Nutrition Exam #2
myocardial infarction
"heart attack", death of part of heart muscle
cerebrovascular accident
"stroke", death of part of brain tissue due typically to a blood clot
acidosis
: body accumulates too much acid • Symptoms of acidosis: disorientation and fatigue • Acidosis can occur in: poorly controlled diabetes, starvation, diarrhea, excessive CO2 production (ex: emphysema)
trans fatty acid intake
Increases risk for cardiovascular disease • Listing is required on food labels • Minimize Intake of Trans Fat (similar shape of saturated fatty acid, increase blood cholesterol more than saturated fat) - Limit use of hydrogenated fats - Limit deep-fried foods - Limit high-fat baked goods - Limit use of non-dairy creamers
Advice from National Cholesterol Education Program and Food and Nutrition Board regarding lipids
Keep saturated fat, cholesterol, and trans fat to a minimum • Eat plenty of fruits and vegetables • Cut down on simple sugars and refined carbohydrate • Promote healthy weight & activity level • If diet and exercise are ineffective, medication intervention recommended - Example: Atorvistatin (Lipitor) - Require physician monitoring
____ should be lower than ____ on a cholesterol panel to be a healthy cholesterol panel
LDL; HDL
Cardiovascular disease statistics
Leading cause of death in North America - 600,000 people die each year - Annual cost is $108.9 billion each year
sterols
class of lipids with a characteristic multi-ringed structure that makes them structurally and functionally different from other lipids
sources of saturated fatty acids
coconut oil, butter, palm oil, lard or beef fat
BMI
compares height and weight to determine if you are in a healthy body range
____ proteins are important in vegan diets
complementary
soft water
contains high level of sodium
hard water
contains high levels of calcium and magnesium - Most homes (~90%) have hard water
calculating basal metabolism
convert weight to kg (2.2 lb/kg), multiply by constant for kcal per hour (females: .9 per kg bodyweight per hour, males: 1.0 kcal per kg bodyweight per hour), multiply by 24 hours/day to give kcal per day
CHD, CAD, and CVD relationship
coronary heart disease (CHD) and coronary artery disease (CAD) are different terms used for CVD (cardiovascular disease)
higher zinc intake ____ Cu (copper) absorption
decreases
as body fat content increases, % of lean tissue ____ and total body water ____
decreases; decreases
to determine BMI
determined by dividing body weight in kilograms by height to the power of 2 in meters
intracellular fluid
fluid inside cell
extracellular fluid
fluid outside of cell (blood, lymph, interstitial fluid)
role of vitamin C in body
for the growth and repair of tissues in all parts of your body (synthesis of collagen)
food sources of chloride
fruits and vegetables, chlorinated water, salt (NaCl)
fruitarian
fruits, nuts, honey, and vegetable oils
gastroplasty
gastric bypass surgery performed on stomach to limit volume to about 30 milliliters, referred to as stomach stapling
HDL
high-density lipoprotein, "good", transports lipids from body cells & other lipoproteins to liver, cholesterol removal
saturated fatty acids
higher in animal fats, solid at room temp, connected by single bonds
unsaturated fatty acids
higher in plant foods, liquid at room temp, contain double bonds (monounsaturated and polyunsaturated)
concerns for infants and children (vegetarian and vegan diets)
highest risk for nutrient deficiencies as a result of improperly planned vegetarian and vegan diets
essential amino acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
this is often called "silent disease"
hypertension
indicators weight is not healthy
hypertension, elevated LDL-cholesterol, family history of obesity, cardiovascular disease, or certain forms of cancer, pattern of upper-body fat distribution, elevated blood glucose
thirst is controlled by the ____ in the brain
hypothalamus
to convert height to meters:
inches/39.4
Between 1991 and 2012 obesity rates have _____
increased
vitamin C intake ____ iron absorption
increases
vitamin D intake ____ calcium absorption
increases
hard water can be converted to soft water by
increasing sodium levels
orlistat for weight loss
inhibits (lipase) fat digestion, reduces absorption of fat by 30% in the small intestine, dietary fat is deposited in the feces with resulting side effects, must still control fat intake, malabsorption of fat-soluble vitamins, supplement needed at bedtime, alli ™ is a low dose or olistate, available over the counter -How orlistat works: in normal digestion lipase breaks down triglycerides into 3 fatty acids and monoglycerides which are then absorbed by the small intestines, orlistat blocks the function of lipase and intact triglycerides are not absorbed by the body and pass through in the fecal matter
megadose
intake of nutrient beyond estimates of needs to prevent a deficiency or what would be found in a balanced diet, two to 10 times human needs is a starting point for such a dosage, used in medical applications
dehydration
intake of water does not replace losses
LDL
low-density lipoprotein, "bad", transports lipids from the liver to the body cells, carries cholesterol to cells
body can lose water through
lungs, skin, urine, feces
main sources of trans fatty acids
margarine (squeeze, tub, stick), shortening
bomb calorimeter
measures calorie content by burning dried portion of food. Burning food raises temperature of water surrounding chamber holding food (1 kilocalorie needed to increase the water by 1 degree celsius)
bariatrics
medical specialty focusing on treatment of obesity, only considered for severe obesity
basal metabolism
minimum amount of calories body uses to support itself when resting and awake in warm, quiet environment -60-75% of total energy needs (energy needed for maintaining heartbeat, respiration, body temp) -amount of energy needed for basal metabolism varies between individuals
North Americans generally consume ____ than they need to maintain health (protein)
more
to determine AMDR for protein:
multiply total kcal by .10 and .35 then divide each by 4
not getting enough sodium causes
muscle cramps, nausea & vomiting, dizziness, shock, coma
essential fatty acids definition
must be supplied by diet to maintain health, body requires them for good health but cannot synthesize them
trace minerals
need less than 100 mg per day
acids must be ____ to maintain pH
neutralized
is dietary cholesterol and fat largely involved in the risk of heart disease?
