NUTR 202 - EXAM 1

Study guides from Chapters 1-4

Define Nutrition

The science that studies how nutrients and compounds in foods murish, help function, and affect body functions and health

3 characteristics of an essential nutrient

1. Has a biological function

2. Omission results in decline of function

3. Replenishing restores biological function

Essential Nutrients

Carbohydrates, lipids, proteins, vitamins, minerals, and water

Organic compounds

Vitamins!

• usually have to be obtained from food

Inorganic compounds

Minerals!

• play key roles in body processes and structures

Micronutrients

needed in smaller amounts

• vitamins and minerals

Macronutrients

Carbohydrates, lipids (fats) and proteins

• energy-yielding, needed in higher amounts

Top two reasons why people choose the food they eat

1. Taste and Culture

2. Cost, Time, and Convenience

Leading Cause of Death in America

Heart Disease

Phytochemicals

Nonnutritive compounds in plant foods that may play a role in fighting chronic diseases

Fiber

The portion of plant foods that isn’t digested in the small intestine

• rich in whole grains, fruits, and veggies

Current State of American Diet

High in = added sugar, sodium, saturated fats, and calories

Low in = Vitamin D, calcium, potassium, and fiber

Healthy People 2030 Objectives

1. Reduce consumption of calories from added sugars for ppl 2+

2. Reduce consumption of saturated fats

3. Reduce consumption of sodium

4. Increase fruit consumption

5. Increase total consumption of vegetables

Calorie Calculating: Carbohydrate

4kcal

Calorie Calculating: Protein

4kcal

Calorie Calculating: fat

9kcal

Calorie Calculating: Alcohol

7kcal

Three principles for a healthy diet

1. Balance

2. Variety

3. Moderation

3 Purposes of DRIs

1. maintain a good health

2. prevent chronic diseases

3. avoid unhealthy excesses

Nutrient Density

the amount of nutrients a food contains in relationship to the number of calories it contains

• amount of nutrients/number of calories

Energy Density

foods that are high in energy but low in weight/volume

• Ex: a potato chip is more energy dense than a baked potato

Malnourished

long-term outcome of consuming a nutrient-deficient diet

• can result from both under- and over-

Daily Value

established reference levels of nutrients based on a 2000 calorie diet

• given as percentages

High Daily Value

20% or more

Low Daily Value

5% or less

Tolerable Upper Limit

Highest amount of nutrient that is unliekly to cause harm if consumed daily

• the MOST you can really take

Adequate Intake

next best estimate of amount of nutrients needed to maintain good health

Recommended Dietary Allowance (RDA)

average amount of a nutrient that meets the needs of nearly all individuals

• 97%-98%

How is an RDA used?

• used as a reference to make sure all nutrients required are present

• DO aim for this amount in your diet

How is a Daily Value used?

used as a reference to show how much a serving of something contributes to a total daily diet

Carbohydrates AMDR

45% - 65% daily caloric intake

Protein AMDR

10% - 35% daily caloric intake

Fat AMDR

20% - 35% daily caloric intake

MyPlate

food guidance system developed in 2011

• promotes the concept of meal planning, healthful choices, proportionality, moderation, variety, and personalization

• gives # of servings to eat from each food group based on age, gender, and activity level

MyPlate Recommended Portion of Fruit and Veg

Half of the plate!

Info of Food label

• name of food

• net weight

• name and address of manufacturer/distributor

• list of ingredients in DESCENDING ORDER by weight

• Nutrition Facts panel

Three claims on Food Labels

• Nutrient content

• Health

• Structure/function

What order are ingredients listed on food labels?

descending by WEIGHT

Where does MOST digestion occur

Small Intestine

3 functions of pancreas

1. Produces hormones → insulin and glucagon

2. Produces and secretes digestive enzymes

3. Releases bicarbonate into stomach acid

Bile

yellowish-green substance that breaks down large fat globules into smaller fat droplets

Where is bile produced?

Liver

Where is bile stored?

Gallbladder

How is bile recycled?

