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DRI (dietary reference intakes)
created by National Academies of Science, Engineering, and Medicine (NASEM)
allows us to calculate daily nutrient recommendations for calories, macronutrients, vitamins, and minerals
EAR (Estimated Average Requirements)
created by The US Department of Agriculture
Average amount sufficient for half of population (50%)
RDA (Recommended Dietary Allowance)
created by the Food and Nutrition Board
Recommendations to meet needs of most healthy people (98%)
Set near the top end of the range of EAR
AI (Adequate Intake)
created by estimates of nutrient intake by a group (or groups) of healthy people
For some nutrients, when insufficient scientific evidence to establish EAR
Expected to exceed average requirements
UL (Tolerable Upper Intake Levels)
created The World Health Organization
Point where nutrient is likely to be toxic
Helps protect against overconsumption
AMDR (Acceptable Macronutrients Distribution Ranges)
Adequate energy and nutrients
Reduce risk of chronic diseases
Ranges
45-65% kcalories from carbohydrate
20-35% kcalories from fat
10-35% kcalories from protein
Scientific Method
Systematic process for conducting research
Steps in scientific method
Observation and Question
Hypothesis and Prediction
Experiment
Results and Interpretations
Hypothesis Supported
theory
Hypothesis Not Supported
restart w/ new
Double-blind Experiments
Neither subjects nor researchers know which subjects are in the control or experimental group
Epidemiological Studies
the study of the distribution (frequency, pattern) and determinants (causes, risk factors) of health-related states and events (not just diseases) in specified populations
Examples
Cross-sectional studies
Case-control studies
Cohort studies
Experimental Studies
where researchers introduce an intervention and study the effects
Examples
Laboratory-based animal studies
Laboratory-based in vitro studies
Human intervention (clinical) trials
Dietary Guidelines for Americans
created by the USDA and HHS
Evidence-based advice
Attain and maintain a healthy weight
Reduce risk of chronic disease
Promote overall health
MyPlate Recommendations
Educational tool combines USDA Food Patterns and Dietary Guidelines
Nutrient Dense Choices
Food that is high in nutrients but relatively low in calories
Discretionary kcalories
Difference between kcalories needed to supply nutrients and those to maintain weight
Food Labels
Product not required to have
On label
serving size/number of servings
kcal info
quantities for nutrients per servings (% Daily Values)- 2000 cal intake
kcal per gram reminder
daily value reminder
ingredients decreasing by weight
Nutrient Facts Label
product required to have
on label
Total food energy and food energy from fat
Total fat
Saturated fat, trans fat, and cholesterol
Sodium
Total carbohydrate, dietary fiber, and sugars
Protein
Vitamins A and C, iron, and calcium
Nutrient Claims
Meet FDA definitions
characterize the level of a nutrient in the food
example
fat free
less sodium
Health Claims
characterize the relationship of a food or food component to a disease/health related condition
Example
reduce risk of heart disease
Structure/Function Claims
describe the effect that a substance has on the structure or function of the body and do not reference a disease
Example
supports immunity
calcium builds strong bones
saliva
pH=7
Fluid eases swallowing
salivary enzyme breaks down some carbohydrate
salivary glands
produces saliva
chyme
A mixture of partially digested food, water, and gastric juices
made by the stomach
gastric juices
pH = 2
mixture of water, enzymes, and hydrochloric acid
acts primarily in protein digestion
mucus
protects stomach wall cells from acid
HCL (hydrochloric acids)
uncoils proteins
villi
Select and regulate nutrients absorbed
found in the small intestine
microvilli
Enzymes and ‘pumps’ recognize and act on different nutrients
found in the small intestine
Monosaccharides
single sugars
Simple carbohydrates
Example
Glucose
fructose
galactose
Disaccharide
sugars composed of pairs of monosaccharides
Example
Maltose
sucrose
lactose
Polysaccharide
large molecules composed of chains of monosaccharides
Example
Complex carbohydrates
Dietary Fibers
are the structural parts of plants
polysaccharide
Found in
veggies
fruits
whole grains
legumes
Starches
Glucose molecules linked together in branched or unbranched chains
polysaccharide stored in plants
the bonds between their monosaccharides can be broken down by digestive enzymes in the body.
Glycogen
Glucose molecules linked together in highly branched chains
A polysaccharide stored by animals
Hydrolysis to release glucose when needed
stored in
liver
muscle
What hormones involved in blood glucose homeostasis?
insulin: lowers
glucagon/epinephrine: increases
Diabetes
Blood glucose rises after a meal and remains above normal levels due to Insulin inadequate or ineffective
type 1 diabetes
Less common
Pancreas fails to produce insulin (inadequate)
type 2 diabetes
More common
The cells fails to respond to insulin (ineffective)
Chronic condition tends to occur as a consequence of obesity
saturated fats
tend to be solid
single bonds
full of hydrogens
animal fats
unsaturated fats
tends to be liquid
double bonds
missing hydrogens
vegetable oils
goal of fat digestion
to dismantle triglycerides into smaller molecules the body can absorb and use
occurs mostly in small intestine
fat digestion in mouth
produces lingal lipase
big role for infants
small role for adults
fat digestion in stomach
produces gastric lipase
Break up fats into smaller droplets
little fat digestion occurs here
fat digestion in small intestine
most fat digestion occurs here
Hydrolysis of triglycerides and phospholipids by fat-digesting enzymes
produces pancreatic lipases
produces intestinal lipases
fat digestion in liver
synthesizes bile
fat digestion in gallbladder
stores bile
Bile
emulsifies fats in small intestine
Cholecystokinin (CCK) signal release
Role of triglyceride
provide the cells w/energy
Secretes hormones (adipokines)
Regulate energy balance, influence body functions
Skin insulation
Shock absorption
Cell membrane material
Cell signaling pathways
essential fatty acids
Omega-6 and omega-3 fatty acids
Linoleic acid
Linolenic acid
Linoleic Acid
Omega-6 fatty acid
Desaturation
Elongation
Sources
vegetable oils
meats
Linolenic Acid
Omega-3 fatty acid
Cannot be made in the body
fatty fish (herring, mackerel, salmon, sardines, tuna), flaxseed, chia seed, and etc.
