NUTR 200: Final Study Guide

Nutrition

Nutrition

The study of how food nourishes the body and influences health, involving food consumption, digestion, absorption, storage, factors influencing eating patterns, recommended food amounts, food safety, and the global food supply.

Macronutrients

Nutrients required in large amounts for energy provision, including carbohydrates, fats, and proteins.

Micronutrients

Nutrients needed in smaller amounts, such as vitamins and minerals.

Caloric content of macronutrients

Carbohydrates and proteins provide 4 calories per gram, while lipids provide 9 calories per gram.

Dietary Reference Intakes (DRIs)

Guidelines for nutrient intake, including EAR, RDA, AI, and UL.

Acceptable Macronutrient Distribution Ranges (AMDR)

Recommended range of macronutrient intake associated with reduced chronic disease risk.

Estimated Energy Requirement (EER)

Predicted average energy intake to maintain balance, considering factors like age, gender, and physical activity level.

Scientific method

Involves observation, hypothesis, experiment, data analysis, and hypothesis acceptance or modification.

Nutrigenomics

Study of how food influences gene expression and interacts with genes, the environment, and nutrition.

Probiotics and Prebiotics

Probiotics are foods with beneficial microorganisms, while prebiotics are non-digestible food ingredients supporting probiotic growth.

Phytochemicals

Plant compounds with health benefits, protecting against diseases, reducing inflammation, and enhancing immune function.

Thermic Effect of Food (TEF)

Energy expended during the digestion, absorption, transport, metabolism, and storage of nutrients.

Macronutrients with highest TEF

Protein and carbohydrates have a higher TEF compared to fat.

Genetic inheritance

Factors like height, weight, body shape, and metabolic rate inherited from parents.

Thrifty gene theory

Proposes genes causing individuals to be energetically thrifty, leading to weight gain during times of low energy expenditure.

Metabolic factors influencing weight

Include low metabolic rate, physical inactivity, low sympathetic nervous system activity, and low thyroid hormone levels.

Satiety factors

PYY, serotonin, CCK, increased blood glucose levels, stomach expansion, and nutrient absorption from the small intestine increase satiety.

Red flags for diet hype

Rapid weight loss, claims of specific food combinations that "burn fat," rigid menus, and use of supplements.

Strategies for healthy weight loss

Setting realistic goals, consuming smaller portions of nutrient-dense foods, increasing low-energy-dense foods, and regular physical activity.

Mindful eating tips

Focus on eating, savor each bite, recruit all senses, pause between bites, and try moments of silence.

Obesity

Excess body fat adversely affecting health, characterized by visceral fat accumulation and metabolic abnormalities.

Complications of obesity

Metabolic syndrome, hypertension, type 2 diabetes, and cardiovascular disease are common complications.

Carbohydrate digestion

Begins in the mouth with salivary amylase, continues in the small intestine with pancreatic amylase and other enzymes.

Hormones regulating blood glucose

Insulin lowers blood glucose levels, while glucagon raises them.

Glycemic index

Measures a food's impact on blood glucose levels, with low GI foods causing mild glucose fluctuations.

Fiber importance

Reduces the risk of various diseases, enhances weight loss, and aids in digestive health.

Essential fatty acids

Linoleic acid (Omega-6) and alpha-linolenic acid (Omega-3) must be obtained from the diet and are precursors to important regulatory compounds in the body.

Atherosclerosis

Accumulation of cholesterol-rich plaque on artery walls leading to arteriosclerosis

Modifiable risk factors for CVD

Overweight, inactivity, smoking, type 2 diabetes, inflammation, abnormal blood lipids, high blood pressure

Blood lipids differences:

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Largest lipoprotein, formed in the gut after a meal

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Formed in the liver, 80%; intestine, 20%

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"Bad cholesterol," formed from VLDL in the blood

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"Good cholesterol," synthesized in the liver

Protein building blocks

Amino acids joined by peptide bonds

Essential vs

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Must be obtained from food

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Can be made by the body

Protein turnover

Continuous synthesis and degradation of proteins

Protein structure levels

Primary, secondary, tertiary, quaternary

Denaturation

Loss of protein shape due to heat, pH, heavy metals

Incomplete vs

Incomplete lack essential amino acids; complete contain all essential amino acids

Mutual vs

Mutual combines incomplete proteins; complementary supply all essential amino acids together

Functions of proteins

Structure, enzymes, hormones, immunity, energy source, nutrient transport, nerve function, blood clotting, wound healing

Fluid compartments in the body

Intracellular fluid (ICF) and extracellular fluid (ECF)

Solvent vs

Solvent dissolves substances; solute is dissolved materials

Osmosis

Movement of solvent molecules through a membrane to equalize solute concentration

Electrolytes for nerve cells

Sodium and potassium

Thirst mechanism

Controlled by the hypothalamus; stimulated by salt increase, blood volume reduction, dry mouth

