Nutrition Test #1

What counts as accessory organs?

(help w digestive process but food does not pass through them) - pancreas, liver, gallbladder

What is Satiety?

(when foods help you feel full) - fats helps you feel full

What are MyPlate Guidelines?

- Make half your plate fruits and veggies - focus on whole fruits - Vary your veggies - Make half your grains whole grains - Vary your protein routine - Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions) - Choose food and beverages with less added sugars, saturated fat, and sodium

What is the Estimated Average Requirement (EAR)?

- amount of a nutrient that meets the needs of 50% of healthy people for a particular life-stage/sex group develop physiological marker that reflects proper function

What is Estimated Energy Requirement (EER)?

- average daily energy intake that meeds the needs of a healthy person who is maintaining his or her weight

What is the primary role of the digestive system?

- breakdown - absorb - Eliminate

How does Ingredient List Order work?

- goes from most used ingredient to least used ingredient (by weight)

What are recommended dietary allowances (RDAs)?

- meets the nutrient needs of nearly all (97-98%) healthy individuals - First EAR is determined, then there is a margin of safety

What are the secretory cells of a gastric gland?

1. Mucous cell 2. Chief cell 3, G cell 4. Parietal cell

What is a normal period of constipation?

3x/day to 3x/week is normal

What is a hypothesis?

An educated guess

What is the large intestine?

Any solid food not absorbed into the blood is sent to the large intestine, a wider tube. waste and water are stored in the large intestine. Parts of it are the cecum, ascending colon, transverse colon, descending colon, sigmoid colon, rectum (last section of the LI), and anus GI tract is a hollow muscular tube that extends 16 feet in length! - under normal circumstances, very little carbohydrate, protein, or far escapes the small intestine - stores leftover materials that were not passed through the small intestine, macrobiotics,

Third phase of digestion

As the chyme moves, bile from the liver and digestive enzymes from the pancreas empty into the duodenum to aid in digestion. Chyme not absorbed in the small intestine enters the large intestine. As it passes through the cecum, ascending colon, transverse colon, descending colon, and the sigmoid colon (all parts of the LI), water and salt are absorbed and chyme is converted into feces.

What are Limitations of Observational Studies?

Cannot establish "causality" Rely on participants remembering lifestyle practices I can't even remember what I ate 3 days ago "Healthy user bias" - healthy lifestyles are interrelated, must account for them as best you can! (measuring excersize in addition to diet)

What is a dietary reference intake?

DRIs are the current standard for measuring nutritional adequacy and is composed of four reference values

What is Adequate Intake (AI)?

Dietary recommendations that assume population average daily nutrient intake are adequate bc no deficiency diseases are present

Go through the first phase of digestion

Digestion begins in the mouth. Salivary glands near oral cavity secrete saliva which begins chemical digestion and keeps food moist. MASTICATION - breaking down food. Soft palate near roof of mouth keeps food from entering the nasal cavity, and food is pushed through the pharynx (throat) and the Epiglottis which prevents food entry into the respiratory system. Food enters the esophagus which connects the pharynx to the stomach. The food mass (now called a Bolus) travels down into the tube bc of peristalsis (voluntary muscle movements within the tube).

How do we make every bite count?

Emphasize: - veggies - beans, peas, lentils - fruits (whole fruits, not juice) - fat-free/low-fat dairy - grains (at least half of them whole grain) - Lean protein - oils from seafood, veggies, nuts

Second phase of digestion

Entering the stomach, folds in the stomach wall (rugae) allow for expansion as the stomach fills. Stomach cells secrete hydrochloric acid, pepsinogen and various regulatory hormones that allow you to digest. Muscular contractions churr its contents and mix it with the fluids to form a thick liquid called chyme. Chyme exits the stomach through the pyloric sphincter and enters the small intestine.

Top 7 leading causes of death for Americans, 2015?

Heart disease Cancer Stroke Alzheimer's disease Diebetes Kidney disease

What are Limitation of experimental studies?

Limited insight Small sample sizes Homogenous cohorts (e.g. only male or female) Very controlled setting (how do we know one variable is important in the real world)

What are Acceptable macronutrient distribution ranges?

Ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of micronutrients and may reduce the risk of certain diet-related chronic diseases.

What is Olfacation?

Sense of smell. contributes to the ability to taste food. Chemicals released into the air from chewing food signals the two OLFACTORY BULBS which tells the brain what's going on

What has changed about nutrition labels?