Enterohepatic circulation

Peristalsis

forward, rhythmic motion that helps mic food with digestive secretions and propels mixture through the large intestine

Chyme

semi-liquid food mass of partially digested food and digestive juices

Bolus

Mixture of food → the stuff that food becomes after you chew it

Epiglottis

closes off trachea during swallowing to prevent food from lodging in the windpipe

Major Functions of GI Tract

• Break down foods into smallest components

• absorb nutrients

• prevent microorganisms or other harmful compounds in food from entering tissues of the body

• maintain the gut microbiome

Order Organization

Cells → tissues → organs → organ system

HCl functions

activates pepsin, enhances absorption of minerals, and destroys some ingested microorganisms

How long is the small intestine

20 feet

3 sections of the small intestine

1. Duodenum

2. Jejunum

3. Ileum

Sphincter

muscle that surrounds a body opening/passage and contracts or relaxes to control the flow of substances

Sphincters of GI tract

1. Gastroesophageal (LES)

2. Pyloric

3. Ileocecal

4. Anus

How is the Small Intestine designed to increase the absorptive surface area?

Villi, microvilli, and circular folds

Circulatory System

distribution of nutrients through blood

• water-soluble nutrients

Lymphatic System

distributes nutrients through lymph vessels

• fat-soluble nutrients → carbohydrates and fats

Heartburn, ulcers, constipation, and hemorrhoids solutions

1. FIber

2. Fluids

3. Exercise!

Celiac Disease

autoimmune, malabsorption disorder related to gluten consumption

Foods to avoid with celiac disease

barley, rye, oats, and wheat

• anything gluten!

Simple carbohydrates

contains 1 or 2 sugar units

3 main monosaccharides

• glucose

• fructose

• galactose

3 main disaccharides

• maltose

• sucrose

• lactose

Maltose

glucose + glucose

Sucrose

glucose + fructose

Lactose

glucose + galactose

Complex Carbohydrates

polysaccharides→ long chains and branches of sugars linked together

• starch, fiber, and glycogen

Starch

storage form in plants

Amylose

Starch with straight chains in glucose units

Amylopectin

Starch with branched chains of glucose units

Fiber (Carbohydrate definition)

nondigestible polysaccharide

• humans lack the digestive enzyme to break this down

Dietary Fiber

naturally found in foods

Functional fiber

added to foods for beneficial effect

Soluble fiber

dissolves in water and is fermented by intestinal bacteria

• Move more slowly through GI tract

• OATS

Insoluble fiber

cellulose, hemicellulose, lignins

• moves more rapidly through GI tract

• WHOLE GRAINS

Starch and Fiber best Food Sources

Whole grains like whole-grain breads and cereals

Sugars, Starch, and Fiber best Food Sources

Fruits and vegetables

Carbohydrates and Fiber best Food Sources

Legumes, nuts, and seeds

Simple Sugars best Food Sources

low-fat and fat-free dairy products

Digestion of Carbs

Mouth → Stomach → Small Intestine → Large Intestine

Mouth Digestive Enzymes

Salivary Amylase → Amylose and Amylopectin

Small Intestine Digestive Enzymes

Pancreatic Amylase → breaks down Amylose and Amylopectin into disaccharides

Brush border enzymes

break down all disaccharides into monosaccharides in the SMALL INTESTINE

Which carbohydrates can be absorbed into the intestinal cell?

Monosaccharides

How are carbohydrates transported from the intestinal cell to the rest of the body?

Portal vein in the liver

Which organ do carbohydrates go to first after leaving the intestinal cell?

The Liver

3 Options for Glucose usage in body

1. Released in the bloodstream

2. Stored as glycogen

3. Converted into fat

Glycogen

storage form of glucose in animals

Storage of glycogen

Liver and muscle cells

How is glycogen used?

Energy reserve and regulates blood sugars

DRI of Carbohydrates for brain function

130 grams

Fiber needs for adults 19-50

Males = 38g

Females = 25g

Edible parts of grains

• bran

• endosperm

• germ

Refined grains

milling removes bran and germ

• loss of B vitamins and dietary fiber

Enriched grains

folic acid, thiamin, niacin, riboflavin, and iron added to restore some of the lost nutrition

Whole-grain

contain ALL THREE parts of kernel

Natural Sugars

found in fruits and dairy

• usually more nutrient dense

Added Sugars

added by manufacturers to make stuff taste better and are often empty calories

• Ex: soda and candy

What is the recommendation for added sugar in the diet?

less than 10% of total daily calories

• 6 tsp = women

• 9 tsp = men