Nutrition final
what is the acceptable macronutrient distribution range for fat?
-20-35% of total calories, according to DRI
nourish
- to sustain with food or nutriment; supply with what is necessary for life, health, and growth
what is the Acceptable Macronutrient Range for Carbohydrates?
-45-65% of total calories
What is the scientific method?
-A logical, systematic approach to the solution of a scientific problem -observation: sunburn on face and shoulders/ applied SPF 5 sunscreen/outside 2 hours -hypothesis: expired sunscreen is less effective than up-to-date sunscreen -prediction: the sunburn is a result of using expired sunscreen -experimentation: put multiple sunscreens on with different expiration dates and get in the sun -conclusion: you still got sunburned in all sunscreened spots, so your hypothesis is wrong and you circle back for a new hypothesis
what is the AMDR?
-Acceptable Macronutrient Distribution Range -ranges of macronutrient intake that are associated with reduced risk of chronic disease, while providing recommended intakes of other nutrients
what is AI?
-Adequate Intake -they are established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy -similar to RDAs, can be used to set individual goals -different from RDAs in that they are established when evidence is insufficient to develop an RDA
what are the emotional and behavioral signs of anorexia?
-dramatic weight loss -Dresses in layers to hide weight loss or stay warm -Is preoccupied with weight, food, calories, fat grams, and dieting -Refuses to eat certain foods, progressing to restrictions against whole categories of food (e.g., no carbohydrates, etc.) -Makes frequent comments about feeling "fat" or overweight despite weight loss -Complains of constipation, abdominal pain, cold intolerance, lethargy, and/or excess energy -Denies feeling hungry -Develops food rituals (e.g., eating foods in certain orders, excessive chewing, rearranging food on a plate) -Cooks meals for others without eating -Consistently makes excuses to avoid mealtimes or situations involving food
how should people with diabetes eat carbs?
-eat the RIGHT AMOUNT of carbs -do not cut out or eat too much
What are electrolytes?
-electrically charged particles that help the body function normally -sodium, potassium, calcium, and magnesium
what is an important role for polysaccharides?
-energy storage -also provide structure (cellulose)
what are the different types and functions of proteins?
-enzymes: act as catalysts in biochemical reactions (speed reactions up) -hormones:long-distance chemical signals released by endocrine cells that control specific physiological processes such as growth, development, metabolism, and reproduction -amino acids
what is the significance of body fat distribution?
-it can help determine health risks and assist in creating an exercise and nutrition plan to maintain a healthy weight -excessive belly fat decreases insulin sensitivity, making it easier to develop type II diabetes. It may also negatively impact blood lipid metabolism, contributing to more cases of cardiovascular disease and stroke in patients with excessive belly fat
what are the issues with BMI?
-it does not distinguish between fat mass and fat-free mass -does not take age or gender into account (it is not intended to be an estimate of body composition)
what are the pros of using Body Mass Index to determine an individual's health risks?
-it is easy to do bc it only requires height and weight
what is the meaning of "average" in the definition of RDAs?
-it means that people should get that amount on average, over a period of days or weeks
are there deficiency diseases and or symptoms of lack of thiamin?
-lack of thiamin can cause weakness, fatigue, psychosis, and nerve damage -thiamin deficiency is most often seen in people with alcoholism- can lead to beriberi -in severe thiamin deficiency, brain damage can occur- korsakoff syndrome & wernicke disease
what hormone is released in response to high lipid levels?
-leptin acts like insulin and inhibits feeling of hunger
what are the health problems associated with too much body fat?
-type 2 diabetes: leads to heart disease, stroke, kidney disease, eye problems, nerve damage -high blood pressure: raises risk of heart attack, stroke, kidney disease, and death -heart disease: causes heart attack, heart failure, cardiac death -sleep apnea (irregular breathing while sleeping: raise risk of type 2 diabetes and heart disease -metabolic syndrome -fatty liver disease: liver failure -osteoarthritis -gallbladder disease -some cancers -kidney disease -pregnancy problems
what are the food sources of vitamin A?
-beef liver and other organ meats -fish such as salmon -green leafy veggies and other green, orange, and yellow veggies -fruits -dairy products -fortified breakfast cereals
what are the similarities between RDA and AI?
-both can be used as a goal for individual intake -both intended to cover the needs of nearly all persons in a life stage group -both types of values for children may be extrapolated from adult values if no other usable data is available
what are the minerals that play a major role in bone health?
-calcium, magnesium, and phosphorus
what 3 electrolytes play a role in bone health?
-calcium, phosphorus, and magnesium
what are the 6 classes of nutrients?
-carbohydrates (sugars, starch, fiber) -protein (amino acids) -fats (aka lipids) (triglycerides, phospholipids, sterols) -vitamins (Vitamin A, thiamin, riboflavin, niacin, Vitamin B6 or pyridoxine, folate or folic acid, panthothenic acid, biotin, vitamin b12, Vitamin C,D,E,K -minerals (iron, calcium, potassium, fluoride, sodium, zinc, iodine) -water
how does digestion begin in the mouth?
-chewing -salivary glands secrete saliva that contain enzymes *amylase: begins digestion of carbs *lipase: begins digestion of fats
what are the food sources of sterols?
-cholesterol is the most well-known sterol and is found only in animal foods but our liver makes a lot of cholesterol -many plant foods have sterols in them
what are the health risks associated with excessive vitamin B6?
-chronic administration of 1-6 g oral pyridoxine per day for 12-40 months can cause severe and progressive sensory neuropathy characterized by ataxia (loss of control of bodily movements) -painful, disfiguring dermatological lesions; photosensitivity; and gastrointestinal symptoms, such as nausea and heartburn
what does the stomach do during digestion?
-contains HCL -pepsin: digests proteins -lipase: digests fats -sends chime into the small intestine
up until the end of the first trimester, what is responsible for producing most of the estrogen and progesterone?
-corpus luteum -it initially supports the embryo -causes development of the placenta
what are the food sources of riboflavin?
