FNE Final Exam Material

Know the difference between hunger and appetite

• Hunger is physiological

• Appetite is social and cravings, external influence

Be able to calculate BMI given pounds and feet/inches

Know the BMI categories for

• underweight

• normal weight

• overweight

• obese

1. Underweight: less than 18.5

2. Healthy Weight: 18.5 to 24.9

3. Overweight: 25 to 29.9

4. Obesity: 30 or greater

Know the Kcal/g of

• fats

• carbs

• protein

• alcohol

Carbs 4 Kcal/gram

Protein 4 Kcal/gram

Alcohol 7 kcal/gram

Fat/Lipid 9 kcal/gram

Be able to convert grams to Kcals

1. Grams → Kcals

Multiply grams by the energy value per gram:

• Carbohydrates: grams × 4 = Kcals

• Protein: grams × 4 = Kcals

• Fat: grams × 9 = Kcals

• Alcohol: grams × 7 = Kcals

Be able to convert Kcals to grams

2. Kcals → Grams

Divide Kcals by the energy value per gram:

• Carbohydrates: Kcals ÷ 4 = grams

• Protein: Kcals ÷ 4 = grams

• Fat: Kcals ÷ 9 = grams

• Alcohol: Kcals ÷ 7 = grams

Know the Dietary guidelines listed in the Macronutrient

Percent of diet from carbohydrate - 45-65%

Percent of diet from protein - 10-35%

Percent of diet from saturated fat - <10%

Percent of diet from trans fat - as small as possible

Grams of Omega 3 & 6 fatty acids - Omega 3:6 is 1: 4 ratio. Omega 3 - 1 g

Be able to define energy dense foods and nutrient dense foods

Energy-dense foods are foods that have a high number of calories per gram, often due to high fat or sugar content.

Nutrient-dense foods are foods that provide a high amount of vitamins, minerals, and other beneficial nutrients relative to their calorie content.

Dietary Guidelines food components to limit

• Added Sugar: 1.5% of their total daily calories. This means that for every 1,000 calories consumed, no more than 115 calories should come from added sugars.

• Sodium: reduce the average sodium intake in the United States to about 2,750 milligrams per day

• Saturated fat- Max 10% and low sat fat diet would be 5-6%

Know how to calculate max heart rate given age

220 - Age = MHR

calculate heart rate zones for moderate and vigorous activity based on % max heart rate.

• Moderate Intensity: Physical activity that increases a person’s heart rate to 64 – 76 % maximum heart rate.

• Vigorous Intensity: Physical activity that increases a person’s heart rate to 77 – 95% maximum heart rate.

Know the PA guidelines for children and adults

• Children - 60 minutes a day

• Adult - 150 minutes of moderate exercise and 2 strengthening activities a week

Know the ABCDEs of nutritional status

Anthropometric: Body measurements

Biochemical: Blood work to see chemical work up

Clinical assessment of functional, social, physical and mental status, medical hist.

Dietary: Assessment of food quality and history (insecurity)

Environmental: living conditions, education level, and the ability of the person to purchase, transport, and cook food.

What does CCK do?

CCK: signals organs to begin digestion hormones, and satiety hormone

What does secretin do?

Secretin: is a hormone released by the small intestine when acidic chyme enters from the stomach. It signals the pancreas to release bicarbonate, which neutralizes stomach acid in the small intestine. Secretin also helps regulate pH

What does Gastrin do

Gastrin: aids in digestion and gastric motility

What is prebiotics

Prebiotics - are non-digestible fibers that feed and promote the growth of beneficial bacteria in the gut.

What is probiotics

Probiotics - are live beneficial bacteria that, when consumed, help maintain or restore a healthy gut microbiome.

Where are carbs digested

Place: Mouth then small intestine

Enzymes: salivary/pancreatic amylase, malt, suc, lact

Where are proteins digested

Place: Stomach then small intestine

Enzymes: Pepsin, trypsin, peptidases

Where are lipids digested

Place: Small intestine

Enzymes: Lipase

Know the brush border enzymes for carbohydrates

maltase, sucrase, and lactase, which break down disaccharides (maltose, sucrose, and lactose) into monosaccharides for absorption in the small intestine.

