Nutrition and Health exam study guide 2

High Density Lipoprotein (LDL)

"Good cholesterol. It picks up excess cholesterol in your blood and it takes it back to your liver where it's broken down.; composed of 45% protein, transports cholesterol away from tissues, and doesn't contribute to plaque formation

saturated fatty acid

A fatty acid in which all carbons in the hydrocarbon tail are connected by single bonds, thus maximizing the number of hydrogen atoms that can attach to the carbon skeleton.

LDL (low density lipoprotein)

Carries most of the cholesterol in the bloodstream and transports cholesterol to cells

Which of the following are major kinds of lipids? Check all that apply.

Cholesterol,Triglycerides,Phospholipids

Energy input vs energy output

Energy input: eating or drinking Energy output: digesting, walking, shivering

In human diets, the most important monosaccharides are _______.

fructose, galactose, and glucose

Monosaccharides

glucose, fructose, galactose

BMI is a method of comparing....

height and weight

Fiber-rich food has lower energy content than the same volume of low-fiber food:

helps promote weight loss

begins the breakdown of starch in the mouth

salivary amlase

The two major kinds of carbohydrates in human diets are _______.

simple and complex carbs

breaks disaccharide into glucose and fructose

sucrase

Disaccharide includes

sucrose, lactose, maltose

nonnutritive sweeteners

sweeteners that yield no energy (or insignificant energy in the case of aspartame). Examples: sucrose, acesulfame-K

t or f:A polyunsaturated fatty acid has two or more double bonds between carbons in the hydrocarbon chain.

t

Put the types of energy expenditure in order of the greatest contribution (1) to the least contribution (4) for most people.

- Basal metabolism -physical activity Thermic effect of food -NEAT

What is the best way for someone who is overweight to safely lose weight?

- Meets nutriotional, psychological, and social needs - Incorporates a variety of common foods from all food groups - fosters slow but steady weight loss - Does not make the person feel deprived - Can be followed for a lifetime

Which of the following statements is true?

- Professional athletes tend to have more lean tissue than fat tissue - Women generally have more subcutaneous fat than men - Total body fat is composed of essential fat and adipose tissue

HDL (High Density Lipoprotein)

good cholesterol, Transports cholesterol from cells to the liver

salivary amylase

minor starch digestion begins in the mouth, converts some of the oat starch into maltose

polyunsaturated fats

more than one double bond

When a person consumes more protein than needed, the excess can be converted to fat and stored in fat cells

true

Examples of complex carbohydrates

whole wheat bread, pasta, rice, oats, potatoes, starch

What's basal metabolism (BM)

minimal number of calories used for vital physiological activities after tasting and resting for 12 hours. Does not encompass energy needed for skeletal muscle movement, digestion of food, and absorption and processing of nutrients. BM accounts for most of the body's total energy use.

What is dietary fiber

most forms of dietary fiber are nondigestible carbohydrates. Oat bran, oatmeal, beans, apples, carrots, oranges, brown rice, etc

Name and describe the body composition assessment tools

- Skinfold thickness measurement: a special took used to measure at multiple body sites that pinches and measures patients subcutaneous fat. - Underwater weighing, compared weight on land to weight in a tank of water (more body fat= weigh less under water, more lean tissue= weigh more under water) -Dual energy x-ray, uses multiple low energy x-rays to scan entire body. -bioelectrical impedance: a device that sends low energy electrical via wires connected to electrons that are place in the skin -air displacement: measures air in the chmaber with a person in it to compare to the volume of air in the chamber without the person; subject sits in BOD POD chamber

personality characteristics that increase risk of eating disorders:

- frequent dieting to lose weight - often expressing dissatisfaction w body shape - being a distance runner on the varsity track team NOT: BEING A MALE OR HAVING A SHY PERSONALITY

Name 3 main types of eating disorders and explain each one

1. Anorexia Nervosa (AN), self-imposed starvation; severe psychological disturbance characterized by self imposed starvation that results in malnutrition and very low body weight. 2. Bulimia Nervosa (BN), repeated episodes of binge eating followed by purging/vomiting; severe psychological condition characterized by repeated episodes of binge eating followed by purging to prevent weight gain 3. Binge eating disorder, recurrent episodes of overeating that are not followed by purging/vomiting; eating disorder that features recurrent episodes of overeating that are not followed by purging behaviors.

Name 5 health problems associated with excess body fat:

1. fertility problems 2. chronic heart burn 3. cancer 4. poor mental health 5. death

The Acceptable Macronutrient Distribution Range (AMDR) for dietary fat is _______.

20-35% of total kilocalories

a healthy body fat percentage for women is

23-31%

Cholesterol

A type of fat made by the body from saturated fat; a minor part of fat in foods.

Which of the following structures stores triglycerides in the form of fat droplets?

Adipose cell

Which of the following fatty acids is an essential fatty acid?

