nutrition midterm 1
type 2 diabetes
90-95% of cases. cells are resistant to insulin, eventually insulin producing cells are exhausted, pancreas decreases and medication and/or insulin is required. people 45 and older or at risk for diabetes should be tested
reduce added sugar to
9tsp/day for men <150 calories daily 6tsp/day for women <100 calories daily
blood glucose levels
<100 mg/dl normal 100 to 125 mg/dl prediabetic >/=126 diabetic
what percentage of shoppers read the food label to see what is in the foods they buy
67%
dual column labeling is required for some packages that can be consumed in one sitting or in multiple sittings. for packages that contain 200% and up and including 300% of the standard serving size
a 3oz bag of chips would be labeled per serving and per package
diabetes mellitus
a disease charac by high blood glucose levels and inadequate or ineffective insulin type 1 & type 2. 30.3 mm ppl have diabetes in US
phytochemicals
compounds in plant foods that benefit health. beta carotene in carrots protects cells from damaging substances that increase risk of some chromic diseases, including cancer
many lactose intolerant people can enjoy at least 12 g of lactose in a single serving without major GI discomfort. tolerance further improved when dairy products are paired with meals and consumed throughout the day
8oz milk = 12 g 8oz yogurt = 11 to 17 grams whey, curds, milk by products, dry milk solids, nonfat dry milk
zoochemicals
compounds in animal food products that benefit health. omega 3 fatty acids in fatty fish
fiber goals
20-35 grams a day
how much fiber
20-35 grams daily. females = 25, males = 38. add gradually, drink fluids
grains intake suggested vs actual
6 oz vs 6.6 oz
top ten leading causes of death in US
1. heart disease* 2. cancer* 3. accidents 4. chronic lower respiratory disease 5. stroke* 6. alzheimer's disease 7. diabetes* 8. influenza/pneumonia 9. kidney disease 10. intentional harm
finding whole grains
100% whole wheat bread, whole grain cereal, oatmeal, brown rice, popcorn
monk fruit
150=300 times sweeter
fruit intake suggested vs actual
2 cups vs <1 cup
veggie intake suggested vs actual
2.5 cups vs 1.5 cups
DRI: 2000 calorie diet
225-325 grams of carbs daily. 45-65% of your daily calories
energy density refers to foods high in energy but low in weight or volume such as the potato chip. high in solid fats and calories. more calories per gram. focus on fruits and veggies, get calcium rich food, make half your grains whole, and go lean with protein. be physically active.
3 oz of chicken or fish looks like palm of lady's hand. a student id can also measure 3 oz. to measure vegetables, use a woman's fist = 1 cup, man's fist is 2 cups of veggies. ay okay sign is a tablespoon of salad dressing
dairy intake suggested vs actual
3 servings vs 1.6 servings
type 1 diabetes
5-10% of cases. autoimmune disease: insulin producing cells in pancreas destroyed - insulin injections required. develops in childhood, early adult years
protein intake suggested vs actual
5-7 oz vs 5 oz
large intestine
small intestine, ileocecal sphincter, cecum, ascending colon, transverse colon, descending colon, sigmoid, rectum, anus
when planning your diet, DON'T use the EAR or UL
DO use the RDA, AI (if RDA isn't available), and AMDR to follow guidelines regarding percentages of carbs, protein, and fat in your diet
DRI provide recommendations regarding your nutrient needs. Dietary Guidelines for Americans, which provide broad dietary and lifestyle advice. MyPlate designed to help you eat healthfully and implement the recommendations in the DRIs and advice in the DGA. the nutrition facts panel on food labels contain the Daily Values and help decide foods to buy
DRI - DGA - My Plate DRI - Daily Values DGA - Daily Values
epinephrine can stimulate glycogenolysis and improve blood glucose. after liver's glycogen stores depleted, body relies on fat and protein for food. to burn fat thoroughly, need adequate glucose. without it, excessive amounts of ketone bodies, by products of incomplete breakdown of fat, are created and spill out into blood. they are acids can can cause blood to become acidic, ketosis.
DRI carbs is 130 g daily. 45-65% of total daily calories. AMDR. fiber is 14 g for ever 1000 you eat. starch is primary complex carb found in refined grains while fiber is found in whole grains. three edible parts: bran, endosperm, adn germ. bran is outer shell rich in fiber, b vitamins, phytochemicals, trace minerals. germ is nutritional powerhouse. vitamin e, phytochemicals, b vitamins. endosperm is starchy component contains protein, b vitamins, some fiber, not as much as bran. refind grains: strips out bran and germ leaving only endosperm. enriched grains restore nutrition with folic acid, thiamin, nicain, riboflavin, and iron. but fiber nad phytochemicals are still lose. whole grain contains all three parts of kernel
chart of amt of nutrients daily based on age and gender goes from
EAR, normal distrib to RDA and then into the UL where there is an increased risk of toxicity
PEPTIC ULCER CAUSED BY HELIOBACTER PYLORI BACTERIUM
EATING EXCESS AMOUNT OF ADDED SGUAR CAN INC RISK OF DEVO DIABETES
guidelines
Follow a healthy eating pattern across the lifespan Focus on variety, nutrient density, and amount Limit calories from added sugars and saturated fats and reduce sodium intake Shift to healthier food and beverage choices Support healthy eating patterns for all
digestion
GI tract consists of mouth, esophagus, stomach, small and large intestines, other organs. it is a multi-step process of breaking down foods into absorbable components using mechanical and chemical means in the GI tract
stomach secretions
HCl, various enzymes, mucus, intrinsic factor (needed for vitamin B12 absorption) and gastrin. mucus produced in stomach acts as barrier between HCL and stomach lining, protecting from damage. HCL activates enzymes, including protein digesting enzyme pepsin, enhances absorption of minerals, and destroys some ingested microorganisms
IMPROPER ABSORPTION OF AIR CAUSES
HEARTBURN
medical foods
PKU free formulas
healthy dietary patterns
US style, mediterranean, healthy vegetarian, dash diet
guided by two fundamental realities
about half of american adults have one or more preventable, chronic diseases, and about 2/3 are overweight or obese diet, physical inactivity, and other health related lifestyle behaviors are influenced by personal, social, organizational, and environmental context
large intes
absorbs water and some nutrients, passes waste products out of body
hcl
activates enzyme pepsin, enhances absorption of minerals, breaks down connective tissues of meat, destroys some indigested microorganisms. mucus protects stomach lining from damage. digestive enzymes, intrinsic factor (for vitamin B12 absorption) stomach hormone gastrin. chyme: semi-liquid substance or partially digested food and digestive juices
once digested nutrients reach small intestine, absorbed by passive diffusion, facilitated diffusion, or active transport. endocytosis occurs when whole proteins are absorbed intact. passive/simple diffusion nutrients are absorbed due to a concentration gradient. when concentration greater in GI tract than intestinal cell, nutrient forced across cell membrane. doesn't require energy of special protein carrier to help nutrient cross the intestinal cell membrane. facilitated diffusion is similar to passive in that nutrients absorbed from high to low concentration and the process does not require energy. but does require a specialized protein to carry nutrients across cell membrane.
