Quiz 2 Study Guide
the dietary guidelines recommends that Americans ages 2 and older limit their intake of saturated fat to less than ____ of total calories
10%
total water needs are about ___ cups per day for women and about ___ cups per day for men
11; 15
hypertension is defined as blood pressure of _____ or higher
130/80
identify recommended intakes and sources of water
15.5 cups 3.7 liters of fluid for men and 11.5 cups 2.7 liters of fluid for women
list the recommendation for safe alcohol consumption for men and women
2 drinks or less in a day for men and 1 drink or less in a day for women
Jack is not an athlete and weighs 176 pounds (80 kilograms). his daily protein requirement is ____ grams
64
Identify dietary recommendations for food/nutrient intake to decrease one's risk for heart disease.
CLA may improve insulin levels in diabetics and decrease the rick of heart disease, use antioxidant supplements, limit saturated fat intake to 10% of total kilocalories and avoiding trans fats, overall fat intake should fall within the range of 20% to 35% (ideally mono- and polysaturated sources of fat, such as fatty fish, plant oils, nuts, and seeds, instead of foods rich in saturated fats), low cholesterol, take aspirin if you are at a high risk
Discuss how proteins are digested and absorbed by the body.
DIGESTION liver: amino acids are absorbed into the portal vein and transported to the liver. from there, they enter the general bloodstream stomach: partial protein digestion by stomach acid and the enzyme pepsin pancreas: pancreas releases enzymes that will further digest polypeptides in the small intestine small intestine: once in the small intestine, the partially digested proteins (and fats) trigger the release of the hormone cholecystokinin form the walls of the small intestine. CCK causes the pancreas to release protein-splitting enzymes, such as trypsin. final digestion of peptides into single amino acids takes place mostly inside cells of the small intestine large intestine/rectum: little dietary protein is present in feces ABSORPTION The short chains of amino acids and any individual amino acids in the small intestine are taken up by active transport into the absorptive cells lining the small intestine. Any remaining peptide bonds are broken inside intestinal cells to yield individual amino acids. They are water soluble, so the amino acids travel to the liver via the hepatic portal vein, which transports absorbed nutrients from the intestinal tract. In the liver, individual amino acids can undergo several modifications, depending on the needs of various body tissues. Individual amino acids may be (1) combined into the proteins needed by specific cells; (2) broken down to meet energy needs; (3) released into the bloodstream; or (4) converted into nonessential amino acids, glucose, or fat. With excess protein intake, amino acids are converted into fat as a last resort.
Describe the digestion, absorption and transport of fat.
DIGESTION mouth/salivary glands: salivary glands in the mouth secrete salivary lipase, which will be activated in the stomach stomach: cells that line the stomach produce gastric lipase, along with salivary lipase, gastric lipase breaks down some triglycerides, these two lipase enzymes make a minor contribution to overall fat digestion liver/gallbladder: the liver produces bile, which will be stored in the gallbladder and eventually secreted into the small intestine to aid fat digestion small intestine: the small intestine is where the majority of fat digestion and absorption occurs; bile emulsifies the lipids in chyme, pancreatic lipase breaks down triglycerides into their smallest components: glycerol, monoglycerides, and free fatty acids; other enzymes from the pancreas and small intestinal cells break down phospholipids and cleave any fatty acids attached to cholesterol; the products of fat digestion are absorbed into the cells that line the small intestine and packages as chylomicrons for transport to the rest of the body pancreas: the pancreas secretes pancreatic lipase into the small intestine large intestine/rectum: by the time food matter reaches the large intestine, less than 5% of ingested fat remains to be excreted in the feces ABSORBTION the products of fat digestion in the small intestine are monoglycerides, free fatty acids, and glycerol. these products diffuse into the absorptive cells of the small intestine; the chain length determines how they will be distributed to the rest of the body. less than 12 carbon atoms, it is relatively soluble in water and small enough to be absorbed into the capillaries and transported via the portal vein directly to the liver. longer chains are too large to be absorbed directly into portal circulation, are reformed into triglycerides within the absorptive cells of the small intestine, packaged as chylomicrons and eventually enter circulation via the lymphatic system TRANSPORT lipoproteins serve as vehicles for transport of lipids from the small intestine and liver to the body tissues, consist of core triglycerides and cholesterol surrounded by a shell of protein and phospholipids. Four groups: chylomicron (dietary fats), VLDL (transfer lipids from the liver to the body cells), LDL (transfer lipids from the liver to the body cells (described as bad)), HDL (remove cholesterol from the blood, good)
Describe two disorders resulting from inadequate protein intake.
