Nutrition Theory

How are fats useful in food?

. Food fats provide essential fatty acids, fat-soluble vitamins, and other compounds we need. They aid also aid in transporting fat-soluble vitamins A, D, E, and K in addition to some phytochemicals and aid in the adsorption process. Fats allow a concentrated energy source within foods and help with the taste/smell of foods in addition to stimulating appetites. Fats also make some foods crispy, tender, and help people feel full.

What are the 6 nutrient classifications? List at least 1 function for each.

1. Carbohydrates - function as a source of energy 2. Lipids - aside from also being a source of energy, also functions in the absorption of fat-soluble vitamins 3. Proteins - function in fluid balance 4. Vitamins - function in the production and maintenance of tissues 5. Minerals - function in the formation of specific chemical messengers 6. Water - function in the regulation of body temperature

Dietary source rich in cholesterol

eggs

Why are enzymes important to digestion and absorption?

enzymes help break different things down in specific parts of the digestive tract (e.g.: Salivary amylase is an enzyme that breaks down starch; Enzymes in intestinal cells (break down carbohydrate, fat, and protein); in the liver and gall bladder: bile (emulsifier that separates fat into particles small enough for enzymes to break down); in the pancreas: Bicarbonate (neutralizes acidic fluid from stomach so intestinal and pancreatic enzymes can work on its contents) and Enzymes (break down carbohydrate, fat, and protein))

Dietary source rich in omega-3 fatty acids

fish

Risks with excessive protein intake

gout, heart disease, cancer

Muscle's Energy Reservoir

has high-energy compounds that trap and store energy in muscle fibers. This energy is used for short bursts of intense activity.

Dietary source rich in triglycerides

ice cream

Aerobic Energy System

is dependent on oxygen. It uses different fuels most efficiently and conserves the body's glycogen stores. This system fuels moderate-intensity activities over a long period of time.

Exercise

is purposeful activity that is organized, planned, and reoccurring with intent to improve or maintain one or more compositions of health.

What are the three classes of lipids

phospholipids (lecithins), triglycerides (95%), and sterols (cholestrols).

Protein as a food source vs. macronutrient

protein as a food source (tofu, beans, and chicken) and protein as a macronutrient in our body that allows us to build enzymes or express genes within our body. When looking at food groups, many food groups may be composed of multiple nutrients. For example, the fruit orange has fiber (carbohydrate), vitamin C, and water within the whole fruit. Food groups allow us to gain all our necessary nutrients and visualize what we may need.

Dietary source rich in trans fat

shortening

Cholesterol

sterols which are large molecules consisted of interconnected carbon rings with side chains of carbon, hydrogen, and oxygen atoms attached. These are very important as they serve as the raw material for making the emulsifiers which are important for fat digestion. In addition, these help with cell structures, proper body functioning, and are used to make sex hormones

Fitness

the ability to perform the activities of daily living, respond to emergencies, and enjoy leisure activities with enough energy and vitality (without causing excess fatigue).

EAR (Estimated Average Requirement)

the average daily amount that 50% of the people of a specified age or gender should have to fulfill their nutrient need. The EAR is used by nutrition researchers, policy makers, and public health officials. EAR also allows for professionals to assess the nutrient intake of populations. EAR values are the scientific basis upon which the RDA values are set.

RDA (Recommended Dietary Allowance)

the average daily amount that 97-98% of healthy individuals of specific age and gender should intake to meet their nutrient needs. The RDA is derived from solid experimental evidence and reliable observations. Thus, the RDA is usually the best source of information for a healthy individual to base their diets upon. However, when DRI committee members do not gather enough information for an RDA, they form an AI.

UL (Tolerable Upper Intake Level)

the maximum amount of a nutrient that is the least likely to pose any risk of adverse health effects to most healthy people. The usual intakes of a nutrient below its UL pose a low risk of causing illness; chronic intakes above the UL lead to increasing the risk. There's not usually a rigid line

How are fats useful to the body?

they store fuel, store fat, cushion our organs, regulate our body temperature, protect our cell membranes, and transport raw material within the body

Dietary source rich in omega-6 fatty acids

tofu

Dietary source rich in PUFAs

walnuts

Roles of Proteins

•Providing movement and structure •Regulation of gene expression •Building enzymes •Building hormones •Building antibodies •Blood clotting •Transporting substances •Maintaining fluid and electrolyte balance

Dietary source rich in: saturated fat

butter

There are many common disorders of the digestive tract. Describe 2 disorders and ways they may be prevented/treated.

