Nutrition 225 Exam #1

What are the leading causes of death in the US?

Of the 10 in the US, there are three related to poor nutrition: heart disease, stroke, cancer and diabetes.

In which diseases does nutrition play some roll?

Osteoporosis, osteoarthritis, some forms of cancer

In which diseases does nutrition play a strong roll?

Type 2 Diabetes, Heart disease, high blood pressure, obesity

In which diseases is nutrition directly related?

Pellagra, Scurvy, Iron Deficiency or anemia, other vitamin and mineral deficiencies and toxicities.

What is an organic nutrient? EX

contain carbon and hydrogen (ex: carbohydrates, lipids, proteins, and vitamins)

What is an inorganic nutrient? EX

do not contain carbon and hydrogen (water and minerals)

What are the classes of nutrients ? EX

the six groups found in foods are: carbohydrates, fats and oils, proteins, vitamins, minerals, water

Micro-nutrient (EX)

nutrients needed in small amounts to support normal and healthy body function. (ex: vitamins and minerals)

Macro-nutrient (EX)

provide energy that is needed from external sources in large amounts in order for the body to function properly. (carbohydrates, fats, and proteins)

What is the nutrient that is the primary fuel source?

carbohydrates

What is a fat soluble nutrient? (EX)

vitamins that are not soluble in water but are soluble in fat, stored in the body and may be toxic in large amounts (ex: Vitamins A, D, E and K)

What is a water soluble nutrient? (EX)

Vitamins that are soluble in water and are not stored int he body ( Vitamins C and B)

How much energy is a calorie?

1 kilo calorie is the amount of heat (energy) required to raise the temperature of 1 kilogram of water to 1 degree Celsius.

1,000 Calories=

1 kilocalorie

What is the amount of energy in macronutrients?

Carbohydrates: 4kcal per gram

Proteins: 4kcal per gram

Fats: 9kcal per gram

What is the amount of energy in micro nutrients?

No calories or energy but they assist in other processes

What is the amount of energy in alcohol?

Alcohol: 7kcal per gram

What is the function of vitamins?

assist in metabolism- the break down of macro-nutrients

What is the function of minerals?

regulate body processes:

major- needed in amounts greater that 100 mg/ day

trace- needed in amounts less that 100 mg/ day

What is the function of water?

needed for survival: many processes including fluid management.

Who were the DRI's established by?

the United States National Academy of Science, Institute of Medicine:

What are DRI's and what do they mean?

The DRI's are dietary reference standards for healthy people: tell the amount of nutrients needed to reduce the risk of chronic disease and prevent deficiency disease in HEALTHY PEOPLE

Estimate Average Requirement (EAR)

the average daily nutrient intake level that will meet the requirement of 50% of healthy people (used to determine RDA)

Adequate Intake (AI)

A recommended average daily intake that is based on observation or experiment.

Tolerable Upper Intake Level (UL)

the highest daily intake level that will pose no risk to healthy people

Recommended Dietary Allowance (RDA)

the average daily nutrient intake level required to meet the requirement of 97-98% of healthy people

Estimated Energy Requirement (EER)

DRI for energy and Macro-nutrients (the average energy [calorie] intake that is needed to maintain energy balance in a healthy adult.)

Acceptable Macro-nutrient Distribution Range (AMDR)

DRI for energy and Macro-nutrients (the range of macro-nutrient intakes that provide adequate levels of essential nutrients AND is associated with reduced risk of chronic disease)

AMDR for total calories consumed for Carbohydrates, Fat, and Protein

Carbohydrates: 45-65%

Fat: 20-35%

Proteins: 10-35%

A healthful diet is...

adequate, balanced, moderate, and varied

Who regulates food labels?

FDA

Who regulates meat and dairy?

USDA and food labels are not required

5 required components on food packaging

A statement of identity, net contents of packaging, ingredient list, the name and address of the food manufacturer, packer, or distributor, nutrition information.

5 required components on the nutrition facts panel

Serving size and servings per container, calories and fat from calories, list of nutrients, percent daily values, footnote.

What are the DV% based on daily caloric intake

based on RDA and a 2000 calorie daily intake

Nutrient Claims

FDA regulated, reference a specific nutrient

Health and Disease

FDA regulated, claims about specific diseases with scientific agreement

Structure Function Claims

Not FDA regulated, does not mention a specific disease

Marketing Claims

Not FDA Regulated, "contains whole grains"

Who released the Dietary Guidelines and what are they?

the US Department of Agriculture and the US Department of Health and Human Services: they are nutrition and physical activity recommendations

What are the Dietary Guidelines' Healthy Eating Patterns?

a variety of vegetables, fruits, grains, fat free or low fat dairy, variety of protein foods, oils from plants, less than 10% of calories from added sugars (DRI is 25%), less than 10% from saturated fats, less than 2,300 mg per day of sodium

What is new in the recently released Healthy Guidelines?

less than 10% of total intake should be added sugar, moderate coffee is part of a healthy diet, dropped recommendation to limit cholesterol to 300 mg

What was recommended for inclusion in the Healthy Guidelines but was not actually included?

Cutting back on red meat and the consideration of sustainability in making food choices.

Energy Density.

compares the energy in the same quantity of a food/ beverage (8oz of milk vs. 8 oz of juice)

Nutrient Density.

compares the nutrients provided by its food relative to its energy content (more nutrients per calorie) (100kcal of skim milk vs 100kcal of whole milk)

Who made My Plate?