Servings larger; bolder type - Serving sizes updated - Calories are in a larger font - Updated daily values, play off of RDA's on an individual to eats <>2,000 calories a day - Needs to include all added sugars - Change in nutrients required - Actual amounts of Vitamins and minerals declared - New footnote at the bottom of the label.

What are some functions of enzymes?

Some enzymes help us to build stockpiles of stored nutrients when we have too much of them. They can build chains of glycogen in the liver (from glucose molecules), other enzymes can pull nutrients from storage when we need them.

What is an nutrient dense food?

Spinach, low-fat milk, veggies, low-fat milk, fruits, lean meats, whole grain cereal

What fruit has the most vitamin C?

Strawberries have more Vitamin C than Oranges!!

Final phase of digestion

The rectum stores feces until nervous stimulation initiates the defecation reflex resulting in elimination through the anal canal.

What is ulcerative colitis?

Ulcerative inflammatory bowel disease, just in the LARGE intestine. ppl develop ulcers in the mucosa of the colon and rectum

Micronutrients

Vitamins and minerals bc the body needs very small amounts of them to function properly

What is bioavailability?

amount of a particular nutrient that can be effectively digested, absorbed, and used by the body - Important when determining the true nutritional value of foods. Affected by: - dietary factors, how food was processed and prepared, other foods and nutrients consumed around same time - psychological factors,

Energy dense foods

amount of energy (kcal) a food provides per given weight (grams) of the food. Ex: energy dense food has a kcal-to-weight ratio of 4.0 or higher. Fat supplies the most energy per gram.

What are energy dense foods?

amount of energy (kcal) a food provides per given weight (grams) of the food. Ex: energy dense food has a kcal-to-weight ratio of 4.0 or higher. Fat supplies the most energy per gram.

What is facilitated diffusion?

another process that does not require energy. Enterocytes absorb some nutrients. Although the nutrients move down its concentration gradient, they still need to be carried by a special transport protein within the membrane of the enterocyte.

What is salivary amylase?

begins the breakdown of starch in mouth

What is chemical digestion?

breakdown of large nutrient molecules in food into smaller components, primarily by stomach acid and various enzymes

Macronutrients

carbohydrates, fats and proteins bc the body required relatively large amounts of these nutrients daily.

What is an energy dense food?

donuts, almonds

What is Lysozyme?

enzyme in saliva that can destroy bacteria in the food or mouth

What is lingual lipase?

enzyme that breaks down fat, typically inactive in saliva until it reaches the stomach.

What are Nutrient-Dense Foods?

food that has more key beneficial nutrients (protein, fiber, and certain vitamins and minerals) in relation to its total calories per serving. Has little or no solid fats, added sugars, refined starches, and sodium.

Nutrient-Dense Foods

food that has more key beneficial nutrients (protein, fiber, and certain vitamins and minerals) in relation to its total calories per serving. Has little or no solid fats, added sugars, refined starches, and sodium. Ex: veggies, low-fat milk, fruits, lean meats, whole grain cereal

Empty calories

foods with unhealthy solid fats and added sugars.

Proteins

form muscles, fibers, enzymes (structural and functional components of the body), help cell development, regulate bodily processes (certain hormones), transportation of substances within the blood, energy

What is the intrinsic factor?

glyco protein which is involved in the absorption of vitamin b12 which is involved in the villi

What is negative correlation?

if you were to give magnesium to type 2 diabetic cardiovascular disease, the results are inconclusive

In vivo vs In vitro?

in life vs in a test tube in a fully controlled environment

What is the mucosa?

inner lining of digestive tract. embedded within are cells that create mucus. Highly folded and covered by tiny finger-like projections called villi.

What is Fecal microbiota transplantation (FMT)

involves taking fecal matter from a healthy diner and introducing it into the large intestine of the recipient. Highly effective treatment of cases of C.diff (intestinal disorder (Clostridium difficile)

What are probiotics?

live, beneficial microbes (particularly bacteria) that promote human health. Lactobacillus and Bifidobacterium are types of bacteria most often found in probiotics

Water

maintenance of fluid balance, regulation of body temp, elimination of wastes, transportation of substances, participation in many chemical reactions

Lipids

major source of energy, help cell development, regulate bodily processes (certain hormones), help w growth and development of the brain, absorb fat-soluble vitamins

Carbohydrates

major source of energy, maintain normal blood glucose levels, elimination of solid waste from gastrointestinal tract

What are case-control studies?

match individuals with a health condition (case) with ppl who don't (control) - lifestyle, medical history, health behaviors, etc.