no, has been over-exaggerated
acids are produced as a byproduct of
nutrient metabolism
higher protein diets are appropriate if...
nutritionally sound, being moderate in fat, having enough fiber
sources of monounsaturated fatty acids
olive oil, canola oil, peanut oil
water intake far exceeding kidneys' processing ability =
over-hydration, sodium dilution in blood
electrolytes help maintain _____
pH balance
lower body obesity (gynecoid or gynoid)
small abdomen, much larger buttocks and thighs, give a pear-like appearance, common in women -associated with: post menopausal women, estrogen falls, raises risk of chronic disease
Na+
sodium
fats
solid at room temperature
8 foods that account for 90% of food-related allergies
soy, peanuts, tree nuts, wheat, milk, eggs, fish, shellfish
sleeve gastrectomy
surgical reduction of stomach by about 75%, also known as the gastric sleeve
functions of water
temperature regulation, distribution of nutrients, lubricant (joints, organs, GI tract, etc), chemical reactions, acid-base balance, removal of waste products, component of body fluids
T/F If you are thirsty you are already dehydrated
true
sources of trans fatty acids
tub margarine, stick margarine, shortening
to determine RDA for protein:
turn lbs into kg (divide lbs by 2.2), multiply by 0.8
complementary proteins
two or more incomplete protein sources that together provide adequate amounts of all 9 essential amino acids (eaten on the same day considered okay). Ex: Rice and Beans
the USP measures
united states pharmacopeial convention tests for strength, quality, purity, packaging, labeling, speed of dissolution, shelf stability (specifically a supplement)
why butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are added to some food products
used to prevent rancidity in polyunsaturated fats
lean body mass can ____ between individuals of the same weight
vary
VLDL
very-low-density lipoprotein, "bad", transports lipids from the liver to the body cells, carries lipids
nutrition labels list food by order of ___ in the product
weight
unsaturated fatty acids composition
• "Unsaturated" because all the carbon "C" atoms are NOT filled with Hydrogens ("H") • One or more carbon double bonds (db) present. - Monounsataurated = 1 db present - Polyunsaturated = 2 or more db present
women need ___ cups of water per day
9
there are ___ essential amino acids and ____ nonessential amino acids
9; 11
less than ____ liter per day is concentrated urine and increases work by the kidneys
1/2 liter (2 cups)
set point theory
(proposes that humans have a genetically predetermined body weight or fat content which the body closely regulates); often refers to the close regulation of body weight. it is not known what cells control this set point or how it functions in weight regulation. there is evidence, however, that mechanisms exist that help regulate weight
top 5 food products in North american diet
- Beef - Poultry - Milk - White bread - Cheese
good vs bad color urine
- Clear or light yellow is good hydration - Dark yellow and pungent is poor hydration
chloride functions
- Component of stomach acid (HCl) - Immune response, used as white blood cells attach foreign cells - Nerve function
breakdown of products of triglycerides
- Diglyceride: 2 fatty acids bonded to a glycerol backbone (removing one fatty acid from triglyceride) - Monoglyceride: 1 fatty acid attached to a glycerol backbone (removing two fatty acids from triglyceride)
pepsin
- Enzyme produced by the stomach to break down proteins - Breaks polypeptide into shorter chains of amino acids
enzyme lipase
- Fat-digesting enzyme produced by salivary glands, stomach, and pancreas - Acts on triglycerides containing short- and medium-chain fatty acids • Fat digestion starts in the stomach and continues on into intestines
general functions of proteins
- Form important structures in body - Make up key part of blood - Help regulate body functions - Can also act as fuel for body cells
low sodium foods
- Fruits & vegetables - Whole grains - Meats w/o sauces - Unprocessed foods
high sodium foods
- Packaged foods - Processed foods - Fast food - Canned foods - Frozen, ready prepared foods (ex: pizza)
aldosterone
- Produced by adrenal glands - Tells kidneys to conserve sodium and water
medication to lower blood triglycerides
- Reduce triglyceride synthesis
hormone gastrin
- Thinking of and chewing food cause release into stomach - Stimulates the release of acid and pepsin
nutrient deficiency concerns in vegan diets
- Vitamin B12 - Iron - Zinc - Calcium - Omega-3 fatty acids
complete (high quality) proteins
- contain ample amounts of all 9 essential amino acids
hyponatremia
- dangerously low blood sodium level - swelling of brain, nerves, fluid in lungs
margarine (fat substitutes)