active transport diff from both simple and facilitated diffusion. in this form of absorption, digested nutrients are absorbed from low to high concentration. this req both a carrier and energy to shuttle nutrients across the cell membrane. water soluble molecules like vitamins use facilitated diffusion. glucose and amino acids use active transport
naturally occurring sugars found in fruits and diary. usually more nutrient dense; provide more nutrition per bite. fruits and dairy
added sugars are added by manufacturers and are often empty calories (provide little nutrition) taste buds can't distinguish between naturally occurring and added sugars
follow healthy eating pattern across the lifespan
all food and beverage choices matter. choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease
sat fats
also mostly in mixed dishes, snacks and sweets, protein foods
typical dinner plat mismatch to myplate
americans report getting less fruits and vegetables and more protein than recommended by myplate
carbs, fats, and proteins are energy providing nutrients bc they contain calories. carbs and protein provide 4 calories/gram and fats provide 9 calories/gram
amount of calories you need to maintain weight is based on age, gender, activity level
polysaccharides (starch)
amylose (straight) amylopectin (branched)
celiac disease
an autoimmune, malabsorption disorder that causes a person's own immune system to damage the small intestine when gluten, a protein in wheat, rye, and barley is consumed. this reduces the ability to absorb nutrients. exact cause unknown. believed to be genetic. sometimes detected or triggered by surgery, pregnancy, a viral infection, or severe emotional stress. symptoms: abdominal bloating, cramping, diarrhea, gas, fatty/foul smelling stools, weight loss, anemia, fatigue. no cure, MUST follow a gluten free diet
what is a healthy eating pattern
an eating pattern reps the TOTALITY of all foods and bevs consumed to meet nutritional needs without exceeding limits such as those for sat fat, added sugars, sodium, and total calories. the combos and quantities at which foods and nutrients are consumed may have synergistic and cumulative effects on health and disease
nutrients enter the body by passing through the cells of the brush border and then flow through the capillaries or lymph fluid into cells in the body. undigested or unabsorbed nutrients and other compounds from sandwich enter the large intestine through ileocecal valve.
as waste material enters cecum, they mix with intestinal bacteria, which digests some remaining materials. as chyme travels through colon, water and other chemicals absorbed, forming a semisolid mass called feces that is eventually eliminated through the rectum, the ultimate fate of the sandwich
baby boomers (1946-1964) 75mm Americans aged 52-70. The number of Americans ages 65 and older is projected to more than double from 46 mm today to over 98 mm in 2060
baby boomers are interested in hedging against the aging process and age-related diseases through their diet
sugar and carbs play a role in dental caries. caries devo as acids produced by bacterial growth in the mouth and eat into tooth enamel
bacteria thrive on carbohydrate. some foods like breads, may be worse bc particles get stuck in the teeth an do not dissolve. providing a feast for acid producing bacteria
healthy eating = balance, variety, and moderation
balance = healthy proportions of all nutrients varied = many diff foods moderate = adequate amounts of nutrients and energy. a person who is overnourished can also be malnourished.
proportionality, variety, balance, individuality
balance calories. enjoy food but eat less. avoid oversized portions. oils are not represented on the plate as they are not considered a food group
three principals for healthy eating
balance, moderation, variety
increase the soluble fiber in your diet
beans, apples, pears, oats, citrus
mouth
begins breaking down food into smaller components through chewing
red flags for type 2 diabetes
being overweight and any of the 2 following: having parent or gparent with type 2 being american indian, african american, hispanic american, asian american, or pacific islander descent showing signs of being resistant to insulin or having conditions associated with insulin resistance such as high bp or too much fat and/or cholesterol in the blood and polycystic ovary syndrome
if the beneficial compound in the food is derived from plants, it is called a phytochemical. if derived from animals = zoochemical.
betacarotene in carrots and broccoli. anthocyanins are antioxidants found in berries, red grapes, and cherries. lycopene found in tomatoes and watermelon may lower risk of prostate cancer. soy protein found in tofu and soy milk and may lower risk of heart disease. plant sterol and stanol esters found in fortified margarines may lower blood choles
prediabetes= impaired glucose tolerance
blood glucose higher than normal but not yet high enough to be classified as diabetes. damage to heart and circulatory system can occur. 84.1 mm ppl in US
strong evidence shows that a higher consumption of added sugars, especially sugary bevs is associated with increased risk of type 2 diabetes. this evidence is not fully explained by body weight
body fatness is closely related to diabetes. too much sugar in the diet, especially in the form of sugar sweetened beverages is consistently associated with an increased risk of heart disease. excess sugar can inc blood levels of triglycerides, the primary form of fat in your body. at the same time it can lower the level of your "good" HDL cholesterol
mechanical digestion starts with mastication in mouth creates a bolus. chemical digestion in mouth occurs when enzymes secreted by salivary glands begin breakdown of carbs in food. once bolus is swallowed, propulsion and peristalsis move bolus down esophagus to stomach. in stomach, mechanical digestion mixes bolus with acid, enzymes, and gastric fluids forming a liquid called chyme. stomach enzymes begin chemical digestion of proteins. a few fat soluble substances are absorbed through the stomach wall. liver and gallbladder aid in digestion of fat. the chyme moves to small intestine. liver produces bile to help digestion of fats. gallbladder stores bile and releases into small intestine through the bile duct. chyme mechanically mixes with digestive juices, peristalsis. digestive enzymes chemically digest most of the food. pancreas produces digestive enzymes and bicarbonate enzymes released into small intestine via pancreatic duct. nutrients absorbed into blood and lymph through intestinal cells. chemical digestion continues in large intestine as some remaining food residue digested by bacteria. salts, water, and some vitamins are also absorbed in large intestine. compacts waste into feces which is temporarily stored in rectum before being eliminated in anus
both mechanical and chemical digestion begin in mouth. glands in mouth release saliva, a watery fluid that helps soften food. saliva contains water, electrolytes, and few enzymes like amylase, which begins to breakdown carbs and mucus. mucus helps lubricate food, stick tog, and protects inside of mouth. once food chewed, pushed to back of mouth through the throat, or pharynx, by the tongue
what happens to indiv organs of GI tract
breakdown of food begins in mouth: saliva released, contains water, electrolytes, mucus, and several enzymes softens, lubricates, dissolves food particles. bolus(food mass) moves into pharynx, is swallowed, enters esophagus epiglottis closes off trachea during swallowing to prevent food from lodging in windpipe
conventional whole foods
broccoli, tomatoes
draining and rinsing canned beans can reduce sodium levels
by 40%
soluble fiber helps cholesterol
by removing some choles from body and blocking choles absorption
modified foods (fortified, enriched, enhanced)
calcium & vit d fortified spreads folate enriched grains energy bars, enhanced H20
energy in food is commonly measured in
calories
carbs= energy, proteins & fats= energy, growth, regulate body, vitamins, minerals, water = growth and regulate body
calories = energy. food is fuel
new label
calories larger type font, updated daily values. quick guide to the %DV 5% or less is low, 20% or more is high. actual amounts declared of vitamins
sm intes
completes digestion of food and absorbs nutrients through its walls
lactose = milk sugar, principal carb found in dairy. lactose malabsoprtion bc deficiency of brush border enzyme lactase. people can still enjoy a serving of milk, yogurt, or cheese esp with a meal or snack.
can ingest at least 12 g of lactose (amt in a cup of milk) without any symptoms. The digestion of carbohydrates begins in your mouth and continues in your stomach and small intestine. Enzymes help break down the carbohydrates into disaccharides and then monosaccharides so that they can be absorbed. All the monosaccharides are converted to glucose in your liver to be used as energy by your cells or stored as glycogen or fat. Fiber travels to your colon and then most of it is eliminated from your body. People with a deficiency of the brush border enzyme lactase cannot properly digest lactose, and so may experience lactose malabsorption or lactose intolerance.
glycogen is storage form of glucose and is found in liver and muscle cells. branched, similar to amylopectin.
carb digestion starts in mouth with salivary amylase breaking down amylose and amylopectin into smaller chains of carbs. stomach acidity inactivates salivary amylase, very little digestion of cabrs in stomach. pancreatic amylase breaks down amylose and amylopectin into smaller chains of carbs. glucose taken up by liver from blood. small intestine brush border enzymes break down disaccharides into monosaccharides and glucose absorbed into blood stream. large intestine: all starches and simple sugars broken down and absorbed in small intestine, only fiber goes to large. bacteria metabolizes some of the fiber. majority of fiber eliminated in the stool
calorie the unit used to measure energy
carbs = 4 calories/gram protein = 4 fat = 9 vitamins, minerals, water = 0 calories
carbs supply glucose, that cells use as the major energy source for fuel. fats are another major fuel source, insulation and protect organs from damage. proteins can be used as energy, but better used to build and maintain tissues, muscles, and organs. proteins make enzymes and hormones that help transport other nutrients.