-dairy products -eggs -green leafy vegetables -lean meats -organ meats, such as liver & kidneys -legumes -milk -nuts
are there deficiency diseases and or symptoms of lack of vitamin B6?
-deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis, and glossitis (swollen tongue), depression and confusion, and weakened immune function -low B6 concentrations can increase the risk of cancer, cognitive function, premenstrual syndrome, nausea and vomiting in pregnancy,
how are peptide bonds formed within amino acids?
-dehydration synthesis -the carboxyl group of the amino acid at the end of the growing polypeptide chain reacts with the amino group of an incoming amino acid, releasing a molecule of water
what are the risks of too much vitamin A?
-dizziness, nausea, headaches, coma, even death, birth defects -high amounts of beta-carotene causes yellow-orange skin
what is the role of genetics in weight regulation?
-dna does affect how much we weigh -about 60-70% of the risks of obesity are heritable ones -many many genes play role in obesity not just one
what is the connection between niacin and cardiovascular disease?
-doses of 1-3 mg of nicotinic acid per day has been a treatment option for low HDL and high LDL cholesterol and triglyceride levels
What percent of calories should come from fat in adults?
20-35%
what are the BMI classifications for obesity?
30.0 and above
how long does the average pregnancy last?
38.5 weeks 1st trimester: 0-13 weeks 2nd trimester: 14-26 weeks 3rd trimester: 27-38.5 weeks
What percent of calories should come from carbs in adults?
45-65%
EER vs. RDA vs. AMDR
-the EER is the total number of calories or total amount of energy and does not specify how much of a specific macronutrient is needed -the AMDR is a recommendation of % of calories from macronutrients, but does not ensure adequate total energy or even minimum RDA -the RDA for a specific macronutrient is the amount that you need to do things that can only be done by that macronutrient. it does not ensure adequate energy or an appropriate AMDR
nutrition
-the act or process of nourishing or being nourished; specifically: the sum of the processes by which a human takes in and utilizes food substances
Define calorie
-the amount of energy it would take to raise the temperature of one kilogram of water by one degree Celsius
what is body composition?
-the body's relative amount of fat-free mass and fat mass and is generally expressed as a total percentage of total body weight
basal metabolic rate
-the body's resting rate of energy expenditure -a number of calories you would need to survive if you weren't eating or moving around
what is indicated when there is an AI instead of RDA?
-the issuance of an AI is an indication that more research is needed to determine, with some degree of confidence, the mean and distribution of requirements for a specific nutrient
what is the function of carbohydrates?
-the only function is to provide energy (ATP) -
what is the primary structure of a protein?
-the simplest level of protein structure -the sequence of amino acids in a polypeptide chain
what is metabolism?
-the sum of all processes in the body -we specifically will be studying energy metabolism, or how our body makes usable energy from nutritents in our food
What are disaccharides?
-they form when 2 monosaccharides join together via a dehydration reaction reaction, condensation reaction or dehydration synthesis. in this process, the hydroxyl group of one monosaccharide combines with the hydrogen of another, releasing a molecule of water and forming a covalent bond known as a glycosidic link
why do lungs have to work harder during pregnancy?
-to oxygenate all the extra blood
what is UL's?
-tolerable upper intake levels -the maximum daily intake unlikely to cause adverse health effects -members of the gen pop should be advised not to routinely exceed the UL -does not apply to individuals under medical supervision
what is marasmus?
-too little calories and protein -starvation of the most severe form of undernutrition -extreme muscle and fat wasting -hair is dry and falls out -fatigue -inability to stay warm
What is Kwashiorkor?
-too little protein but enough calories -less common than marasmus -abdominal bloating -muscle wasting -changes in hair/skin -immune system decreased
how is a fruit culinarily classified?
A 'fruit' has a soft texture, tends to be either sweet or tart and is often enjoyed raw or in desserts or jams.
how is a vegetable botanically classified?
A 'vegetable' in botanical terms on the other hand, does not have a set definition but is more of a general term encompassing all other edible aspects of the plant, the roots, stems and leaves
Why is it important to eat grains, especially whole grains?
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Why is it important to eat vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
what are the energy-yielding nutrients and what are the non-energy-yielding nutrients?
Energy-yielding -carbs (4 cal/gram) -protein (4 cal/gram) -fat or lipids (9 cal/gram) non-energy-yielding -vitamins -minerals -water
what are the functions of vitamin A?
Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
the unit of measurement for energy is
calorie
how is a fatty acid considered to be saturated?
if there are only single bonds between neighboring carbons in the hydrocarbon chain -the thing the fatty acids are saturated with is hydrogen
what do villi and microvilli do during digestion?
increase surface area for absorption of all important nutrients
calorie density
refers to how much or how little calories a food has per weight (something has in one bite)
nutrient density
refers to how much or how little nutrients a food has per weight (something has in one bite)
what is glycogen?
the storage form of glucose
what are some botanical fruits that are culinarily considered vegetables?
tomatoes, peppers, avocado, olives, pumpkin, tomato, squash, cucumber, green peas, okra, chili peppers, and eggplants.
What is the quaternary structure of a protein?
two or more polypeptide chains joined (subunits)
what is other specified feeding and eating disorders?
was previously known as Eating Disorder Not Otherwise Specified (EDNOS) in past editions of the Diagnostic and Statistical Manual. The category was developed to encompass those individuals who did not meet strict diagnostic criteria for anorexia nervosa or bulimia nervosa but still had a significant eating disorder.
what role does insulin play in feeling full?
when insulin is released it will go and bind receptors in the hypothalamus and block these receptors to indicate to the brain and hypothalamus that u are full -if your [GLC] is not increased insulin will not be released not inhibiting the hypothalamus
how is a fatty acid considered to be unsaturated?
when the hydrocarbon chain has a double bond -if there is just one double bond in a fatty acid its monosaturated -if there are multiple double bonds its polysaturated
what becomes the primary hormone producer in the 2nd and 3rd trimesters?
-placenta
what is the AI for fiber?