How are lipids absorbed

• emulsifies fats. This process breaks large fat droplets into smaller ones, increasing the surface area for enzymes to act.

• Pancreatic lipase breaks down triglycerides into monoglycerides and free fatty acids.

• Glycerides and fatty acids combine with bile salts to form micelles

• micelles travel to the intestinal wall (enterocytes) and release their contents into it

How are lipids transported

• After passing through the wall, These reformed triglycerides are packaged with proteins and phospholipids into structures called chylomicrons.

• Chylomicrons are then transported through the lymphatic system before entering the bloodstream

• VLDLs are the body's primary transporters of triglycerides

• Once the triglyceride is delivered it is now LDL

• HDL picks up excess cholesterol from the bloodstream and tissues and brings it back to the liver for excretion or recycling

Know the 4 lipoproteins- their size and what the major constituent is

• Chylomicrons – Largest; mainly carry triglycerides from the intestines to body tissues.

• Very Low-Density Lipoproteins (VLDL) – Large; primarily carry triglycerides made by the liver.

• Low-Density Lipoproteins (LDL) – Medium size; rich in cholesterol, delivering it to cells (often called “bad” cholesterol).

• High-Density Lipoproteins (HDL) – Smallest; high in protein, and help remove excess cholesterol from cells to the liver (known as “good” cholesterol).

Know where bile is made, stored, and what its job is

Bile is made in the liver and stored in the gallbladder. Its main job is to help digest and absorb fats by emulsifying them in the small intestine.

Know the difference between anabolic reactions and catabolic reactions

• Anabolic - synthesis, build

• Catabolic - energy production, breakdown

When is insulin released

Insulin: is released right after a meal. It helps cells absorb glucose for energy and storage, and it promotes the storage of excess glucose in the liver as glycogen.

When is glucagon released

Glucagon: When blood glucose levels are low, typically between meals or after fasting (such as overnight). Glucagon raises blood glucose levels by stimulating the liver to break down glycogen into glucose.

What increases GLUT 4 translocation of the surface of a muscle cell

1. Exercise-Induced GLUT4 Translocation

2. Insulin-Induced GLUT4 Translocation

Know how diabetic ketoacidosis occurs

when the body doesn't have enough insulin to allow glucose into cells for energy. As a result, the body starts breaking down fat for fuel, producing ketones as a byproduct. Ketones are acidic, and when they build up in the blood, they cause the blood to become too acidic.

Know the criteria for diabetes diagnosis

• Hyperglycemia; greater than 125 mg/dL in a fasted state

• Fasting blood glucose is 100 to 125 mm per deciliter, or HbA1c is 5.7% to 6.4%

Glycemic Index

Index: ratio of blood glucose response to a food, high GI food more glucose made

Glycemic Load

Amount of carbohydrate in a serving of that food. And measuring the quality of the carb

Essential Amino Acids

tryptophan,

phenylalanine,

methionine,

histidine,

isoleucine,

valine,

lysine,

threonine,

leucine

Complete, incomplete, complementary proteins are

• Complete: Contain ample amounts of all nine essential amino acids

• Incomplete: Lack one or more essential amino acids

• Complementary: together they yield a sufficient amount of all nine essential amino acids and so provide high quality protein

Know the theory behind the BIA and what can erroneously affect the reading

Bioelectrical impedance analysis (BIA) estimates body fat by sending a low-energy electrical current through the body. Fat tissue has higher resistance compared to lean tissue, allowing BIA to calculate body fat percentage quickly. Accurate results depend on proper hydration.

Know the theory behind the DXA

Dual energy X-ray absorptiometry (DXA) is a precise method for assessing body fat and bone mineral density. It differentiates body weight into fat, soft tissue, and bone mineral, and evaluates osteoporosis risk. Expensive and uncommon procedure.