- made mainly of hydrogenated or refined plant oils and water (butter is made from milk fat)
water intoxication
- potentially fatal condition - occurs with high intake of water - results in severe dilution of blood and other fluids
phospholipids
1/3 types of lipids; Glycerol, phosphate group and 2 fatty acids, an essential part of every cell, synthesized by the body as needed
losing body fat (calories per day to lose 1 pound per week)
-calorie deficit needed to lose adipose tissue (combination of reduced calorie intake, and increase physical activity, deficit of 500 calories per day = 1 lb/wk) -goals to spare loss of lean body tissue (dramatic weight loss programs are usually ones that promise losing 10+ pounds per week and you lose mostly water and lean tissue)
• Successful weight losers and maintainers from National Weight Control Registry:
-eat breakfast almost every day -self-monitor by regularly weighing oneself and keeping a food journal -exercise for about 1 hour per day -eat at restaurants only once or twice per week
lipids in fruits
-fruit pies, avocados 0-11 grams per serving
types of popular diets
-high protein, low carbohydrate approaches -carbohydrate focused diets -low fat approaches -novelty diets (emphasize one food or food group and exclude almost all others) -meal replacements (ex. Beverages or formulas)
lipids in protein
-marbled meat -bacon -poultry (skin) -deep-fat-fried meat -nuts 7-17 grams per serving
behavior modifications that should occur from weight loss
-mindful eating: non-judgmental awareness of eating patterns -chain breaking: ceasing two behaviors that occur together -stimulus control: altering the environment -cognitive restructuring: changing one's frame of mind -contingency management: forming a plan of action to respond to a situation -self monitoring: track foods and conditions affecting eating
lipectomy
-removing "problem" local fat deposits -suctioning out fat through thin tube -risk of infection, skin depressions, blood clots -may result in 4-8 lbs in a session -costs $1800 per site, range $2600-$9000
estimation of body fat (underwater weighing, air displacement or BodPod, skinfold measurement, bioelectrical inpedance, DEXA)
-underwater weighing: very accurate, fat is less dense than lean tissue and floats -air displacement (BodPod): determines body volume and air in sealed chamber, then determines body density by body weight/body volume, then determines body fat by weight/body density -skinfold measurement: pinch skin on several places on the body and an average is taken, estimate and not as accurate -bioelectrical impedance: low-energy current that measures the resistance of electrical flow through your body, fat is resistant to electrical flow (more resistance = more body fat) -DEXA (dual x-ray photon absorptiometry): x-ray body scan that allows for the determination of body fat, most accurate but most expensive
lipids in dairy
-whole milk -low-fat milk (1%, 2%) -some yogurts -many cheeses -premium ice cream 0-10 grams per serving
RDA for protein
0.8g protein per kg body weight
typical production of urine per day
1 liter
we lose _____ liters each day through skin from perspiration
1+
__ in__ americans are estimated to have hypertension
1, 5
you should lose __-___ lbs per week for long term weight loss
1-2
feeling of thirst comes from ____ % body water loss
1-2%
to be a vitamin:
1. Body can't make enough to maintain health 2. Absence → deficiency that can be cured if vitamin is resupplied in time
sound weight-loss program (3)
1. Control calorie intake 2. Increased physical activity -150-300 minutes of moderate intensity aerobic per week; strength training at least 2 times per week 3. Need for lifelong change, behavior modification to maintain healthy weight
how to recognize an unreliable diet
1. Promote quick weight loss 2. Limited food selections 3. Use of testimonials 4. Recommend expensive supplements 5. Claim no need to exercise 6. No permanent lifestyle changes advocated
proper use of water bottles
1. Stainless steel bottles best 2. Plastic, look for "BPA free" on bottle 3. Plastic bottle scratched or cracked, throw it away 4. Do not store your containers of water in a hot garage or in the back of your hot car
largest to smallest contribution of energy output
1. basal metabolism 2. physical activity 3. thermic effect of food 4. adaptive thermogenesis
two events where proteins are used for energy
1. prolonged exercise 2. during weight loss efforts
Digestion of lipids (stomach, liver, pancreas, small intestine, large intestine)