carbs, fats, and proteins are all organic bc they contain the element carbon. inorganic doesn't contain carbon.
calories from macronutrients are used as energy during the process of metabolism, and many vitamins, minerals, and water are essential to this process
carbs, protein, fats = energy and growth maintenance support structure, regulate processes. vitamins minerals and water = growth maintenance support structure and regulate processes
the nutrient team
carbs, proteins, fats, vitamins, minerals, water
6 essential nutrients
carbs, proteins, fats, vitamins, minerals, water. carbs, proteins, and fats are macronutrients bc you need higher amounts of them in your diet. vitamins and minerals, although equally important, are called micronutrients bc need them in lesser amounts
during fasting, no CHO
causes incomplete burning of fat and creates ketone bodies. causes ketosis
sm intes about 20 ft long. wall = circular folds, villi, and microvilli. villi has blood capillaries and lymph vessels. after chyme passes through the small intestine, it comes to the ileocecal sphincter into large intestine. by this time, majority of nutrients have been absorbed. large intes absorbs water, produces few vitamins, and absorbs electrolytes, and forms fecal matter. large intestine does not secrete or use digestive enzymes, rather chemical digestion takes place in large intestine due to bacteria. produces mucus that protects cells. absorbs water and electrolytes.
cecum, colon, and rectum. ascending, transverse, descending, and sigmoid colons. bacteria in the colon play a role in producing some vitamins including b complex vitamins and vitamin K. bacteria also ferment some of the undigested and unabsorbed dietary carbs into simpler compounds including methane gas, CO2, and H. some of colon's bacteria break down undigested fiber and produce various compounds including hydrogen and sulfide
insulin secretion: when blood glucose levels increase after a meal, the pancreas secretes the hormone insulin into the bloodstream
cellular uptake: insulin travels to the issues where it alters the cell membranes to allow the transport of glucose into the cells by increasing the number of glucose transporters on the cell membrane
the new food label
change reflects updated scientific information, including the link between diet, chronic diseases, and public health updated servings sizes needed to reflect the changes in amounts of foods typically consumed format draws attention to calories and servings sizes, two important elements in making healthier food choices calories count
foods that help fight cavities
cheese and sugarless gum
mechanical digestion
chewing, grinding food to aid swallowing. peristalsis: the forward, rhythmic muscular contraction that moves food through GI tract. segmentation: sloshing motion (back and forth) to mix food with chemical secretions in intestine. pendular movement: constrictive wave involving forward and reverse movements and absorption to enhance nutrient absorption in the small intestine
shift to healthier food and bev choices
choose nutrient dense foods and bevs across and within all food groups in place of less healthy choices. consider cultural and personal preferences to make these shifts easier to accomplish and maintain
why is good nutrition imp?
chronic deficiencies, excesses, and imbalances of nutrients can affect health, both short term and long term. good nutrition can help reduce the risk of many CHRONIC DISEASES AND CONDITIONS, including heart disease, cancer, stroke, diabetes, osteoporosis, high blood pressure, and obesity
after digestion, nutrients are absorbed through the walls of the intestines into body's two transport systems
circulatory system (blood) lymph system sent to the liver for processing before delivery to the body's cells. GI tract is highly efficient: 92-97% of nutrients from food are digested and absorbed
DRIs are specific reference values for each nutrient. specific amts of each nutrient that one needs to consume to maintain good health, prevent chronic diseases, and avoid unhealthy excesses. based on age and gender.
comprises five reference values: Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), the Tolerable Upper Intake Level (UL), and the Acceptable Macronutrient Distribution Range (AMDR). will only use RDA or AI, AMDR, and UL to assess whether diet is meeting needs. the EAR is the starting point in process of det the other values
fiber can lower
constipation, diverticulosis, heart disease, colorectal cancer, obesity, diabetes mellitus
limit calories from added sugars and sat fats and reduce sodium intake
consume an eating pattern low in added sugars, sat fats, and sodium. cut back on foods and bevs higher in these components to amounts that fit within healthy eating patterns
nutrient dense foods
contain vitamins, minerals, fiber, and natural substances that have positive health effects
dietary cholesterol previous DGA <300 mg daily
current intake levels for adult women and men are 250 - 350 mg, little impact on blood cholesterol levels. decades ago was 800 mg, too high -> elevated risk for heart disease. current recommendation. eat as little as possible
when ear cannot be det, AI is set to provide an average intake level assumed to be adequate
currently, about half of all american adults have one or more preventable chronic diseases assoc with diet and lifestyle choices. DGA steps 1. follow health eating pattern across the lifespan 2. focus on variety, nutrient density, and amount 3. limit calories from added sugars and sat fats and reduce sodium intake 4. shift to healthier food and bev choices 5. support healthy eating patterns for all
excess sugar may contribute to obesity, diabetes, and heart disease. obesity alone often produces diabetes. both obesity and diabetes increase heart disease risk
dental caries: decay or erosion of teeth. the majority of people in the US have dental caries. by 17 yo, approx 80% have a dental cavity, the later stage of dental caries
structure/function claims
describes how nutrient or dietary compounds affect the structure or function of the body. cannot make a statement tied to a disease or condition
proteins 10-25% of your daily calories
dietary guidelines for americans designed for ALMOST all americans to follow. (ages 2 and older)
added sugars 74g daily, 17 teaspoons
dietary guidelines recommends <10% of calories. found mostly in beverages. snacks and sweets
enzymes are proteins, catalysts in reactions. hormones regulate digestion by stimulating secretions from stomach, small intestine, pancreas, and GB. they also control the pace of digestion. specific digestive enzymes speed up the process that break apart foods without being changed or consumed in the process. bile breaks large fat into small fat droplets.
digestion is the forerunner to absorption. nutrients absorbed into body via circulatory and lymphatic systems. then taken to liver for processing before moving on to destination. absorb 92-97% of nutrients from food
chemical digestion
digestive juices and enzymes break down food into absorbable nutrients
negatives of sugar
disruptive behavior in children, promoting and maintaining obesity, increasing risk of diabetes, increasing risk of heart disease, causing dental decay and gum disease. excess body weight. people with diets high in sugar often consume more calories per day than people with lower sugar intakes. teens that drink about 2 cans of sugar sweetened soft drinks per day consume 400 more calories a day than teens who abstain
lymphatic system
distrib fat and fat soluble nutrients through your lymph
sugar alcohols
don't cause dental cavities, do contain calories. others include isomalt, lactitol, maltitol. side effects such as gas, abdominal discomfort, and diarrhea arise from ingesting large quantities. a food that is likely to contribute more than 50 g of sugar alcohols in a day must have a label that states "excess consumption may have a laxative effect"
the method to det amount of energy (calorie) intake is the estimated energy requirement (EER). in addition to taking into account your age and sex, the EER is calculated based on height, weight, activity level, indicates amt of energy you need daily to maintain energy balance
dri released to prevent undernutrition but DGA developed out of concern over the incidence of overnutrition among americans.
insulin also stimulates the storage of glucose in body tissues. glucose stored as glycogen in the liver and muscles (glycogenesis) and is stored as triglycerides in fat tissue (lipogenesis)
fasting: no food, no fuel. breakdown stored energy (glycogen & fat) for fuel
excess calories from any source will be stored as
fat
label must also contain: serving sizes, indication of how serving of food fits in overall diet, uniform definitions for light and fat free terms, health claims that are accurate and science based, presence of any of 8 common allergens. measured in grams as well as cups and ounces.