14g/1000 calories
what are the BMI classifications for normal weight?
a BMI of 18.5-24.9
what are the BMI classifications for overweight?
a BMI of 25.0-29.9
what are the BMI classifications for underweight?
a BMI of below 18.5
What is bulimia nervosa?
a serious, potentially life-threatening eating disorder characterized by a cycle of bingeing and compensatory behaviors such as self-induced vomiting designed to undo or compensate for the effects of binge eating.
what is denaturation?
a structural change in a protein that results in a loss of its biological properties
what is a DRI?
-Dietary Reference Intake -the general term for a set of reference values used to plan and assess nutrient intakes of healthy people
are there deficiency diseases and or symptoms of lack of vitamin C?
-Anemia -Bleeding gums -Decreased ability to fight infection -Decreased wound-healing rate -Dry and splitting hair -Easy bruising -Gingivitis (inflammation of the gums) -Nosebleeds -Possible weight gain because of slowed metabolism -Rough, dry, scaly skin -Swollen and painful joints -Weakened tooth enamel -scurvy
what are the health benefits of fruit and vegetables?
-As part of an overall healthy diet, eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. -Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. -Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. -Adding fruit can help increase intake of fiber and potassium which are important nutrients that many Americans do not get enough of in their diet.
what are the water-soluble vitamins?
-B complex --thiamin (vitamin B1) --riboflavin (vitamin b2) --niacin (vitamin b3) -vitamin b6 (pyridoxine) --folacin (folic acid) --vitamin b12 (cyanocobalamin) --biotin --pantothenic acid -Vitamin C (ascorbic acid)
what are the warning signs of orthorexia?
-Compulsive checking of ingredient lists and nutritional labels -An increase in concern about the health of ingredients -Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products) -An inability to eat anything but a narrow group of foods that are deemed 'healthy' or 'pure' -Unusual interest in the health of what others are eating -Spending hours per day thinking about what food might be served at upcoming events -Showing high levels of distress when 'safe' or 'healthy' foods aren't available -Obsessive following of food and 'healthy lifestyle' blogs on Twitter and Instagram -Body image concerns may or may not be present
Why is it important to eat/drink dairy?
-Consuming dairy products provides health benefits — especially building and maintaining strong bones. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein
what are the health benefits of eating grains?
-Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. -Consuming whole grain foods that contain fiber, as part of an overall healthy diet, can support healthy digestion. -Eating whole grains, as part of an overall healthy diet, may help with weight management. -Eating grain products fortified with folate helps prevent neural tube defects when consumed as part of an overall healthy diet before and during pregnancy.
what is the DASH diet?
-Dietary Approaches to Stop Hypertension -DASH diet combined with decreased sodium levels have shown to additional benefits to blood pressure
what are the diagnostic criteria for binge eating disorder?
-Eating much more rapidly than normal. -Eating until feeling uncomfortably full. -Eating large amounts of food when not feeling physically hungry. -Eating alone because of feeling embarrassed by how much one is eating. -Feeling disgusted with oneself, depressed, or very guilty afterward. -Eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances. -A sense of lack of control over eating during the episode -The binge eating occurs, on average, at least once a week for 3 months.
what are the food sources of thiamin?
-Enriched, fortified, or whole grain products such as bread, cereals, rice, pasta, and flour -wheat germ -beef, steak, and pork -trout and bluefin tuna -egg -legumes and peas -nuts and seeds
what is an EER?
-Estimated Energy Requirement -an estimate of how many calories a person needs in one day -the average dietary energy intake that is predicted to maintain energy balance in a healthy, adult of a defined age, gender, weight, height, and level of physical activity consistent with good health. -There is no RDA for energy and the UL concept does not apply to energy bc both would result in weight gain
what are the nutrients in grains?
-Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). -Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease. Fiber is also important for proper bowel function. -The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. -Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Fortified whole and refined grain products, including many ready-to-eat cereals, are major sources of non-heme iron in American diets. -Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.
what diseases are linked to excessive body fat?
-Type II Diabetes Mellitus -Hypertension -Cancer -Cerebrovascular Disease (Stroke) -Cardiovascular Disease -Metabolic Syndrome -Lung Disorders ---Sleep Apnea ---Asthma -Musculoskeletal Diseases ---Osteoarthritis ---Gout -Gallbladder Disease -Pancreatitis -Non-Alcohol Fatty Liver Disease -Dementia -Psychological Problems and Quality of Life -Kidney Disease -Pregnancy Problems
what are the nutrients in protein?
-Meat, poultry, seafood, beans, peas, and lentils, eggs, and nuts, seeds, and soy products supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. -Some food choices in the Protein Foods Group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep saturated fat intake below 10% of daily calories, limit the amount of these foods you eat.
what are the nutrients of vegetables?
-Most vegetables are naturally low in fat and calories. (Sauces or seasonings may add fat and calories.) -Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C. -Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yucca. -Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. -Vitamin A keeps eyes and skin healthy and helps to protect against infections. -Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C helps your body absorb iron more easily.
what are the health benefits of protein?
-Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). -nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems. -EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.
what are the differences in RDA and AI?
-RDA's always use the same formula with the EAR and standard deviations, while AI calculations vary -less certainty about AI's -greater care is needed when using AI's. For most people, however, this shouldn't be an issue
what is an RDA?
-Recommended Dietary Allowance - the average daily level of intake sufficient enough to meet the nutrient requirements of nearly all (97%-98%) healthy people
what are the diagnostic criteria for bulimia?
-Recurrent episodes of binge eating -Recurrent inappropriate compensatory behavior in order to prevent weight gain, such as self-induced vomiting, misuse of laxatives, diuretics, or other medications, fasting, or excessive exercise
what is the diagnostic criteria of anorexia nervosa?
