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Nutrition first exam
| Question | Answer |
|---|---|
| What is Nutrition | What you eat and drink becomes your body! |
| People eat for many reasons | -taste, culture, habit, tradition, cost, advertsing, &convenience are often more important than nutrition |
| Nutrients | Chemicals body needs for growth, mainenance & repair of tissues |
| Six classes of nutrients | Water, carbohydrate, lipid, protein, vitamin, & mineral |
| Essential of nutrients | Those the body cannot make in sufficient quantities |
| Organic substances | contain carbon & hydrogen |
| Functional Foods | contain beneficial, not necessarily nutrient, health benefits |
| Macronutrients | contribute energy include carbohydrate, fat and protein |
| Carbohydrate= | 4 calories/ gram |
| Fats= | 9 calories/ gram |
| Protein= | 4 calories/ gram |
| Alcohol= | 7 calories/ gram |
| 1 pound of body weight= | 3,500 Calories |
| Micronutrients | do not contribute energy & include vitamins & minerals & minerals, but they are necessary to regulate many body processes |
| Water | is the most important nutrient in our food and bodies & is largest component in both |
| Good nutrition should.. | prevent or delay chronic disease and help reduce medical costs |
| Nutritional genomics | is the study of nutrition and genetic interactions in individuals |
| Eating well-balanced, adequate, varied and moderate diets is best | supplements do not replace food and may possibly lead to toxicities |
| Essential nutrients | can-not be made in sufficent quantities in the body and 65% of American adults and 15% of children are overweight and yet many are undernourished in important nutrients |
| Sound nutrition advice is based on. | good scientific evidence |
| The Scientific method is a critical process.. | Observations, Hypothesis (question) that can be tested statistically, conduct experiment, results (observations), conclusions, accept or reject hypothesis |
| Researchers carefully control groups.. | random samples, placebos& blind or double blind treatments in good statistical treatments |
| Results of research should.. | be replicable & peer reviewed by a scientific panel |
| Correlation does NOT prove causation- | just that 2 factors tract together |
| Only an experiment with a control group and a treatment group can | prove cause & effect |
| The gold standard of experiments is a | double-blind placebo- controlled study. Where neither the researcher nor the subjects know who got the real treatment |
| Placebo | is a treatment that has no impact on health but belief can be powerful |
| Goal of a good diet is to | create health not risk factors for disease |
| Leading Causes of Death in US- | 4 of 10 are related to diet (heart disease, stroke, cancer,diabetes) |
| Malnutrition | can include both under & over nutrition |
| The real Nutrition experts are.. | Registered Dietitians who must pass a National RD Exam after a BS degree and an internship. |
| Diet planning principles | DRI's, Dietary Guidelines for Americans, Pyramid &Exchange Systems are tools |
| Mantra | Adequacy, Balance, Moderation, Variety |
| Portion control in US | is out of control along with sedentary activities |
| Dietary Reference intakes (DRI's) | are specific amounts for each nutrient to maintain health in normal healthy people |
| Estimated average Requirement (EAR) | average amount needed by 50% of people |
| Recommended Dietary Allowance (RDA) | covers needs of 97%of people |
| Adequate Intake (AI) | Insuffienct scientific data to establish RDA for that specific nutrient |
| Tolerable Upper Level Intake (UL) | highest amount unlikely to cause harm or toxicity |
| Acceptable Macronutrient Distribution Range (AMDR) | Carbohydrates 45-65% of caloriesFats 20-35% of caloriesProtein 10-35% of calories Use the DRI's to select healthy food and diet |
| USDA Food Guide Pyramid | graphical picture of Guidelines =75% of foods should be plant origin and physical activity is important along with variety, moderation, proportionality, personalization and gradual improvement |
| Food Exchange System | was developed for people with diabetes, it controls carbohydrates, fats & kcal more closely than Pyramid (used for medical diet counseling and weight control) |
| Legumes | are peas, beans, lentils and peanuts -high in carbohydrate, protein & fiber, low in fat, inexpensive |
| Fiber | non-digested compound important to GI motility and is available in whole grain cereals & breads, fruits and vegetables (plant foods only) |