KWASHIORKOR develops in children who stop getting breastfed and end up eating low protein sources of food such as starchy roots and gruels, symptoms include apathy, diarrhea, listlessness, failure to grow, and gain weight, and withdrawal from the environment MARASMUS typically occurs as an infant slowly starves to death, caused by dietary patterns containing minimal amounts of calories, as well as too little protein and other nutrients
characterize the relationship between lipids and cardiovascular disease
Oxidized LDL has undergone changes that make it more likely to be taken up by scavenger cells in the arterial wall. The body also sends white blood cells called macrophages to the location of the cholesterol accumulation on the blood vessel wall. In an attempt to destroy it, the macrophage surrounds the fatty deposit and produces lipid-loaded foam cells. Over years, the blood vessels stiffen, so they cannot dilate or constrict to accommodate normal changes in blood pressure throughout the day.
Calculate your RDA for protein.
Pounds/2.2 = kilograms kilograms * (.8 grams protein) = ____ grams RDA for protein translates into about 10% of total calories
chloride is
a component of hydrochloric acid
selenium is an antioxidant micronutrient because it
aids glutathione peroxidase activity
a hormone that causes the kidneys to conserve sodium is called
aldosterone
damage caused by free radicals is thought to contribute to
all of the above; atherosclerosis, alzheimer's disease, diabetes
probiotic microorganisms may assist with the prevention or treatment of
all of the above; diarrhea, type 1 diabetes, obesity
food sources of potassium include
all of the above; milk, kidney beans, and orange juice
a deficiency of zine could lead to
all of the above; stunted growth, increased risk of infection, increased rick of cancer
the basic building bock of a protein is called an
amino acid
cholesterol is
an important part of human cell membranes
a nutrient that could easily be deficient in the dietary pattern of a vegan would be
calcium
Describe the structure and role of amino acids; distinguish essential from non-essential; and explain the reason adequate intake of essential amino acids is needed for protein synthesis
can only be are formed by carbon, hydrogen, oxygen, and nitrogen; each acid has an acid group and amino group and a side or R group specific to the amino acid build proteins and synthesis of hormones and neurotransmitters essential: the amino acids that cannot be synthesized by humans in sufficient amounts or at all and therefore must be included in the diet; there are nine essential amino acids; can only be obtained through food; if you don't have sufficient essential nutrients your body struggles to conserve what essential amino acids it can and eventually your body slows production of new proteins until at some point you will break protein down faster than you can make it non-essential: cannot be made in adequate amounts to support the body's increased requirements during conditions of rapid growth, disease, or metabolic stress, and therefore become essential, can only be obtained through food
describe some functions of phytochemicals that support body defenses
carotenoids are not essential nutrients they are phytochemicals, others include flavonoids, phenolic acids, and phytoestrogens, they are powerful antioxidants
the "instructions" for making proteins are located in the
cell nucleus
List five foods that are good sources of protein.
chicken breast, tuna, peanuts, animal meat
list three chronic or degenerative diseases in which oxidative stress is implicated as a contributing factor
chronic obstructive pulmonary disease, chronic kidney disease, neurogenerative diseases, and cancer
Describe the major characteristics of the lipoproteins in the blood, chylomicrons, VLDL, LDL and HDL and the relationship between circulating concentration and heart disease risk.
chylomicron; primary component = triglyceride; key role = carries dietary fat from the small intestine to cells VLDL; triglyceride; carries lipids made and taken up by the liver to cells LDL; cholesterol; carries cholesterol made by the liver and from other sources to cells HDL; protein; contributes to cholesterol removal from cells and, in turn, excretion of it from the body
immediately after a meal, newly digested and absorbed dietary fats appear in the lymph and then the blood as part of which of the following
chylomicrons
vitamin C is necessary for the production of
collagen
list three functions of water in our bodies
component of body fluids, removal of waste products, temperature regulation, distribution of nutrients, lubricant, chemical reactions, acid-base balance
Identify some potential health risks associated with high protein diets.