essential amino acids
Must be supplied by the diet
Nonessential amino acids
Body can synthesize
Transamination
the transfer of amino groups from an amino acid to a keto acid forming a new nonessential amino acid
deamination
Stripped of nitrogen-containing amino group
protein synthesis’ 2 main steps
transcription
translation
How does protein synthesis occur
Transcription (DNA to mRNA)
mRNA carries code to ribosome
mRNA specifies sequence of amino acids
Translation to tRNA
Sequencing errors
gene expression
the process by which the information encoded in a gene is turned into a function
protein denaturation
Disruption of stability and shape
Uncoil and lose shape
Allows the breaking of proteins during digestion
incomplete proteins
a protein that does not contain all nine essential amino acids
examples
Nuts and seeds.
Whole grains
Vegetables.
Legumes
complete proteins
contain all nine essential amino acids in consistent amounts.
examples
Fish
Poultry
Eggs
Beef
Hydrochloric Acid in protein digestion
denatures proteins
hormones/enzymes in the stomach for protein digestion
Hydrochloric acid
Pepsinogen
Pepsin
hormones/enzymes in the small intestine for protein digestion
Peptidase enzymes
Functions/roles of protein (10)
Building blocks for most body structures (collagen matrix)
Replacement of dead or damaged cells
Act as enzymes
Hormones
Regulators of fluid balance
Acid-base regulators
Maintain a strong immune system
Source of energy and glucose
Blood clotting
Vision
Phenylketonuria (PKU)
a condition in which your body can't break down an amino acid called phenylalanine
Sickle Cell Anemia
an abnormal form of hemoglobin that causes the red cells to become rigid, and sickle shaped
Cystic Fibrosis
have a faulty protein that affects the body's cells, tissues, and the glands that make mucus and sweat
ATP
Provides energy for all cell activities
The bonds connecting the three phosphate groups are high-energy bonds
How do we get energy from ATP
When the bonds break, splitting one or two phosphate groups and releasing energy
coenzymes
Organic
Associate with enzymes
Without coenzyme, an enzyme cannot function
phosphorylation
the addition of a phosphoryl (PO3) group to a molecule
allows for storage and transfer of free energy using energy carrier molecules
oxidation reduction reaction
any chemical reaction in which the oxidation number of a molecule, atom, or ion changes by gaining or losing an electron
energy is released when an electron loses potential energy as a result of the transfe
glycolysis
It is an anaerobic reaction
enables carbohydrates to enter the TCA cycle in order to participate in energy production.
refers the reaction from glucose to pyruvate.
2 to 4 to 2 ATP
beginning products of glycolysis
2 ATP
end products of glycolysis
2 ATP
TCA cycle
occurs in inner mitochondria
final common metabolic pathway for carbohydrates, fats, and amino acids
produces energy
end products of TCA cycle
two GTP, six NADH, two FADH2, and four CO2.
beta oxidation
where fat is converted to acetyl CoA.
occurs in mitochondria
end products of beta oxidation
one molecule of acetyl CoA and a fatty acyl CoA
gluconeogenesis
glycogen is used up and protein may be broken down from muscle for energy
occurs during starvation
alcohol metabolism
The conversion of alcohol to acetyl CoA requires the B vitamin niacin in its role as a coenzyme. When the enzymes oxidize alcohol, they remove H atoms and attach them to the niacin coenzyme.
alcohol effects on liver
Fat accumulates in the liver
alcohol effects on brain
cells die after excessive exposure to alcohol
BMI
is a person's weight in kilograms (or pounds) divided by the square of height in meters (or feet)
healthy= 18.5 to 24.9
distribution of body weight
healthy =18.5-24.9
overweight = 25-29.9
obese = 30-39.9
hormones that increase satiety
leptin
CCK
hormones that decrease satiety
Ghrelin
components of total energy expenditure
physical activities = 30-50%
thermic effect of food = 10%
Basal metabolism = 50-65%
detriments of physical activity
Muscle mass
Body weight
The level of activity
detriments of thermal effect of food
high protein vs. high fat
meal consumption time frame
detriments of basal metabolic
gender
age
weight/height
physical activity
Effects of gender on energy expenditure
Women have a lower BMR than men due to less lean body mass
Effects of age on energy expenditure
BMR declines during adulthood as lean body mass
Effects of body composition/size on energy expenditure
Height
BMR is higher in people who are tall and have a large surface area
Weight
characteristics of anorexia
Distorted body image
Malnutrition
Denial
characteristics of bulimia
Recurrent episodes of binge eating
Recurrent inappropriate compensatory behavior to prevent weight gain
Self-induced vomiting
Misuse of laxatives
female athlete triad
Disordered eating
Amenorrhea
Osteoporosis
role of thiamin
Assists in energy metabolism
Conversion of pyruvate to acetyl CoA
TCA cycle
Nerve activity and muscle activity
thiamin deficiency causes
Beriberi
Dry – affects nervous system
Wet – affects cardiovascular system