-Restriction of energy intake relative to requirements leading to a significantly low body weight in the context of age, sex, developmental trajectory, and physical health. -Intense fear of gaining weight or becoming fat, even though underweight. -Disturbance in the way in which one's body weight or shape is experienced, undue influence of body weight or shape on self-evaluation, or denial of the seriousness of the current low body weight.
what are the 3 components of energy expenditure (cals out)
-basal metabolic rate: amount of energy or calories to basically stay alive (most energy expenditure goes to this) -physical activity -thermic effect of food
what are the nutrients of dairy?
-The Dairy Group provides many nutrients including calcium, phosphorus, vitamin A, vitamin D (in products fortified with vitamin D), riboflavin, vitamin B12, protein, potassium, zinc, choline, magnesium, and selenium. -Calcium is used for building bones and teeth and in maintaining bone strength as you grow older. Dairy products are the main source of calcium in American diets. -Many people do not get enough potassium. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially dairy milk and yogurt, and fortified soy milk, provide potassium. -Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soy milk that are fortified with vitamin D are good sources of this nutrient. Other sources include some fish such as salmon, and other foods fortified with vitamin D. -Milk products that are consumed in their low-fat or fat-free forms provide very little saturated fat.
what are the diagnostic of pica?
-There are no laboratory tests for pica. Instead, the diagnosis is made from a clinical history of the patient. -Diagnosing pica should be accompanied by tests for anemia, potential intestinal blockages, and toxic side effects of substances consumed (i.e., lead in paint, bacteria or parasites from dirt).
why is meat not considered a source of carbohydrates?
-because at death, glycogen begins to turn to lactic acid which changes the pH of the muscle and contributes to the color change of purple to red that occurs in the hours and days after an animal is slaughtered
what are the fat-soluble vitamins?
-Vitamin A -Vitamin D -Vitamin E -Vitamin K
Where does usable energy come from?
-a compound in our body called ATP, adenine triphosphate
are there deficiency diseases and or symptoms of lack of niacin?
-a deficiency of niacin causes pellagra. the symptoms include: digestive problems, inflamed skin, and mental impairment
What are polysaccharides?
-a long chain of monosaccharides linked by glycosidic bonds
what is BMI?
-a measurement of height (m^2) and weight (kg) suggesting that a person's body weight should be proportional to his or her height
nutrient
-a source of nourishment, especially in food -something that we need in order to live
what are the food sources of pantothenic acid?
-animal proteins -avocado -broccoli, kale -eggs -legumes and lentils -milk -mushrooms -organ meats -poultry -white and sweet potatoes -whole-grain cereals -yeast
what are the functions of vitamin E?
-antioxidant, protects against free radicals -boosts the immune system -helps widen blood vessels and keep from clotting within them -cells use vitamin E to interact with each other and to carry out many important functions
food is:
-any nourishing substance that is eaten, drunk, or otherwise taken into the body (tube feeding, feeding into the veins) to sustain life, provide energy, promote growth, etc.
What are lipids?
-fats (triglyceride) and oils -tend to not be soluble in water
what are the food sources of vitamin D?
-fatty fish such as salmon, tuna small amounts: -beef liver, cheese, egg yolks -mushrooms -milk is fortified with vitamin D -is added to cereals, orange juice, yogurt, margarine -FROM THE SUN
what are the functions of fiber in the body?
-fiber cannot be broken down by the body -insoluble fiber adds bulk to your stools so you stay regular -soluble fiber helps lower cholesterol levels and can help improve blood glucose control
what are the examples of fibers?
-fiber provides structure to plants. humans do not make the enzyme cullulase needed to digest. -whole grains (mostly in outer layer of grain) -fruits and veggies -beans & peas -nuts & seeds
what are the food sources of vitamin B6?
-fish -beef liver, and other organ meats -potatoes and starchy veggies -fruit (other than citrus) -fortified cereals
why is fat needed?
-for healthy cellular function -energy -cushioning for vital organs -insulation -food flavor
what are the food sources of folic acid?
-fortified foods: bread, breakfast cereal, cornmeal, flour, pasta, masa flour, white rice -fruits and veggies: beans, leafy greens, asparagus, broccoli, peanuts, citrus fruits, orange juice
what are the food sources of vitamin C?
-fruits: cantaloupe, citrus fruits and juices, kiwi, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, and watermelon -veggies: broccoli, brussels sprouts, and cauliflower, green and red peppers, spinach, cabbage, leafy greens, sweet and white potatoes, tomatoes, winter squash -some cereals and other foods and beverages are fortified with vitamin c
what hormone is released when your stomach is empty?
-ghrelin (growl when hungry) tells hypothalamus we are hungry
what monosaccharides can be combined to form sucrose?
-glucose and fructose
How is high fructose corn syrup made?
-glucose atoms are rearranged to make the glucose isomer, fructose -scientists converted half of the glucose molecules to fructose -tastes similar to sucrose
what are the 3 processes glucagon can do to increase [GLC]?
-glycogenolysis: breaking down of glycogen -gluconeogenesis: convert amino acids into glucose -ketogenesis: fatty acids to ketone bodies (KB is energy only to be used by heart and brain)
what are the 3 processes insulin can do to decrease [GLC]?
-glycolysis: converts glucose to ATP -glycogenesis: formation of glycogen (energy to be stored short term in liver of muscle) -lipogenesis: producing lipids or fatty acids (long term storage in adipose tissue)
what are the food sources of vitamin K?
-green leafy veggies -vegetable oils -some fruits such as blueberries and figs -meat, cheese, eggs, and soybeans
what is the function of vitamin C?
-growth and repair of tissues in all parts of your body -form an important protein used to make skin, tendons, ligaments, and blood vessels -heal wounds and form scar tissue -repair and maintain cartilage, bones, and teeth -aid in the absorption of iron -it is an antioxidant, nutrients that block some of the damage caused by free radicals
what are energy-yielding nutrients?
-have the potential to be turned directly into ATP
what is type 2 diabetes?
-having too much glucose in the blood -more common form -cells in the body become more resistant to the effects of insulin so less glucose is taken up by the cells -B cells in the pancreas try to produce and release more insulin to overcome this resistence but overtime the body can not produce enough insulin and blood glucose levels remain high -liver also becomes more resistent to insulin which stops it from releasing stored glucose as a result the liver releases to much glucose into the blood- causing damage to blood vessels and organs in the body
What is type 1 diabetes?