Alpha-linolenic acid & linoleic acid

examples of ed

Anorexia nervosa: Someone who is obsessed with losing weight/ avoids foods that can potentially "fatten" the person Bulimia nervosa: sometimes binge eating on large quantities of food then feeling guilty Night eating syndrome: Psychologically stressing and waking up at night to eat large quantities of food Binge-eating disorder: Consoling yourself by eating large quantities food female athlete triad: Athlete who restricts themselves food intake and lose too much weight to the point of no menstruation.

What are the different weight statuses and the BMIs associated with them?

BMI: Below 18.5- underweight 18.5-24.9- Normal or Healthy weight 25-29.9- Overweight 30.0 and above- obese

What foods have naturally occurring trans fatty acids?

Beef, whole milk, and butter

VLDL

Contains only about 15% of the cholesterol in the bloodstream but carries the largest share of the triglycerides

Match the person's description with the classification of his or her food-related behavior.

Eating disorder: Jamils weight is normal, but he often loses control over his food intake and consumes large amounts of pizza, beer, burgers, and cookies. after consuming these items, he goes to the bathroom and makes himself vomit. &&& Tammys BMI is 33.6. she claims to have a slow metabolism but she gets up around midnight and eats energy dense foods continuously for 2 hours. Disordered eating: Abby is a healthy college student. she occasionally fasts because she thinks not eating for a day or 2 will cleanse her guts &&& Dylan is a vegan who classifies food as either clean or unclean . to avoid unclean foods, he will only eat foods that he prepares himself.

T or F: as people age their muscle cells tunr into fat cells

F

Oxidized LDL

LDL that has been damaged by free radicals; Damaged LDL that is taken up by the arterial cells and forms plaque

Explain what NEAT means:

NEAT- Nonexercise activity thermogenesis, involuntary skeletal muscle movements

Fiber reduces cholesterol absorption and increases cholesterol excretion:

Reduces cardiovascular disease risk

Define BMI (Body Mass Index)

a measure of body fat based on height and weight; based on body weight and height

what is a starch and glycogen?

Starch and glycogen are both storage forms of polysaccharides, but starch is in plant foods and glycogen is primarily in liver and muscle tissue

Name and describe the categories of body composition

Two categories: 1. Fat free mass (lean tissues): body water, mineral-rich tissues (bone, teeth), protein-rich tissues (muscles, organs) 2. Total body fat: essential fat (cell membrane, nervous tissues, etc), adipose tissue (storing energy in the form of triglycerides)

According to the Dietary Guidelines for Americans, _____ is a nutrient of public health concern.

dietary fiber

name the 5 conditions that could decrease a persons metabolic rate

age, decreased muscle mass, starvation or low calorie diets, low thyroid hormone, lower body surface area

Insulin _______.

allows glucose to enter cells

digestible carbs include

amylopectin, glycogen

What's an emulsifier?

an emulsifier is a compound that can suspend fat in water

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid.

Monica decided to save money by feeding her 2-month-old baby a homemade formula prepared with fat-free milk, corn syrup, and a vitamin/mineral supplement. Within a few months, her baby lost its hair and developed scaly skin. According to the baby's physician, the child was not growing properly. Based on this information, Monica's baby probably has ______

an essential fatty acid deficiency

ketone bodies

are chemicals that result from the incomplete breakdown of FAT

low-density lipoprotein (LDL)

bad cholesterol; composed of 45% cholesterol, carries cholesterol into tissues, oxidized forms contribute to arterial plaque formation

Basal metabolism includes energy needs for:

breathing and circulating blood

The treatment for type 1 diabetes always includes _______.

insulin, usually by injecting the hormone into the body

Leptin

is a hormone that reduces hunger and inhibits fat storage in the body

breaks disaccharide into glucose and galactose

lactase

Fat cells are also active participants in hunger and satiety regulation. Adipose cells secrete ___, a hormone that reduces hunger and inhibits fat storage in the body

leptin

breaks disaccharide into 2 molecules of glucose

maltase

what classifies as a large waist circumference in men? what about woman?

men: >40 inch women: >35 inch

monounsaturated fatty acid

one double bond

What are the health risks for having a BMI over 25? What about over 30?

over 25: Increased risk for type 2 diabetes, hypertension, CVD, and osteoarthritis Over 30 have an increased risk of: many types of cancer, complications during and after surgery, more likely to die prematurely, especially extremely obese people, chronic heartburn, sleep apnea, fertility problems, gestational diabetes, poor mental health and low self esteem

In people with type 1 diabetes who are not being treated for the condition, blood sugar levels remain chronically higher than normal because their _______.

pancreas does not make and release insulin

Fiber increases fecal (stool) size and softness:

promotes colon health

Negative energy balance occurs when

the body needs more calories than the diet supplies

Chylomicrons

the class of lipoproteins that transport lipids from the intestinal cells to the rest of the body; Carries absorbed dietary lipids away from the intestinal tract

