Nutrition Final

What is the number one factor that drives food choices?

Taste

Energy

The capacity to do work

What are the 6 classifications of essential nutrients?

Carbohydrates, Fat, Protein, Vitamins, minerals, water

How to calculate kcals

Carbs you do multiplied by 4, Protein you multiply by 4, Fat gets multiplied by 9

What foods are good sources of carbs?

All the foods in the categories of starch, grain, fruit, vegetables, dairy. Meat and fat do not have carbs

Three main classifications of lipids

Triglycerides

Phospholipids

Sterols

Micronutrient

Nutrients you need in less quantity, such as vitamins and minerals

What are the building blocks of protein

Amino acids

What are the fat soluable vitamins?

A, E, D, K

What is BMI and what are the ranges?

It is your weight relative to your height

Ranges:

• < 18.5 underweight

• 18.5-24.9 normal

• 25-29.9 overweight

• 30-34.9 obese

  • >35 morbidly obese

What is the RDA?

Recommended dietary allowances that meet 97-98% of the healthy population

What is the UL?

Upper limit of recommended amounts of vitamins and minerals shown not to cause toxic effects. Going above the UL is considered unsafe

What is the MyPlate recommendation in regard to fruit and vegetable intake?

Half your plate should be fruits and veggies

According to the FDA, what does the term “Low-fat” indicate?

Less than 3 grams of fat per serving

What is the AMDR for Carbohydrates?

45-65% CHO

What is the AMDR for fat?

20-35% Fat

What is the AMDR for Protein?

10-35% Pro

How to calculate AMDR for grams of Carbs if given total kcal per day

Example: 2500 x .50 (50%)= 1250kcal divided by 4= 312.5g CHO then divide by how many meals

How to calculate AMDR for grams of fat if given total kcal per day

Ex. 2500 x .25 (25%)= 625 kcal divided by 9= 69.9g fat

What is the most abundant nutrient found in foods and in the body?

Water

How many kcals does alcohol have per gram?

7 kcal per gram

How many grams of carbs is found in a serving of fruit?

½ cup is 15 grams of carbohydrates

How many grams of carbohydrates is found in a serving of non-starchy vegetables?

½ cup cooked/ 1c raw- 5 grams of carbs

How many grams of carbs are fond in a serving of starchy vegetables?

½ cup is 15 grams of carbs

How many grams of carbs is in a serving of dairy?

1 cup milk is 12 grams of carbs

Meat and Fat do NOT have

any grams of carbs

What is the AHA recommendation for sugar intake for men/women?

Men- no more than 9 teaspoons a day

Women- No more than 6 teaspoons a day

What are disaccharides?

• Glucose + glucose= Maltose

• Glucose + galactose= Lactose (Milk sugar)

  • Glucose + fructose= Sucrose (table sugar)

Can a person with lactose intolerance eat dairy?

Yes, in small amounts and can usually tolerate dairy products such as yogurt and aged cheeses

In the process of digestion, which is the first organ to receive glucose, fructose, and galactose?

The liver

Is glucose and essential nutrient to the body?

Yes glucose is an essential nutrient to the body, especially the brain, CNS, and RBCs

Is glucose tightly regulated? And what hormones regulate it?

It is tightly regulated by the hormone’s insulin (created by the pancreas when blood glucose levels increase) and glucagon (created by the pancreas when blood glucose levels decrease)

What are the storage sites for glycogen?

The liver and muscles

What is the key difference between soluble and insoluble fiber?

Bacteria in the large intestine can digest some soluble fiber to be used as an energy source for the bacteria; the insoluble fiber to a lesser extent

What is gluconeogenesis?

The creation of glucose from a non-carb source, mainly protein (amino acids) and to lesser amount fat (the glycerol portion of the fatty acid)

What is glycogenolysis?

The breakdown of glycogen

What does the brain, red blood cells and CNS rely on for energy?

Glucose

How many grams of carbs per day is recommended for healthy individuals

130 grams of carbs at minimum

What is the most common source of added sugar in the US diet?

Soda/soft drinks

What is the most prevalent form of diabetes?

Type 2

What is the difference between type 1 and type 2 diabetes?

Type 1 diabetics do not make insulin and type 2 diabetics do make insulin

What is hemoglobin A1c?

Glycated hemoglobin percentage that provides the average range of blood glucose levels over the past 3 months

How must insulin be administered?

Injections by shots or through an insulin pump

What is metabolic syndrome?

When a person has any 3 of these 5 conditions

• Hyperglycemia

• Elevated tryglycerides

• Low HDLs

• Hypertension

  • Obesity

Hyperglycemia

Elevated blood glucose levels

Symptoms of Hypoglycemia

Low blood glucose levels due to release of too much insulin, resulting in dizziness, shaking, weakness, and/or slurred speech

Polydipsia

Excessive thirst

Polyphagia

Excessive hunger

Polyuria

Excessive urination

What foods have the greatest impact on blood glucose?