dri's are precise recommended amounts of each nutrient that you should eat. DV's on nutrition facts panels are general reference levels for nutrients listed on the label and how they fit into ur overall diet. based on 2000 calories per day. 5% or lower is a low source
carbs are compounds made of single sugars or multiples of them and composed of carbon, hydrogen, and oxygen atoms
during photosynthesis, the plants absorb energy from the sun through chlorophyll. the simple sugar, glucose, is made of water and carbon dioxide. the plant links glucose units together to form starch. carbs are made up of carbon, hydrogen, and oxygen
EAR avg daily intake level estimated to meet the needs of half the people in a certain group. use it to calculate RDA. RDA is the average daily intake level estimated to meet the needs of nearly all the people in a certain group. Aim for this amount! AI is the average daily intake level assumed to be adequate. it is used when an EAR cannot be determined. aim for this amount if there is no RDA. UL the tolerable upper intake level is the highest average daily intake level likely to pose no health risks. do not exceed this amount on a daily basis
ear normal distrib then RDA then UL - toxicity only use either RDA or AI. and the UL to assess if diet is meeting nutrient needs. EAR is starting point in process of determining of other values. meets of half of indiv in similar age/gender group. RDA is based on EAR, but it is set higher, represents avg amt nutrient that meets nearly all indiv in similar groups. if can't det EAR, then can't det RDA, so then det the AI instead. it's the next best scientific estimate. TUL is highest amount of nutrient that is unlikely to cause harm
benefits of functional foods
economical way for health professional to treat chronic disease. ex. cholesterol lowering oats and/or plant sterols may be preferable to drugs. probiotics and digestive health
excretory system
eliminates waste and excess water soluble from circulatory system via the urine
vitamins do not provide calories therefore don't provide
energy in the diet
small intestine secretes secretin when chyme enters duodenum. stimulates pancreas to release bicarbonate ions to neutralize HCL in chyme. when partially digested protein and fat enter the small intestine, the intestinal cells secrete cholecystokinin. stimulates pancreas to secrete digestive enzymes, controls pace of digestion, and contributes to meal satisfaction. enzymes drive digestion. speed up chemical reactions that break apart food particles. all macronutrients, carbs, fats and proteins are broken down by their own specific enzymes. amylase starts digesting carbs, in stomach protease/pepsin and gastric lipase begin breaking down proteins and fats. pancreas produces the majority of digestive enzymes. include amylase, digests cars, lipase which digests fat, adn trpsin, chymotrypsin, adn carboxypeptidase that digests protein
enzymes from pancreas are responsible for digestion of almost all fat and half protein and half carbs. bile helps digest fat in sm intes thru bile duct.
gastroesphageal reflux disease and chronic heartburn can occur in the
esophagus
DRI
estimated average requirement (EAR) recommended dietary allowance (RDA) adequate intake (AI) tolerable upper intake level (UL) acceptable macronutrient distribution range (AMDR)
support healthy eating patterns for all
everyone has a role in helping create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities
consumption of coffee within moderate range (3-5 cups daily or up to 400mg/daily of caffeine) is NOT associated with increased long term health risks among healthy individuals
evidence indicates that coffee consumption is associated with reduced risk of type 2 diabetes and CVD in adults. moderate evidence shows a protective association between caffeine intake and risk of Parkinson's disease
observational research - looking at factors in two or more groups of subjects to see a relationship to certain disease or other health outcome. epidemiological research looks at populations of people
experimental research involves at least two groups of subjects. experimental and control group (placebo). double blind, placebo controlled study. nutritional genomics, how environment may influence gene expression. speak to registered dietitian nutritionist.
arrival of food in sm intes signals pancreas to release pancreatic amylase. works with enzymes in sm intes to break down disaccharides to monosaccharides and absorb them into blood and travel to liver. there, fructose and galactose are converted to glucose, which is either stored in liver or shipped back out into blood for delivery to cells.
fiber cont to large intes, where some of it is metabolised by bacteria in colon, however, the majority of fiber elim from body in stool
most businesses were supposed to comply by July 2018. Now, Jan 2020
final rule gives small businesses, defined as having less than $10mm in annual sales, more time to comply
why is sugar added to foods
flavor, moistness/tenderness to products, preservative, thickener, helps yeast rise
refined = left behind. enriched =
folic acid, thiamin, niacin, riboflavin, iron whole grain = has everything 84% of grains that are eaten are not wholegrains
video
food first broken down into individual components to be absorbed into the blood. digestion involves both mechanical and chemical transformation, beginning in the mouth. begins with chewing, a mechanical process aka mastication. while the teeth cut and grind food, increasing the surface area and exposing the bonds, the food is mixed with digestive juices from salivary glands called saliva
nutrition is the science that studies how the nutrients and compounds in foods nourish you, help you function, and affect your health
food science relates to the physical and chemical makeup of foods, and the culinary arts refers to the art of preparation of food for consumption
functional foods
foods that have a positive effect on health beyond providing basic nutrients. market to reach >$255 bn by 2024. 1 in 4 consumers seek health benefits from food for weight loss, energy, and digestive health
nutrient dense vs calorie dense
foods with high amounts of added sugars and heart unhealthy fats are less nutrient dense. don't go by servings, go by the daily amounts in cups or ounces
soluble fibers, viscous= pectin, beta glucan, gums, psyllium
found in citrus fruits, prunes, legumes, oats, barley, brussels sprouts, carrots. reduces risk of constipation, heart disease, diabetes mellitus, and obesity
insoluble fiber= cellulose, hemicellulose, lignins
found in whole grains, whole grain cereals, bran, oats, fruits and vegetables. reduces risk of constipation, diverticulosis, certain cancers, heart disease, obesity
nutrient claims
free, low, reduced/less, light. high, rich in, good source of. high = contains more than 20% of the DV. good source of is 10-19% of the DV, more or added is 10% of DV, lean is less than 10 g of fat, 4.5 or less sat fat, less than 95 mg of cholesterol. extra lean is less than 5 g of fat, less than 2 g of sat fast. less than 95 mg of cholesterol.
monosaccharides
fructose, glucose, galactose
myplate
fruits, vegetables, grains, protein, dairy
all foods that boast a health claim and/or structure/function claim can also be marketed as functional foods. authorized health claims and those based on authoritative statements are the strongest. qualified less convincing. structure/function claims are the weakest claims, just statements about the role of nutrient plays in ur body. can't claim that food lowers risk of devo chronic disease
functional foods: whole foods, that along with fortified, enriched, or enhanced foods, have a potentially beneficial effect on health when regularly consumed in enough quantity as part of a varied diet on a regular basis at effective levels based on significant standards of evidence. broccoli rich in beta carotene and key source of vitamin A
the wheat kernel: a whole grain
germ: the nutrient rich and fat dense inner part of a whole grain. endosperm: provides energy, contains starch grains bran: the fibrous protective, source of fiber, B vitamins, and trace minerals. husk: (chaff) the outer, inedible covering of a grain
main role of GI tract: breakdown food into smallest components. absorb nutrients mainly in sm intestine. provide physical and immunologic barrier to prevent microorganism or other harmful compounds in food from entering tissues of the body. provide communication with the nervous system through the gut-brain axis
gi tract is about 20 feet long with extensive surface area for nutrient absorption. cells lining gi tract are replaced every 3-5 days
surplus of glucose is stored in the liver and muscle cells as
glycogen. limited capacity
to lower blood glucose, pancreas releases insulin into blood. helps direct uptake of glucose by cells and det whether it will be used immediately as energy or stored for later use. when cells need fuel, insulin stimulates conversion of glucose to energy. if amt glucose in blood exceeds body's immediate energy needs, insulin directs it to be stored as glycogen and/or as fat if glycogen stores are maximized.
glycogensis = storing glucose in liver and muscle only. fat triglycerides. lipogenesis. glycogenolysis occurs when glucagon tries to break down glycogen into glucose. also signals gluconeogenesis = stimulate production of glucose from non carbs sources. aka protein. occurs in liver and kidneys. body dismantles protein using amino acids to generate glucose
make half your plate fruits and veggies. make at least half your grains whole. switch to fat free or 1% milk. use lean meat, poultry, or FISH
grains 6 oz, veggies 2.5 cups, fruits 2 cups, dairy 3 cups, protein 5.5 oz
the leading cause of death in US
heart disease
leading causes of death. nutrition can reduce risk of four of the top: heart disease, cancer, stroke, and diabetes
heart disease cancer resp disease accidents stroke alzheimers diabetes influenza/pneumonia kidney intentional self-harm
being overweight can be due to the consumption of poor quality foods that are
high in fats and sugars. paradox of family that is food insecure and whose members are overweight
sugar does not make kids hyperactive. sugar can contribute to dental caries, but so can other carbs.