| Food labels include: | *Nutrition Facts- Weights, Serving Size, Specific Nutrients of Interest*% Daily Value- based on a standard 2000 calorie/day diet*Ingredient statement- that lists food items from most by weight to least (descending order) |
| Labeling Claims | are regulated by FDA (US Food & Drug Administration) & must be balanced, scientifically based & honest |
| Nutrient Content Claim | describes amount of nutrient in food product |
| Health Claim | specific nutrient and disease condition affected by it as established by well- established science |
| Qualified Health Claim | established by less well established science |
| Structure Function Claim | not preapproved by FDA- not necessarily supported by well-established science -often used on supplements |
| FUnctional foods | No legal definition, show positive effects on health beyond normal nutrition- they usually are expensive and blur the difference between foods and drugs |
| Phytochemicals | plant foods that reduce the risk of disease |
| Zoochemicals | animal foods that reduce the risk of disease *Foods are safer and more effective than supplements* |
| Hunger and Thirst... | drive us to seek food |
| Taste & preference.. | are primary reasons for choosing food Sweet, Salty, Sour, Bitter, Umami (savory) |
| Aroma | smell is also important along with color and appearance |
| Flavor | is a combination of taste & aroma -fat is a flavor carrier and enhancer |
| Digestion | breaks down foods into nutrients that can be absorbed by the body and occurs in the GI tract. It is both mechanical and chemical using digestive juices and enzymes |
| ______are _____ by the GI Tract, mostly in the small intestine, into ____ or ____ ____ ____, which _____ nutrients throughout the body. | Nutrients , absorbed, blood or lymph circulatory systems , transport |
| Diguestions begins how? | by the mouth with chewing and mixing with saliva to enhance swallowing |
| Epiglottis | prevents food from entering the trachea and lungs when you swallow. |
| A blous | is swallowed portion of food and is conducted past the diaphragm throught the espohagus to lower esophageal sphincter (LES) into the stomach, which has very strong muscles to churn and grind food. |
| Sphincter muscles | control movement of digestive mass through GI tract |
| Peristalsis | is wave like contractions that push GI contents along |
| Segmentation | is circular squeezing contractions that mix contents |
| Large intestine reabsorbs nutrients for.. | recycling- primarily water & minerals |
| Rectum | sotres feces, waste material, till elimation through anus |
| Most nutrient absorption occurs in small intestine- | different nutrients are absorbed at different spots in GI tract so absorption is enhanced by a mixed composition of nutrients |
| Villi & Microvilli | (projections of walls of intestines) make lots of surface area to trap & absorb nutrients |
| Simple diffusion | nutrient crosses membrance freely |
| Facilitated diffusion | carrier moves nutrient across membrane |
| Active transport | requires carrier and energy to move nutrient against concentration gradient |
| Crypts | are GI tract glands that secrete juices & mucous which protects cells feedback from the brain through the nervous system helps regulate appetite |
| The vascular or blood system | is a closed system with a heart pump. Arteries conduct blood & nutrients & oxygen away from heart. |
| Veins | conduct waste products & CO2 to lungs, liver for processing & kidneys for disposal. |
| Cappillaries | are small thin walled vessels where nutrients & waste materials are exchanged. |
| Digestion & absorbtion | are regulated by the nervous system & hormones, (chemical messengers) that attempt to maintain homeostasis, (constant conditions)Kidneys filter waste from the blood system and elimate it as urine |
| Gingivitis & peridontal disease | gum and bone/ tooth loss |
| Dysphagia | swalling problems |
| Heartburn or Gastroesophageal Reflux (GERD) | buring as stomach acids damage esophagus may lead to cancer |
| Gastroenteritis | inflammation, nausea, vomiting &/or diarrhea |
| Peptic Ulcers | hold in stomach lining most caused by bacteria |
| Gallstones | fever, nausea, vomiting, severe pain |
| Borborygmus | air in stomach causing rumbling |
| Constipation | slow movement in colon and dry stools caused by insufficient fiber/ or water |
| Diarrhea | frequent loose watery stools may cause excessive loss of water/ and or electrolytes |