-having too much glucose in the blood -the immune system produces antibodies that fight and destroy the insulin producing beta cells in the pancreas -patients always require insulin therapy
what are the functions of pantothenic acid?
-help the body break down and use food -required for making fatty acids -plays a role in the production of hormones and cholesterol
what are the functions of vitamin D?
-helps absorb calcium -muscles need it to move, nerves need it to carry messages between the brain and every body part -immune system needs it to fight off invading bacteria and viruses
what is the function of thiamin?
-helps the body's cells change carbs into energy -plays a role in muscle contraction and conduction of nerve signals -is essential for the metabolism of pyruvate
what is the function of niacin?
-helps the digestive system, skin, and nerves to function -important for converting food to energy
what are the functions of biotin?
-helps turn the carbs, fats, and proteins in the food you eat into the energy you need
in general, foods that have a __________ calorie density have a __________ nutrient density
-high, low (ex. cake or potato chips) -low, high (ex. Carrots or oranges)
What is bioavailability?
-how well the body can absorb/use the vitamin/mineral
what are the 5 ways that body composition can be assessed?
-hydrostatic weighing:This method attempts to measure the density of the body by using water displacement -skinfold measurements:: A method of measuring body composition by measuring the diameter of pinched skin at various sites on the body. -bioelectrical impedence:A method of measuring body composition by emitting a small electrical current through the body and using the amount of resistance encountered by this current to predict body fat content. -DEXA:A method of measuring body composition that uses low energy x-rays that also measure bone density. -air displacement:: A method of measuring body composition that measures the density of the body by using air displacement. -BMI:an index based on concept that weight and height should be proportionate. It is calculated by dividing weight by the height squared (weight/height2).
what is the part of your brain that determines if u are hungry or not?
-hypothalamus
what is the purpose of measuring waist circumference
-if most of your fat is around your waist rather than at your hips, you're at a higher risk for heart disease and type 2 diabetes
what are the functions of vitamin K?
-important for blood clotting and healthy bones
what the functions of vitamin B12?
-important for protein metabolism -helps in the formation of red blood cells -helps in the maintenance of the central nervous system
are there deficiency diseases and or symptoms of lack of vitamin D?
-in children: rickets, bones become soft and bend (rare) -in adults: osteomalacia, causing bone pain and muscle weakness
what can large doses of niacin cause?
-increased blood sugar (glucose) level -liver damage -peptic ulcers -skin rashes -even normal doses can cause flushing
what are the circulatory changes during pregnancy?
-increased blood volume 1-2L -increase in blood pressure and pulse
what are the risks of too much vitamin E?
-increases bleeding and serious bleeding in the brain
what are some characteristics of minerals?
-inorganic (elements that we need to incorporate in our body in order to live) -can't be destroyed -can be divided into 2 categories --electrolytes: contribute to fluid and pH balance --trace elements: needed in tiny amounts and perform a variety of activities
what 2 hormones control the availability of glucose throughout the body?
-insulin-regulates the storage of glucose -glucagon-regulates the release of glucose from storage
what reactions caused by insulin are reversible and which are irreversible?
-irreversible: glycolysis & lipogenesis -reversible: glycogenesis
what reactions caused by glucagon are reversible and which are irreversible?
-irreversible: ketogenesis -reversible: glycogenolysis and gluconeogenesis
what are the cons of using Body Mass Index to determine an individual's health risks?
-it can be inaccurate in scenarios like: overestimating body fat in athletes and others who have muscular build or may underestimate body fat in older people and others who have lost muscle -it alone is not an accurate assessment of disease risk
what are some characteristic of vitamins?
-organic: contain a carbon, -can be destroyed -some have precursors: beta-keratine is a precurser to vitamin A
what can affect bioavailability?
-other nutrients -prescription drugs
what is the secondary structure of a protein?
-local folded structures that form within a polypeptide due to interactions between atoms of the backbone -alpha helix and beta pleated sheets
what are the functions of fats?
-long term energy storage and insulation in animals -many vitamins are fat-soluble, meaning they must be associated with fat molecules in order to be effectively absorbed
are there deficiency diseases and or symptoms of lack of vitamin B12?
-low levels can cause anemia and pernicious anemia, loss of balance, numbness or tingling in the arms and legs, weakness
what are the macronutrients and micronutrients?
-macro: carbs, protein, fat, and water macros are usually recommended by grams per day -micro: vitamins and minerals micros are usually recommended by milligrams or even micrograms per day
what are the advantages and disadvantages of a high-protein diet?
-main principle is that protein rich foods are not easily broken down by the body and take more energy to digest than carb-rich food meaning you wont get hungry as fast -easy to follow and promotes more nutrient absorption -paleo diet -can lose important source of dietary fiber by cutting out grains and legumes -high protein leads to nitrogen production meaning smelly farts and constipation
what are the food sources of biotin?
-meat, fish, eggs, and organ meats -seeds and nuts -veggies such as sweet potatoes, spinach, and broccoli
state the ranges of essential body fat for men and women
-men: 2-5% -women: 10-13%
what are the food sources of niacin?
-milk -eggs -enriched bread and cereals -rice -fish -lean meats -legumes -peanuts -poultry
What are carbohydrates?
-molecules made up of one or more sugars -made of carbon, hydrogen, and oxygen in a ratio of roughly one carbon atom to one water molecule
what are amino acids?
-monomers that make up proteins -they share a basic structure -the R group is what determines which amino acid it is
what are the nutrients of fruits?
-most fruits are naturally low in fat, sodium, and calories. none have cholesterol -they are sources of many essential nutrients that many people dont get enough of, including potassium, dietary fiber, vitamin C, and folate -diets rich in potassium may help to maintain healthy blood pressure. fruit sources of K include bananas, prunes, dried peaches and apricots, cantaloupe, honeydew, melon, orange juice, jackfruit, guava, and kiwi -dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. fiber is important for proper bowel function - vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy and helps your body absorb iron more easily
what are the "compartments" of overall body weight?