1. stomach: minor digestion of fat takes place in stomach through the action of lipase enzymes 2. liver: liver produces bile, stored in gallbladder and released through bile duct into the small intestine (bile acids aid in fat digestion and absorption by emulsifying lipids in the digestive juices) 3. pancreas: secretes a mixture of enzymes, including lipase, into small intestine because of CCK 4. small intestine: primary site for digestion and absorption of lipids, once absorbed long-chain fatty acids are packages for transport through lymph and the bloodstream (shorter-chain fatty acids are absorbed directly into portal circulation) 5. large intestine: less than 5% of ingested fat is normally excreted in the feces
protein digestion (stomach, pancreas, small intestine, liver, large intestines
1. stomach: partial protein digestion by the enzyme pepsin and stomach acid 2. pancreas: releases enzymes that will further digest polypeptides in the small intestine 3. small intestine: final digestion of amino acid chains to single amino acids takes place inside small intestine cells, partially digested proteins (and fats) trigger release of the hormone cholecytoskinin (CCK) from the walls of small intestine. CCK causes the pancreas to release protein-splitting enzymes, such as trypsin 4. liver: amino acids absorbed into the portal vein and transported to the liver, from there they enter the general bloodstream 5. large intestines: little dietary protein is present in feces
triglycerides
1/3 types of lipids; most common lipid found in body and foods (3 fatty acids bonded to glycerol, an alcohol), type of fat found in fat cells that are used for energy and are stored for energy inbetween meals, need some triglycerides for optimal health, high triglycerides might be a risk for heart disease and may be a sign of metabolic syndrome
signals for reevaluation of lifestyle:
10 pound weight gain, 2 inch increase in waist circumference
AMDR for protein
10-35% of total kcal
major minerals need
100 mg+ per day
acceptable body fat % for men
11-20%
average american consumed ___% less meat and poultry in 2012 than in 2007
12.2%
good BP
120/80
• Consuming below ____kcal/day (women) and _____kcal/day (men) is not supported by research
1200, 1500
men need ____ cups of water per day
13
acceptable body fat % for women
16-30%
underweight if BMI is under ____
18.5 (cutoff less precise than for obesity)
healthy weight BMI
18.5-24.9
the average american takes in __-___ mg/cholesterol per day
180-320 mg
average caloric need per day for women
1800-2400 kcal per day
Dietary Supplement Health and Education Act of ___ & the supplement industry
1994 -definition: Federal legislation which defines and regulates dietary supplements • A supplement contains one or more ingredients: - Vitamin - Mineral - Herb or another botanical - Amino acid - Dietary substance to supplement the diet, which could be an extract or a combination of the first four ingredients in this list Supplement Industry • Generates about $35 to $36 billion annually in U.S. • Supplements can be sold without proof they are safe and effective • FDA provides little regulation unless shown to be inherently dangerous, or makes illegal claim • The dietary supplement industry is a growing multibillion-dollar business (huge growth between 1994 and 2013)
average american consumes ___-____ mg sodium per day
2,300-4,700
1 tsp of salt has ____ mg sodium
2,400
_____ cups of fluid must be ingested for each pound lost during exercise
2-3 cups
Lipids should compose of ___-___% of an adult's total
20-35%
average caloric need per day for men
2200-3000 kcal per day
obesity % of body fat for men
24%+
during any day an adult makes and degrades about ____ g of protein
250
america's consume ___ gallons bottled per year
29.2
orlistat reduces absorption of fat by ___% in small intestine
30
medication for weight loss is given for ___ BMI or harder/ ____ for weight-related conditions
30, 27-29.9
obese BMI
30-39.5
the average american get ___% of total kcal from fat and ___% of total kcal from saturated fat
33, 13
1 lb adipose tissue weight loss = ___ kcal
3500 kcal
extracellular fluid is ___%
37
obesity % of body fat for women
37%+
proteins supply ____ kcal per gram
4
table salt is ___% sodium and ___% chloride
40, 60
water comprises ___-____% of human body
50-70%
output of water below ____ ml is sign of dehydration
500
women should be ___% water if 130 lbs
57
men should be ___% water if 170 lbs
62
intracellular fluid is ___%
63
___% of north american adults are overweight and ___% of total population is obese
68; 34
normal extracellular pH
7.4
___% of sodium is added as salt during food manufacturing
77
____ milligrams of cholesterol are produced daily
875
lipids are ___kcal/gm calorie intake
9
minerals
: inorganic substances (found in soil and rocks, not living tissue). • You ingest minerals by eating plants (that absorbed minerals from soil) and by eating meat from animals (they eat plants). • Essential nutrients the body needs to survive and carry out cell processes.