1. Constipation Constipation can be described as the hardening of stool, making it difficult to go to the bathroom and pass the contents through. Constipation can be caused by stress or a poor diet and a lack of water. Constipation can be treated by drinking more water and eating more fiber. 2. Diarrhea Diarrhea can be described as watery or runny stool. Diarrhea can be caused by numerous things including the intake of caffeine or dairy for some people. In addition, it can also be caused by bacteria infecting a person causing them to have watery stool. Diarrhea can be prevented/treated by drinking clean water, having enough electrolytes, and possibly avoiding spicy foods/dairy for some people.

Examples of different DRI ranges

1. EAR (Estimated Average Requirement) 2. RDA (Recommended Dietary Allowance) 3. UL (Tolerable Upper Intake Level)

List three tips for optimal fueling

1. Eat foods low in fat. 2. Eat foods rich in complex carbs. 3. The pre-competition meal should be eaten at a minimum of four hours prior to athletic participation.

What are the 5 food groups?

1. Fruits 2. Vegetables 3. Grains 4. Protein 5. Dairy

The types of health claims

1. Health claim 2. Structure/function claim 3. Nutrient content claim

What are the various types of studies?

1. Laboratory study 2. Intervention study 3. Case study 4. Epidemiological study

3 interesting facts/concepts you learned regarding required serving sizes and/or nutrition labels

1. Less saturated fat on a product means that there is less than or equal to 25% less saturated fat and trans fat combined than the comparison food; and that they usually add more salt to still make it taste as good. 2. Nutrition percentages of Daily Values on labels are for a single serving of food and they are based on the Daily Values set for a 2,000 calorie diet. 3. A serving size, mentioned on the nutrition label, is a reflection on the amount typical people consume in a serving.

What are the 5 Key Nutrition Mindsets? Summarize each mindset in 3-5 sentences

1. There are no "good" or "bad" foods (While for some, fast food may be sufficient for their dietary needs; for others, this is not enough. Some may consider certain foods such as chocolate to be a "bad" food, however, each type of food may be functional in a specific way to the human health. Thus, when looking at foods, we must look past the exterior and look at the calories, nutrients, and phytochemicals contained within the food and combine these foods into well-balanced diets. Specific foods are not inherently good nor bad, but their value can be seen when put into a nutritious diet) 2. Variety, moderation, & balance are features of healthy diets (Health diets include variety, moderation, and balance. Without variety, it could lead to a lack in a specific nutrient (lack of calcium could lead to poor bone development); however, if we only drink milk (contains high calcium), we may lack iron as dairy does not provide enough of the iron nutrient. With moderation, too much of a good thing is hardly ever good; consuming steak and pizza every day will be harmful to the body, however, when done once or twice a week as part of a balanced diet, is a beneficial thing, avoiding weight gain or malnutrition. In creating a balanced diet, variety and moderation must be taken into account. We should not be consuming too much of one sole thing, instead eat many different things in order to equalize our diet and gain all the needed nutrients) 3. Food is the best source of nutrients and phytochemicals (When we consume food, we are able to provide our own bodies with energy and essential nutrients (such as the six class of nutrients). Without these essential nutrients that our body cannot produce on its own, we may develop deficiencies. While supplements are an option to consume nutrients and phytochemicals, they make lack things that whole foods have. In addition, the physical act of eating food can have a positive effect on the brain) 4. There is no 'one size fits all' approach to good nutrition (Just as no one shirt fits all bodies, each person's approach to good nutrition will be different dependent on a range of different factors. Taking culture and location into account, how one person may eat and what they need will be different from someone from a different country in order to survive. With advertising, availability, and social norms, people's food choices and needs will vary and still be good nutrition.) 5. Food and nutrients are not cure-alls (While eating well may be preventive, a well-balanced diet will not always reverse or prevent disease. You can eat the healthiest and whole foods, but still get cancer or even type 2 diabetes. You may still get sick/ill whether due to environmental factors or due to simply genetics. With this said, a balanced diet may reduce the likelihood of getting sick/ill.)

How many calories per gram of a carbohydrate?

4 calories per gram

How many calories per gram of protein?

4 calories per gram

How many calories per gram of fat?

9 calories per gram

Describe the significance of blood lipoproteins to health

Blood lipoproteins are in essence taxi drivers for fats. Through acting as emulsifiers, they help in the movement and transport of fats within the body. There are different types of lipoproteins: chylomicrons, very-low-density lipoproteins (VLDL), low-density lipoproteins (LDL), and high-density lipoproteins (HDL). Chylomicrons carry dietary fat from the small intestine to the cells. VLDLs carry lipids that are made and taken up by the liver organ to the cells. LDLs carry cholesterols made by the liver and other sources to cells. HDLs contribute in cholesterol removal from cells and the excretion of cholesterol from the body. When LDL is too high, it may lead to a lipid build-up and when HDL is too low, heart disease risk may increase.