| Irritable Bowel Syndrome | over respone to colon stimuli may be caused by low fiber, stress, irritating foods or motitlity disorders |
| Colon cancer | symptons may be silent or bleeding, iron deficiency, anemia, pain |
| Celiac Disease | inability to digest gluten causing villi to atrophy and may cause malabsorption problems |
| Carbohydrates are found primarily.. | in plant foods & provide at least 1/2 our energy. they have 6 carbon ring structures and are formed from the sun's energy through the process of photosynthesis by combining CO2 and H20 |
| Simple carbohydrates | sweet taste |
| Monosacchrides | Sweet |
| Gluclose | blood sugar, is found as 1/2 of all disaccharides |
| Fructose | fruit sugar & is the most sweet monosaccharide |
| Glactose | milk sugar |
| Disaccharides | sweet |
| Lactose | milk sugar= gluclose + glactose |
| Sucrose | table sugar= gluclose + fructose |
| Maltose | glucose + glucose |
| Complex Carbohydrates (Polysaccharides) | Not sweet |
| Glycogen, animal storage carbohydrate | is branched chain of gluclose stored in liver or muscle cells -provides quick energy |
| Starch | is plant storage carbohydrate |
| Fibers are | non-starch, structural parts of plants & are not digested by humans due to a lack of enzymes to hand fiber. Fiber helps hold water, minerals and bile in the GI tract thus aleviating constipation |
| Examples of Dietary Fiber occurs naturally in plant foods - animal foods do not have dietary fiber: | *Soluble fiber= which dissolves in water, creating a viscous solution and can be digested by bactera* Insoluble Fiber= does not dissolve, but creates intestinal motility* Functional Fiber= is added to foods for beneficial effects |
| Lactose Intolerance | may be due to lack of lactase enzyme, which breaks down milk sugar yielding gas, bloating, & diarrhea (cheese & yogurt cause less problem than fluid milk) |
| Homeostasis | (constand body conditions) like blood sugar is under hormone control |
| Insulin | helps glucose in blood to enter cells thus lowering blood sugar |
| Glucogen | helps release glucose from muscle and liver cells thus raising blood sugar |
| Epinephrine | or adrenaline, the stress reponse- fight or flight gives blood glucose to cells |
| Goal is to keep uniform level of blood sugar available | for the brain to operate at maxmium effciency |
| DRI's say that we should have a minimum of ... | 130 g of carbohydrates / day to help feed your brain and provide energy |
| A low carbohydrate diet may lead to... | ketosis from incomplete breakdown of fats and this is not preferred food of the brain and nervous system |
| The best sources of carbohydrates are.. | whole foods |
| Starch, fiber, whole grains, legumes, fruits and vegetables are nutrient dense.. | supplying complex carbohydrates, vitamins and minerals with little or no fats. They can help in management of diabetes, GI health, caner & weight control. But rapidly increasing fiber can cause gas etc GI irritation. Increase it slowly with 20-35 g/day |
| The only proven negative effect of a high sugar diet is | dental caries (cavities) |
| Baby bottle tooth decay.. | develops when teeth are exposed to fermentable sweet liquids during sleept time. DRI's say added sugars should be no more than 25% of calories |
| Sugar substitutes | are sweeter than sugar thus contain less or no calories and most do not contribute to tooth decay |
| Polyols or sugar alcohols | can be labled sugar free. They are incompletely digested and can cause diarrhea if not used in moderation. |
| Saccharine | is the oldest and is not metabolized, but can leave bitter aftertaste |
| Aspartame | is derived from amino acid phenylalanie, it is safe, except for PKU (phenylalanineketoneuria) individuals who lack the enzyme to break it down- FDA mandates warning labels |
| Acesulfame K | is not metabolized and contains potassium which is short in many American diets |
| Sucralose | is not absorbed, is excreted in urine, and is more heat stable than many artifical sweeteners |
| Neotame | is combination of 2 amino acids- aspartic acid and phenylalanine so not appropriate for PKU individuals |
| Diabetes | is an inability to handle carbohydrates : |
| Type 1 Diabetes | (5-10%) pancreas fails to make insulin (autommune disease attacks the pancreas) - individuals must take insulin shots |
| Type 2 Diabetes | (90%) cells fail to respond to insulin (insulin resistance &/ or there is not enough insulin) -many not diagnosed promptly |