USDA

Proportions of food that come from each category on MyPlate?

Grains: 6 oz of whole grain

Vegetables (largest): 2 1/2 cups per day

Fruits: (medium): 2 cups per day

Dairy (small): 3 cups of low fat dairy products

Protein (medium): 5 1/2 oz of lean protein

What are the categories of BMI?

Underweight (18.5 kg/ m2)

Normal Weight (18.5- 24.9)

Overweight (25-29.9)

Obesity (30-39.9)

Morbid Obesity (40 +)

What is the main limitation of BMI?

Can't determine body composition (the amount of fat and lean body mass)

What body shape is healthiest?

Pear shape

What body shape is unhealthiest?

Apple

What is the waist-to-hip ratio for men where risk of disease increases?

Greater than .9 in men

What is the waist-to-hip ration for women where risk of disease increases?

Greater than .8 in women

What are the components and percentages of total energy expenditure?

Amount of energy used by the body each day:

Physical Activity 15-35%

Thermic Effect of Food 5-10% (energy used to process food)

Basal Metabolic Rate 60-75%

Energy balance

intake vs. expenditure

What is BMR?

energy used to maintain basic body functions (rest)

How do you increase BMR?

more lean tissue

How do you decrease BMR?

aging

At what age and what percent per decade does BMR decrease?

3-5% each decade after the age of 30

What is the set point theory?

CAN CHANGE OVER TIME: the body compensates for changes in energy balance and keeps a person's weight at his or her set point

What does leptin do? Where is it released from?

"left in" increases feeling of satiety and is produced by adipose cells. Acts on hypothalamus

What does ghrelin do? Where is it released from?

"growling" stimulates appetite and is produced in the stomach and acts on the hypothalamus

What proportion of people are overweight or obese?

Approx 2/3 of adults are obese or overweight according to BMI

What percent of obese kids become obese adults?

80%

What is metabolic syndrome?

Increases risk of heart disease, type 2 diabetes, and stro

What is the diagnostic criteria for metabolic syndrome?

3 of the 5 symptoms:

abdominal obesity, elevated triglycerides, low HDL "cholesterol", high blood pressure, fasting blood glucose

Affects 1/3 adults in the US

What are the common characteristics of those who have significantly lost weight and kept it off?

-gradual change in energy intake

-physical activity

-application of behavior modification techniques

What are the recommendations for people who want to gain wait?

-eat 500 to 1000 extra cal/ day

-frequent meals and snacks

-physical activity with resistance training

-balance

-avoid tobacco

What is anorexia?

self starvation that leads to energy and nutrient deficiencies

What is bulimia?

binge eating followed by purging

What is moderate alcohol consumption for men?

2 drinks per day

What is moderate alcohol consumption for women?

1 drink per day

What is the definition of 1 drank?

.6 fluid ounces of pure alcohol

Equation for calculating calories in alcohol with different percentages.

ounces in the container x beer percentage in decimal points x 28 (there are 28 grams in an ounce) x 7 kcal/gram

Where does alcohol begin to get broken down before it is absorbed?

esophagus/ stomach

Why is it good to eat food when drinking?

it can significantly reduce blood alcohol concentration, slows the absorption by the small intestine.

Where is most alcohol metabolized?

Small intestine

What is the rate at which alcohol is metabolized?

normally about one drink per hour

What are the contributions to a hangover?

dehydration, hypoglycemia, alcohol withdrawal, gastrointestinal upset, sleep deprivation

What is appetite?

psychological desire to eat (stimulated by sight, smell, thought of food)

What is hunger?

psychological drive to eat

What part of the body regulates hunger/ satiety?

hypothalamus

What are the components of the digestive system?

the main component is the gastrointestinal tract

What are the contributions of the mouth to the digestive system?

food enter the GI tract this way

What are the contributions of the esophagus to the digestive system?

swallowing and moving food from the mouth to the stomach

What are the contributions of the stomach to the digestive system?

turns food into a liquid called chyme using gastric juices

What are the contributions of the small intestine to the digestive system?

mixes chyme and gastric juices along the tract

What are the contributions of the large intestine to the digestive system?

remaining food residues are digested by bacteria

What are the contributions of the rectum to the digestive system?

temporarily stores feces before voluntary release through the anus

In what order does food pass through the GI tract?

Mouth, Esophagus, Stomach, Small Intestine, Large Intestine, Rectum

Whats the difference between absorption and digestion?

Digestion is the process by which foods are broken down into their component molecules. Absorption is the physiological process by which molecules of food are taken into circulation.

Where is the site of most chemical digestion and absorption?

Small Intestine

What types of foods take longer to be released from the stomach to the small intestine.

fats

Where is the brush border?

Small Intestine

Why are there so many fold, villi, and microvilli in the intestines?

to aid in absorption.

What is GERD?

gastroesophageal reflex disease: persistent heartburn that is really painful.

What are the risk factors GERD?

smoking, alcohol, obesity, pregnancy, large meals, lying down after a meal

How can GERD be prevented?

by eliminating risk factors

What causes ulcers?

erosion by HCl (Helicobacter pylori) and pespin along the GI tract and chronic use of pain killers (ibuprofen)

What does not cause ulcers?

stress, alcohol, spicy food