alkalosis
: opposite of acidosis • Body loses too much acid → alkalosis - Less often than acidosis, still critical • Symptoms: agitation and dizziness • Can occur in: - Diuretic use - Vomiting - Breathing of too much O2 (ex: pneumonia or altitude sickness)
sodium AMDR
<2,300 mg per day: general population (about a teaspoon) <1,500 mg per day: African americans, middle-aged or older adults, those with hypertension, diabetes, or chronic kidney disease
hypertension BP
> 139/89
preservation of minerals in foods: plant foods
Are lost from plant foods during processing
equation for EER in women
EER = 354 - (6.91 x age) + PA x [(9.36 x weight) + (726 x height)]
equation for EER in men
EER = 662 - (9.53 x age) + PA x [(15.91 x weight) + (539.6 x height)]
Lipase
Enzyme that breaks down fats into fatty acids
functions of cholesterol
Essential component of cell membrane • Produced by the liver • Found only in animal products • Forms important hormones - Estrogen, testosterone, vitamin D • Precursor to bile acids
health and plant proteins
Heart healthy • Cancer-fighting • Bone health • Better glucose control • Soy and menopausal
CCK
Hormone cholecytokinin
eating a high-protein diet can be harmful if...
If low in plant foods (fiber), vitamins, phytochemicals • If high in saturated fat and cholesterol • Excessive intake of processed red meat is linked with colon cancer • Added burden on the kidney • May increase calcium loss in the urine • Increase urine production - increase risk for dehydration
vitamin functions
Immunity, bone health, fluid & electrolyte balance, blood health, antioxidant systems, energy metabolism
fat is hidden in some foods so...
Look on the Nutrition Facts labels • Look on the lists of ingredients • Control portion size
sterols
Multi-ringed structure • Does not have a glycerol backbone • Cholesterol is a sterol • Waxy substance • Do not readily dissolve in water • Found in animal foods
low-fat diets
Need time to adjust to taste of low-fat diet • Replace whole milk with 1% or skim - In time, whole milk will taste too creamy • Why? Weight control and reduced risk of chronic disease
Are trans fats common in nature?
No
recommendations for fat intake (Dietary Guidelines)
No RDA but 2010 Dietary Guidelines = 20% to 35% of calories (Need to know), 44 to 78 grams
are dietary habits (specifically intake of saturated fat) associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease)?
No, Ancel Keys conducted a sided study (diet and CVD in different countries called the Keys studies) that said they are but has been proven wrong
does dietary cholesterol significantly impact blood cholesterol?
No, raises LDL slightly but doesn't affect LDL to HDL ratio
preservation of minerals in foods: animal foods
Not typically lost from animal foods during processing
protein organization
Order of amino acids in a protein determines its ultimate shape • Protein's final shape determines its function in the body • This is accomplished by folding individual proteins and sometimes by combining several proteins together
closer look at plant sources of proteins
Per gram many are great source of nutrients • Also contain phytochemicals (plant compound that is thought to have health-protecting qualities) • Legumes, beans, peas, and peanuts • Nuts and seeds • All contribute to protein, vitamin, fiber in meal
plant proteins
Plant proteins in grains are often low in one or more of the nine essential amino acids
development of cardiovascular disease
Plaque • cholesterol-rich substance deposited in blood vessels • contains white blood cells, smooth muscle cells, various proteins, cholesterol, other lipids, and eventually calcium
benefits of a vegetarian diet
Positive impact on heart health • Little dietary cholesterol (from dairy...if eaten) • No trans fat, little saturated fat • Contain ample mono and polyunsaturated fats • Good source of fiber, vitamins, minerals, phytochemicals
hydrogenation of fatty acids
Prevents Rancidity • Process used to solidify an oil • Addition of H to C=C double bonds under pressure • Increases shelf life • Formation of trans fatty acid in the process - (similar to shape of saturated fatty acid) ex. unsaturated vegetable oil (liquid) has hydrogen added to it under pressure and turns into partially hydrogenated fat (semisolid) which is rich in trans fat
goal of Healthy People 2020
Reduce consumption of saturated fat in population ages 2 years and older to 9.5% of total calorie intake
medication to lower LDL
Reduces cholesterol synthesis in the liver (Statins, "Lipitor") or binds to bile acids to cholesterol for elimination
benefits of high-HDL
Removes cholesterol from the bloodstream • Reduces risk of cardiovascular disease • Pre-menopausal women have higher HDL
sickle cell anemia
Sickle cell: genetic (DNA) disorder affecting red blood cells. • Hemoglobin protein in RBC: transports oxygen from the lungs to the rest of the body. • Normal RBCs: round & flexible • Sickle cell disease: hemoglobin protein abnormal, resulting in rigid concave shape. Poor oxygen transport **result of an inherited out of order amino acid sequence on a protein**