high sugar does inc LDL bad choles and triglycerides. they can make weight management challenging. eating too much ADDED sugar may inc risk of getting diabetes
rda is based on ear, but set higher
higher than UL, higher the risk of toxicity. ranges for intakes for the energy containing nutrients, carbs, proteins, and fats = AMDR. carbs 45-65% of daily calories fat 20-35% of daily calories protein 10-35% of daily calories
glucagon
hormone released by pancreas that signals the liver to release glucose into the bloodstream
saliva from mouth -> salivary amylase for carbs. mucus from stomach small and large intestine lubricates. HCL from stomach, activates enzymes that begin protein digestion. Bile secreted from liver and stored in GB emulsifies fat ins mall intestine. bicarbonate from pancreas raises pH and neutralizes stomach acid. enzymes (amylase, protease, lipase) stomach, small intestine, pancreas secrete them. chemically breakdown food to absorb them. hormones (gastrin, secretin, cholesystokinin and ghreline) stomach small itnestine. chemicals that regulate digestive activity.
hormones released from endocrine glands scattered throughout lining of stomach and sm intes don't digest food, but regulate the activity of other cells. eating or not eating stimulates release of hormones from glands. when food reaches stomach, gastrin is released to signal GI tract to prepare for digestion. gastrin stimulates stomach to release HCL, stimulates pepsin. gastrin also stimulates release of gastric lipase. ghrelin released to stimulate hunger
foods for special diets
hypoallergenic foods (gluten free foods, lactose free foods)
a hypothesis can lead to a scientific consensus
hypothesis supported publish findings develop theory establish consensus
consume <10% of calories per day from added sugars, sat fats consume less than 2,300 mg per day of sodium
if alc consumed, should be in moderation. 1-2 drinks per day for women and up to 2 drinks per day for men. only by adults of legal drinking age
fighting prediabetes: lose some excess weight, 5-7% of body weight can reduce cell's resistance to insulin. physical activity improves cells sensitivity to insulin and lower blood glucose levels. 2.5 hrs weekly, min
inc fiber and wholegrains: improves insulin sensitivity 25-35 grams daily. choose carbs and diet wisely: high fiber carbs from whole grains, fruits, and vegetables. low fat milk, adequate lean protein sources, unsaturated fats, less simple sugars
3-5 8 oz cups of coffee per day can be incorp into healthy eating patterns
indiv who do not consume caffeinated coffee or other caffeinated bevs are not encouraged to incorp them into their eating pattern
carb digestion begins in the mouth and ends with absorption of monosaccharides glucose, fructose, and galactose in the small intestine
insulin: hormone secreted by pancreas in response to high blood glucose levels. it directs the glucose from blood into cells
sphincters (LES, pyloric, ileocecal)
keep swallowed food from returning to esophagus, stomach, or small intestine
3/6 classes of nutrients - carbs, fats, and protein provide energy in the form of
kilocalories
lactose (glucose and galactose)
lactase = enzyme lactose intolerant
colorectal cancer
liquid intestinal content enters colon from small intestine. water removed. excessive water removal causes hard stools
probiotics
live microorganisms naturally found in cultured dairy (yogurt) and other foods, such as kefir and fermented vegetables. live microorganisms, that when administered in adequate amounts, confer a health benefit on the host. the terms live, adequate amounts, which is measured in colony forming unites (CFU) per serving and health benefit based on science are all imp parts of the definition. currently the science supports that specific live probiotics, consumed in adequate amounts, can support a healthy digestive tract and healthy immune system
type 1 diabetes
liver releases glucose into bloodstream. the cells of the pancreas are damaged or destroyed. little or no insulin is released into the bloodstream. in the absence of insulin, glucose is not taken up by cells. high levels of glucose remain in the bloodstream
high fiber diet
liver uses blood cholesterol to make bile gallbladder stores bile intestine: bile aids in digestion; binds to fiber fiber and bile excreted in feces a little cholesterol in bile reabsorbed into the blood
low fiber diet
liver uses cholesterol to make bile gallbladder stores bile intestine: bile aids digestion little bile excreted much of the cholesterol in bile absorbed into the blood
the accessory organs
liver, gallbladder, pancreas
large intes: chemical digestion, some remaining food residues are digested by bacteria. absorption: reabsorbs salts, water, and some vitamins. propulsion: compacts waste into feces. rectum: elimination, temporarily stores stool before voluntary release through anus
liver: produces bile to digest fats gallbladder: stores bile before release into small intestine through bile duct pancreas: produces digestive enzymes and bicarbonate ions that are released into small intestine via pancreatic duct
circulatory system distrib nutrients through blood. water soluble nutrients are picked up through capillary walls in villi and transported to bloodstream. circulate through bloodstream to liver. regulates use of nutrietns dep on needs. some may be stored, others circulated and delivered to cells in the body
lymphatic system distrib some nutrients through lymph vessels. some absorbed nutrients such as the products of fat digestion must pass thru lymphatic sys before entering bloodstream. lymph also transported absorbed fat soluble vitamins from intestinal tract to blood. lymph eventually connects with blood near the heart
GI tract: mouth, esophagus, stomach, small intes, and large intes. outside GI tract are accessory organs: pancreas, liver, and gallbladder that aid in digestion by secreting digestive juices through ducts into the small intestine
main roles of GI tract: digest protein, carbs, and lipids from foods and bevs consumed, absorb these nutrients, provide physical and immunologic barrier to prevent microorganisms or other harmful compounds consumed with food from entering tissue of body, and provide communication with NERVOUS SYSTEM through gut-brain axis
food is propelled along GI tract by peristalsis. segmentation and pendular movement move chyme back and forth to allow mixing with the secretions of the small intestine
main roles of organs of digestive tract = absorb nutrients into body, prevent microorganisms from entering rest of body, break down food into smallest components. NOT chew the food into smaller pieces before swallowing
cells lining GI tract have brief lifespan of 3-5 days, then they are shed into the lumen (interior of the intestinal tract) and are replaced with new, healthy cells
mechanical digestion: chewing, grinding, and breaking food apart and moving it through gi tract. chemical= digestive juices and enzymes break down food into absorbable nutrients that are small enough to enter cells of GI tract, blood, or lymph tissue
vitamins, minerals, and water help regulate many body processes including
metabolism
many vitamins and minerals aid enzymes, which are substances that speed up reactions in the body. B vitamins act as coenzymes in the metabolism of carbs and fat. vitamins are organic compounds.
minerals are inorganic and play a role in body key to structure of tissues like bone. water vital to many body functions. he;ps cells carry nutrients and waste products
sodium mostly in
mixed dishes (burgers, sandwiches, pizza, rice, pasta etc), protein foods, veggies, grains
stomach
mixes food with digestive juices; breaks down some nutrients into smaller components
EER = calorie needs are based on age and sex as WELL AS physical activity. oils are not a food group but should be added to diet for good health.
more than half your plate should be fruits and vegetables
health claims
must have two components: a food or dietary compound and a corresponding disease or health related condition that is associated with the claim
food labels: contain nutrition facts panel, identifies the calories and nutrients in a serving of food. they also list DVs which help det how those calories and nutrients will fit in your overall diet.
must provide: name of food, net weight, name and address of manufac, list of ingredients in descending order by weight, nutrition facts panels with total calories from fat, total fat, sat fat, trans fat, choles, sodium, total carb, dietary fiber, sugars, added sugar, vit D, calcium, iron, potassium
MyPlate USDA has had long history with food guidance dating back into early 20th century
myplate is part of larger communications initiative based on 2010 DGA to help consumers make better food choices. myplate designed to REMIND americans to eat healthfully; it is not intended to change consumer behavior alone. illustrates the FIVE FOOD GROUPS using familiar, mealtime visual, a place setting
the label must have
name of food, name of manufac/distrib, net quantity, ingredient list, uniform definitions for terms, accurate health claims, nutrition fact panel, the presence of any of the 8 common allergens that might be present in the food including: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans
dietary reference intakes (DRIs)
national academy of sciences, engineering, medicine. specific reference value for vitamins, minerals, and macronutrients. based on an individual's age and gender
fruits and veg are good sources of carbs. veg starch and fiber. fruit glucose and fructose. legumes have carbs and fiber. milk and milk products have lactose.
