NUT 200 - Exam 3

fat soluble vitamins

Vitamins that dissolve in fats and oils, and are absorbed along with dietary fat. These include vitamins A, D, E, and K, which are stored in the body's fatty tissues and liver.

water soluble vitamins

Vitamins that dissolve in water and are not stored in the body. They include the B-vitamins and vitamin C, which must be consumed regularly.

absorption of vitamins

1. begins in stomach with release of vitamins from food

2. digestive enzymes aid in release

3. bile and the liver help with the breakdown of FAT SOLUBLE vitamins

4. fat soluble vitamins are packaged into micelles to be absorbed into the small intestine and then chylomicrons pick them up into the lymphatic circulation

5. water soluble vitamins are absorbed directly into small intestine and released directly into blood

dosages of fat soluble vs water soluble vitamins

Fat soluble vitamins are stored in the body and can accumulate to toxic levels, requiring careful dosage management. In contrast, water soluble vitamins are excreted through urine when in excess, necessitating more frequent intake.

common similarities and differences between water soluble and fat soluble vitamins

Both types of vitamins are essential for health, but water soluble vitamins are not stored in the body and must be consumed regularly, while fat soluble vitamins are stored and can reach toxic levels if consumed excessively. Additionally, absorption mechanisms differ, with fat soluble vitamins requiring fats for absorption.

why is water so important

water is the most abundant substance in the body

water as a part of body fluids

intracellular and extracellular fluids

electrolytes

minerals that help maintain fluid balance: sodium, potassium, phosphate, magnesium, calcium, chloride

functions of water in the body

maintains fluid balance

acts as a universal solvent

lubricant for joints, eyes, mucus, saliva

aids in digestion

skin health

cognitive function

manages blood volume

water balance

water consumed = water lost

• you take in water through beverages and food and you lose water through urine, large intestine, lungs, and skin

insensible water loss

water loss thorough evaporation from skin and when you exhale

sensible water loss

through urine, feces, vomit, sweat, etc

dehydration

occurs when the body loses more fluids than it takes in, impairing normal function. Key symptoms include extreme thirst, dark yellow urine, fatigue, and dry mouth

hyponatremia

dangerous condition where sodium levels in the blood are too low (typically <135 mEq/L), causing cells to swell with excess water. Symptoms include nausea, headache, fatigue, confusion, muscle weakness, and seizures. Causes range from overhydration and diuretics to heart, kidney, or liver disease.

daily water needs

MEN: 16 cups/day (about 13 cups of beverages)

WOMEN: 12 cups/day (about 9 cups of beverages)

• about 80% of your liquid should come from beverages, and 20% from the food you eat

• fluid needs vary due to age, sex, activity levels, etc

sweat trial

example: 145lbs before 2 hours of tennis, 143 at the end, he consumed 16 oz of fluid during practice.

1. 2lb weight loss

2. 2lbs x 16-24oz = 32-48oz

3. 16oz + 32-48oz = 48-64oz/2 hour

4. simon needs 24 - 32 oz per hour

other considerations to staying hydrated

• caffeine and alcohol

• high protein diets (more fluid loss)

• diuretics

minerals

inorganic elements needed in relatively small amounts that are necessary for day to day functioning

• they are found in rocks and soils

• both animal and plant foods are good sources

major minerals vs trace minerals

Major minerals (macrominerals) are required in amounts of 100mg or more daily, while trace minerals are needed in smaller amounts usually less than 20mg

• examples (major): calcium, sodium, potassium, magnesium

• examples (trace): iron, iodide, zinc, fluoride, copper

how is alcohol made

fermentation of yeast and natural sugars in…

• grains: beer

• fruits: wine

  • liquor is concentrated alcohol collected through distillation

what happens to alcohol in the body? how is it absorbed?

**alcohol is a TOXIN, and the body works quickly to metabolize and eliminate it

1. some alcohol is metabolized in the stomach by ALCOHOL DEHYDROGENASE

2. some alcohol is absorbed through the stomach, food helps slow the absorption of alcohol