amino acid supplements
Sometimes used by athletes and dieters • The right types/amount of protein will aid athletic performance • Using amino acid supplements is not considered safe. Why? - Individual aa taken can overwhelm absorptive mechanisms in small intestine - Excess amino acids cause toxicity. Especially methionine, cysteine, and histidine
reduced fat foods
Sugar is commonly added in place of fat - Calorie content is about the same
mineral toxicities
Supplements pose biggest problem for toxicity • Avoid intakes above 100% of Daily Values on supplement labels • Harmful interactions with other nutrients can occur
ways to increase plant proteins in diet
Try a veggie burger • Sprinkle seeds, nuts on salad • Eat soy nuts, edamame • Peanut butter on bagel • Choose beans with taco seasoning instead of beef or chicken for taco filler
carrying fat/cholesterol in the bloodstream
Water (blood) and oil (fat) are incompatible • Unique system of fat transportation is needed • *Lipoproteins* contains both proteins and lipids. - These allow fats to move through the water inside and outside cells. - They also serve to emulsify fats
water contributes to body temperature regulation by
When overheated: - Body perspires/sweats - Heat energy removed from skin - Sweat evaporates through pores - Body is cooled (Evaporation)
indirect calorimetry
a method to measure energy use by the body by measuring oxygen uptake and carbon dioxide output. formulas are then used to convert this gas exchange value into energy use, estimating the proportion of energy nutrients that are being oxidized for energy in the fuel mix
trypsin
a protein digesting enzyme secreted by the pancreas to act in the small intestine
hypertension
abnormally high blood pressure
nonessential amino acids
alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
denaturation of proteins
alteration of a protein's three-dimensional structure, • From treatment by heat, enzymes, acid, alkaline solutions, agitation • Cooking useful in aiding digestion
Without enough carbohydrate, liver produces glucose from _______
amino acids - In starvation, amino acids from muscle tissue are converted into glucose - Wastes muscle tissue and can produce edema
proteins turn to ______ that are ready for absorption
amino acids and smaller peptides
protein turnover
balance between protein synthesis and protein degradation. • Amino acids can be recycled during breakdown of old worn out proteins and used to make new proteins (synthesis)
factors into energy expenditure
basal metabolism, thermic effect of food (TEF), physical activity, adaptive thermogenesis
omega-3 fatty acid helps the ______ (name of acids)
brain (docosahexaenoic acid; DHA) & heart (eicosapentaenoic acid; EPA)
omega-6 fatty acid helps the _____ (name of acid)
brain/muscle (arachidonic acid)
amino acids
building blocks of proteins • Composed largely of carbon, hydrogen, oxygen, nitrogen. • 20 different amino acids make up all proteins - Common structure, differ in R-group side chain - Side-chain determines structure and function
adaptive thermogenesis
burning of food due to non-voluntary physical activity (fidgeting/shivering, maintenance of muscle tone, maintenance of posture) -small contribution to output
denaturation of proteins happens by
by cooking and acid in stomach (makes digestion easier)
DASH diets are high in ____ and low in _____
calcium, potassium, magnesium, fruits and vegetables; salt
Cl-
chloride
direct calorimetry
done in insulated chamber -measure body heat output -expensive and complex
gluconegenesis
during starvation/fasting/intense exercise the liver converts certain amino acids from muscle tissue into glucose
best way to receive most minerals
eating recommended servings of fruits, vegetables, and grains
vegan
eats only plant foods
_____ maintain acid-base balance
electrolytes
positive energy balance
energy intake is greater than energy expended (weight gain)
negative energy balance
energy intake is less than energy expended (weight loss)
thermic effect of food
energy used to digest, absorb, and metabolize food nutrients -"tax" of total energy consumed -5-10% of total calories consumed -TEF is highest for protein -larger meals result in higher TEF than the same amount eaten over several hours -Ex: celery is a negative calorie food because it takes more energy to digest than it provides for you
omega-3 fatty acid (what type of fatty acid, specific name, found in)
essential, polyunsaturated fatty acid, alpha-linolenic acid (primarily from nuts, seeds, fish oil, flax seed oil, fish oil)
omega-6 fatty acid (what type of fatty acid, specific name, and where it's found)
essential, polyunsaturated fatty acid, linoleic acid (found in vegetable oils)
amount of urine produced is determined primarily by
excess protein and sodium
vitamin classification
fat soluable and water soluable vitamins & choline
cholesterol (found in ___ products, produced by ___, forms ____)