natural sugar foods have more nutrients and fewer calories
over 70% of american adults are overweight. rates highest in adults 40 and older. abdominal obesity are highest in adults 60 and older.
nearly 1 in 3 youth (31%) ages 2 to 19 are overweight. 93% of children with type 2 diabetes are ages 12 to 19 and 90% of them are overweight or obese
nutrients can be stored like carbs in liver and muscles as glycogen to be avail when you don't eat. other excess energy stored in fat cells. excretory sys elim waste from circulatory system. kidneys and urine excrete waste products out. water soluble vitamins also excreted in urine. kidneys help body maintain water balance.
nervous system stimulates appetite. with the help of hormones, the brain plays central role in communicating and interpreting message of hunger and getting food. ghrelin signals brain for when hungry. endocrine system releases hormones that help regulate use of absorbed nutrients. consists of pancreas, pituitary, thyroid, adrenal glands release hormones that regulate growth, reprduction, metabolism, cell usage of absorbed nutrients. insulin and glucagon regulate blood levels of glucose
old label vs new
new has calories and serving size looking bigger. got rid of the percentage values of macronutrients for calorie needs. added sugars now visible. potassium. got rid of vitamin a and c
phytochemcials
nonnutritive compounds in many foods. fiber=helps fight many diseases. fiber is the portion of plant foods that isn't completely digested in the stomach and small intestine. fiber is not found in meat, poultry, or fish. phytochemicals = compounds that have been shown to help fight diseases
diabetes is a chronic disease in which the body can no longer regulate glucose within normal limits, and blood glucose becomes dangerously high
normal: liver releases glucose into bloodstream, the cells of pancreas release insulin into bloodstream. insulin stimulates uptake of glucose into cells, as glucose is taken into interior of cells, less glucose remains in bloodstream
who should you get info from?
not a nutritionist, but a registered dietitian nutritionist
changes in single serving foods and bevereages
now both 12 and 20 ounce bottles will equal 1 serving, since people typically drink both sizes in one sitting
serving size changes
now is more realistic to reflect how much people typically eat at one time
water is an essential
nutrient
health claims do influence decisions. 1. nutrient content claims. 2 health claims. 3 structure/function claims
nutrient content claim= about the amount of a nutrient it contains or doesn't contain by using descriptive terms such as free (fat free), high (high fiber), low (low sat fat), reduced (reduced sodium), and extra lean. has to meet FDA criteria. less is at least 25% less. light is like 50% less
dietary guidelines for americans (DGA)
provide advice for making food choices that promote good health, advocate a healthy weight, and help prevent disease. the DGA are for Americans age 2 and older including those at risk for chronic disease
dash = dietary approaches to stop hypertension, mediterranean. myplate is web based government icon to remind consumers to eat healthfully baed on DGA. fruits, grains, proteins, vegetables, dairy. oils are NOT considered a food group. shows recommended proportionality.
nutrient density- amount of nutrients a food contains in relationship to the number of calories it contains. better for meeting your DRIs. energy density- foods high in energy, but low in weight or volume, such as a potato chip. high in calories. focus on fruits
we get our fuel from food in the form of chemical compounds that are collectively known as
nutrients. they work tog to provide energy, growth, and maintenance and to regulate body processes
scientific method
observe and ask a question. formulate a hypothesis. conduct an experiment. hypothesis supported or hypothesis not supported. revise or formulate a new hypothesis
scientific method
observe and come up with a hypothesis. test it. and evaluate if correct. submit findings to peer reviewed journal. hypothesis supported, publish findings, develop theory, establish consensus
americans don't get enough fiber, eat too much added sugar 17g, sodium, and sat fat. don't eat enough fruits and veggies and eat refined, rather than whole grains.
over 70% of american adults are overweight and of those, approx 40% are obese. healthy 2020 is calling for a nationwide health improvement program since 1979
servings with woman's hand
palm = 3 oz of cooked meat, chicken, fish fist = 1 cup of pasta or vegetables. man's is 2 cups a good emoji sign = 1 tablespoon of vegetable oil
dysphagia may lead to malnutrition resp probs, tooth decay, nasal regurg and compromised health
peptic ulcer=weight loss, bloating, nausea, vomitting, burning sensation in stomach . gastroenteritis is stomach flu, nausea vomit diarrhea and abdominal crmaping.
wave like actions through GI tract = peristalsis, segmentation, and pendular movement.
peristalsis helps mix food with digestive secretions and propels the mixture, now called a bolus, from esophagus through the large intestine. segmentation and pendular movement occur in small intestine. segmentation is sloshing motion that thoroughly mixes food with chemical secretions. diff from peristalsis in that food is shifted back and forth along the small intestine to increase the time food comes into contact with intestinal walls. pendular movement is constrictive wave that involves forward and reverse moves that enhance nutrient absorption in small intestine. these three actions move the partially digested, semi liquid food mass called chyme. 3-6 hours in sm intes
mouth: ingestion when food enters GI tract via mouth. mechanical digestion: chewing tears and shreds food and mixes with saliva, forming a bolus. chemical digestion: carb enzymes secreted by salivary glands begin carb breakdown
pharynx and esophagus. propulsion. swallowing and peristalsis move the bolus from the mouth to the stomach
manufacturers also fortify food products with
phyto or zoo chemicals
starch, fiber, glycogen are the three groups of
polysaccharides aka complex carbs
consumption about 8 oz weekly of a variety of seafood, which provides an average consumption of 250 mg daily of EPA and DHA, is associated with reduced cardiac deaths among individuals with and without preexisting CVD. eating patterns that include seafood are associated with reduced risk of CVD and obesity
pregnant and breastfeeding women consume at least 8oz and up to 12 oz weekly of seafood that are sources of DHA as it is associated with improved infant health outcomes. neither the risk of mercury nor organic pollutants outweigh the health benefits of seafood consumptions, such as CVD and infant neurodevelopment
in additional to chemical breakdown of nutrients, mechanical digestion continues by mixing and churning the bolus until it becomes a liquid called chyme and is ready to ender the duodenum. once chyme thoroughly mixed with digestive juices, it passes through the pyloric sphincter and enters the duodenum.
presence of chyme in the duodenum stimulates two imp accessory organs, the gallbladder and the pancreas, which assist, but are not directly involved in the digestion process. as fat enters duodenum, the gallbladder contracts, secreting a greenish fluid called bile, which emulsifies the fat, breaking it into smaller particles. the pancreas secretes enzymes specifically designed to digest carbs, proteins, and fats found in the chyme. further chemical digestion aided by enzymes located on the small intestine complete the process of digestion. now food processed into a liquid containing nutrient molecules small enough to be absorbed. as the chyme moves along sm intestine via peristalsis, the nutrients encounter absorptive cells in the intestinal lining. the specialized lining is composed of thousands of finger like projections called villi. the cells covering the villi end in hair like structures called microvilli that tog form the brush border and inc the surface area
carbs
primary role = provide the body with energy (calories) preferred fuel for nervous system, including brain, and RBC ideal fuel compared to other alternatives. less expensive than protein. high fat diets are assoc with chronic disease
gingivitis and periodontal disease. swallowing problems = dysphagia. esophageal = heart burn GERD. stomach peptic ulcers. gallstones. celiac disease
probiotics can provide benefits like healthy digestive and immune system. yogurt is good for lactose malabsoprtion. celiac disease tend to involve nutrient malabsorption. gluten is in wheat rye and barley. autoimmune. chrohn's is ibs. small intestine
pancreas
produces hormones: insulin and glucagon, regulate blood glucose
gluconeogenesis
protein converted into glucose
purpose of the dietary guidelines
provide evidence based recommendations about the components of a healthy and nutritionally adequate diet focus on disease prevention rather than disease tx inform federal food, nutrition, and health policies and programs
type 1 must take insulin everyday. type 2 being overweight inc risk. have to take meds and/or insulin to manage blood glucose levels. can go unnoticed. get tested 45 yo or over. or before if at risk.
