Nutrition 2

folate def

*take before pregnant (600 micro g/day) --macrocytic anemia (red blood cell, cells can't divide, macrocyte) -birth defects associated with the neural tube (spina bifida)

Thiamin food

- fortified grains whole grains legumes, seeds, pork, ham

k tox

---thickens blood --increases risk of clots and stroke

proteins that are complementary

--Complementary proteins are proteins that come from plant sources and, when combined, form all the essential amino acids needed. They do not need to be consumed at the same time, but rather on the same day at least. Examples: tortillas + beans= high quality protein rice + lentils pita bread + hummus bread + peanut butter grains/nuts + legumes

Characterize foods in terms of protein amount and quality

--High quality= animal products- Beef, poultry and other foods that are common within the protein foods group provide the highest amount of protein (the most protein nutrient dense). -high quality proteins provide all essential aa in proportions that the body needs -Medium quality=legumes -Low quality=plant foods; does not provide all essential aa --Dairy also provides some protein as well.

Describe protein digestion

--digestion: No digestion occurs in the mouth. --strong acid produced by the stomach denatures (nitrogen taken off) proteins in food --this acid uncoils the protein's tangled strands so that molecules of the stomach's protein-digestive enzyme can attack the peptide bonds --when a protein reaches the small intestine, it is denatured and cleaved into smaller pieces-->amino acids, dipeptides, and tripeptides --enzymes on the surface of the small intestine's lining and within the absorptive cells split tripeptides and dipeptides, the intestinal cells absorb and transfer amino acids to the bloodstream

c food

-citrus, potatoes, green peppers, broccoli, fruits and veggies in general

vit c fun

-connective tissue --wound heal antioxidant

folate tox

-masks a B12 deficiency

b12 def

-nerve damage --folate can't build blood cells--folate supp can mask b12 def. -- pernicious anemia erriating of nerves to paralysis

explain why adequate amounts of all the essential amino acids are required for protein synthesis.

...

State the AMDR for protein

10-35% calories,

recommendations for fat intake from the AMDR (Acceptable Macronutrient Distribution Range)

20-35% of calories need to be from fats

Triglycerides (fatty acids)

3 fatty acids of differing lengths, a triglyceride is formed from 1 glycerol + 3 fatty acids

According to the RDA recommendation, how much protein should a 124 pound person consume each day? 35 grams 40 grams 45 grams 50 grams

45 gram

Vitamin A plays an important role in: Maintaining body linings Blood clotting Cell differentiation A and B A and C

A and C

Who would be most likely to develop pellagra? A person who consumes a mixed diet of meat and plant foods A person who does not consume meats and eats corn as their dietary staple A person who is vegetarian but consumes milk A and B B and C

A person who does not consume meats and eats corn as their dietary staple

Which is NOT a function of protein? Acts as an antioxidant Maintains fluid balance Can provide energy Supports growth

Acts as an antioxidant

Scientific evidence indicates that multivitamins are often necessary for all of the following EXCEPT: Athletes Pregnant women Chronic dieters Infants

Athletes

d tox

Beaded Ribs--Ca on ribs not in ribs, calcifcation of soft tissues, excessive thirst

Which is NOT associated with vitamin D deficiency? Rickets Osteoporosis Osteomalacia Beriberi

Beriberi

A Food

Beta Carotene (dark leafy green veg, deep orange fruits and veg) Directly vit. A from Milk, Eggs, and Liver

Describe celiac disease

Celiac Disease: an autoimmune response (not an allergy) Gluten is a protein You CAN'T have wheat, rye, barley, oats... --contamination (toasters, butter, peanut butter, rinsing pasta) You CAN have meats, vegetables, fruit, dairy --grains: rice, corn, soy, potato, tapioca, beans, quinoa, millet, buckwheat, arrowroot, amaranth, teff, flax, nut flowers *The villi are flattened in the small intestine **If you stop eating gluten, the villi will come back up Symptoms--stomach ache, osteoporosis, secondary lactose intolerance, stay injured, no growth Diagnosis-- Blood Test OR Biopsy (clip a piece of villi out and observe) ***A gluten-free diet must be followed for life

Which is NOT included in the recommendations for fat intake? Get 20-35% of calories from fat. Keep saturated fat intake less than 10% of total calories. Change the relative proportion of fats to increase omega-6 fats and decrease omega-3 fats. Include fatty foods like avocados, fatty fish, and nuts in the diet.

