Principles of Nutrition

Where do health problems related to nutrition originate?

Within cells

True or False:

Humans do not have adaptive mechanisms for managing fluctuations in food intake

T/F:

Nutrients are chemicals

True

What are most fats composed of?

• Glycerol

• 3 fatty acids

How many vitamins have been discovered?

Fourteen

How many minerals are part of the diet?

15

Define essential nutrients

Nutrients the body can’t manufacture or produce in sufficient amounts

Define nonessential nutrients

Used by the body but are not required in the diet

What do the following nutrients have in common?

• Cholesterol

• Creatine

• Glucose

They are nonessential

Define food insecurity

Limited/uncertain availability to safe and nutritious food (or the ability to acquire it in safe and legal ways)

T/F:

Kcals are present in food

False.

They are a unit of measurement

Which dietary intake standard is updated periodically?

Dietary Reference Intakes (DRIs)

Define DRIs

• Nutrient intake standards for healthy people

• Used as a reference value for planning and assessing diets for healthy people

Which dietary intake standard is used as a reference for planning and assessing diets in healthy people?

Dietary Reference Intakes (DRIs)

It’s recommended that people aim for nutrient intakes that approximate which dietary intake standard(s)?

• Recommended Dietary Allowances (RDAs)

• Adequate Intakes (AI)

What is a recommended dietary allowance (RDA)?

The adequate level of an essential nutrient for 98% of healthy people

(While decreasing risk of certain chronic diseases)

This dietary intake standard signifies the adequate amount of an essential nutrient for 98% of healthy people

Recommended Dietary Allowance (RDA)

The following are key points for this dietary intake standard:

• Levels of essential nutrients

• Adequate for most healthy people

• Decreases risk of certain chronic diseases

Recommended Dietary Allowance (RDA)

Which dietary intake standard is a considered a “tentative” Recommended Dietary Allowance (RDA)?

Adequate Intake (AI)

T/F:

Adequate Intakes (AI) have the same amount of conclusive science as Recommended Dietary Allowances (RDAs)

False

The following are characteristics of which dietary intake standard?

• Estimated values to meet requirements of 50% of healthy individuals

• Used to assess adequacy of intakes of population groups

Estimated Average Requirements (EARs)

What are Estimated Average Requirements (EARs) used for?

Assessing the adequacy of intakes of population groups

The following characteristics are relevant to which dietary intake standard?

• Represents total daily levels of nutrient intake from food, fortified foods, and supplements

• Limit should not be exceeded

Tolerable Upper Intake Levels (ULs)

What are the types of simple sugars?

• Monosaccharides

• Disaccharides

Types of monosaccharides

• Glucose

• Fructose

• Galactose

Types of disaccharides

• Sucrose

• Maltose

• Lactose

What are the types of complex carbohydrates?

• Starches (plant)

• Glycogen (animal)

• (Most) fibers

Polysaccharides are an example of:

Complex carbs

T/F:

Alcohol sugars can promote tooth decay

False

Why is ethanol (alcohol) part of the carb family?

Because its chemical structure is similar to that of glucose

Ethanol is a product of:

Fermentation with yeast

How many kcal/g does alcohol provide?

7

What makes up sucrose?

Glucose + fructose

What makes up maltose?

Glucose + glucose

What makes up lactose?

Glucose + galactose

Table sugar is also known as:

Sucrose

Malt sugar is also known as:

Maltose

Milk sugar is also known as:

Milk sugar

Glycemic index:

Extent to which carb-containing foods increase blood glucose levels

High glycemic index foods raise blood levels ______ (more/less)

More

Easy-digestible carbs have _______ (higher/lower) glycemic indexes

Higher

Glycemic index is measured by comparing the consumption of an amount of food that contains:

50 g of carbohydrate compared to 50 g of glucose

Carbohydrates should make up which percentage range of the diet?

45 - 65%

Added sugars should make up for no more than ___% of your daily kcals

25

What is the ideal range of fiber intake in g for females daily?

21-25

What is the ideal range of fiber intake in g for males daily?

30-38

How many kcals/g does dietary fiber provide?

2

If fiber cannot be digested by human enzymes, how does it provide kcals?

• Bacteria in the large intestine can digest some dietary fibers

• These bacteria excrete fatty acids as a waste product

• These fatty acids are absorbed and used as a source of NRG

The following are benefits of a high _______ diet:

• Reduced rate of glucose absorption

• Prevention of cardiovascular disease

• Prevention of obesity

Fiber

What is the only animal source of carbs?

