child's portion

Absorption

to take in, as nutrients are taken into the intestinal cells after digestion; the main function of the digestive tract with respect to nutrients

Describe and distinguish between triglycerides, phospholipids, and sterols; giving significant food sources for each.

triglycerides - 95% of lipid family in foods and within the human body. made up of 3 fatty acids attached to a glycerol backbone. -phospholipids - is two fatty acids and a glycerol backbone and a phosphate group. has a hydrophilic head and hydrophobic tail that allows it to create the phospholipid bilayer, that acts as the cell membrane for cells. soluble in water and fat. also acts as an emulsifier (substance that mixes with both fat and water and permanently disperses the fat in the water, forming an emulsion. not essential - the body can make. food sources -mayo, salad dressing -sterol - have a structure similar to cholesterol. consist of interconnected rings of carbon atoms with side chains of carbon, hydrogen and oxygen. cholesterol serves as a material for making emulsifiers in bile, which is important for fat digestion. cholesterol is also needed for cell membranes . sterols are a major factor in the plaquing of the arteries in atherosclerosis, which causes heart attacks and strokes. not essential - the body can make. food ex - nuts, seeds, legumes

organic foods

understood to mean foods grown without synthetic pesticides or fertilizers

nutrients that need adjustments in the typical U.S. diet

undersupplied - vitamins A, C, D, E, folate, calcium, iron, magnesium, fiber, and potassium. oversupplied - saturated fat and sodium

AI (Adequate Intake)

uses RDA and educated guesswork. if the DRI is unable to generate an RDA, they will establish an AI. applies to the 2%-3%. supports adequacy

VLDL

very low density lipoprotein. lipoproteins that transport triglycerides and other lipids made in the liver to the body cells for their use

Identify the dietary antioxidants and discuss their function within the body.

vitamins C and E, and beta-carotene. beta carotene maintains vision, vitamin C does collagen synthesis and immunity, vitamin E protects cell membranes and regulates oxidation

fecal material

waste material remaining after digestion and absorption are complete, eventually discharged from the body

List the four routes which water routinely uses to leave the human body. Rank these routes from most to least in terms of water lost from the body.

water is lost through urine, sweating, exhaled breath, and feces.

soft water

water with a high sodium concentration

hard water

water with high calcium and magnesium concentrations

List the minerals and vitamins which are lost from the body because of alcohol

water, magnesium, potassium, zinc, calcium

List health concerns seen with excess protein intake.

weight loss, weight gain, heart disease, kidney problems, adult bone loss, cancer

ammonia

when an amino acid if used for energy, it must have its amine (NH2) group removed. the amine group is sent to the liver, where it is converted to ammonia (NH3). ammonia is very toxic to cells in the body, so the liver quickly converts ammonia into urea. if the liver is damaged or diseased and cannot do this, excessive amounts of ammonia can build up in the blood, which can cause coma and death

Identify practical ways to increase dietary intakes of vitamins A, D, E, C, and folate

whole basic foods provide a lot of vitamins. meats and dark leafy veggies have a lot of vitamins. include enriched and fortified food