Carbs

What are some of the functions of protein in the body?

Enzymes, fluid balance, build/maintain the body, antibodies, hormones, transport proteins

How much protein does one need for healthy adults and elderly?

Ex. 150lbs= 68 kilograms x .8 = 54g protein

Can vegetarian diet be healthy and meet protein requirements?

Yes

How many pounds of meat does an American eat on a yearly average?

260 pounds

What can denature a protein?

• Heat

• Acids

• Bases

• Salts

  • Mechanical agitation can unfold, change the shape or denature protein

What is a complete protein and give some examples

A complete protein is one that has all 9 essential amino acids

• Fruit, vegetables, whole grains, beans, nuts (except soy, quinoa)

What is a complementary protein?

2 combined incomplete proteins that will provide all of the essential AAs

• Beans and rice

• Peanut butter on bread or crackers

  • Butter beans and cornbread

What is deamination and what does it produce?

The breakdown of an amino acid for energy and it produces ammonia which is converted to urea and excreted by the kidneys

Kwashiorkor

type of protein energy malnutrition characterized by sufficient intake of calories but a lack of protein

Marasmus

Type of protein-energy malnutrition characterized by a general lack of protein, energy, and nutrients

How many amino acids are considered essential?

There are 9 essential AAs

What are the three classifications of fats?

Saturated, Monosaturated, Polysaturated

Hydrogenation

Adding hydrogen to an unsaturated fat, resulting in a man-made saturated fat called a trans fat or trans fatty acid

Saturated fats

Solid at room temperature, Natural saturated fats are animal fats, coconut fats, and palm kernel oil

What is the most common lipid in the body?

Triglycerides

What is a trans-fatty acid? How are the carbons distributed?

A fatty acid in which the carbon atoms are on opposite sides of the double bond

How are short and medium chain triglycerides absorbed into the body?

They are absorbed in the vascular system in the villi and travel through the portal vein to the liver

What is rancid?

When exposed to oxygen, or oxidized, foods containing fatty acids may develop a bitter, pungent smell or taste

What fats promote atherosclerosis?

Oxidized fats

What is the function of HDL?

Removes cholesterol from arteries and brings it to the liver to be used or excreted from your body

What is the AMDR for fat?

20-35% of calories from fat

Fortification

involves adding nutrients that do not naturally occur in the food

Enrichment

Refers to the replacement of nutrients lost during food processing

Primary nutrient deficiencies

Due to a lack of intake of a specific nutrient

Secondary Nutrient Deficiencies

Due to an underlying disorder

Where is vitamin K produced in the body?

Gut flora produces vitamin K

What is beriberi?

Thiamin deficiency

What is pellagra?

Niacin deficiency

What is Scurvy?

Vitamin C deficiency

Rickets

vitamin D deficiency in children and osteomalacia is a vitamin D deficiency in adults

What amounts are needed for major minerals and trace minerals

• Major Minerals- Greater than 100mg per day

  • Trace Minerals- Less than 100mg per day

What can improve the absorption of Iron?

Vitamin C

What are the fat soluble vitamins?

A,D,E,K,

What are the water soluble vitamins?

Bs and Cs

Good sources of vitamin C?

Citrus fruits, tomatoes, peppers, potatoes, broccoli, cantalopue

Which vitamin is the sunshine vitamin?

Vitamin D

Do B vitamins give a person an energy boost?

No, the “energy boost” from supplements is often due to added sugars, caffeine, and herbal stimulants, not the vitamin itself

Hyponatremia

Low blood sodium levels caused by excessive water intake

What are the electrolytes responsible for maintaining water balance?

Sodium, chloride, potassium

Where is riboflavin found and what is the result of consuming riboflavin?

Milk and yellow urine

What vitamin can be synthesized from tryptophan?

Niacin

What is pernicious anemia?

Macrocytic anemia caused by impaired intrinsic factor secretion; as well as a lack of intake of B12

Goiter

Enlarge thyroid tissue as a result of prolonged iodine deficiency, often a visible sign in adults

When does a person reach peak bone mass?

Reached by the age of 30

What is the most abundant mineral in the body and the second most abundant mineral in the body?

Calcium, and then phosphorus comes second

What is the leading cause of immune system deficiency in the world?

Malnutrition

What vitamin is required to absorb calcium?

Vitamin D

What vitamin plays a role in vision?

A

What trace mineral helps to convert the inactive thyroid hormone to its active form?

Selenium

Function of Vitamin K

Plays a role in blood clotting