Exam 1: Nutrition 1034 Peterson- Mizzou (KM)

What are the 6 classes of nutrients?

carbohydrates (CHO), fats (lipids), proteins, vitamins, minerals, water

Essential nutrients

cannot be made or made in sufficient amounts to meet the body's needs

Macronutrients

required in large amounts

Examples of macronutrients

carbs, fats, proteins, water

Micronutrients

required in small amounts

Examples of micronutrients

vitamins and minerals (do not provide us with energy)

water soluble vitamins

B vitamins and vitamin C

Fat soluble vitamins

Vitamins A, D, E, K

Major minerals are

required in amounts of greater than 100 mg per day

The major minerals

calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur

Trace minerals are

required in amounts of less than 100 mg per day

The trace minerals

iron, zinc, copper, iodine, selenium, molybdenum, fluoride, manganese, chromium

kilocalorie (kcal)

measurement of energy in food

1kcal=1,000 calories

1 Calorie=kcal=1,000 calories

carbohydrates are how many kcal/g

4 kcal/g

fats are how many kcal/g

9 kcal/g

proteins are how many kcal/g

4 kcal/g

What nutrients provide energy?

carbohydrates, fats, protein

alcohol provides how many kcal/g?

7 kcal/g

DRI

Dietary Reference Intake- current nutrient standards in USA

AI

Adequate Intake- amount thought to be adequate for most people, used when EAR and RDA can't be determined

EAR

Estimated Average Requirement- amount meeting nutrient needs of 50% of people in a life stage/gender

RDA

Recommended Dietary Allowance- factor amount meeting needs of most people in a life stage/male, female group

AMDR

Acceptable Macronutrient Distribution Range- a range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

UL

Tolerable Upper Intake Level- intake above UL can be harmful

AMDR for fat is _____ to _____%

20-35%

The AMDR for CHO is __________% of your total dietary intake.

45-65%

The AMDR for protein is __________% of your total dietary intake.

10-35%

What makes a dietary source credible?

Sources referencing peer-reviewed, published data and experts

Food sources of carbohydrates

Grains,Cereals, & Legumes

Fruits & Vegetables

Starchy Vegetables

What are simple carbohydrates?

monosaccharides and disaccharides

Monosaccharides

made up of 1 sugar unit

-glucose

-fructose

-galactose

glucose

the form of sugar that circulates in the blood and provides the major source of energy for body tissues. When its level is low, we feel hunger.

fructose

found in fruits, veggies, and honey

galactose

makes up milk sugar

disaccharidases

made up of 2 sugar units

-maltose

-sucrose

-lactose

maltose

formed in large amounts as a product of starch digestion

sucrose

"table sugar" found in fruits and veggies

lactose

"milk sugar" found only in milk, yogurt, and other dairy products

complex carbohydrates

polysaccharides

-starch

-fiber

-glycogen

starch

abundant in grains, legumes, and starchy vegetables

-amylose (straight)

-amylopectin (may contain as many as 100,000 glucose units, branched)

fiber

found in plants within the cell wall

-cellulose (straight chains of glucose)

-hemicellulose (branched chains with a variety of sugars)

glycogen

stored glucose in human body

-liver

-muscle

most highly branched of all polysaccharides

nutrition is the study of

-factors affecting availability and choices

-identifying chemical componets

-effects of food on health and disease risk

-actions of food chemicals on the body

nutrition comes from

latin: nutrire or "to nourish"

why is nutrition important?

-meets a basic need

-optimize our health and lower our disease risk

t/f: are we not only what we eat but also what our mother's ate?

true

nutrients

chemical substance that provides nourishment essentials for growth and maintenance of proper body functioning

essential nutrients

cannot be made or made in sufficient amounts to meet body's needs

ex. vitamin D

classes of nutrients

carbohydrates, proteins, fats (lipids), water, vitamins, minerals

kilocalorie (kcal)

measurement of energy in food

1 kcal=

1,000 calories

1 Calorie=

kcal=1,000 calories

what macronutrients provide energy/what are they

-only carbohydrates, fats, proteins

-required in large amounts

carbs energy content

4 kcal/g

lipids energy content

9 kcal/g

proteins energy content

4 kcal/g

water energy content

0 (doesn't provide energy)

micronutrients

-vitamins and minerals

-needed in small amounts

-do not provide energy

-these substances in animal and plant foods are necessary for proper growth and development

digestion

extracts macronutrients, micronutrients, and phytochemicals from food

phytochemicals

plant substances that provide health benefits

absorption

monosaccharides (fructose, galactose, glucose) are absorbed by small intestine then put in blood to be transported to liver

under nutrition deficiencies

energy, protein, vitamins, and minerals

over nutrition

-extra body fat

-may or may not have nutrient deficiencies

what is a healthful diet

-VARIETY of food

-BALANCE across food groups and macronutrients

-ADEQUATE amounts to promote health

-MODERATION and not overdulging

DRI stands for

Dietary Reference Intake (nutrient-based)