Change the relative proportion of fats to increase omega-6 fats and decrease omega-3 fats.

Sterols

Cholesterol is a sterol -produced by liver -no energy -only in foods of animal origin forms vitamin D

Lipoprotiens

Chylomicrons- Transports fatty acids from the small intestine to the liver = good VLDL- transports triglycerides from the liver to the body tissues where you want them = good LDL- transports cholesterol from liver to body tissues that don't want/need it (bad place for cholesterol to be) = bad HDL- takes extra cholesterol from cells where you don't want them back to liver = good

Which is NOT accurate about the lipid composition of the food(s)? Canola oil is a significant source of both monounsaturated fatty acids and omega-3 fatty acids. Olive oil is high in monounsaturated fatty acids. Coconut oil is high in polyunsaturated fatty acids. Beef and pork fats have mono- and poly-unsaturated fatty acids as well as saturated fatty acids.

Coconut oil is high in polyunsaturated fatty acids.

folate fun

DNA synthesis --new cell synthesis --cell division

Which is NOT a major category of lipids? Emulsifier Sterol Phospholipid Triglyceride

Emulsifier

Any disease that results in ________ malabsorption can bring about deficiencies of vitamins A, D, E, and K. Carbohydrate Protein Fat

Fat

Which is NOT a source of folate? Enriched cereal Raw spinach Cooked beans Grilled chicken

Grilled chicken

why plant oils are hydrogenated

Hydrogenation is when a hydrogen is added thus making the fat more saturated it is "more filled' with hydrogens). Plant oils are made more "hydrogenated" in the food industry to make the fat thicker or more solid.

Which of the following is NOT a function of vitamin C? It acts as an antioxidant It maintains ability to see in dim light It helps produce and maintain collagen It promotes iron absorption

It maintains ability to see in dim light

Which is NOT a health benefit associated with more dietary fats coming from omega-3 than omega-6 sources? Lower blood pressure Less formation of undesirable blood clots Reduce inflammation Longer endurance during exercise

Longer endurance during exercise

Describe the health benefits or problems associated with consuming saturated fatty acids

Means there are no kinks in the carbon chain...hence carbons are fully saturated by hydrogens. There are no double bonds. Solids at room temperature -found in fatty red meats -increase risk of cardiovascular disease -increase LDLs -coconut oil has the highest amount of saturated fat

Describe how to minimize nutrient losses during food storage and preparation

More Nutrient Loss: Cooking/intense heat strips food of many nutrients Air Light Acidity - Less Nutrient Loss Eating fresh from garden, or Freezing; Least nutrient loss.

Which part of an amino acid is excreted in the urine? Carbon Hydrogen Nitrogen Oxygen

Nitrogen

Describe the health benefits or problems associated with consuming cholesterol

Only found in Animal Products and the liver can produce it. LDL and HDL are not in cholesterol in foods...they are just the transporters in your body.

niacin def

Pellagra (4d's= dermatitis, diarrhea, dementia, death) poor- sick, rich not because got meat

List and describe the roles of protein in the body

Proteins help provide structure and movement, supply the building blocks to produce hormones and enzymes, help build antibodies, help transport substances, maintain fluid balance and acid-base levels, and help in the blood clotting process.

D def

Rickets: children (bow leg) --osteomalacia: adults (soft bones) malformed teeth, muscle spasms

c def

Scurvy-- --face rash --splotchy gums Bruise easily Black Leg --loose teeth

Which food contains cholesterol? Avocados Corn flakes Olives Shrimp

Shrimp

How can nutrient supplements be dangerous to overall health? They can cause muscles to grow at an unhealthy rate They can increase antioxidant activity The supplement may contain toxic levels of the nutrient it provides

The supplement may contain toxic levels of the nutrient it provides

Describe the health benefits or problems associated with consuming polyunsaturated fatty acids

There are multiple kinks in the carbon chain. Kinks come from double bonding of Carbons. Liquid at room temperature -corn oil, fish, nuts, sunflower -omega-3 (fish oils, flax seed oil, canola oil) lowers blood pressure, prevents clots, reduced inflammation -omega-6 (safflower, corn, soybean oil, vegetable oils -decrease LDLs and HDLs Trans-formation-doesn't kink (still has double bonds) Cist-formation- does kink (still has double bonds), form naturally in nature unlike trans fats

Describe the health benefits or problems associated with consuming monounsaturated fatty acids

There is a single kink in the carbon chain because there is a double bond between carbons. Less hydrogens are bonded to the carbons. Liquids at room temperature -olive oil, canola oil, peanut oil (COP) -decrease LDLs

Which aspect of vegetarian diets is correlated with lower heart disease risks? They are high in energy. They are high in EPA and DHA. They are low in fiber. They are low in saturated fat.