Milk

Describe the physiology of insulin resistance

• Cell membranes have reduced sensitivity to insulin

• More insulin than normal is required to transport glucose into cells

How many essential amino acids are there?

9

What is significant about the following foods?

• Milk

• Cheese

• Meat

• Eggs

They are high-quality protein foods, which have all the essential amino acids

Protein should make up which percentage range of the diet?

10 - 35%

Which element sets proteins apart from carbs and fats?

Nitrogen

When consuming plant-based proteins, why is it recommended to consume a variety of plant-based foods together?

• The amino acids in the different plant types complement one another

• Provides a source of high-quality protein

What is kwashiorkor?

Severe protein-energy malnutrition in young children

Symptoms of kwashiorkor:

• Fatty liver and abdominal swelling

• Infection susceptibility

• Profound apathy

• Poor appetite

What is the cause of kwashiorkor?

The cause is unclear

What can the following symptoms be attributed to?

• Muscle loss and weakness

• Growth failure

• Lowered immune function

• Kidney and heart problems

Protein deficiency

Linoleic acid is part of the omega ___ family

6

Alpha-linolenic acid is part of the omega ___ family

3

What is the main derivative of linoleic acid?

Arachidonic acid

What are good sources of linoleic acid?

• Vegetable oils

• Meats

• Human milk

______ (High/Low) amounts of linoleic acid is stored in the body

High

(In the fat)

______ (High/Low) amounts of alpha-linolenic acid is stored in the body

Low

Out of the following options, most adults usually do not consume enough:

• Linoleic acid

• Alpha-linolenic acid

Alpha-linolenic acid

What are good sources of alpha-linolenic acid?

• Dark green vegetables

• Vegetable oils

• Flaxseed

• Fatty fish and shellfish

• Human milk

Main derivatives of alpha-linolenic acid:

• Eicosapentaenoic acid (EPA)

• Docosahexanoic acid (DHA)

T/F:

The body stores high amounts of EPA and DHA

False

What is the estimated need of EPA plus DHA daily (mg)?

200 - 500

Which part of the body is rich in DHA and EPA?

The CNS

List the biologically active derivatives of essential fatty acids

• Prostaglandins

• Thromboxanes

• Prostacyclins

Prostaglandin function

• Constriction and dilation of blood vessels

• Stimulation of smooth muscles in uterus

Thromboxanes are produced in:

Platelets

Relationship between thromboxanes and platelets?

Thromboxanes increase platelet aggregation and promote blood clotting

Thromboxanes function

• Promotes blood clotting

• Constricts blood vessels

Thromboxanes _________ (increase/decrease) BP

Increase

Prostacyclins _________ (increase/decrease) BP

Decrease

Prostacyclins are produced by:

Blood vessel walls

Prostacyclins function

• Inhibit platelet aggregation

• Dilate blood vessels

T/F:

Saturated fats don’t have double bonds

True

Saturated fats tend to _______ (increase/decrease) LDL blood cholesterol levels

Increase

List the 2 main physical effects from hydrogenation

• Adds hydrogen to unsaturated fatty acids

• Changes fatty acid structure from cis → trans structure

T/F:

Dietary cholesterol is a precursor to estrogen, testosterone, and vitamin D

True

T/F:

Dietary cholesterol is important for the creation of steroidal hormones

False

What is the recommended cholesterol intake?

There is no recommended intake

Fats should make up which percentage range of the diet?

20 - 35%

T/F:

Diets high in fat are the cause of weight gain and overweight

False

How many vitamins are there?

14

Where are fat soluble vitamins stored?

• Liver

• Fat

When vitamin intake is low, how long can fat-soluble storage happen in the body?

Months - years

Which fat-soluble vitamin supplements are the most dangerous to “overdo”?

• A

• D

Main vitamin A functions

• Replacing mucous membrane cells (mainly of mouth and esophagus)

• Promotion of vision (especially night vision)

Main vitamin E functions

Antioxidant

T/F:

You cannot consume too many water-soluble vitamin supplements

False

Function of thiamin

Maintenance of normal appetite

Vitamin B1 is also known as:

Thiamin

Vitamin B2 is also known as:

Riboflavin

Main function of riboflavin

Synthesis of body proteins