Know the theory behind skinfold test

Skinfold measurements estimate body fat by using calipers to measure the fat layer under the skin at sites like the triceps, biceps, abdomen, and thigh. These values are plugged into formulas and compared to standards for different life stages. While common, accuracy can vary, highlighting limitations in anthropometric methods.

Know what RPE is and how the scale works

Rated Perceived Exertion (RPE) Scale. Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 0 – 10, using numbers to rate how much effort an activity takes.

How much ATP does glycolysis of glucose and glycogen yield

• Glucose through glycolysis produces 2 net ATP and occurs quickly within the cytoplasm over seconds to minutes during anaerobic or early aerobic activity.

• Glycogen yields 3 net ATP per glucose unit in glycolysis because it skips the energy investment step.

What is the bodies fuel at rest

At rest, the primary fuel source is fatty acids.

Time it takes for the body to switch to FA fuel during exercise

During exercise, fatty acids begin to significantly contribute to energy production after about 20 minutes of moderate-intensity activity, once glycogen stores start to deplete.

Effects of exercise

• Improves insulin-sensitivity of cells

• Increased ability to store muscle glycogen

• Increased capillary density, plasma volume, & RBC number

• Increased contractility of the heart – lower resting HR

• Increased lung capacity

• Increased mitochondrion & increased size of mitochondria

• Increased content of metabolic enzymes

UL of protein intake

UL is 2 g/kg/day

Anorexia nervosa

Anorexia: An eating disorder characterized by extreme restriction of energy intake relative to requirements, leading to significantly low body weight.

Bulimia nervosa

Bulimia: An eating disorder characterized by recurrent episodes of binge eating followed by inappropriate compensatory behaviors to prevent weight gain.

Binge Eating

Binge eating: An eating disorder characterized by recurrent episodes of binge eating that are associated with marked distress and lack of control over behavior, but not followed by inappropriate compensatory behaviors to prevent weight gain.

Orthorexia

A proposed psychological disorder characterized by an obsession with proper or healthful eating commonly classified as a manifestation of OCD

Food Insecurity

The state of being without reliable access to a sufficient quantity of affordable, nutritious food.

Know the factors that contribute to undernutrition in the developing world

• Racial prejudices

• Political and war conflicts

• Low income, cheap high calorie food

• Lack of infrastructure

• Lack of nutrition education

Know the federal programs to combat food insecurity

• WIC

• SNAP

• SFMNP

Situational Poverty

Situational: sudden loss of income/shelter results in poverty

Generational Poverty

Generational: poverty that persists for multiple generations within a family, often due to a lack of opportunities, resources, and support systems, or acceptance of 2nd class citizen.

Healthy Food Priority Areas

Originally called food desert, accessibility whether by distance or number of stores, individual resources money or transportation is widely inhibitory

What is a GMO

Genetically modified organism, which is a plant or animal whose DNA has been altered using genetic engineering techniques to enhance certain traits.

What is the GRAS List

Requires that any substance that is intentionally added to food is subject to review and approval by the FDA before it is used. Generally Recognized as Safe is for food additives. An additive is removed when it is proved that it is unsafe.

What is the Delany clause

An additive that in any amount can cause cancer. Exceptions are curing/pickling agents, nitrites, nitrates.

What is the food danger zone

Food residing in the 40-140 is danger zone, chicken etc 160 F

Source of contamination - Listeria

unpasteurized milk and cheese; ready-to-eat deli meats

Source of contamination - Salmonella

eggs, poultry, unpasteurized milk/juice, contaminated fruits/veggies

Source of contamination - Norovirus

people contaminating food with norovirus; uncooked shellfish

Source of contamination - Hep A

unpeeled and unclean fruits/veggies that are hep A contaminated

Source of contamination - Toxoplasma gondii

undercooked meat/shellfish; cat poop

Top 4 items on the Dirty Dozen list

1. Strawberries

2. Spinach

3. Leafy Greens - kale, collards

4. Grapes

Top 4 items on the Clean Fifteen

1. Avocados

2. Sweetcorn

3. Pineapple

4. Onions

Examples of using sustainable food production choices

• Buy local and seasonally

• Choose organic or not pesticide applied products

• Choose products with no one-use plastic

• Crop rotation

• Intercropping

Know the difference between amylose and amylopectin, and glycogen

Amylose

Amylopectin: branched

Glycogen: linear

What does soluble fiber do

Soluble fiber dissolves in water to form a gel-like substance and helps lower cholesterol and blood sugar levels.