They are low in saturated fat.

Water Soluble Vitamins

Thiamin Riboflavin Niacin Folate Vitamin B6 Vitamin B12 Biotin Pantothenic Acid Vitamin C --absorbed into the blood travel freely/not stored readily extreted toxicites are unlikely but possible for supplements needed in frequent doses (1-3 days)

Calculate an individual's recommended protein intake (DRI)

To calculate protein amount find the person's weight in kg. (lbs/2.2) then multiply the weight in kg by 0.8. What to do with the excess? When amino acids can't be made into body proteins, nitrogen group would be excreted in urine, energy, fat, turned to glucose

The main function of vitamin K is: To act as an antioxidant in cell membranes To help absorb iron To help synthesize blood clotting proteins To influence body functions through gene regulation

To help synthesize blood clotting proteins

Describe the consequences of consuming too much or too little protein

Too Little: malnutrition, slow growth, impaired immune system, impaired nutrient absorption, impaired brain and kidney function, Diseases: Marasmus (described before, not enough protein or calorie intake combined--energy deficiency), Kwashiokor - Enough calories but not enough protein, causes fluid imbalances, especially in legs and stomach (when it's the legs known as edema) Too Much: insufficient evidence for UL, heart disease, kidney disease, bone loss, cancer

3 types of lipids

Triglycerides (fatty acids) Phospholipids: Sterols:

Identify the strengths and limitations of vegetarian and meat-containing diets. Identify nutrients of particular concern.

Vegetarian Diet vs Meat Diet: both can lack nutrients if not planned well vegintarian- low in saturated fats, Protein--Get a variety of vegetables Omega-3 Fats (fish)--obtained from flax Vitamin B12 (only from animal products)--take B12 supplement, or fortified foods such as some fortified soy milks where it is added as itself (basically putting the supplement in the milk) Vitamin D (dairy)--take supplement Calcium (dairy)--take supplement Zinc (red meat)--take multivitamin Iron (red meat)--bread sources

Fat soluble vitamins

Vit A,D,E,K absorbed like fats protein carriers stored in the liver and fatty tissues toxicities likely from supplements but occur rarely from food needed in peridic doses

Which vitamin cannot be absorbed when the intrinsic factor is lacking? Niacin Thiamin Vitamin B6 Vitamin B12

Vitamin B12

Which is true about complementary proteins? They are found mostly in meat products. They are low in calories. They must be eaten at the same meal. When combined they provide all the essential amino acids.

When combined they provide all the essential amino acids.

Vitamin E fun

antioxidant (protects cell membranes , regulates oxidation reactions, protects polyunsaturated fatty acids

describe the health implications of trans-fats

at is solid at room temperature and trans fat-free can also be <0.5g of trans fat so be careful. It is bad because it raises your LDL (Low density lipoproteins), which are the bad kind of lipoproteins that clot easily and can become "garbage", and lowers your HDL (High density lipoproteins). The HDLs help in the transporting of waste products to the liver thus leading to their excretion excretion.Consuming manufactured trans fat also increases tissue inflammation. chylomicrons= take fatty acids from the intestines to the liver -VLDL=transport triglycerides There is a good chart in the packet of how the "-DLs" work

E tox

augments effects of anticlotting med , thins blood!

Thiamin def

beri beri (prisoners) weak tingly fingers, fed garbage (bran)= better, edema, wenicke-korsakoff syndrome (achole abuse)

Lipid Absorption

bile shuttles lipids across watery mucus layer to absorbing surfaces on cells of intestinal villi; cells then extract lipids Small Intestine→ Blood→ Liver