-muscle tissue -essential fat -non-essential fat -bone -other (organs, etc.)
what are symptoms of vitamin D toxicity?
-nausea -vomiting -poor appetite -constipation -weakness -weight loss -confusion -disorientation -heart rhythm problems -damage to the kidneys
what is the function of iron?
-needed to make hemoglobin, what carries oxygen -maintain healthy cells, skin, hair, and nails
are there deficiency diseases and or symptoms of lack of riboflavin?
-not common in the US -symptoms of severe deficiency include: anemia, mouth or lip sores, skin disorders, sore throat, swelling of mucus membranes, growth failure
what are the health problems associated with too little body fat?
-nutritional deficiencies: causes osteoporosis or anemia -weakened immune system -fertility problems
what are non-energy-yielding nutrients?
-often help with the process of making ATP but do not serve as a compound that actually gets turned into ATP
malnourished
-opposite of nourished -does not have what they need for life, health, and growth
what are the food sources of vitamin B12?
-organ meats (beef liver) -shellfish -meat, poultry, eggs, milk, and other dairy foods -some breakfast cereals and nutritional yeasts -body absorbs animal sources of b12 much better than plant sources
what "evidence" do we use?
-peer-reviewed, scientific studies
how do you calculate the EER?
-prediction equations for normal weight individuals were developed from data on total daily energy expenditure measured by the doubly labeled water technique
What is the glycemic index?
-predicts how fast the body digests and absorbs food and how much your blood sugar will spike as a result
what does the liver do during digestion?
-produces bile
are there deficiency diseases and or symptoms of lack of pantothenic acid?
-rare -can cause a tingling feeling in the feet -no toxic symptoms
are there deficiency diseases and or symptoms of lack of vitamin A?
-rare in US -in young children and preg women can cause Xerophthalmia, inability to see in low light
are there deficiency diseases and or symptoms of lack of biotin?
-rare in US -thinning hair and loss of body hair; a rash around the eyes, nose, mouth, and anal area; pinkeye; high levels of acid in the blood and urine; seizures; skin infection; brittle nails; and nervous system disorders. Symptoms of biotin deficiency in infants include weak muscle tone, sluggishness, and delayed development.
what are the health concerns linked to low body fat?
-reproductive disorders (infrequent or missing menstrual cycles) -respiratory disorders -immune system disorders -circulatory disorders -premature death
what are the basic principles of the Health at Every Size approach?
-respect: celebrate body diversity, honor differences in size, age, race, ethnicity, gender, etc. -critical awareness: challenges scientific and cultural assumptions, value body knowledge and people's lived experiences -compassionate self-care: finding joy in moving one's body and being active, eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger and appetite while respecting the social conditions that frame eating options
what are the advantages and disadvantages of a calorie-restricting diet?
-safe and effective tool for weight loss if done correctly -weight watchers -need to think about the nutritional value of what you are eating also or it can cause heart problems, nutrient deficiencies and chronic health issues -CRON diet is good alternative to this diet
what can an essential fatty acid deficiency cause?
-scaly rash, decreased growth in infants and children, increased susceptibility to infection, and poor wound healing
What are monosaccharides?
-simple sugars -(CH2O)n -contain 3-7 carbon atoms -the 3 monosaccharides (glucose, fructose, galactose) are isomers of one another, having the same chem formula, C6H12O6, but differ in the organization of their atoms
what 2 electrolytes play a role in blood pressure?
-sodium and potassium
what are the examples of starches?
-starch is the storage form of glucose in plants -grains (refined and whole) -vegetables, especially starchy veggies (corn & potatoes) -beans & peas
what things to the FDA require on products before they can be sold?
-statement of identity: what the product is -net contents: weight measure -nutrition facts -ingredient & allergen statement: must be in order of weight so heaviest ingredient at beginning/ and must label the 8 most common allergens if they are present in food (milk, eggs, fish, etc -name and place of business
what is a starch?
-storage form of glucose in plants -is made up of a mixture of 2 polysaccharides, amylose and amylopectin
what does the gallbladder do during digestion?
-stores bile from the liver and releases it into the small intestine
how do vitamins differ from carbs, fats, and proteins
-structure: have their own singular structure -function: "helpers" -amount in our bodies and in food: milligram or microgram vs grams
what is the difference in subcutaneous fat and visceral fat?
-subcutaneous: fat located just below the skin -visceral: fat that lies deeper in the body surrounding the body's organs
what are the examples of sugars?
-sucrose (table sugar, sugar added to processed foods) -fructose (fruits and some veggies) -lactose (milk & yogurt)
What are the three disaccharides?
-sucrose = glucose + fructose -lactose = glucose + galactose -maltose = glucose + glucose
what are the advantages and disadvantages of low-carb diets?
-suggest carbs are bad -claims that when more carbs are taken in then burned off the liver converts them to fats, but for most healthy people carbs are broken down to glucose and transported to the cells for energy, excess is turned to glycogen -types of carbs u eat do matter -cutting out carbs and sugar can lead to constipation, dry mouth, bad breath, fatigue, dizziness, and nausea -tend to lose weight faster, but is usually just water weight which comes back -south beach, atkins, or zone diets
why is estrogen necessary during pregnancy?
-suppresses FSH + LH which keeps from ovulation during pregnancy -growth of fetal organs -stimulates maternal tissue growth (mammary glands, uterus)
what are the food sources of triglycerides?
-unsaturated: avocado, olive oil, nuts, fish -saturated: milk, butter, cream -trans: cake, donuts
what are the food sources of vitamin E?
-veggie oils such as wheat germ, sunflower oil -nuts and seeds -green veggies provide some -added to cereals, fruit juices, margarines and spreads
are there deficiency diseases and or symptoms of lack of vitamin K?
-very rare -can cause bruising and bleeding problems -reduce bone strength and increase risk of osteoporosis
are there deficiency diseases and or symptoms of lack of vitamin E?