concern with high protein health risks are typically associated with diets high in animal protein not recommended for those with limited kidney function as a low protein diet has been shown to slow the decline of kidney function cardiovascular disease, colon cancer, colorectal cancer
fatigue, headaches, dizziness, and muscle weakness are signs of
dehydration
describe how electrolytes assist in the regulation of healthful fluid balance
electrolytes particularly sodium help maintain fluid balance through osmosis. osmosis is a process where water moves through the wall of a cell membrane from a dilute solution (more water and fewer electrolytes) toward a more concentrated solution (less water and more electrolytes)
common properties of lipids
energy dense, if solid at room temperature = fats, if liquid at room temp = oil, do not readily dissolve in water, primarily composed of carbon, hydrogen, and oxygen, contain more carbon-hydrogen bonds and fewer oxygen bonds, yield 9 kcal per gram of energy
explain the current recommendations for fat intake
fat intake should fall within the range of 20-35% (44-78 grams per day for a person who consumes 2000 kcal daily) of total calories for adults; some experts suggest that a fat intake as high as 40% of calories s appropriate as long as the predominant type of fat is a healthy one, such as olive oil
which of the following foods is the best source of omega-3 fatty acids
fatty fish
identify four symptoms of dehydration
feeling thirsty, dark yellow and strong-smelling pee, dizzy or lightheadedness, tired, dry mouth lips and eyes, peeing little
blueberries and chocolate are rich sources of the phytochemical group called
flavonoids
the primary function of sodium is to maintain
fluid distribution
define a free radical and discuss how these reactive molecules can damage cells
free radicals: an unstable atom with an unpaired electron in its outermost shell, also called a reactive oxygen species are chemically reactive and sometimes cause damage
name rich food sources of vitamins E and C, and the impact of processing/cooking on vitamin integrity
fruits and fruiting vegetables vitamin C is rapidly lost
List three to five functions of fat in the body and the food we eat.
gives energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, helps your body absorb vital nutrients
define hypertension and list three ways we can change our lifestyle to reduce the risk for hypertension
high blood pressure, the long-term force of the blood against your artery wall is high enough that it may eventually cause health problems; be physically active, no smoking, get enough sleep, stay at a healthy weight
high blood concentrations of ___ decrease the risk for cardiovascular disease
high-density lipoproteins
distinguish between high-quality and low-quality protein, and describe the concept of complementary protein
high-quality: readily digestible and contain essential amino acids; animal and plant sources; meat, fish, poultry, beans, and nuts low-quality: incomplete sources, usually from plant based sources complementary: two protein food sources that make up for each other's inadequate supply of specific essential amino acids; together, they yield a sufficient amount of all nine essential amino acids and so provide high-quality (complete) protein for the diet
discuss the physical changes that occur to trigger our thirst mechanism
if you do not drink enough water, your brain communicates the need to drink by signaling thirst. in most cases, drinking fluids in response to the thirst sensation will result in adequate hydration; can lag behind water loss during prolonged physical activity and illness
describe the avenues of fluid intake and excretion in our bodies
intake: fluids, water content in food, water produced from metabolism output: urine, skin perspiration, lung respiration, feces
describe the health consequences of dehydration
kidney failure, coma, and death
which of the following is an essential fatty acid
linoleic acid
describe the physiological effects of high blood alcohol concentration
memory trouble, blackouts, and memory loss, nausea, loss of physical coordination, passing out
describe how an antioxidant protects the cell from free radical damage
minimize the adverse effects of free radicals; function by donating an electron or hydrogen atom to reactive molecules to stabilize the molecule's structure; then become temporarily unstable; but because of their own mechanisms to be reduced, either by enzymatic or nonenzymatic reactions, they are not reactive molecules that will induce cellular damage
Discuss how the level of saturation of fatty acids and the cis/trans nature of double bonds affects the physical properties of fats.
mono- and polyunsaturated fatty acids are usually in cis form cis fatty acid: a form of unsaturated fatty acid that has hydrogens lying on the same side of the carbon-carbon double bond trans fatty acid: unsaturated, usually monosaturated when found in food, in which the hydrogens on both carbons forming the double bond lie on opposite sides of that bond the cis bond causes the fatty acid's carbon chain to bend, whereas the trans bond allows the chain to remain more linear; this change in shape makes a trans unsaturated fatty acid look more like a saturated fatty acid, a trans fatty acid also acts more like a saturated fatty acid in the acid
which of the following is true about protein intake of people in the unites states
most consume more than is needed
describe how electrolytes control fluid balance, acid-base balance and nerve impulse transmission
nerve impulse transmission: starts in response to stimulation causing positively charged sodium ions to rush into the cell
state the recommended intake level for vitamin C for smokers and non-smokers
non = 1,000 mg smoker = 3,000 mg smoking reduces up to 40% of the body's supply
megadoses of ___ are likely to enhance immune function
none of the above; vitamin A, C, and zinc
the study of how food impacts health through interaction with genes is
nutrigenomics
good food sources of vitamin E include
nuts
Identify plant protein source food combinations that provide complete protein.
nuts and seeds with whole grains, whole grains with beans, beans with nuts or seeds
Describe the difference between omega-6 and omega-3 fatty acids and name three food sources of each.