DGA stands for

Dietary Guidelines for Americans (food-based)

DRI

-current nutrient standards in the US

-used for planning and evaluating diets for groups/individuals

-sets of values for each age/sex group

-goal to prevent deficiency diseases

estimated average requirement (EAR)

-the nutrient intake that is estimated to meet the needs of 50% of healthy individuals in a given age and sex

-use when planning your diet: do not use

Recommended Dietary Allowance (RDA)

-the nutrient intake that is sufficient to meet the needs of nearly all healthy individuals in a give age and sex

-use when planning your diet goal for average daily intake over time

Adequate Intake (AI)

-amount adequate to meet the needs of the majority

-use when planning your diet when RDA isn't available

Upper Limit (UL)

-highest level of daily nutrient intake that is unlikely to cause adverse effects for nearly all individuals in the population

-use when planning your diet: do not exceed this amount from all sources, including fortified foods, supplements, and prescription drugs

credible sources of dietary info

-registered dietician (RD or RDN)

-trustworthy nutrition experts

-professional with advanced nutrition degree from a well-respected institute (MS, PhD)

-gov agency, research institution

turn to what sources

-referencing peer-reviewed, published data & experts

-sites ending in .gov, .edu, .org

simple carbohydrates

monosaccharides, disaccharides

monosaccharides

made up of 1 sugar unit

-glucose, fructose, galactose

disaccharides

made up of two sugar units

-maltose, sucrose, lactose

complex carbohydrates

polysaccharides,

oloigosaccharies

polysaccharides

starch, fiber, glycogen

what is a carbohydrate

made of carbon, hydrogen, oxygen (CHO)

-one or more sugar molecules put together

-found in plant foods & milk

-major fuel source for body (4 kcal/g)

-recommended intake= 45%-65% of total daily calories

enzymes digest to

monosaccharides

fiber

indigestible by humans

soluble fiber

dissolves in water

-often forming viscous gels and it is typically fermented (broken down) by bacteria in the colon

insoluble fiber

does not dissolve in water

-typically poorly fermented

in the mouth what enzyme breaks down starch molecules into shorter polysaccharides

alivary amylase

in the small intestine what enzymes digests starch into oligosaccharides and maltose

pancreatic amylase

maltase breaks down...

glucose & glucose

sucrase digests...

sucrose into fructose and glucose

lactase breaks down

lactose into glucose and galactose

glycogen

-liver will break it down to glucose when needed to maintain norm blood sugar levels

-skeletal muscles use it to fuel muscle contractions during exercise

nutritive sweeteners

-source of calories

-includes poylols, sorbitol, mannitol

-made from naturally occurring sugars in plants

-poorly absorbed by body

excessive consumption often leads to diarrhea

-under 4 kcal/g

non-nutritive sweeteners

-not a source of calories

-aspartame products (Nutrasweet, Truvia & Equal)

-no significant amount of calories

fatty acids

major energy souce

triglycerides'

-most abundant lipid in diet and body

-95% fat in foods & stored in our bodies in this form

-functions: energy source, calorie reserve, insulation & protection, micronutrient carrier, sensory qualities, satiety value

phospholipids

-primary lipid in cell membranes

-found in foods (animal and plant)

-important component of all cell membranes, role as emulsifiers in digestion and in food processing, role in transporting lipid in blood throughout body (via lipoproteins)

sterols

-cholesterol is primary

-in cell membranes, used by body to make other components

-vitamind D, Bile, Hormones

saturated fats

-solid at room temp

-found in animal products (meats/dairy/coconut oil/palm kernel oil/palm oil/cocoa butter)

unsaturated fats

-liquid at room temp

-found in plant foods (seeds, nuts, grains, most veg oils

monounsaturated fats

-fatty acids with one point of unsaturation

-olives, avocados, some nuts (peanuts, almonds)

polyunsaturated fatty acids

-more than one point of unsaturation

-most vegetable oils

chylomicron

-because lipids repel water, they need an escort to be transported in blood

-important for transporting dietary fat onto the blood and transports it to the tissues of the body

-largest lipoprotein, lowest density