-very rare in healthy people -linked to certain diseases in which fat is not properly digested or absorbed such as crohn's disease, cystic fibrosis -deficiency can cause nerve and muscle damage and weakened immune system
what are the differences between water-soluble and fat-soluble vitamins?
-water absorbed into the blood -fat absorbed into the lymph (in adipose tissue) -water is not stored in large amounts (except B12 and B6) -fat is stored in fairly large amounts -water is easily excreted in the urine making it harder to reach toxic levels -fat is not so easy to secrete so easier to reach toxic levels -water develop deficiencies in shorter amounts of time -fat takes longer to develop a deficiency
what is the function of riboflavin?
-works with the other B vitamins -important for body growth and red blood cell production -aids in the release of energy from proteins
how much folic acid is recommended for women of childbearing age?
0.4 mg per day
what is the RDA for protein for adults?
0.8-1g/kg of body weight per day
What percent of calories should come from protein in adults?
10-35%
what is the acceptable macronutrient distribution range for protein?
10-35% of all total calories
what is the RDA for total carbs for adults?
130g
how can you remember the fat-soluble vitamins?
ADEK (A-deck) vitamin A,D,E,K
what are the health benefits of dairy?
Calcium and vitamin D are important nutrients at any age. Intake of dairy products that contain these nutrients help to: -Improve bone health especially in children and adolescents, when bone mass is being built. -Promote bone health and prevent the onset of osteoporosis in adults, most of whom do not get enough of these nutrients.
what are the emotional and behavioral signs of BED?
Evidence of binge eating, including disappearance of large amounts of food in short periods of time or lots of empty wrappers and containers indicating consumption of large amounts of food. Appears uncomfortable eating around others Any new practice with food or fad diets, including cutting out entire food groups (no sugar, no carbs, no dairy, vegetarianism/veganism) Fear of eating in public or with others Steals or hoards food in strange places Creates lifestyle schedules or rituals to make time for binge sessions Withdraws from usual friends and activities Frequently diets
what are the functions of folic acid?
Folic acid (which is apart of the B-complex) is needed to reduce birth defects in unbron babies (helps prevent neural tube defects) and to form healthy red blood cells
Why is it important to choose a variety of choices from the Protein Foods Group?
Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry.
what are the "good" cholesterol?
HDL (high density lipoprotein)
why do researchers suggest to avoid a fructose heavy diet?
Fructose produces triglyceride fats, which can harm the liver and build up plaque in your arteries. Eating too much of it can put you at risk for cardiovascular events, such as a stroke, and raise your cholesterol. That means a fructose-heavy diet could have the same effect as a diet filled with high-fat processed foods. Researchers have also found that flooding the liver with fructose causes the pancreas to release excess insulin. Some cancer cells appear to have receptors for these insulin signals, allowing the tumor to consume the sugar — which could help the cancer spread.
Describe hydrolysis
Long carbohydrates are broken into monomers through the addition of water molecules between the subunits. Hydrolysis uses a water molecule to break a bond between polymers, adding a hydroxyl group to one end and a hydrogen to another.
what is caused by low blood glucose concentration?
hypoglycemia
what are the emotional and behavioral signs of bulimia?
In general, behaviors and attitudes indicate that weight loss, dieting, and control of food are becoming primary concerns Evidence of binge eating, including disappearance of large amounts of food in short periods of time or lots of empty wrappers and containers indicating consumption of large amounts of food Evidence of purging behaviors, including frequent trips to the bathroom after meals, signs and/or smells of vomiting, presence of wrappers or packages of laxatives or diuretics Appears uncomfortable eating around others Develops food rituals (e.g. eats only a particular food or food group [e.g. condiments], excessive chewing, doesn't allow foods to touch) Skips meals or takes small portions of food at regular meals Disappears after eating, often to the bathroom Any new practice with food or fad diets, including cutting out entire food groups
what happens when a protein is denatured?
If the temperature or pH of a protein's environment is changed, or if it is exposed to chemicals, these interactions may be disrupted, causing the protein to lose its three-dimensional structure and turn back into an unstructured string of amino acids. When a protein loses its higher-order structure, but not its primary sequence, it is said to be denatured
what does the small intestine do during digestion?
It absorbs nutrients through the lining of the intestinal walls
what is considered "bad" cholesterol?
LDL (low density lipoprotein) high levels cause risk of heart attacks and strokes
what do messenger proteins do in the body?
Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs.
what are the physical signs of bulimia?
Noticeable fluctuations in weight, both up and down Body weight is typically within the normal weight range; may be overweight Stomach cramps, other non-specific gastrointestinal complaints (constipation, acid reflux, etc.) Difficulties concentrating Abnormal laboratory findings (anemia, low thyroid and hormone levels, low potassium, low blood cell counts, slow heart rate) Dizziness Fainting/syncope Feeling cold all the time Sleep problems Cuts and calluses across the top of finger joints (a result of inducing vomiting) Dental problems, such as enamel erosion, cavities, and tooth sensitivity Dry skin Dry and brittle nails
what are the physical signs of BED?
Noticeable fluctuations in weight, both up and down Stomach cramps, other non-specific gastrointestinal complaints (constipation, acid reflux, etc.) Difficulties concentrating
what are the benefits of oils?
Oils are fats that are liquid at room temperature, like vegetable oils used in cooking. They come from many different plants and from fish. Oils are not a food group, but they provide you with important nutrients such as unsaturated fats and vitamin E. Choosing unsaturated fat in place of saturated fat can reduce your risk of heart disease and improve "good" (HDL) cholesterol levels. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats.
how does food move through the GI tract?
Peristalsis: wavelike muscular contractions of the GI tract that push the contents
What is systolic blood pressure?
Pressure in arteries/left ventricle when ventricles are at maximally contracted. Top number average: 90-120 mm hg
What does the large intestine do during digestion?
Reabsorbs water and stores and eliminates undigested food
what are the physical signs of anorexia?