omega-6: an unsaturated fatty acid with the first double bond on the sixth carbon from the methyl end (-CH3); sources include safflower, sunflower, corn, and cottonseed oil, nuts, and seeds omega-3: an unsaturated fatty acid with the first double bond on the third carbon from the methyl end (-CH3); flax seed, walnuts
understand oxidation and reduction.
oxidation: the process of losing an electron during a chemical reaction reduction: the process of gaining an electron during a chemical reaction
which of the following foods are rich sources of saturated fatty acids
palm oil, palm kernel oil, coconut oil
____ are important for lipid transport and cell membrane structure, they have one end that is soluble in water and one end that is soluble in fat
phospholipids
list dietary sources and daily requirements of electrolytes
pickled foods, cheese, salt, avocado, sweet potato, seeds and nuts, green leafy vegetables 40 mEq/day or approx. 1,600 to 2,000 mg per day
which of the following meals is most compatible with AICR guidelines for cancer prevention
poached salmon, steamed broccoli, and whole-grain bread
the major intracellular positive ion is
potassium
summarize the functions of the immune system
prevent infection, break down aged and dying cells, and remove abnormal cells
List four functions of proteins in the body.
producing vital body structures, regulatory functions (maintaining fluid balance, contributing to acid-base balance, forming hormones and enzymes, contributing to immune function), source of energy (forming glucose, providing energy, contributing to satiety)
describe the biological functions for vitamins C and E
protect the body's cells from being damaged by oxidation reactions
describe two biological functions for selenium
protects immune cells from oxidative damage, involved in expression of cytokines that regulate the immune response
is an essential amino acid is unavailable for protein synthesis
protein synthesis will stop
Describe how proteins differ from carbohydrate and fat.
proteins are chemically unique because they combine nitrogen along with carbon, oxygen, and hydrogen; linked amino acids make protein; an essential part of a healthy eating pattern because they supply nitrogen in a form we can readily use - namely amino acids crucial to regulation and maintenance of the body, body functions such as blood clotting, fluid balance, hormone and enzyme production, vision, transport of many substances in the bloodstream, and cell repair require specific proteins can be broken down to supply energy in 4 kcal per gram
describe how the carotenoids relate to vitamin A, name two rich food sources
provitamin A carotenoids can be converted into vitamin A which is essential for growth, immune system function, and eye health carrots, cheese, eggs, oily fish, red and green leafy vegetables
discuss the importance of essential fatty acids
regulate blood pressure and play a role in the synthesis and repair of vital cell parts
an example of protein complementation used in vegan dietary planning would be the combination of
rice and beans
identify food sources of saturated, monosaturated, polyunsaturated and trans fatty acids; phospholipids and cholesterol
saturated: butter, full-fat milk, yogurt, full-fat cheese, and high-fat milk monosaturated: avocados, nuts, cooking oils from plants or seeds polyunsaturated: sunflower, corn and cotton seed oil, omega-3 foods, fatty fish Trans fatty acids: fried foods, savory snacks, frozen pizza, baked goods, ready made frosting, coffee creamers phospholipids: wheat germ, peanuts, egg yolks, soybeans, and organ meat cholesterol: only in foods of animal origin
which of the following groups account for the differences among amino acids
side chain
absorption of amino acids primarily takes place in the
small intestine
minerals involved in fluid balance are
sodium and potassium
list the four minerals that function as electrolytes
sodium, calcium, potassium, chloride, phosphate, and magnesium
identify four nutrients that function as electrolytes in our bodies
sodium, chloride, potassium, and phosphorus
which of the following is a function of water in the body?
temperature regulation
lipoproteins are important for
transport of fats in the blood and lymphatic system
the main from of lipid found in the food we eat is
triglycerides
List and describe the types of lipids found in food.
triglycerides (the major form of lipid in the body and in food, composed of three fatty acids bonded to glycerol) phospholipids (made of glycerol and fatty acids, at least one fatty acid id replaced with a compound containing phosphorus sterols (a compound containing a multi-ring (steroid) structure and a hydroxyl group (-OH), cholesterol is a typical example)
apply the current recommendations for protein intake to determine protein needs for healthy adults, and describe what is meant by positive, negative and nitrogen balance equalibrium
upper range of protein intake at 35% of calories consumed positive: a state in which protein intake exceeds related protein losses, as is needed during times of growth negative: a state in which protein intake is less than related protein losses, such as often seen during acute illness equilibrium: a state in which protein intake is equal to related protein losses; the person is said to be in protein balance
some carotenoids are considered provitamins because they can be converted to
vitamin A
list two vitamins and one mineral that function as antioxidants in the body
vitamin A, C, A and minerals copper, zinc, and selenium
describe how amino acids are used to make protein
when connected together by a series of peptide bonds, they form a polypeptide (aka protein)