nutrition exam 1

macronutrients

• carbohydrates

• lipids

• proteins

carbohydrates

yields nutrients

sugar vs starch

sugar: fast acting and simple

starch: slower digesting and complex

simple vs complex

simple: table sugar (surcose) and blood sugar (glucose)…break down quick

complex: starch, glycogen, fiber…sustained energy

1g CHO =

4 kcal

lipids

fats

saturated vs unsaturated

saturated: solid at room temp, CV disease, in animal sources, raise cholesterol

unsaturated: liquid at room temp, plant sources, healthier

triglycerides

major form of fat in food and body

• major energy source

• 3 fatty acids

1 g fat

protein

amino acids

protein examples

meat, eggs, tofu, nuts

1 g protein

4 kcal

vitamins

• micronutrient

water soluable vitamins

• B viatmins

• vitamin c

fat soluable vitamins

A, D, E,K

B vitamin examples

• niacin

• folic acid

• thiamin

• riboflavin

• biotin

• b6

• b12

• folate

heat affects vitamins

• water soluble: highly susceptible to heat, nutrient loss when boiled

• fat soluable: more stable and retained w heat (oxidize when exposed to light and o2

vitamin toxicity

water: low risk bc filtered by kidneys if excessive

fat: high risk, stored in liver/adipose so can lead to accumulation

carbon based nutrient examples (organic)

• carbohydrates

• lipids

• proteins

inorganic compound nutrients

lacks carbon

• calcium

• potassium

• sodium

• iron

• zinc

• magnesium

• nitrogen

mineral function

inorganic

• strong bones and teeth

• muscle contraction and nerve impulses

• reg fluid balance

trace minerals

• iron

• zinc

• copper

water functions

1. transports nurtients/waste/o2

2. medium for chem reactions

3. lubricant and shock absorb for joints

4. temp regulation

phytochemicals

• natural plant compounts

• provide health benefits like anti-inflamatoruy and anti-cancer effects

zoochemicals

active compounds in food of animal orgin..supports CV, brain, and muscle health

• dairy

• meat

• eggs

1 serving of alc

7 kcal

macronutrient distribution

1. carbs: 45-65%

2. protein: 10-35%

3. fats: less than 30%

kcal → kjoule

1 kcal (4.184) = 1 kjoule

american diet

• processed grains (white bread, pasta, cereals)

• added sugar

• saturated fats

• low fruit and veggie intake

american diet cultural influence

immigration

american diet social influence

• group dining = overeating and more unhealthy

• ppl mimic eating habits of those around them

• low income= less access to healthy foods

american diet lifestyle influence

• dietary trends

• high screen time

• fast food everywhere

american diet economic influence

• rising food prices in fruit and veggies

• ultra processed = cheaper

• time constraints w work

american diet education influence

• higher education = healthier eating

overnutrition

optimal nutrition

undernutrition

malnutrition

healthy people 2020

breast cancer

• alc

• obesity

stress

caffine

cataracts

fruits and veggies

mouth/esophogus cancer

• alc

hypertension

• salt

• alc

• fruit and veggies

lung cancer

• fruit and veggies

CV disease

• sat fat

• cholesterhol

• fiber

• obese

liver disease

• alc

diabetes

obesity

stomach cancer

cured smoked foods (low intake)

colon cancer

• dietary fat

• fiber

• fruit and veggies

• calcium

• red and processed meat

osteoporosis

• calcium

• vitamin D

prostate cancer

• sat fat

scientific method steps

1. observe

2. question

3. research

4. hypothesis

5. design experiment

6. analyze data

7. conclusion

8. results

hypothesis v theory v law

• hypothesis: testable guess or prediction abt an observation

• theory: well substantiated explanation that’s supported by evidence and multiple tested hypotheses

• law: statement or mathematical equation describing what happens under certain conditions

epidemiology

science of public health

double blind

participants and researchers don’t know which treatment is administered to whom

case control

retrospective observational study that identifies ppl w a specific disease or outcome and compares them to similar ppl without the disease

animal model

non- humans mimic human physiological processes and diseases

• drug development

placebo

persons health improves after receiving fake treatment

FDA role w supplements and safety

• doesn’t approve dietary supplements

• they just approve safety/correct labeling

Dietary reference intakes population groups and locations

• DRI = nutrient reference values for pop groups based on age, gender, life stage

estimated average requirement

daily nutrient intake level meets needs of 50% of healthy ppl in specific life stage or gender group

recommended dietary allowance

avg nutrient intake level sufficient to meet req of nearly all healthy ppl in specific life stage and gender

upper level

max total intake of nutrients from all sources of food

adequate intake

reccomended daily nutrient level when there’s not enough evidence for a full rec dietary allowance

acceptable macronutrient distribution ranges

• 45-65% carbs

• 20-35% fat

• 10-35% protein

calorie dense foods

alot of energy into small serving

• avocados

• nuts

• fatty fish

• olive oil

• pastries

• sugar drinks

daily values

nutrient intake recommendations by FDA based on a 2000 cal diet for ppl above 4 years old

