NDFS 100 Final

what are the 6 major nutrients?

carbs
fat
protein
vitamin
minerals
water

function of carbs and calorie per gram?

4 cal per gram
energy
organic (contains carbon)

function of fat and calorie per gram?

9 cal per gram
energy
organic (contains carbon)

function of protein and calorie per gram?

4 cal per gram
energy
structure
organic

function of vitamins?

regulation
organic

function of minerals?

regulation

function of water?

regulation

Alcohol function and calorie per gram?

7 cal per gram
energy

Blind research study definition

participants don't know if they are given treatment or placebo

what is Cause and Effect?

things occur similarly but are not caused by eachother

Intervention Study definition

observational studies are done with members of a population with treatment and control groups

which food groups have fiber?

fruits
vegetables

which food group(s) have iron?

grains
protein foods

which food group(s) have protein?

protein foods
milk/milk products

which food group(s) have calcium?

milk/milk products

which foods groups have vitamin A & C?

fruits
vegetables

which foods should you limit?

saturated fats/trans fats
added sugars
sodium

% for source "high in"

20% DV or higher

% for a "good source"

10% of something makes it a ______ source

what is Fat Free?

what is Calorie Free?

what is Sodium Free?

what are Monosaccharides?

single sugar units

examples of Monosaccharides

glucose
fructose
galactose

what is glucose?

amount of sugar in the blood

where is fructose found?

sugar in fruit

what type of sugar is galactose?

monosaccharide

what are Disaccharides?

linked pairs of single sugars

examples of Disaccharides

lactose
sucrose
maltose

what is lactose made of?

Glucose + Galactose = Lactose

what is sucrose made of?

Fructose + Glucose = Sucrose

what is maltose made of?

Glucose + Glucose = Maltose

what are Polysaccharides?

complex carbs
made up of long strands of glucose

what are the benefits of fiber?

Control blood cholesterol
Modulates blood glucose
Maintain healthy digestive tract
Maintain healthy weight

what sources of food have fiber?

fruits
legumes
vegetables
whole grains

recommendations for fiber intake?

Females = 25 g
Males = 38 g

what is diabetes?

a metabolic disease caused by elevated blood glucose levels.

what are the symptoms of diabetes?

thirst
hunger
frequent urination
fatigue
blurred vision

(are all symptoms of ____________)

how does type 1 diabetes occur?

the pancreas produces no or little insulin usually found in childhood
(they must receive insulin by needle)

how does type 2 diabetes occur?

the pancreas makes plenty of insulin but the body's cells resist insulin's actions. Often diagnosed in adulthood
(needs oral medication and weight management)

what supplies glucose for the body?

carbs supply _______ to the body

what do high blood glucose levels do?

cause confusion and struggle with breathing

what does insulin do?

its a hormone that regulates glucose levels by allowing glucose to leave the blood stream and go into muscles

what does glucagon do?

its a hormone that helps release glucose from glycogen stores when more glucose is needed in the blood

what are the 3 types of fat?

Triglycerides
Phospholipids
Sterols

what is the structure of a triglyceride?

3 fatty acids attached to a molecule of glycerol (carbon molecule)

what causes it to be a mono(one), di(two), or triglyceride(three)?

the amount of fatty acids attached to the glycerol

what causes it to be monounsaturated(one), or polyunsaturated (two or more)?

the number of bonds on the chain

components of saturated fats

one single bond

components of unsaturated fats

one double bond

how many bonds does a Monounsaturated fat have and what are sources of it?

(one double bond)
sources: canola, olive, and peanut oil

how many bonds does a Polyunsaturated fat have and what are sources of it?

(two or more double bonds)
sources: vegetable oils

what is emulsification?

mixing a lipid with water by adding an emulsifier (like lecithin in egg yolks) so that fat and water won't separate

what is the structure of a sterol and an example of it is...?

large molecules of interconnected carbon rings

what is the purpose of cholesterol?

serves as raw material for making emulsifiers in bile which aids in fat digestion

what are lipoproteins?

fats attached to proteins which serve as transport vehicles for lipids in blood and lymph

what are the major lipoproteins?

chylomicrons, VLDL, LDL, and HDL

what do HDL do?