| Gestational Diabetes | occurs typically in second half of pregnancy and goes awway with delivery, but Mom is predisposed to type 2 Diabetes at in later life. |
| Prediabetes | blood sugar hgher than normal, but not yet diabetic |
| Diabetes | can damage tissues and organs particulary the circulatory system, eyes, nerves, kidneys, and feet |
| Diabetics must control and balance.. | diet, medications, and exercise Glycemic Index (GI) effect refers to how quickly food causes blood sugar to rise and fall compared to a standard curve of refined white bread |
| hypoglycemia | low blood sugar causing nervous, dizzy, confused, shaky, sweating and maybe even passing out |
| Gluconeogenesis | is making glucose from non-carbohydrate source like protein to feed brain and nervous system |
| Dietary Carbohydrate Recommendations | 55-60% Kcal/day - mostly complex ones for energy- carry 4 cal/g |
| Fats, Oils, and other lipids | 95% of our food & 78% of body lipids are triglycerides, 3 fatty acids on a glycerol backbone. |
| Saturated Fats | have lots of hydrogen and no double bonds & are solid at room temperature |
| Unsaturated fats | have double bonds rather than all carbons filled (saturated) with hydrogen and are kinked chains and fluid at room temperature |
| Polyunsaturated fats | have more than 1 double bond and are oily at room temperature (oilseeds) |
| Monounsaturated fats | with 1 double bond are heart healthy (olive, nut & canola oils) |
| Hydrogenation | of oils increases stability, functionality & solidifies, but changes some double bond configurations from CIS (kinked) to TRANS (linear), which has been associated with heart disease development |
| Phospholipids- | like lecithin, are emulsifiers with body hydrophilic (water loving) and hydrophobic (water hating) ends. They form most of human cell membranes |
| Cholesterol | is an animal only fat- plants do not have cholesterol. Cholesterol is a percursor molecole for: Vitamin D, Sex hormones, Bile acids |
| Monoglycerides | and fatty acids form with bile and phospholipis into micelles which travel through the intestinal wall and associate with cholesterol and protein |
| Lipoproteins | lipid/protein combination- help makes fats in lymph from small intestine |
| VLDL | very low density lipoproteins- made in liver- ship fat to cells |
| LDL | (lethal lipoproteins) -circulate making fats available to cells- large amounts in blood are highly associated with heart disease |
| HDL | smalled (heart healthy lipoproteins) conducting fat out of the body -high levels are associated with hearlthy heart |
| Ratio of LDL to HDL is important.. | predictor of heart disease. |
| Roles of fats in the body include- | energy production (50-60%) especially preferred fuel by muscle tissues, insulation, shock absorption, membranes, sex hormones, fat soluble vitamin carriers & energy storage. |
| Essential fatty acids | must be in diet since humans dont make them & balance is important |
| Linoleic | omega 60 vegetable oils and meats (most americans get plenty of these) |
| Linolenic | omega 3 -fish oilds, nuts & seeds, protective against heart disease (most americans DO NOT get plenty of these) |
| Eicosapentaenoic acid "EPA" *&* Docosahexanoic acid "DHA" | are both heart healthy (fish) |
| Eicosanoids | hormone-like and regulate blood pressure, clotting and other functions |
| Fat cells | have almost unlimited ability to store fat. They can get much larger than other cells. Fat manufacture from fat in the diet is much more energy efficent than fat made from carbohydrates or protein |
| Hormone sensitive lipase | helps break down fat for energy |
| 1 pound of body weight= | 3,500 Kcal |
| Fat is very concentrated energy: | (9 Kcal/g) because it can combine with so much Oxygen since it has little in the molecule |
| Dietary Fat Recommendations: | 20-35% of kcal from fat (need at least 20%)10% or less from saturated fat300 mg cholesterol or less/ daytrans fat 2 % or less/ day |
| Hydrogenation | of plant oils make them more stable and solid, but creates trans fat (more linear & solid) molecule from Cis Fats which are kinked and more fluid |
| Cardiovascular Disease: | No 1 killer of Americans |
| Metabolic syndrome or Syndrome X | is a clustering of risk factors for heart disease: abdominal obsesity, high blood pressure, elevated blood triglycerides, low HDL's, high LDL's, insulin resistance. |
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