ADH function

Regulates water balance, blood pressure, urine concentration, thirst

Functions of sodium

Fluid balance, blood pressure, nerve impulse transmission, nutrient transport

Hypernatremia

High blood sodium, can result in high blood volume, edema, high blood pressure

Hyponatremia

Low blood sodium, can result from vomiting, diarrhea, sweating

Hyperkalemia

High blood potassium level, can occur in patients with kidney disease, can alter normal heart rhythm, may result in a heart attack

Hypokalemia

Low blood potassium levels, can occur in patients with kidney disease or diabetic acidosis, can occur when taking certain diuretic medications, symptoms include confusion, loss of appetite, muscle weakness

Phosphorus functions

Fluid balance, bone formation, energy formation, found in ATP, DNA, RNA, regulates biochemical pathways by activating or deactivating enzymes

High blood phosphorus

Can occur in kidney disease, after taking too many vitamin D supplements, or over-consuming phosphorus-containing antacids, causes muscle spasms and convulsions

Heat Cramps

Painful muscle cramps, usually in the abdomen, arms, or legs, develop during vigorous activity sessions in the heat, important to stop activity immediately, cool down, and rest

Heat Exhaustion

Typically occurs from vigorous activity in heat, symptoms include cramps, weakness, vomiting, dizziness, elevated blood pressure & pulse, must be treated promptly to prevent heat stroke

Heat Stroke

Occurs if the body’s temperature regulation mechanisms fail, symptoms include rapid pulse, hot dry skin, high body temp, weakness, can be fatal in extreme cases

Moderate alcohol consumption benefits

May reduce the risk of heart disease, associated with lower risk of blood clots and dementia, may increase appetite

Alcohol absorption

In the stomach and small intestine, some metabolized by alcohol dehydrogenase in the stomach, about 80% absorbed in the small intestine

Alcohol dehydrogenase

Enzyme that metabolizes alcohol, converts ethanol to acetaldehyde, alcohol circulates in the blood until fully metabolized

Phosphorus in Bone Health

Combines with calcium in hydroxyapatite crystals

Functions of Magnesium

Component of bone, regulates bone status, influences hydroxyapatite formation, cofactor for enzymes, role in ATP, DNA, protein synthesis, supports vit. D metabolism, heart health, blood clotting

Functions of Fluoride

Found in teeth and bones, enhances tooth mineralization, reverses tooth demineralization, inhibits acid-producing bacteria

Fluorosis

Excessive fluoride consumption increases protein content on teeth enamel

Functions of Vitamin D

Regulates calcium, phosphorus absorption, blood calcium, stimulates osteoclasts, necessary for bone calcification

Vitamin D Synthesis

Skin (UV light to provitamin D), Liver (provitamin D to calcidiol), Kidneys (calcidiol to calcitriol)

Factors Affecting Vitamin D Synthesis

Latitude, time of year, time of day, skin color, age, obesity, sun protection

Osteoporosis

Low bone mass, increased fracture risk

Components of Physical Fitness

Cardiorespiratory, Musculoskeletal fitness, Flexibility, Body composition

Overload Principle

To improve fitness, place extra physical demand on the body

FITT Principle

Frequency, Intensity, Time, Type

ATP Fuel Duration

ATP in muscle fuels activity for 1-3 seconds

Aerobic vs

Aerobic requires oxygen, Anaerobic can occur without oxygen

Glycolysis

Breakdown of glucose for energy production

Carbohydrate Breakdown Duration

Supports activities lasting 30 seconds to 3 minutes

Ergogenic Aids

Anabolic steroids, Androstenedione, DHEA, Creatine, Caffeine, Ephedrine, Carnitine, Chromium

Body Image

Perception, feelings, and assessment of one's body

Disordered Eating vs

Atypical eating behaviors vs. severe eating disorders

Anorexia Nervosa

Self-starvation, low body weight, nutrient deficiency, health risks

Bulimia Nervosa

Binge eating, purging behaviors, health risks

Anorexia Athletica

Athletes with eating disorder characteristics

Female Athlete Triad

Low energy availability, menstrual dysfunction, low bone density

Embryonic Stage

Week 3 to week 8 of development

Teratogens

Drugs, alcohol, viruses, during embryonic stage

Placenta

Nutrient exchange, hormone production, no blood mixing

Low Birth Weight Risks

Infections, learning disabilities, impaired development

Folate Importance

Critical in the first 28 days for neural tube development

Maternal Smoking Effects

Exposes fetus to toxins, reduces blood flow, risks of complications

Pregnancy Nutrition Concerns

Morning sickness, cravings, GER, constipation, gestational diabetes, preeclampsia

Toddler Supplements

Some benefit due to erratic eating behaviors

Encouraging Nutritious Choices

Combat peer pressure, model healthy eating, involve children in meal prep

Growth in Adolescence

Driven by puberty, hormonal changes

Skeletal Growth Stop

Closure of epiphyseal plates

Adolescent Nutrition Concerns

Peer influence, sporadic eating, lack of fruits and vegetables

Acne in Teenage Years

Hormonal changes, stress, genetics, hygiene

Physiological Changes in Aging

Sensory decline, GI changes, body composition changes

Geriatric Weight Loss Causes

Dementia, drugs, dysphagia, dysgeusia, depression, disease