A tox

bone dismantling cells causing reduced bone density and pain --birth defects --liver damage --spleen enlarge

pan acid fun

co needed in metab

niacin

co-enzyme for energy metabolism

vit b12

coeynzyme for new cell synthesis, maintains nerve cells B12 absorb requires-- --adequate stomach acid--intrinsic factor (IF)

identify foods likely to contain trans-fats

contained in foods like shortening, margarine, fried foods, and baked goods (the flaky texture)

ribo def

cracks in mouth, red swollen tounge if thiamin deficent probably riboflavin defient as weell

ribo food

dairy products, fortified flour (cereal, breads) , spinach, liver

riboflavin

destroyed by light, coenzyme for energy metabolism.

biotin def

dry skin, loss of appetite, depression, pain,

Thiamin fun

energy metabolism co enzyme

niacin tox

flushing, heart beat fast, low blood pressure, liver damage

b 12 food

food- animal products

K food

food--leafy greens, soybeans, canola oil -synthesized by intestinal bacteria

D food

food-milk, dairy, some fort foods sunlight, fish

Lipid Transport

glycerol and shorter-chain fatty acids pass directly through cells of intestinal lining to blood stream. lipoproteins help transport larger lipids in blood and lymph

c tox

gout, kidney stones, nausea, rashes

Phospholipids:

has a water soluble end and a fat soluble end with two fatty acids found in lipid bilayer of cell membranes; bile outermost layer of chylomicrons

Describe functions of fat in the body

insulate, energy (after glucose), cushion organs, cell membranes, nerves, hormones, nutrient storage (A D E K), cushioning, energy storage

pan acid def

intestinal distress, fatigue, hypoglycimia

Vitamin K

is necessary for blood to clot and for bone health. incorporating calcium into bone --bone mineralization -helps clot blood

explain nitrogen balance

is the comparison of nitrogen conditions in the body (remember, amino acids come with a nitrogen). The nitrogen balance can be described as either negative or positive: negative is when muscle/tissue is broken down or lost (i.e. when sick or injured) and positive is when muscle/tissue is added on (i.e. growth, exercise).children, pregnancy, exercise: body building ), Neutral: nothing special is happening as far as tissue growth or reduction, remains relatively the same.

Vitamin A Function

maintanance of cornea, epithelial cells, mucous membranes, skin, bone and tooth growth, reg of gene expression, reproduction imuunity.

E food

mayonnaise, canola oil, sunflower seeds, wheat germ

b6 food

meats, dried beans

biotin fun

metabolisms and synthesis

Vitamin D fun

mineralization of bones and teeth( raises blood calcium and phos by increasing absorption from digestive tract withdrawing calcium from bones, stimulating retetion from kidneys

niacin food

most meats, enriched cereal, dried beans

b6 tox

nerve damage very rare (supp could do it)

Identify who might benefit from multivitamin-mineral supplements and identify guidelines for selecting supplements

newborns: vitamin K, D elderly strict vegetarians: B12 alcoholics : B Vitamins people with nutrient deficiencies Some people with sickness or disease Communities with limited food variety Pregnant and lactating women depending on the vitamin. Particularly Iron. health that limits food intake or certain foods guidelines: no more than 100%, quality, no non vitamins, marketing i.e. "natural" unnecessary

Thiamin tox

none

b12 tox

none

biotin tox

none

robo tox

none

Describe the structure of proteins

protiens are formed by strands of amino acids. amino acids have an amine group, acid group and a side chain. amines can bond to acids

folate food

recommend supplement form (400 micro g/day) fort grains, dried beans, orange, green leafy average women intake--230 micro g/day should get 400

E def

red blood cell breakage, nerve damage

K def

risk hemorrhage, abnormal bone formation

recommendations for fat intake from the Dietary Guidelines for Americans USDA Food Pattern

saturated fat should be equal to or less than 10%. Cholesterol should be low, and trans fatty acids should be eliminated from a diet completely, and increase omega 3 intake.(not sure which goes where)

A def

skin deformed --infection --night blindness --blindness impared bone growth decayed teeth keratin lumps on skin impared immunity

Lipid Digestion

sometimes can start in the mouth where small (lingual lipase can break down only some small fats into diglycerides) chain fatty acid chains are broken down into small droplets, but fat digestion starts Mainly in small intestine where bile emulsifies into smaller pieces and then it can be broken down by enzymes in small intestine for absorption.

Describe functions of fat in foods

textures (flaky, smooth, crispy) essential fatty acids, satiety(feeling full), absorb nutrients

vit b6 fun

used in many reactions

pan acid tox

water retention

b6 def

weak, confused, hard to tell

biotin food

widespread

pan acid food

widespread