Describe the significance of dietary fats to health

Dietary fats have general effects on the LDL and HDL. Because they can effect LDL and HDL levels, it is important to take note of the different effects dietary fats may have on the body as what we consume may impact our risk for heart disease or not. An increase in saturated fat will increase both LDL and HDL levels, but the LDL level is far greater than the HDL level. Trans fat increase will lead to an LDL level increase and a deep decrease of HDL. An increase in monounsaturated fatty acids will decrease LDL levels and increase HDLs. Polyunsaturated fatty acids will decrease LDL levels and HDL levels (in some people).

What are carbohydrates?

Carbohydrates are the ideal nutrients that provide the body with energy and are compounds composed of single or multiple sugars. These are the preferred fuel for the brain and nerves; they serve as raw materials for other compounds and supply the body with fiber.

What is the difference between simple and complex carbohydrates?

Carbohydrates can be separated into two different categories, simple (sugars) and complex (starch, glycogen, and fiber). Simple carbohydrates are composed of monosaccharides (single sugars: fructose, galactose, and glucose) and disaccharides (double sugars: sucrose, lactose, maltose), both of which are easier for the body to break down than complex sugars. Complex sugars are polysaccharides, making them longer chains of sugars and harder to break down, thus allowing them to lost longer within the body

Case study

Case studies may study different individuals for research. By studying individual situations, many different observations can lead to different experiments and avenues of research. For example, a study of someone who bought a pink crystal and became a lawyer may lead to an experiment being done of whether or not pink crystals produce lawyers.

Lactovegetarian

Consumes milk and milk products for animal protein

Lactoovovegetarian

Consumes milk products and eggs for animal protein

Describe how someone can practice variety with their protein intake

Don't only get protein from one type of thing (like only steak), eat the beans, the tofu, the veggie meat, etc. at different meals

Ovovegetarian

Eats eggs for animal protein

flexitarian (semi-vegetarian)

Eats fish, eggs, and dairy foods but generally avoids meat/poultry.

Pescetarian

Eats fish, eggs, and dairy foods.

Vegan or total vegetarian

Eats only plant foods

Epidemiological study

Epidemiological studies study whole populations. Within this, they look for cause and effect (correlations) in large populations. With the pink crystal example, this study might find that there is no connection between pink crystals and being a lawyer, but it may show that there has been a uptick in the buying of pink crystals within pre-law students.

What is the purpose of the DGA?

For those two years and older, the Dietary Guidelines for Americans offers food-based strategies for fulfilling the DRI values. By offering these strategies, the DGA promotes health and by following the DGA, energy and nutritional intake for people would be fulfilled. The DGA has five guidelines that are interconnected (e.g. the focus on variety, nutrient density, and amount AND limiting calories from added sugars).

Explain how glucose, protein, and fatty acids help support muscular work

Glucose can help provide support for the muscles by being the major fuel supply for physical activity. Glucose is drawn from the bloodstream, the digestive tract, and glycogen to give energy. Protein will support muscular work by aiding in repairing muscle tears and muscle protein synthesis. Fatty acids can support muscular work by acting as a possible unlimited source of energy. As glucose energy sources are used up, fat is the next step as the energy source.

What is Healthy People 2030?

Healthy People 2030 is a national health agenda that prioritizes the maintenance of good health. These five overarching goals include living a higher quality of life avoiding disease and premature death, making information about health accessible to all, creating healthy environments that will be socially, physically, and economically beneficial for all, encouraging a balanced lifestyle for all ages, and engaging leaders and citizens to create policies that will improve health and wellness for the United States of America. With these goals and data collected, the U.S. Department of Health and Human Services hopes to enhance the health and wellness of the nation over the next ten years.

Why are capillaries important to digestion and absorption?

Nutrients are absorbed via two kinds of vessels in the intestines: blood capillaries and small lymph vessels. The capillaries lead to larger blood vessels that lead to the liver.

How does insulin and glucagon help regulate our blood sugar?

Insulin (a hormone) stimulates the storage of glucose as glycogen. The hormone glucagon helps release glucose from storage. Insulin regulates blood glucose by facilitating the blood glucose uptake by the muscles and adipose tissue and stimulates glycogen synthesis in the liver. If the glucose levels in the bloodstream drop too low, glucagon flows into the bloodstream and initiates the breakdown of liver glycogen to individual glucose molecules. Then the enzymes within liver cells respond to the glucagon by attacking the ends of the glycogen at the same time to release a whole bunch of glucose into the blood for the body to use.