pts with diabetes at risk of hypoglycemia if not eating enough to cover effects of medication. prediabetes is when blood glucose levels are not high enough to be diag as having type 2 diabetes, but still chronically above the ideal levels. 84mm have this
foods high in carbs exit stomach faster, therefore make you feel less full, than foods high in protein, fat, or fiber. most liquids, carbs, and low fiber foods require minimal digestive activity, are easier to absorb, and have less surface area due to low fiber content. similarly, low calorie foods exit the stomach faster than high concentrated, high calorie foods. bc low calorie foods req minimal digestion.
pyloric sphincter between stomach and small intestine. how chyme enters small intestine. gastroesophageal sphincter between esophagus and stomach. sm intest = duodenum, jejunum, ileum. remarkable surface area of small intestine allows for absorption of virtually all digested nutrients. villi = finger like. microvilli = hair like
rebiana
rebaudioside A + sugar alc made from sweetest part of stevia plant
acceptable macronutrient distribution ranges (AMDR)
recommended ranges of intakes for energy containing nutrients. carbs 45-65% of daily caloric intake, fat 20-35% of daily caloric intake, and proteins 10-35% of daily caloric intake
accessory organs (liver, gallbladder, pancreas)
release bile, enzymes, and hormones to help break down food or direct digestive activity
gallbladder: concentrates/stores bile
released into GI tract when fat is ingested
vitamin supplements can augment a healthy diet but can't
replace it
risk factors type 1: genetic predisposition plus environmental factor, for ex, viral infection
risk factors type 2: genetic predisposition plus obesity (esp central type obesity) family history
limited evidence avail about the safety of caffeine intake greater than 400 mg/day for adults
safety for children and teens not det at present. as much as 10% of kids and teens, 10-12 years old, exceed the recommended UL of 85 mg/daily. should not consume energy drinks with alcohol
saliva
secreted from glands in the mouth and moistens food, eases swallowing, contains enzyme salivary amylase
bile
secreted from liver (stored in gallbladder) emulsifies fat in the small intestine
bicarbonate
secreted from pancreas. raises pH and neutralizes stomach acid
mucus
secreted from stomach, small and large intestines. lubrication and coating of the internal mucosa to protect it from chemical or mechanical damage
enzymes (amylases, proteases, and lipases)
secreted from stomach, small intestine, pancreas. chemicals that break down food into nutrient components that can be absorbed
hormons (gastrin, secretin, cholycystokinin, and gastric inhibiting peptide)
secreted from stomach, small intestine. chemicals that regulate digestive activity, increase or decrease peristalsis, and stimulate various digestive secretions
hydrochloric acid HCL
secreted from stomach. activation of enzymes that begin protein digestion
controlled experiments: scientists use experimental research to test hypotheses
select a large number of subjects. divide subjects into two groups. experimental group receives the tx. control group receives the placebo. neither subjects nor scientists know which group receives which tx to prevent bias. compare the results
DRI
set of reference values for the essential nutrients to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses
sucralose (splenda)
similar to glucose but has chlorine 600 times sweeter than sugar best sugar substitute for baking
complex carbs are polysaccharides (starch and fiber)
simple carbs are monosaccharides and disaccharides (sugars)
carbs provide 4 calories of energy per g, main role is to supply fuel in form of glucose to cells. brain and rbc rely on glucose to function. most carbs come from plant foods. plants make carbs to store energy. animals store limited amounts of carbs.
simple carbs: monosaccharides and disaccharides. complex carbs = polysaccharides. mono = fructuose (fruit), glucose (dairy), and galactose. fructose and glucose = sucrose, table sugar glucose^2 = maltose in beer, barley, grains glucose and galactose = lactose (milk sugar found in dairy)
water, vitamins, and some electrolytes are absorbed in the large intestine. the remaining wastes are passed out of body in stool
small intestine: long, narrow, coiled. three segments: duodenum, jejunum, ileum. interior surface area tremendously increased by circular folds, villi, and microvilli
stomach: mechanical digestion: movements mix and churn bolus with HCL, enzymes, and gastric fluid into liquid called chyme. chemical digestion: stomach enzymes begin digestion of proteins. absorption: a few fat soluble substances are absorbed through the stomach wall
small intestine: mechanical digestion and propulsion. segmentation mixes chyme with digestive juices and peristaltic waves move it along the tract. chemical digestion: digestive enzymes from pancreas and sm intes digest most classes of food. absorption: nutrients absorbed into blood and lymph through the intestinal cells
diverticulosis
small pouches that bulge outward through the colon, or large intestine
top three sources of sweetened bevs
soda, fruit drinks, frappucinos, sports and energy drinks
over consumed nutrients of concern
sodium, sat fat, added sugars
myplate is based on the DGA. myplate shows proportionality. choose nutrient dense foods aka have high amount of nutrients in food in relationship to number of calories it contains. more nutrients per calorie. better choices for meeting DRIs without exceeding daily calorie needs
solid fats are solid at room temp and contain high percentage of unhealthy saturated and/or trans fatty acids. processed foods provide majority of sodium in diet. added sugars in brown sugar, corn syrup, molasses, and table sugar
insoluble fiber = not soluble in water (bran flakes, vegetables)
soluble fiber = soluble in water (oats and grains/beans)
heart disease
soluble fibers (viscous, gummy, oats, beans, psyllium containing cereals)
fats and proteins take longer time to digest than carbs
some nutrients like water are absorbed in large intestine. stool made up of mostly food remnants and bacteria. you absorb more than 90% of nutrients in your food. exact cause of IBS is unknown
polysaccharides
starch amylose (straight chain) amylopectin (branched)
esophagus propels bolus of food into stomach via peristalsis
stomach mechanical action; churning mixes food with digestive juices for several hours. stomach produces powerful digestive secretions
anus has two sphincters internal and external. LIVER IS THE LARGEST organ in the body. produces bile and helps regulate metabolism of carbs, fats, and protein. stores several nutrients and glycogen. essential for detoxifying alc. bile is stored in gallbladder. pancreas produces hormones including insulin and glucagon. also produces digestive enzymes and bicarbonate that neutralizes acid from chyme, creating a neutral environment. delivered into small intestine through pancreatic duct
stomach secretes: HCL, gastric lipase, and pepsin chemically digests proteins and fats. mucus protects stomach lining from acid and protein enzymes. chyme passes through pyloric sphincter and enters duodenum, stimulates gallbladder and pancreas. as fat enters duodenum, gb secretes bile to emulsify fat. pancreas secretes enzymes to digest carbs, proteins, and fat. digested food enters large intestine through ileocecal valve
liver: largest organ in the body. produces bile needed for fat digestion. helps regulate the metabolism of carbs, fats, and protein.
stores nutrients: vitamins A, D, B12, E, copper, iron, glycogen (glucose storage form). detoxifies alcohol
health claims must contain: 1. food or dietary compound, such as fiber 2. a corresponding disease or health related condition that is associated with the claim authorized health claims, based on authoritative statements, and qualified health claims. differences lie in amt of supporting research.
structure/function claims: describe how a nutrient or dietary compound affects structure/function of the human body. ex. calcium (nutrient) builds strong bones (body structure). CANNOT STATE THAT NUTRIENT or dietary compound can be used to treat a disease or condition. these claims do not have to be preapproved by FDA. dietary supplements do have to have FDA evaluate structure/function claims
disaccharides
sucrose (glucose and fructose) maltose (glucose and glucose) lactose (glucose and galactose)
max 10% of daily calories shoudl coem from added sugars according to DGA.