fatty acid, multi-ringed structure with no glycerol backbone, waxy lipid found in all body cells, structure containing multiple cell rings that is found only in foods that contain animal products, produced by the liver, forms important hormones & precursor to bile acids & helps strengthen the cell membrane
vitamin B-12 can become deficient in humans with a vegan diet because
it is found only in animal foods, the liver stores it for about 4 years, supplements aid with this
unmanaged dehydration can lead to
kidney damage, heat stroke, coma, even death
structure of lipoprotein
large droplets of lipid surrounded by a thin, water-soluable shell of phospholipids, cholesterol, and protein
Later 2000s showed a _______ of obesity and BMI trends
leveling off
olestra or olean (fat substitutes)
links fatty acid to sucrose instead of glycerol, not digestible - Not digested - FDA approved for fried snack foods
chylomicrons
lipoprotein particles that consist of triglycerides, phospholipids, cholesterol, and proteins. • They transport dietary lipids from the intestines to other locations in the body. • Chylomicrons are one of the five major groups of lipoproteins
oils
liquid at room temperature
RDA for proteins is closer to the ____ end of AMDR
low
incomplete (low quality) proteins
low in or lack one or more essential amino acids
lactovegetarians
plant and dairy products
lacto-ovovegetarians
plant products, dairy, eggs
K+
potassium
to convert weight to kilograms:
pounds/2.2
adjustable gastric banding
procedure in which opening from esophagus to stomach is reduced by a hollow gastric band
protein functions
produce body components, maintain fluid balance, contribute to acid-base balance, form enzymes & hormones, contribute to immune function, provide energy & satiety
Amphetamine for weight loss
prolongs the activity of epinephrine and norepinephrine in the brain, decreases appetite, not recommended for long term use (dependency)
americans exceed requirements of
protein and sodium
general functions of fatty acids
provide energy, efficient storage of energy, insulating and protecting body, transport fat-soluable vitamins A, D, E, K, phospholipids become part of cell membrane, cholesterol becomes part of hormones including estrogen & testosterone and cholesterol is a structural component in cells and lipoproteins
satiety and proteins
provide the highest feeling of satiety after a meal
hormone cholecystokinin (CCK)
released from walls in small intestine into the bloodstream to the pancreas to cause the release of protein-splitting enzymes such as trypsin
sources of polyunsaturated fatty acids
safflower oil, sunflower oil, corn oil, soybean oil
functions of sodium
• Adds flavor to and preserves food • Digestive tract absorbs almost all consumed • Helps maintain fluid balance • Helps nerve impulse conduction • Helps absorption of some nutrients (ex: glucose) • Blood levels vary only slightly
animal protein
• Animal protein generally contains all 9 essential amino acids
ADH
• Antidiuretic hormone (ADH) - Secreted by pituitary gland when blood volume is ↓ - Tells kidneys to ↓ water excretion which in turn ↑ blood volume
potassium deficiency (cause and symptoms)
• Can be caused from: - Chronic diarrhea - Vomiting - Laxative abuse - Alcohol abuse - Eating disorders - Very low calorie diets • Symptoms include: - Loss of appetite - Muscle cramps - Confusion - Constipation - Irregular heart beat
Lipids in grains
• Crackers • Pasta dishes with added fat 0-18 grams per serving
fat rancidity (breakdown of ___ , fatty acid most susceptible)
• Decomposed oils • Breakdown of the C=C bonds by light and/or O2 • Unpleasant odor and flavor • Polyunsaturated fatty acid more susceptible • Limited shelf life of food products
DASH diet
• Dietary approach to stop hypertension - Developed in part with the US National Institutes of Health to lower blood pressure without medication. • Numerous studies have shown that the DASH diet reduces the risk of many diseases: some cancers, stroke, heart disease, heart failure, kidney stones, and diabetes -high in calcium, potassium, and magnesium and low in salt, 2 extra cups of fruits and veggies to myplate, and emphasizes consumption of nuts, seeds, or beans 4-5 days a week
contributors to hypertension
• Family history • Age • Heart disease • Overweight • Inactivity • Excess alcohol • High sodium intake • Smoking • Elevated blood lipoproteins • African Americans and Asian Americans have higher risk than do Caucasians
fatty acids deficiency
• Flaky, itchy skin • Diarrhea • Infections • Slowed growth and wound healing
lipids in vegetables
• French fried potatoes 0-27 grams per serving
getting too much sodium effects
• Increases urine output leading to dehydration • Increases blood pressure • Research links excessive sodium consumption to overweight and obesity • About 95% of North American adults have sodium intakes exceeding UL
lowering triglycerides in diet:
• Is the most diet responsive blood lipid • Avoid overeating • Small frequent meals • Limit alcohol & simple sugars • Include fish 2x per week
why control blood pressure?