DRV’s vs RDI’s

• DRV: daily reference values: macronutrients, fat, sodium dietary standards

• RDI: reference daily intakes: vitamin and minerals

2000kcal diet

balance meals from all food groups

component requirements on food packaging

• product name

• ingredients

• nutrition

• net quantity

• allergens

• manufacture info

• country orgin

regulation of labels

FDA, USDA (meat), ensures safery and transparency thru ingredients, allergens, nutrion facts

nutrient content claims

FDA regulates

• low fat

• high fiber

• sugar free

fortified label requirement

clearly identify added nutrients

• enriched

• fortified

• added

• more

• plus

define health claims: cannot contain more than 13 g fat, 4g sat fat, 60 mg cholesterol, 480mg sodium

ensure don’t mislead consumers

• will reduce disease

nutrient comp for foods

detailed info on calories, macronutrients, fiber, vitamins, minerals

energy dense foods

high amt cals relative to their weight

• nuts

• avocado

• cheese

• butter

what does nutrient database use

data from labs, scientific lit, industry provided info

dietary guidlines uses

• promotes health

• prevent disease

• meet nutrient needs

alc use guidelines and definitions

• moderate: 1 or fewer drinks per day W, 2 or less M

• heavy: 4+ drinks W, 5+ drinks M

• binge drinking: blood alc conc pattern of 0.08% or higher within 2 hours

• standard drink: 12 oz beer, 8-9ox malt liquor, 5 ox wine, 1.5 oz spirits

USDA and DHHS

• usda: food production, farm policy, SNAP

• DHHS: public health, disease prevent, healthcare

• works together to release dietary guide for americans every 5 years

amt money americans spend on food prepared outside of home

over 4k per person

• over 50% of meals

my plate categories

• fruit

• veg

• grain

• protein

• dairy

my plate portions

• fruit: 2 cups

• veg: 2.5 cups

• grains: 6 oz

• protein: 5.5 oz

• dairy: 3 cups

my plate behaviors: balancing, increase, reduce

• balance behaviors: focus on portion control

• increase behaviors: make half plate fruit or veg

• reduce behaviors: water instead pop

my plate nutrient contributions of each food group

• fruit: fiber, potassium, vita c

• veg: potassium, fiber, folate, vita a and c

• grains: fiber, magnesiym, selenium, B vitas

• protein: protein

• dairy: calcium

tissue 4 types

• epithelial

• muscular

• connective

• nervous

digestive system: organs, sphincters, locations, pathway of chyme/bolus

pathway

• mouth

• pharynx

• stomach

• small intest: duodenum, jejunum, ileum

• large intest: cecum, colon

• rectum

sphincters:

• upper esophageal: pharynx to esophogus

• lower esophageal: esophagus to stomach

• pyloric: stomach and duodenum

• ileocecal: ilium and cecum

• internal/external anal:defacation

bolus: mouth to stomach

chyme: stomach to LI

digestion definition

break down food by mechanical and enzymatic action

anatomy of GI tract

• mucosa→ submucosa→ muscle→ serosa

mucosa: protect, secrtete, absorb

submucosa: connective tissue w bv’s and nerves

muscle: motility

serosa: viserical peritoneum

bicarbonate use in system

alkaline

• treat metabolic acidosis

• drug overdoses

• buffer soaks up acid

GI mobility

coordinated muscle movements pushing food and waste thru tract from mouth to anus

segmentation vs peristalsis

• segmentation: churning, SI and LI, rhythmic contractions of smooth muscle (mix and absorb)

• peristalsis: move food forward, esophogus, stomach, intestines, wave like contraction

sphincter uses

act as valves opening and closing to control movement of food, liquid, gases, and waste

anabolic vs catabolic

• anabolic: builds

• catbolic: breaks down

synthesization and release locations of enzymes

pancrease: lipase

salivary glands: salivary amalase and lipase

stomach: pepsin

diff types of enzymes and what macronutrients they act on

lipase; fat

salivary amalasye: carbs

pepsin: protein

where digestion begins

mouth

5 basic tastes

• sweet

• sour

• umami

• salty

• bitter

swallowing mechanisms

• oral: food chewed tounge pushes back bolus to back of mouth

• pharyngeal: bolus detected swallow reflex = down throat..soft palate closes, breathing stops upper esoph spincter opens

• esophageal phase: UES closes to prevent reguritation, peristalis to move down