sugar can contribute to dental caires, and elevated level of fat in blood, lowering of HDL cholesterol
growing interest in sugar free foods and bevs
sugar substitutes: sugar alcohols (sorbitol, mannitol, xylitol) saccharin (sweet 'n low) aspartame (nutrasweet, equal) sucralose (splenda) rebiana (truvia) monk fruit
added sugars come mostly from
sugar sweetened beverages. lots of diff names for sugars
what is the top concern among consumers when reading labels?
sugar. added sugars shown now on labels. sugars can be called a number of diff names n labels. fda is requiring grams and % daily value for added sugars. it is difficult to meet nutrients and calorie limits if consuming more than 10% of calories from added sugar. dietary patterns lower in sugar sweetened foods and bevs are assoc with a reduced risk of cardiovascular disease. design clarifies that added sugars are a subset of total sugars. new footnote explaining that %DV tells you how much a nutrient in a serving of food contributes to a daily diet
social-ecological model can help health professionals understand how layers of influence intersect to shape a person's food and physical activity choices
takes a village: home, school, worksite, community, food retail
the number one determinant of what you eat
taste
many factors influence food choices
taste is the most important consideration. culture. social reasons and trends. cost, time, and convenience. habit. emotions
what drives food choices
taste, availability, income (cost of healthy eating), time and convenience, advertising and media (>13% of ads promoted a food or beverage, 55% of ads were for unhealthy foods. FNV campaign), social and cultural factors, trends, habits and emotions
recipe for a cavity
teeth covered in bacteria that come in contact with fermentable carbs produce acids that erode the enamel of the tooth. bacteria produce acid for 20-30 min after exposure to sugar. so if you slowly sip a sugary soft drink, may be more harmful than drinking it quickly
nutrition
the act or process of nourishing. the science that studies how nutrients and compounds in foods that you eat nourish and affect your body functions and health
estimated average requirement (EAR)
the amount of a nutrient that is estimated to meet the requirement of the nutrient in half of the people of a specific age and gender group. the EAR is used in setting the RDA
adequate intake (AI)
the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. the AI exceeds the EAR and possibly the RDA
recommended dietary allowance (RDA)
the average daily nutrient intake level that meets the nutrient requirements of 97-98% of healthy individuals in a particular life stage and gender group
where do you get nutrition information
the internet/social media, health professional, TV/News, friends and family
tolerable upper intake level (UL)
the max amount of a nutrient that can be consumed daily without harm in a similar age and gender group. the UL is not intended to be a recommended level of intake
saliva moistens the food and begins the chemical digestion of carbs. while chewing continues, epiglottis is open and esophagus is closed to allow you to breathe while you chew. when food is soft and moist, it's time to swallow. as food, now called a bolus, moves to back of mouth, the brain temporarily closes the epiglottis to prevent the food from entering the trachea
the soft palate also rises to seal off nasal passages to prevent aspiration of food or liquid into the sinuses. as the trachea closes, esophagus opens, allowing the bolus to be swallowed into the esophagus to the stomach by way of muscular contractions called peristalsis. as bolus nears end of stomach, a muscle called the gastroesophageal sphincter relaxes to allow food into stomach. this J shaped organ has been waiting for its arrival by secreting gastric juices containing HCL and enzymes pepsin and gastric lipase, which chemically digests proteins and fats. secretion of mucus protects stomach lining from acid and protein enzymes
meats, poultry, and fish are not good sources of fiber
they are excellent sources of protein
risk of tooth decay dependent on the length of time food stays in the mouth
this dep on the food's composition, how sticky it is, how often you eat it, and if you brush your teeth soon afterwards
focus on variety, nutrient density, and amount
to meet nutrient needs within calorie limits, choose a variety of nutrient dense foods across and within all food groups in recommended amounts
esophagus
transfers food from mouth to stomach
circulatory system
transports nutrients, oxygen, waste products, through blood
>50% of americans regularly spend $ on daily supplements
true
tx type 1: insulin injections, diet, and exercise
tx type 2: weight loss, diet, and exercise, oral drugs or insulin sometimes needed
diab bc not producing enough insulin and/or developed insulin resistance, such that cells do not respond to insulin. in insulin resistance, insulin is avail in the blood, but cells' dec sensitivity interferes with its abil to work properly. hence bloostream flooded with glucose that can't get into cells. when unmanaged, glucose unable to get into cells, acidic ketone bodies build up in blood to dangerous levels. diabetic ketoacidosis
type 1 liver releases glucose into bloodstream. cells of pancreas damaged or destroyed, no insulin released into bloodstream. glucose not taken up, high blood glucose. type 2, liver releases glucose into bloodstream, pancreas releases insulin, but cells fail to respond adequately, higher insulin produced to stimulate glucose uptake, but high glucose in blood
obesity
vegetables and fruits fill you up before they fill you out
sugar substitutes: are as sweet as or sweeter than sugar but contain fewer calories. must be approved by FDA. polyols = sugar alcohols. chemical structure of sugar with alcohol added. can have laxative effect. just bc sugar free doesn't mean calorie free. less likely for dental caries. slow absorp so don't spike blood glucose. saccharin = sweet and low. no calories. aspartame derived from amino acids. equal and nutrasweet. 200x sweeter. adds calories from amino acids. soft drinks. PKU pts can't metabolize phylalanine. sucralose made from sucrose. splenda. tabletop sweetener. chlorine 600x sweeter than sugar. rebiana from stevia plant. zero calorie. doesn't affect blood glucose monk fruit these are good to lose weight, manage dental caries, and manage blood glucose for diabetes pts.
viscous fiber: fruits and oats fermentable: veggies, legumes, whole grains fiber helps prevent constipation and diverticulosis. (long term constipation plays role in this) diverticula are the weak spots along colon wall that bulge out from increased pressure from constipation. infection of diverticula is diverticulitis
fiber rich can prevent obesity. add to satiation so need fewer calories to feel full. prevent heart diesase, cancer, diabetes. viscous fibers lower blood cholesterol. fermentable can reduce blood pressure. cereal.
viscous fibers can help diab mellitus. gradually increase fiber consumption to avoid diarrhea, constipation, and gas.
starch is a storage form of glucose in plants. straight or branched glucose units. amylopectin can be broken down more quickly and easily compared to amylose. amylopectin - potatoes, rice, bread, pasta, cereal, digested faster than amylose like legumes, dried peas, beans, lentils. plants contain fiber, but meat and dairy products do not. dietary fiber found in food, functional fiber added to food for specific, beneficial effect.
viscous, soluble fiber becomes gummy and thick in digestive tract. fermentable fiber is fermented or digested by the bacteria in large intestine
new panel has new serving sizes based on what ppl are actually consuming. key consumer information emphasized like calories, servings per container, and % DV's, added sugars, vitamin D, potassium
vitamin a and c no longer valuable. no DV's listed for trans fat, sugars, and protein. not enough info for trans fat and sugars and protein consumption isn't a health concern for most americans. if serving provides 20% or more, considered high in that nutrient
get advice from RDNs. when on internet, make sure info is credible, contains up to date information, and its content isn't influenced by those that fund and support the website
vitamins help enzymes function in the body
what's consistent with previous dietary guidelines = basic building blocks of a healthy lifestyle
what's new is that science behind healthy eating patterns and health outcomes. updated guidance on added sugars, sodium, and cholesterol, new information about caffeine
glucagon directs the increase of glucose into the blood when there's low blood glucose
when blood glucose levels are low, the pancreas secretes the hormone glucagon into the bloodstream. glycogenesis: glucagon stimulates glycogenesis in the liver to break down stored glycogen to glucose, which is released into the blood and transported to the cells for energy gluconeogensis: glucagon also activates gluconeogenesis in the liver, stimulating the conversion of amino acids to glucose
insulin directs excess glucose into storage
when there is high blood glucose, insulin secreted from pancreas and directs glucose from blood into tissue cells
quackery. ten questions to ask
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diabetes mellitus: indiv has high blood glucose levels due to insufficient insulin or insulin resistance. glucose can't enter cells, which burn fat for fuel
without glucose, acidic ketone bodies build up, causing life threatening diabetic ketoacidosis, untreated can result in coma or death
