Nutrition Exam 1

what’s the awareness of the typical American food choices

tends to be high in calories, added sugars, sodium, saturated fat, and refined/processed foods

does AHA like new food pyramid with increased fats/proteins?

NO

what are enriched foods?

certain nutrients are removed during processing and are added back

what is the Mediterranean diet?

high in fruits, whole grains, nuts, seeds, and olive oil

fish and seafood are commonly included

moderate amounts of poultry, eggs and dairy

lower intake of red/processed meats and highly processed foods

what is a vegetarian diet

emphasize plant foods such as veggies, fruits, grains, legumes, nuts, and seeds

what is a lactoovovegetarian

vegetarian that eats dairy products and eggs

what’s a flexitarian

vegetarian that eats chicken and fish but occasionally eats red meat

what’s the acceptable macronutrient distribution range (AMDR) for carbohydrates?

45-65% of total calories

what’s the acceptable macronutrient distribution range (AMDR) for proteins

10-35% of total calories

what’s the acceptable macronutrient distribution range (AMDR) for fats

20-35% of total calories

define an essential vs. a nonessential nutrient

essential nutrient: the body can not make enough of it so it must be obtained from the diet

noon essential nutrient: the body can make enough of it under normal circumstances so it does not have to come from the diet

what are the 9 essential amino acids?

isoleucine, lysine, threonine, Valine, methionine, phenylanine, tryptophan, histidine

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another name for dextrose is _______

glucose

where is the primary site for digestion of CHO (carbs)

the small intestine

what is a soluble fiber

gel-like substance (ex. oatmeal) that helps you feel full

what is an insoluble fiber

“roughage”, not fermentable (nuts), pulls water for better digestion

identify whole grains vs. refined grains

whole grains: contain all 3 parts of the grain (bran, germ, endosperm) ex. brown rice, oatmeal, whole wheat bread

refined grain: bran and germ have been removed leaving primarily the endosperm. ex. white bread, white rice, pasta

where is glycogen stored?

in the liver and in the muscles

what’s the glycemic index and how do certain foods affect it

glycemic index: ranks carb containing foods according to how quickly they raise blood glucose

high GI foods: produce a faster/larger spike in blood glucose

low GI foods: produce a slower/more gradual rise in blood sugar

how does the pancreas regulate blood sugar levels?

once you eat a meal, blood sugar goes up. then, the pancreas releases insulin and creates glycogen. Then, the body breaks it down and creates glucagon which allows to body to hold glucose

insulin = puts glucose IN cells

glucagon = glucose goeds UP in the blood

what is the difference in molecular structure of a protein compared to a carb/fat

it is composed of all the same CHO + nitrogen (amino acids)

who would require additional protein?

infants/children, pregnant/lactating women, training athletes, burn patients, malnourished patients, and potentially older ppl

describe protein metabolism

the liver acts as the clearing house

retains amino acids to make liver cells, nonessential amino acids, and plasma proteins such as heparin, prothrombin, and albumin

regulates the release of amino acids into the bloodstream

removes nitrogen from amino acids

convers protein into fatty acids which form triglycerides for storage in adipose tissue

forms urea from the nitrogenous waste of protein

what nutrients to watch out for in vegetarians?

mainly vitamin B12 because it does not occur naturally in plants

describe nitrogen balance, positive, negative, and neutral

nitrogen balance: reflects the state of balance between protein breakdown and protein synthesis

neutral nitrogen balance: normal in healthy adults

positive nitrogen balance (anabolic state): when protein synthesis exceeds protein breakdown\

negative nitrogen balance (catabolic state): an undesirable state that occurs when protein breakdown exceeds protein synthesis

describe protein complementing

combining different incomplete plant proteins so that together they provide all essential amino acids

describe marasmus

results from severe deficiency or impaired absorption of calories, protein, vitamins, and minerals

causes severe wasting and loss of body fat and muscle (matchstick arms)

describe kwashiorkor

results from a deficiency of protein or infections

can cause edema and fatty liver (swollen belly)

describe refeeding syndrome

a dangerous metabolic condition that can occur when nutrition is rapidly restarted after prolonged severe malnutrition