Intervention study

Intervention study aims to change how people eat and the impact it has on them. This study consists of both an experimental group (where a factor will be changed) and the control group (nothing is changed/may use a placebo). This study could also be a blind experiment where the subjects do not know who is receiving the treatment and who is not.

Laboratory study

Laboratory studies pinpoint the mechanisms by which nutrition acts. For example with the pink crystals, it would identify what about the pink crystals causes the pre-law students to buy it (size, color, texture, claims?). With other experiments in the laboratory, scientists may use plants/animals/cells to produce diseases/deficiencies/treatments in order to gain more information and knowledge of the experiment.

Fiber

Most of these are a. polysaccharides but unlike starch, they are held together by bonds that human digestive enzymes cannot break down. In a plant, these help hold the structures of its leaves, stems, and seeds. A small amount of energy arises when specific these encounter the bacterial colonies within the colon (which does have [BLANK]-digesting enzymes that involve fermentation).

Explain why sports drinks may be necessary for athletes.

Sports drinks may be beneficial for athletes because it's a concentrated source of electrolytes. As mentioned above, athletes can lose a lot of electrolytes and minerals through excessive sweating. For endurance athletes, where activities lasting over 45 minutes, electrolytes are important to take note of. It is So while it's not an absolute necessity where athletes are dying without Gatorade and Powerade, sports drinks can help athletes endure for longer in their sports and feel a lot better.

What is the purpose of DRIs?

The Dietary Reference Intakes (DRIs) set various energy/nutrient standards for healthy people. Using DRIs, people can plan their diets and check to make sure that they are eating adequately nutritious food. The DRI serves as an umbrella term for five values: recommended dietary allowance (RDA), estimated average requirement (EAR), tolerable upper intake level (UI), estimated energy requirement (EER), and adequate intake (AI). An advantage to DRI would be that it allows people to add the nutrient goals to their own lifestyles.

What is the purpose of the MyPlateGuide? What are its strengths and weaknesses?

The purpose of the MyPlateGuide is to serve as a visual guide as to what should be eaten as guided by the USDA eating patterns. Through its visual, people can alter their meals and see that there should be a balance of fruits & vegetables (50%) and grains & proteins. If we were looking at a Daily MyPlate, we could catch up what we do not eat at one meal during snack break or another meal (if I didn't eat any fruit during my breakfast, I could eat it at a snack break). Doing so allows us to get a more balanced meal. While the MyPlateGuide is visually appealing, it can be overwhelming. Sometimes we may find it hard to always eat a balance of dairy, protein, fruits, vegetables, and grains. By always striving to get a plate of all those balanced, individuals make get frustrated and just give up on eating healthy. In addition, there is no section for fats and oils, making it hard to visualize how much of those we should be consuming. However, it is still a step in the right direction.

Polyunsaturated fatty acids

These are triglycerides where a majority of the fatty acids have multiple (2+) points of unsaturated. These decrease LDL levels and may decrease HDL levels in people. Studies have shown that replacing saturated fats with these fats have reduces the risk of getting sick with cardiovascular disease.

Trans fat

These fats that contain any number of unusual fatty acids formed during processing. These are extremely unhealthy especially since they lead to an increase in LDL and a decrease in HDL. In addition, they are now banned from being produced in the United States of America, but may still present in animal products.

Why are villi and microvilli so important to digestion and adsorption?

The villi and the microvilli increase intestinal absorptive surface area approximately 40-fold and 600-fold, respectively, providing exceptionally efficient absorption of nutrients in the lumen. There are also enzymes (enterocyte digestive enzyme) on the surface for digestion.

Monounsaturated fatty acids

These are fatty acids containing one point of unsaturation. These have been shown to decrease LDL levels and increase HDL levels. Studies have also shown that when replacing foods high in saturated fatty acids or trans-fatty acids with foods high in these fats, the blood lipids of those in the study shifted from a high risk in CVD to a profile associated with a healthy lifestyle.

Glycogen

These are long chains of glucose clumped together within animal liver and muscle tissues (storage form of glucose in body). These resemble starches, but glycogen chains tend to be longer and more highly branched. These are nearly undetectable in meats because it breaks down once the animal dies.