What are conditionally essential nutrients?

may be made by the body but in amounts that are inadequate and must be supplemented by the diet

What is an essential nutrient?

must be supplied by food bc the body does not synthesize the nutrient or make enough to meet its needs (water is the most essential nutrient!)

What is a double-blind?

neither the participants nor the researchers know who got the treatment

Phytochemicals

not nutrients, yet may have health benefits (made by plants, like caffeine)

What is mechanical digestion?

physical breakdown of food as it passes through the GI tract (chewing a cracker into smaller pieces)

What is the control group?

placebo, are not given the treatment

What is gut microbiota?

populations of microorganisms that reside in the large intestine. Composition varies due to diet, genetics, age, environmental conditions, use of medications

What is a treatment group?

ppl who get the object of the experiment

What does the liver do?

processes and stores nutrients (fats, cholesterol and all fat-soluble vitamins). Also synthesizes cholesterol and uses this type of lipid to make bile (a greenish-yellow fluid that is needed for fat digestion and absorption). Makes about 2-4 cups daily. Secretes bile salts.

Dietary supplement

product that contains a vitamin, mineral, herb or other plant product, amino acid, or dietary substance that supplements diet by increasing total intake (not as safe tho bc they are considered food and don't need to go through rigorous testing like meds do)

What is an enzyme?

protein that allows chemical reactions, such as breakdown of large molecules into smaller components, to occur at a rapid rate. They turn large chains of molecules (polysaccharide) into individual molecules small enough to absorb into the bloodstream.

How many kcals in Carbohydrates & Protein?

provide 4kcal per gram

What are villi?

provide a healthy mucosa with a surface area of about 200 square meters. This enormous surface area enables the small intestine to absorb nutrients very efficiently. Each villus has an outer layer of absorptive cells called enterocytes

How many kcals in Alcohol?

provides 7kcal per gram

How many kcals in fat?

provides 9kcal per gram

What is the placebo effect?

psyche has outcomes on a person's condition

Minerals

regulates bodily processes (including fluid balance and energy metabolism), formation of certain chemical messengers, formation of structural and functional components of various substances and tissues, cellular development, growth and maintenance

Vitamins

regulates bodily processes, immune function, production and maintenance of cells, protection against agents that can damage cellular components

What is a dependent variable?

responding to the independent variable, variable of interest (what is being measured)

What is a cohort study?

retrospective (looking back and collecting info on past behaviors) vs prospective (looking forward)

What do pancreas do?

secrete enzymes and bicarbonates, digests carbohydrates, fats, proteins, and nucleic acids

What are taste buds?

specialized cells that help distinguish six basic tastes: sweet, sour, salty, bitter, savory (or umami), and fat

What is HCI

strong acid in the stomach that contributes to the low pH of gastric juice. The pH scale ranges from 0 - 14. A solution with a pH of 7 is neutral; solutions with pH values lower than 7 are acidic, higher is alkaline (basic). After mixing with gastric juice, the pH of chyme in stomach is about 2.0 which is more acidic than lemon juice of vinegar

What is an element?

substance such as carbon and oxygen, that cannot be separated into simpler substances by ordinary chemical or physical means.

What is the lumen?

surrounded by the mucosa, a hollow space within the intestine through which food and fluids can flow

Calorie

the amount of heat necessary to raise the temperature of 1g (1ml) of water 1º Celcius

Kilocalorie

the heat energy needed to raise the temp of 1000 g (1 liter) of water 1º C. Ex: apple supplies 40,000 calories (40 kcal or 40 Calories)

What is Upper level intake (ULI)?

the highest average of a nutrient that is likely to harm most people when the amount is consumed daily, not likely when consumed from natural nutrient sources, easily exceed with supplements

what are Epidemiological studies?

the study of the occurrence, distribution, and factors that contribute to health in populations

What are intestinal sphincters?

thick regions of circular muscle that function like valves to control the flow of contents at various points in the GI tract. When it relaxes, the passageway opens and food flows through it and into the next section of the intestine

What is a randomized group?

used to limit bias and make sure results are more applicable to the broader population

What is the independent variable?

variable that is being directly manipulated

What is Bilirubin?

waste product that results from breakdown of hemoglobin (oxygen-carrying protein in red blood cells).

What is simple diffusion?

when molecules spread from an area of high to an area of low concentration. This form of transport does not require the input of energy (many water-soluble vitamins, lipids, and some minerals are absorbed in the digestive tract this way)

What is the small intestine?

where more than 90% of nutrients get absorbed (tube's diameter is only 1 inch) consists of 3 parts: duodenum (tube entryway), jejunum (middle squished up part), and ileum (the exit)