What does insoluble fiber do

Insoluble fiber does not dissolve in water and helps promote regular bowel movements by adding bulk to the stool.

RDA for protein

0.8 g/kg/day

4 Levels of a proteins structure

1. Primary: amino acids

2. Secondary: a-helices and B-sheets

3. Tertiary: interactions holding the individual amino acid together

4. Quaternary: interactions between multiple amino acids

Know the types of body fat distribution

• Lower

• Upper: due to location tends to distribute fat directly to liver; puts person at higher risk

Know the waist circumference ratios that would put people in the high-risk category

Waist to height ratio: 0.85 or less for women. men>40 inches and women >35 inches.

Parts of a SMART Goal

Specific

Measurable

Attainable

Relevant

Time-Based

Vitamin A - Retinoids

• retinal combines with opsin to form rhodopsin, a pigment crucial for night vision

• ability to inhibit the oxidation of LDLs

• cellular differentiation and embryonic development

• Supports activities of T-cells

Vit D - Calciferol

• proper mineralization of the bone matrix (deter rickets)

• Regulated T-Cell differentiation

• only vit that is also a hormone

• get activated in the liver

• binds to hormone receptors in the nucleus and regulates gene expression

• regulates blood levels of Ca and P

Vit E - Tocopherol

• donates an H to free radicals stabilizing them and stopping the ROS chain reactions, especially PUFA

• Critical in cells exposed to high levels of O (RBC and lung cells)

• Maintain integrity and fluidity of cell membranes (neural, muscle, immune)

• May inhibit PKC

• Fetus: muscle and central nervous system

Vit K - Quinone

• mini synthesis in human colon

• K aids in blood clotting

• Important in bone health - through y-carboxylation regulates Ca deposition in the bones and preventing it in soft tissues

• Cofactor in adding CO2 to proteins (y-carboxylation)

B1 - Thiamin

• converted to TPP an essential coenzyme for carb metabolism

  • PDHK in the TCAC

• enables oxidative phosphorylation - make ATP

• Nerve Conduction - neurotransmitter and supports production of acetylcholine

• Maintains myelin

B2 - Riboflavin

• Breakdown fatty acids - FA B-oxidation

• Active forms FMN and FAD

• FAD - involved in the TCAC

• Regeneration of glutathione protected from ROS

• B2 helps convert B6 to active form

• Converts tryptophan to niacin

• Maintenance of mucous membranes (epithelial cells)

• synthesis of neurotransmitters

B3 - Niacin

• precursor to NAD and NADP

• DNA repair

• gene expression regulation

• Antioxidant

• Reduce triglycerides, and improve cholesterol levels.

• Good for skin and nerves

B5 - Pantothenic Acid

• essential for synthesis of CoA

• CoA helps get E from carbs, lipids, proteins

• CoA synthesizes FA

• Supports B-oxidation of FA

• CoA is involved in cortisol, and sex/thyroid hormones

• Acetyl-CoA synthesis of acetylcholine

• Detoxification in liver

• Antioxidant

• Skin barrier function

B6 - Pyridoxine

• active form PLP, synthesizes non-essential amino acids from essential amino acids (breakdown)

• Splits the nitrogen group

• Homocysteine metabolism

• synthesis of neurotransmitters (serotonin and GABA)

• Conversion of tryptophan to niacin

• helps in synthesis of heme

• supports lymphocytes and cytokine production

• PLP - gene transcription

B7 - Biotin

• assists in the addition of CO2 to other compounds

• Breaks down amino acids and fatty acids

• Gluconeogenesis

• Synthesizes glucose and fatty acids

• modifies histones affecting transcription

• Influences chromatin structure

• Essential for rapidly dividing cells

• neurotransmitter synthesis, myelin sheath maintenance

B9 - Folate

• accept single carbon compounds

• aids in synthesis of purine (DNA)