What is energy output? or energy expenditure (what's NEAT)

the energy cells use to carry out activities

galactose

the form of carbohydrate in milk

Hypothalamus

the part of the brain that control hunger and satiety

Peptide YY

the small and large intestines release this, which signals the stomach to reduce secretion of the hormone that stimulates eating behavior

_____ raises a persons metabolic rate

thyroid hormone; influnces BMR

In 2015, the U.S. Food and Drug Administration banned the use of partially-hydrogenated oils in foods.

true

What does negative energy balance mean

when energy expenditure exceeds intake, the resulting loss in body mass

Camille consumes a low-carbohydrate, high-protein diet to lose weight. In 3 months she has lost 10 pounds, but her rate of weight loss has slowed. Why does a low-carbohydrate, high-protein diet promote weight loss? Check all that apply.

- Without adequate dietary carbs, the liver makes glucose from amino acids taken from the body's tissue proteins; protein tissue contains a lot h2o and dismantling that protein results in water loss in the urine - When a person's usual carbohydrate intake drops, so does the water weight that is associated with glycogen storage.

Factors that decrease basal metabolism:

- having more fat vs. more lean body mass - being female vs. male Increased basal metabolism: being pregnant

Which of the following statements is true concerning the health-related effects of adipose tissue?

- having some extra body fat can provide an energy reserve that enables a very ill person to survive and extended illness

Basal metabolism includes which of the following physiological activities....

- maintain liver , brain , and kidney functions -breathing -circulating blood

Lipids have many functions in the body as well as in foods. Select all of the statements that are true.

-Essential fatty acids must be supplied by food. -Subcutaneous fat stores triglycerides and helps keep the body warm. -Phospholipids are a major component of plasma membranes. -Cholesterol is used to make certain hormones.

risk factors of ED

-Female, -adolescent/age, - history of frequent dieting, - importance of idea body shape,- poor self image, -perfectionist,- bullied

Which of the following is a healthy way to maintain or raise HDL cholesterol and/or lower LDL cholesterol? Check all that apply.

-Performing moderate intensity physical exercise most days -Choosing more monounsaturated fats, such as olive oil

Name 5 factors that influence BMR

1. muscle mass 2.Age 3. Gender 4. Body temperature 5. hormonal factors 6. stress levels

Name and describe the types of adipose tissue

1. subcutaneous fat, helps insulate/cover, protects muscles and bones from injurie, more in women than men 2. visceral fat, in the omentum, more in men than women, inflammatory Adipose cells store energy in a droplet fat

According to the Dietary Guidelines, you should limit your intake of saturated fats to ___ of total calories.

10%

Difference between disordered eating and an eating disorder

Disordered eating, occurs when under stress or person wants to lose weight quickly; can become a lifestyle that leads to a eating disorder. But usually temporary. Its basically a chaotic abnormal food related practice. Eating disorder: psychological disturbances that lead to certain physiological changes and series health complications.

what does positive energy balance mean

Energy intake exceeds expenditure causes weight gain

What is energy? Where do we get our energy from?

Energy: capacity to perform work Heat, chemical, mechanical, and electrical Cannot be created nor destroyed, but it can be stored, released, moved, or transformed/ most of our energy is released as heat Glucose and fatty acids are the main fuels, alcohol isn't a nutrient but provides energy.

nutritive sweeteners and examples

can be digested and yield calories; sucrose, fructose, honey, molases, high fructose corn syrup, sorbitol, dextrose. Supplies 4kcal.

underweight diseases

cancer, tuberculosis, ADIS, inflammatory Bowel disease

Jennifer is not aware that she has type 2 diabetes. Her blood sugar level remains high after a meal because her _______.

cells do not respond to insulin

At the same time , the small release ______, a hormone that stimulates the brain to suppress appetite

cholecystokinin

18. Basal metabolism is the minimal number of calories used for ______ __________ _______.

energy needed to maintain basic physiologic functions and keep the body alive

Because animals store glycogen in their muscles, meat, fish, and poultry are good sources of the complex carbohydrate.

false

nondigestible carbohydrates

fiber and monosaccharides; cellulose, gums, pectin's, mucilage's Examples: whole grain bread, brown rice,

It is not necessary to restrict total fat, but to limit the amount of saturated fat in your dietary pattern, choose____________ as your sources of dietary fat most of the time.

fish, nuts, and vegetable oils

After reviewing Javier's 3 day food record, the RDN discovered Javier is consuming too many grams of carbohydrates everyday, which contributes to his calorie intake being more than his recommended amount. The RDN told Javier that if he did not modify his dietary habits he would _______.

gain weight because the extra carbohydrates and calories Javier consumes are stored as adipose tissue

in response to feelings of hunger the stomach secretes ____, which stimulates eating behavior; releases this hormones when stomach is empty to signal ur brain its time to eat

ghrelin

Primary energy source for human cells

glucose