• Lowers cardiovascular disease risk • Lowers kidney disease risk • Decreases risk of stroke • Prevent declines in brain function • Prevent poor blood circulation in legs • Prevent vision problems • Prevent sudden death
potassium functions
• Maintaining water balance • Nerve impulse transmission • Increasing potassium intake can help lower blood pressure
minerals: absorption
• Majority absorbed in small intestine • Fiber can decrease some mineral absorption
Signs of a good supplement to choose
• Nationally recognized brand • Take with or just after meals increases absorption • All nutrient sources equal no more than Upper Level, especially Vitamin A • Read labels carefully, look for USP symbol
emulsifiers
• Phospholipids can act as emulsifiers. • Found in wheat germ, peanuts, yolks, soy beans, organ meat Definition: compound that can suspend fat in water by isolating individual fat droplets, prevents lipids and water from separating
ways to raise HDL
• Physical activity • Don't smoke • Eat regularly • Eat less total fat • Moderate intake of alcohol increases HDL • Compounds from cocoa can also increase (dark chocolate)
getting too much chloride
• Plays a role in raising blood pressure • Because of increased salt intake, average North American intake of chloride is elevated • Learn at young age to select lower-salt foods
proteins providing energy
• Proteins supply little energy for a weight-stable person
decreasing LDL in diet:
• Reduce dietary saturated fat and cholesterol • Increase mono and polyunsaturated fats in diet • Increase dietary fiber (soluble)
benefits of essential fatty acids
• Regulate blood clotting • Reduce heart attack risk • Transport fat-soluble vitamins • Control inflammation
water moistens, lubricates, and cushions by
• Saliva - helps food pass from esophagus → stomach • Mucus - protective coating through GI tract & lungs • Lubricating fluids - Joints, tears • Cerebral spinal fluid (surrounds nervous system) • Amniotic fluid (surrounds a baby)
fats provide these in foods
• Satiety • Flavor • Texture
scavenger cells
• Scavenger WBC (foam cells) removes oxidized LDL from circulation • Build-up of atherosclerosis plaque on walls of the blood vessels • Development of atherosclerosis (buildup of fatty material, plaque, in the arteries including those surrounding the heart • Increased vessel damage caused by - Smoking, diabetes, hypertension (high BP), homocysteine (amino acid that occurs as an intermediate in the metabolism of the methionine and cysteine), high LDL, infection
minerals: storage
• Stored in various tissues, bone, liver - Example: Ca in bone • Some remain in bloodstream • Others stored in muscle tissue, organs, glands
vitamin preservation in foods
• The more ripe a fruit or vegetable is, the more vitamin content it has • Freezing can help retain nutrients - frozen foods often blanched (quick, rapid boil then thrown in freezing water and frozen) first, increasing vitamin content • Water-soluble particularly susceptible to destruction by heat, light, air exposure, cooking in water and alkalinity
saturated fatty acids composition
• These are called "saturated" because all the carbon "C" atoms are fully saturated with Hydrogens ("H") • No double bonds present (all full with hydrogens bonded to carbons). Only Carbon single bonds present
risk factors for cardiovascular disease
• Total blood cholesterol > 200 mg/dl • Low HDL (< 40 mg/dl) (don't need to know specific) • Blood triglycerides > 200 mg/dl (don't need to know specific) • Smoking - Increases clotting • Hypertension (greater than 139/89) • Diabetes: Insulin increases cholesterol synthesis • Age & Family history • Obesity: Fat around the waist, Insulin resistance • Inactivity
trans fatty acid
• Trans fatty acid: form of unsaturated fatty acid, usually a monounsaturated one when found in food, in which the hydrogens on both carbons forming the double bond lie on opposite sides of that bond, causes fatty acid to stay straight which makes it function like a saturated fatty acid (limit intake of these!) -unsaturated fatty acids -straight shape
getting too much potassium
• Typical food intakes do not lead to potassium toxicity in people with healthy kidneys • If kidney function is poor: potassium builds up in blood, inhibits heart function and decreases heartbeat • No Upper Level (UL) has been set
upper body obesity (android)
• Upper body obesity "apple shape" -"android" aka abdominal or central obesity, common in men • Associated with: -insulin resistance, fatty liver -cardiovascular disease, hypertension, type 2 diabetes • Defined as -waist measurement of > 40" for men -waist measurement of > 35" for women
vitamins
• Vitamins are organic compounds which are needed in small quantities to sustain life. • Vitamins must come from external sources (like food), because the body either does not produce enough of them, or none at all
cis fatty acid
•Cis fatty acid: a form of an unsaturated fatty acid that has the hydrogens lying on the same side of the carbon-carbon double bond, causes fatty acid to bend -unsaturated fatty acids -bent shape