Stomach cramps, other non-specific gastrointestinal complaints (constipation, acid reflux, etc.) Difficulties concentrating Abnormal laboratory findings (anemia, low thyroid and hormone levels, low potassium, low blood cell counts, slow heart rate) Dizziness Fainting/syncope Feeling cold all the time Sleep problems Menstrual irregularities—amenorrhea, irregular periods or only having a period while on hormonal contraceptives (this is not considered a "true" period)
What is atherosclerosis?
The build-up of fats, cholesterol, and other substances in and on the artery walls.
What is orthorexia?
The term 'orthorexia' was coined in 1998 and means an obsession with proper or 'healthful' eating. Although being aware of and concerned with the nutritional quality of the food you eat isn't a problem in and of itself, people with orthorexia become so fixated on so-called 'healthy eating' that they actually damage their own well-being.
what is the tertiary structure of a protein?
The overall three dimensional shape of a protein formed shape as the secondary structures fold in on themselves
what do transport/storage proteins do in the body?
These proteins bind and carry atoms and small molecules within cells and throughout the body.
what do structural components do in the body?
These proteins provide structure and support for cells. On a larger scale, they also allow the body to move.
how is a fruit botanically classified?
a 'fruit' is the seed-bearing product that grows from the ovary of a flowering plant or, in other words, a fruit is the plants' way of spreading its' seeds. A botanical fruit would have at least one seed and grow from the flower of the plant
what are the functions of vitamin B6?
Vitamin B6 in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, with involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism. Both PLP and PMP are involved in amino acid metabolism, and PLP is also involved in the metabolism of one-carbon units, carbohydrates, and lipids. Vitamin B6 also plays a role in cognitive development through the biosynthesis of neurotransmitters and in maintaining normal levels of homocysteine, an amino acid in the blood. Vitamin B6 is involved in gluconeogenesis and glycogenolysis, immune function (for example, it promotes lymphocyte and interleukin-2 production), and hemoglobin formation
how is a vegetable culinarily classified?
a 'vegetable' usually has a tougher texture, tastes blander and often requires cooking in dishes like stews, soups or stir-fries
in general what 2 things denature proteins?
acid and heat
what do proteins break down into?
amino acids
what is evidence-based practice?
an approach to health care wherein health practitioners use the best evidence possible, i.e., the most appropriate info available, to make decisions for individuals, groups, and populations
What is anorexia nervosa?
an eating disorder characterized by weight loss (or lack of appropriate weight gain in growing children); difficulties maintaining an appropriate body weight for height, age, and stature; and, in many individuals, distorted body image.
what is pica?
an eating disorder that involves eating items that are not typically thought of as food and that do not contain significant nutritional value, such as hair, dirt, and paint chips.
metabolism is the balance of what 2 things?
anabolism (building up) and catabolism (breaking down)
what are the core principles of mindful eating?
being aware of the nourishment available through the process of food preparation and consumption, choosing enjoyable and nutritious foods, acknowledging food preferences nonjudgmentally, recognizing and honoring physical hunger and satiety cues, and using wisdom to guide eating decisions.1
what do antibodies do in the body?
bind to specific foreign particles, such as viruses and bacteria, to help protect the body.
what does fat-free mass include?
bones, muscles, ligaments, body fluids, and other organs
what is the first part of protein digestion?
denaturation
obesity definition
excessive accumulation of body fat and can be defined as a more serious degree of being overweight
what is nonessential fat?
fat above the minimal amount
What do fats break down into?
fatty acids and glycerol
out of sucrose, glucose, and fructose which is shown by the glycemic index to spike your blood sugar the least?
fructose
what is the preferred fuel source for many body cells?
glucose (a simple sugar)
What 2 monosaccharides make up lactose?
glucose and galactose
What 2 monosaccharides make up maltose?
glucose and glucose
What are the three monosaccharides?
glucose, fructose, galactose
what is hypertension?
high blood pressure 140/90
what is caused by high blood glucose concentration?
hyperglycemia (diabetes)
What are the trace elements?
iron, zinc, fluoride, iodine, sulfur, chlorine, copper, manganese, molybdenum, and selenium
what is binge eating disorder?
is a severe, life-threatening, and treatable eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort); a feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and not regularly using unhealthy compensatory measures (e.g., purging) to counter the binge eating.
what is avoidant restrictive food intake disorder?
is similar to anorexia in that both disorders involve limitations in the amount and/or types of food consumed, but unlike anorexia, ARFID does not involve any distress about body shape or size, or fears of fatness.
what does fat mass include?
it is limited to fat tissue
What does glucagon do?
it is released in response to blood glucose concentration dropping to increase it
what does insulin do?
it is released in response to spike in blood glucose concentration to lower it by storing glucose in another form
What are the 2 essential fatty acids?
linoleic (omega-6 fatty acid) a-linolenic (omega - 3 fatty acid)
everything else on food labels besides what the FDA requires would be considered:
marketing
What is diastolic pressure?
pressure in the arteries during cardiac relaxation average: 60-80 mm hg
what does the pancreas do during digestion?
produces -amylase: digests carbs -lipase: digests fats -trypsin & chymotrypsin: digests proteins
where can glucose come from?
protein, carbohydrates, or glyceride backbone of lipids
What do carbs break down into?
simple sugars
What form are saturated fats at room temperature?
solid
what are the food sources of phospholipids?
soy or eggs -is used as an emulsifier
What are the four polysaccharides?
starch (amylose, amylopectin) and fiber (cellulose) and glycogen = made of glucose
what are the food sources of carbohydrates?
starch, fiber, and sugars
what does the anterior pituitary do during pregnancy?
stimulates thyroid gland to increase metabolism and increase appetite
what does the DRI recommend of sugar?
that no more than 25% of calories come from added sugars due to the risk for decreased micronutrient intake in some populations
overweight definition
the accumulation of non-essential body fat to the point that it adversely affects health
what is essential fat?
the minimal amount of fat necessary for normal physiological function