• metabolism of amino acids

• metabolize homocysteine into methionine (SAM)

• SAM supports DNA methylation regulating gene expression

• Synthesizes RBC precursors

• Formation of neurotransmitters

B12 - Cyanocobalamin

• contains mineral as part of structure

• folate metabolism (B-9 into active form)

• maintains myelin sheath

Vit C - Ascorbic Acid

• antioxidant (accept and donate e-)

• Essential for WBC health

• Aids in reactivation of Vit E once e- is donated

• Synthesis of collagen (wound healing)

• Synthesis of carnitine, transports FA into the mitochondria

• norepinephrine

• reduces ferric iron to ferrous iron

• epithelial barrier integrity

Choline

• precursor for phospholipids

• choline levels high in brain

• transfer of single-carbon groups in metabolism (synthesis of neurotransmitters)

  • metabolism of homocysteine

• Similar to folate (B-9)

• acetylcholine

• sphingomyelin (choline containing)

• component of lipoproteins (if not working build-up of fat in the liver)

• might produce atherosclerosis-promoting compound

These vitamins are antioxidants

• B-3 Niacin

• B-5 Pantothenic

• C Ascorbic acid

• E Tocopherol

What is a characteristic of all B vitamins

important in many metabolic pathwyas

These vitamins are important and needed in neurotransmitters

• Choline

• B-1 Thiamine

• B-2 Riboflavin

• B-6 Pyridoxine

• B-7 Biotin

• B-9 Folate

Necessary for WBC and T-cells

• Vit A Retinol

• Vit C Ascorbic acid

• Choline

Na+

• fluid is controlled by concentrations of ions

• osmosis

• electrolytes

• colon absorbs sodium making feces dense

• regulating fluid balance, nerve impulse conduction, muscle contractions and sbsorption of some nutrients

• chemical gradient Na when charged electrical gradient

• nerve cell is stimulates the cell membrane becomes depolarized

• Sodium ions help maintain the body’s pH by participating in buffer system

• body has sodium dependent transporters

What are the four electrolytes?

1. Na+

2. K+

3. Cl-

4. PO4-

Chloride Cl-

• Sodium ions help maintain the body’s pH by participating in buffer system (chloride-bicarbonate in RBC)Chloride is involved in renal function by helping the kidneys regulate salt balanc

• maintain osmotic pressure (blood pressure)

• Chloride is involved in renal function by helping the kidneys regulate salt balance

Potassium K

• intracellular fluids contain 95% of the K in the body

• High K, low BP

• essential for maintaining the electrical gradient across cell membranes

• potassium flows out of the cell to repolarize the membrane

• l skeletal and cardiac muscle contraction (lead to cramp)

Calcium Ca

• 0% of all mineral present in the body = 2.5 lbs. More than 99% of it is used for growth of bones.

• It binds to proteins like troponin in muscle cells, allowing contraction to occur.

• transmit nerve impulses by triggering the release of neurotransmitters at synaptic terminals.

• blood clotting cascade

• Hormone secretion (insulin)

• lower BP

• cellular differentiation

Phosphorous P

•  Mostly used for the functional component in bones (hydroxyapatite crystals)

• Important for amino acid everything, cellular signaling (activation/deactivation)

• Part of DNA and RNA (sugar-phosphate backbone)

• phospholipids

• ATP (stores E)

• acid-base buffer

Magnesium Mg

• 60% found in bones, provides rigidity and storage site of Mg

• required for synthesis of Vit D in liver

• stabilizes calcium in tooth enamel

• relaxes muscles after a contraction

• important for E production pathways

• synthesis of DNA

• synthesis of protein

• decreases BP

• meds for CVD can decrease Mg values

• Nerve impulse transmission

• insulin signaling