(less lipid, more protein)
good lipoproteins that that take away cholesterol from cells and deliver it to the liver to be disposed of

what do LDL do?

(more lipid, less protein)
lipoproteins that transport lipids like cholesterol from the liver to other fat and muscle tissues

what do chylomicron do?

transport dietary fats from small intestine to body cells and liver

which lipid needs a lipoprotein to be transported?

long chain fatty acids

sources of saturated fats

tropical oils (coconut and palm) and animal fats.

Ex. Coconut oil, butter, beef fat, palm oil, lard/pork fat, chicken fat

sources of monounsaturated fats

some vegetable oils

Ex. Avocado oil, OLIVE OIL, canola oil, peanut oil

sources of Omega

6 polyunsaturated fats

sources of Omegas:

3 polyunsaturated fats

in what source is cholesterol found?

animal fats

the higher the saturated fat, the more _______(solid/liquid) it is

Highly saturated fats are more solid

what is the structure of protein?

Proteins are long chains of amino acids

what is Transamination?

transfer of amino group to a non

what is Deamination?

the amino group (nitrogen) is removed and the acid

positive nitrogen balance=

adding tissue (caused by ___________)

negative nitrogen balance=

losing tissue (caused by ___________)

what is a high quality protein source?

Meat is a source of high quality ____________

what is the RDA for protein?

The RDA is .8 g/kg. find the RDA by dividing her lbs weight by 2.2 then multiplying it by .8

how much protein should a 130 lb girl get?

47 grams a day

what are the fat soluble vitamins

A, D, E, K

what are the water soluble vitamins?

B (anything), C

what are sources of Vitamin A?

fortified milk/dairy, and beta

what are sources of Vitamin D and what does it's deficiency cause?

sources: sunlight, fortified milk and other foods

deficiency causes: rickets

what are sources of Vitamin E and what does it's deficiency cause?

sources: polyunsaturated plant oils, green and leafy vegetables, whole

what are sources of Vitamin K and what does it's deficiency cause?

sources: green leafy vegetables

deficiency causes: poor bones

what are sources of Vitamin C and what does it's deficiency cause?

sources: citrus fruits

deficiency causes: scurvy, frequent infections/bad immune system, bleeding gums, muscle degeneration, fragile bones, rough skin, bruises, anemia

what are sources of Thiamin?

meat, whole and enriched grains, legumes, seeds

what are sources of Riboflavin?

dairy products, meat, leafy green vegetables, whole grain or enriched grains

what are sources of Niacin?

sources: dairy products, meat, whole grain and enriched grains, all protein containing foods

what are sources of Folate?

sources: asparagus, avocado, leafy green vegetables, beets, legumes, seeds, enriched grains, liver

what is Atherosclerosis?

hardening of the arteries by plaque build

what causes Atherosclerosis?

diet high in saturated/trans fats, low in fruit/vegetable intake, low fiber intake, low in vitamins/minerals, excessive alcohol intake

other factors: genetics, sedentary lifestyle, smoking/tobacco use, stress

what is an unhealthy BMI?

30 or over

High in something means its _______ % of something

>20%

Good Source of something meanings its ______ % of something

10% - 19%

Healthy/ideal Blood Pressure

(less than)120/ (less than) 80

Prehyptertension Blood Pressure

120/80

Hypertension Blood Pressure

>140/>90

Where is bile stored?

Gallbladder

Where does Protein digestion begin?

Stomach

Name the Monosaccharides

Glucose, Galactose, and Fructose

Fiber recommendations for men

38 g/day

Fiber recommendations for women

25 g/day

Where are carbohydrates stored?

Glycogen or Fat