3. most alcohol is absorbed in the small intestine

4. most alcohol is metabolized in the liver (diff slide)

metabolization of alcohol in the liver

• one standard drink is metabolized in 1 ½ to 2 hours

ethanol → acetaldehyde → acetate → CO2 + H2O

• alcohol dehydrogenase converts alcohol to acetaldehyde

• acetaldehyde dehydrogenase converts it to acetate

microsomal ethanol oxidizing system

metabolizes alcohol when CHRONICALLY HIGH levels of alcohol are present in the liver

negative effects of alcohol

• CNS depressant

• slows down transmission of nerve impulses

• impairs thoughts, actions, and behavior

• can disrupt sleep

• it is a diuretic

• can interfere with insulin and glucagon

• may lead to malnutrition

  • 7kcal/g

how can alcohol lead to malnutrition

7kcal/day

• increases fat and weight around stomach

• alcohol calories can displace nutritious food

• excessive alcohol can interfere with absorption or use of protein, zinc, magnesium, thiamin, folate, and vitamins B12, A, D, E, K

how can alcohol damage organs

• inflammation of esophagus

• cancers of esophagus, mouth, and throat

• gastritis and stomach ulcers

• hypertension and damage to heart tissue

• alcoholic liver disease (fatty liver → alcoholic hepatitis → cirrhosis)

alcohol use disorder

the continuation of alcohol consumption even though this behavior has created social, psychological, and or physical health problems

• binge drinking: consumption of 5 or more drinks (men) 4 by women in about two hours

overweight vs obese (bmi)

overweight: 10-15lbs more than healthy weight

• greater than or equal to 25 bmi

obese: 25-40lbs more than healthy weight

• greater than or equal to 30 bmi

risks of being underweight in young adults/older adults/men

young adults: nutrient deficiencies, low energy, decreased concentration, menstrual irregularities

older adults: low body protein and fat stores, depressed immune system, osteoporosis

men: suppression of testosterone

BMI

body mass index, basically proportionate between your weight and height. it is a screening tool not a diagnostic tool

• ideal bmi is between 18.5-24.9

central obesity

excess visceral fat, increases risk of heart disease, diabetes, hypertension

visceral fat vs subcutaneous fat

Visceral fat is deep, firm fat surrounding internal organs (like the liver and intestines), acting as a major metabolic risk factor for heart disease and diabetes. Subcutaneous fat is the "pinchable," soft fat stored directly under the skin. While subcutaneous fat is largely cosmetic, visceral fat is highly active and dangerous

techniques to measure body fat

• skinfold thickness

• bioelectrical impedance

• DEXA

• underwater weighing

• bodpod

energy balance (+ vs -)

calories in vs calories out

• positive energy balance: more calories consumed than expended

• negative energy balance: more calories expended than consumed

what are energy needs comprised of

• basal metabolism (BMR)

• thermic effect of food (TEF)

• physical activities

basal metabolic rate (BMR)

minimum amount of energy you need to just function

• 60% of total energy needs

• many factors: age, sex, body side, caffeine, drugs, stress

thermic effect of food

amount of calories expended to digest, absorb, and process food

how many calories do you need in a deficit to lose 1lb

3500 calories

• if you decrease your intake by 500 calories a day you will lose 1lb per week

appetite

psychological desire for food

hunger

physiological need for food

satiation

the state of being fully gratified or filled, often leading to a decrease in motivation or behavior towards a specific stimulus

ghrelin

secreted from the stomach when its empty to stimulate HUNGER

leptin

produced in fat cells and released to stimulate satiety

non exercise associated thermogenesis

energy expended for everything we do that is not sleeping, eating, or intentional exercise

how can you lose weight healthfully?

• eat more energy dense foods

• using myplate as a guide

• physical activity

• behavior modification

weight cycling

repeated gain and loss of body weight

• common result of fad diets

ways of dealing with extreme obesity

• very low calorie diets (must be medically supervised)

• medications

• surgery

3 main requirements for increasing body weight

1. participation in appropriately planned weight training program

2. achieving a positive energy balance

3. achieving a positive nitrogen balance

disordered eating

abnormal and potentially harmful eating behaviors that do not meet specific criteria for eating disorders

eating disorders

psychological illnesses that involve specific abnormal eating behaviors and other factors

• eating disorders have the highest mortality rate of any mental illness

anorexia nervosa

severe calorie restriction

• self starvation and excessive weight loss

• intense fear of being fat

• distorted body image

bulimia nervosa

involves cycle of binge eating and purging

• purging can include self induced vomiting, excessive exercising, strict dieting or fasting, abuse of diet pills/laxatives/diuretics

binge eating disorder

compulsive overeating

• eating in secret, feelings of shame

avoidant restrictive food intake disorder (ARFID)

avoidance of eating

• NOT characterized by a disturbance in body image

• may be due to lack of interest, sensory sensitivities, fear of eating

orthorexia

extreme focus on healthy or righteous eating

female athlete triad

syndrome of three interrelated conditions: low energy availability (with or without eating disorders), menstrual dysfunction (amenorrhea), and low bone mineral density (osteoporosis/osteopenia)

RED-S (relative energy deficiency in sport)

impaired function in athletes due to inadequate caloric intake to meet needs of athletes.

muscle dysmorphia

an intense and excessive preoccupation or dissatisfaction with body size and muscularity