Nutrition exam #1

what is the definition of health

the merging and balancing of six physical and psychological dimensions of health

what are the six physical and psycological dimesions of health

•physical, intellectual, emotional, social, spiritual, and environmental

what is the defintion of nutrion

the study of essential nutrients and the processes by which nutrients are used by the body

what are the six nutrient categories

•Carbohydrates (CHO)

•Proteins

•Lipids (fats)

•Vitamins

•Minerals

•Water

whats the diffrence between esstial and nonesstial nutrients

•Essential: cannot be made in sufficient amounts by the human bodyand must be obtained through food

nonessential: nutrients the body can make

what are the calories per gram for carbs fats n protien

Carbohydrate – 4 kcal/g Protein – 4 kcal/g Fat – 9 kcal/g

what do carbohydrates break down into (and whats the exception)

glucose except for dietary fiber

whats the diffrence between simple and complex carbohydrates and some examples of both

Simple carbs are one or two sugar molecules, digesting rapidly and causing quick energy spikes (eg some fruits, milk, and swweteners)

complex carbs have long chains of sugar molecules, including fiber and starches, that digest slowly for sustained energy and better blood sugar control (eg cereals grains pastas and vegetables)

what are protins made of

amino acids

how many amino acids are there and how many are essential

20 with nine being essential

what does protien do for the body

•Play a role in the structure of bones, muscles, enzymes, hormones, blood, immune system, and cell membranes

what do fats do for the body

•Role in cell structure, production of hormones, cushion organs

what are the essential fatty acids

polyunsaturated fatty acids—linoleic acid (an omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid)

what do vitamins do for the body

•Indirectly assist other nutrients during digestion, absorption, metabolism, and excretion

what vitamins are water soluable

B vitamins and vitamin c

what vitamins are fat soluable

Vitamins A, D, E, and K

how many minerals are essential to the body

16

what are dietary standards

a guide to adequate nutrient intake levels against which to compare nutrient values of foods consumed

what are the two goals of Dietary refrence Intakes (DRIs)

1- adequacy (preventing definces and meeting the needs of most healthy individuals)

2- prevention (reducing the risk of chronic related dieses eg coranary atery deiese, cancer, osteroporosis)

what are DRIs based on

available scientific data, nutrient function, nutrient comsumptions levels of US and Canadians

what are DRIs used for

army meals, food asstance program requirements, developing new food products

What are the Acceptable Macronutrient Distrobution ranges AMDRs

•45-65% calories from carbohydrates

•20-35% calories from fat

•10-35% calories from protein

what is the leading cause of death in the world

heart deisese

what foods are important to limit intake of in order to b healthy

•High in sodium

•Solid fats

•Added sugars

•Alcoholic beverages

how much should someone be excersizing a week

2 hours and 30 minutes of moderate- intensive activity

or

1 hour and 15 minutes of vigorous-intensity activity

what are the three monosaccridharies and what is the def of a mnonsacchride

glucose, fructose and galactose, also called simple sugars, are the simplest forms of sugar and the most basic units from which all carbohydrates are built

what are the disaccrhides and what are they made of

all made of two monosacros:

sucrose (table sugar) = glucose+fructose

lactose (milk sugar) =glucose+galatose

maltose( malt sugar) =glucose+glucose

what are polysaccrides and 3 major examples

complex carbohydrates made up of 3+ monosachride chains eg glycogen (energy stores) amylose (starch) and amylopectin (plant starch)

what is the protein-sparing effect

When u get enough carbohydrates and fats, the body prioritizes uses them for energy production which spares protein from being broken down and used as fuel. Instead, protein can be used for essential functions such as muscle building, tissue repair, and immune function

What is glycogenolysis

the breakdown of glycogen in the liver and msucles to realese glucose (preffered method)

what is glucoNEOgenesis

the conversion of fats and protiens into glucose (not preffered)

what are keytones

When carbohydrates and fats are present in sufficient quantities in the diet, the body prioritizes these macronutrients for energy production. This spares protein from being broken down and used as fuel. Instead, protein can be used for essential functions such as muscle building, tissue repair, and immune function

what is ketosis

a metabolic state characterized by raised levels of ketone bodies in the body tissues, which may be the consequence of a diet that is very low in carbohydrates

what happens if we eat too much carbohydrates

The liver breaks down extra glucose into smaller molecules and turns them into triglycerides, which are stored in adipocytes (fat cells)

what is nutrient displacement

missing out on nutrient dense food becuase your full off of unhealthy ting

how is sugar bad for your teeth

sugar supports the growth of bacteria in the mouth> bacteria digests suagr and produces acid> teeth are exposed to 02-30 minuets of acid everytime suagr is eaten> acid dissolves tooth enamel which causes decay

how much suagr is acceptable in the diet

limit to less than 10% of ur total daily intake

What does it mean for a carb to be refined

its processed with fiber (bran) and wheat germ removed leaving only the strachy endosperm left

What does it mean for a carb to be unrefined

its whole grain whith bran wheat germ and endosperm intact

what is fiber

a polysachhride in plant food that the human disgestive tract cannot break down

whats the diffrence between insoluable and soluabe fiber

insoluable fiber- adds bulk to stool, structural component of plant cell walls

Soluble fiber- “sticky fiber” helps with cholesterol reduction by trapping cholesterol-rich bile acids and carrying them out into the stool, slows digestion

what are the three main physiologic funtions of lipid (fat)

stored energy: provides fuel during illness or food restriction

structural fat: holds organs and nerves in place, protects body against injury

subcutaneous fat: insulator, regulates body temperature

whats the diffrenc ebetween saturated and unsaturated fats

saturated fats: come from animals and raise you LDL bad cholesterol levels, harder at room temp

unsaturated fats come from plants and raise HDL, good cholesterol levels,

what is mufa and pufa and the two types of pufa

mono and poly unsaturated fats, omega 3 and 6 fatty acids

what is the evil hydrogenated type of unsaturated fat

trans fat (illegal!)

what is a triglyceride

a type of fat molecule that are the most common form of fat in the body (95%)

what are sterols

lipids which can b epart of bile, hormones, and are precursor to vitamin D

eg. cholessterol: which has a role in cell membrane function among the things mentioned above

what is anabolism

its when excess carbon, hydrogen and oxygen are present and they are converted and stored as fat

what is proetien made of

amino acids

how many amino acids are there and how many are esstiantial vs nonessential

20maino acids with 11 nonessential and 9 essential (need all 20 to synthesize protiens)

what is denautration

its when a completed protien changes its shape, uncoils and loses its function, this cna acheveied by cooking, stomach acid, enyymes, and mechanical action

this helps with digestion and vitamin availability

what does protien do in the body: amino acids, collagen, fibrinogen, fluid regulation, energy

amino acids: muscle, tissue, bone formation,

collagen: hair nails and skin

fibrinogen: blood clotting

fluid regulation: hydrophilic, so it attracts and holds water in appropriate spaces

Energy: if needs are not met, protein is deaminated in gluconeogenesis

which pritens are completes vs incomplete

all animal protien is compleate meaning they contain all 9 esstial amino acids

most plant protiens are incomplete, so u must combine beans n rice to get all 9