Lipids

These are the main form of fat in the food and body. Fats aid in energy fuel, padding, insulation, cell membranes, and energy stores

Health claim

This describes a relationship between a food or its components and a reduced risk of a nutrition-related condition. While these require FDA permission, they can be found to be reliable or not reliable. For example, when Honey Nut Cheerios claims it can lower cholesterol, this is considered a health claim. Consumers may believe that the cereal is the actual cure to high cholesterol, when it is backed by very weak evidence. When this was mentioned in my developmental psychology class, my professor said that it was probably not the choice of Cheerios of cholesterol that seemingly led to lower cholesterol, but instead of the choice not to eat bacon and cheese for breakfast that seemingly led to lower cholesterol.

Nutrient content claim

This describes the level of nutrients in packaged foods. While this may be "reliable" information, the consumer should beware. Terms such as "free, high, low, natural, light, reduced fat, low-fat, low-calorie, lean, and extra-lean" could be misconstrued in comparison to the rest of the food. For example, Cheez-Its may have a product that is reduced fat, but in order to still taste good, they will have added more sodium to the product.

Structure/Function claim

This describes the role a nutrient plays in maintaining/promoting a structure/function. These are more likely to be found on a food or supplement label than the prior health claims and are best to be left ignored. While printing a health claim requires FDA permission, companies can print a similar structure/function claim with just an FDA notification. For example, "lowers cholesterol" is a health claim (FDA approved), but "helps maintain normal cholesterol levels" is a structure/function claim (FDA notification). Thus, we should just be careful.

Saturated fats

This fat refers to when all the carbons in a fatty acid chain are holding on to hydrogen. These fats are typically solid at room temperature due to its molecular structure and have a high melting point. The carbon atoms determine the length of the fatty acid and the hydrogens determine how saturated the acid is.

Glucose

This is the basic carbohydrate unit used for energy by each of the body's cells. The body does its best to regulate blood glucose concentration to maintain a steady supply. This can be used for energy (when traveling through blood), stored as glycogen (in the muscles/liver and can be converted into energy later), stores as fat, and may add to weight gain. This facilitates cell-to-cell communication and nerve & brain cell functioning.

Explain why vitamins and minerals are important to athletes.

Vitamins and minerals help in athletic performance. When athletes work hard and start sweat, they may be losing minerals and electrolytes. Sometimes, if there is a deficiency of iron in the blood, it can lead to sports anemia. Because athletes go through so much physical strain (from sweating to muscle), physical activity can lead to a lost of vitamins and minerals from the body so athletes need to be more cautious of their intake of vitamins and minerals.

Amino acids

building blocks of proteins (there are 20)

How can fiber, protein, and water help someone with diabetes manage their blood sugars?

While the book mentions that the blood glucose levels can be maintained by eating carbohydrates, proteins, and soluble fibers, Ledy Ann says that what we need is protein, fiber, and water. Since fiber is a complex carbohydrate, it will take longer to be released from the stomach as opposed to a spike of sugar that may result from candy (simple carbohydrate). The protein intake will also be released from the stomach slower. In addition, water is important because it can dilute the amount of sugar that may be broken down in the bloodstream.

List at least 2 tips for properly sifting through internet sources.

a. Avoid simply trusting the media as to what they may share. Instead when looking at internet sources, take note of who is responsible for the site and look for the names and credentials of the authors making sure that they are qualified professionals. b. Check when the site has last been updated since nutrition is constantly changing and sites should have to most recent information available.

In order, starting from the mouth and ending at the anus, list the 6 major organs of our digestive tract

a. Mouth b. Esophagus c. Stomach d. Small Intestine e. Large Intestine f. Anus

Accessory organs for our digestive tract

a. Teeth, tongue, and salivary glands b. Liver c. Gallbladder d. Pancreas

Omega-6 fatty acids

acids are made of polyunsaturated fatty acids where the first double bond in the hydrocarbon chain is found between the 6th and 7th carbon atoms from the end of the molecule furthest from the carboxylic acid group. An example of this needed within the body would be the linoleic acid. These fatty acids can be found in nuts, seeds, poultry fats, and vegetable oils.

Omega-3 fatty acids

acids are unsaturated fatty acids with three double bonds at specific places in the hydrocarbon chain. Taking these fatty acids have been found to reduce certain health diseases, cancers, and increase brain function and vision. An example of this would be a linolenic acid and they can be found in nuts, seeds, vegetable oils, and soybeans.

Physical Activity

activity includes any movement that is done with skeletal muscle contraction that can lead to the expense of energy to beyond what is considered to be baseline

Anaerobic Energy System

also called the lactic acid system because it generates lactate. This system draws heavily on glucose stores. This is especially important when one is doing high-intensity activities.

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid. These are the major form of lipids found within the food and body. Since around 95% of lipids are these within the body , it is the most likely thing people are referring to when they sat "fat" within the body.

Dietary source rich in MUFAs

avocados