MUST BALANCE FLUIDS AND ELECTROLYTES BEFORE FEEDING

describe saturated fats

they tend to be solid at room temperature

commony known as “bad” fat because it raises blood cholesterol levels

raises total and LDL cholesterol levels

as levels rise, risk of coronary heart disease rises

desribe unsaturated fats

liquid at room temperature

commonly known as “good fats” because when they are eaten in place of saturated fats, they lower LDL cholesterol and raise HDL cholesterol

define omega-3 fatty acids and its sources

important for cell membrane, brain/eye function, and cardiovascular health

sources: fatty fish such as salmon, flaxseed, chia seeds, walnuts, canola oil

define omega-6 fatty acids and its sources

important for cell membranes and normal growth/development

sources: soybean oil, corn oil, safflower oil, sunflower oil, nuts, and seeds

what do trans fats do and why are they unhealthy?

they are detrimental to health because they increase LDL cholesterol and increase the risk of cardiovascular disease (CVD); they should be out of our food supply

what should the daily intake of fat be?

10% or less

what are ways to minimize saturated fats in the diet?

choose lean meats and poultry

chopose fish more often

replace butter with unsaturated vegetable oils

limit fatty/processed meats

what is the role of cholesterol in the body?

it helps with vitamin D, bile salts, and cell membrane formation

what’s the molecular structure of triglycerides

CHO and 3 fatty acids

hydrogenation process and the benefits to food manufacturing companies/consumers

adds hydrogen to unsaturated fatty acids

can make liquid oils more solid and stable

can create trans fats

manufacturers used it to improve texture, stability, shelf life

artificially produced trans fats from hydrogenated oils have largely been eliminated from food supply

saturated vs unsaturated versions of oils

saturated oils: palm, palm kernel, and coconut oils (tropical oils)

unsaturated oils: olive oil, canola oil, peanut oil

describe linoleic acid and its food sources

an omega-6 essential fatty acids

sources: soybean oil, corn oil, sunflower/safflower oils, nuts, and seeds

describe alpha linoleic acid and its food sources

an omega-3 essential fatty acid

sources: flaxseed/flaxseed oil, chia seeds, walnuts, canola oil, and soybean oil

what types of fat are “healthy fats” and what do they do for your body?

monounsaturated fats (MUFA) and polyunsaturated fats (PUFA)

they can help improve blood lipid profiles when they replace saturated fats in the diet

what is the role of phospholipids in the body?

they are major components of cell membrane

help from the membranes structure

help transport and interact with fats and other substances

lecithin is a common example

what does food labeling do?

it enables value comparisons and prevents unfair or deceptive packaging/labeling

what is a Kcal (calorie) and how do you calculate total

kcal (calorie): the amount of heat needed to raise the temp of one gram of water by one degree celsius

carbohydrate: 4kcal/g

protein: 4kcal/g

fat: 9kcal/g

describe what the %DV is based on

% daily value tells you how much a nutrient in one serving contributes to the daily diet based on a 2,000 calorie diet for food labeling purposes

5% DV or less = low

20% DV oe more = high

what is the serving size update that occurred on nutrition labels?

serving size must be based on amounts of foods and beverages that ppl are really eating

packages foods and beverages that are typically consumed in one sitting are labeled as a single serving

allergens are listed (COMMON)

what role does th FDA play in regulating supplements?

they ensure that supplements are produced safely, however, manufacturers are responsible for ensuring that their labels and truthful and not misleading

FDA does not regulate supplement effectiveness

are health claims on supplements verified by the FDA?

no

what does very low mean?

refers to sodium only, product can’t have > 35mg sodium per serving

what does reduced mean?

(also less) the product has at least 25% reduction in a nutrients compared to the regular product

what does lean mean?

meat or poultry products with < 10g fat, < 4g saturated fat, and < 95mg cholesterol

what does good source mean?

the product provides 10%-19% of the DV for a nutrient

what allergens are required to be on food labels?

1. milk

2. eggs

3. fish

4. crustacean shellfish

5. tree nuts

6. peanuts

7. wheat

8. soybeans

what is catabolism

the breakdown of larger molecules into smaller molecules

what is anabolism?

the building of larger molecules from smaller molecules

the number of double bonds present in the fatty acid chain determines the….

degree of saturation

0 double bonds = saturated

1 double bond = monounsaturated

2+ double bonds = polyunsaturated

olive oil is mostly what type of fat?

monounsaturated fat (MUFA)

what is the recommended dietary allowance (RDA)

how much to eat per day for the average healthy adult

what is UL

the highest level possible without posing adverse health effects

do refined foods have more or less nutrients than whole grain products?

less

what’s nutrient density?

it has micronutrients in it

what is the storage form of carbs (CHO)

glycogen

what’s the best way to increase HDL?

exercise