CMN E1- Intro

What is the science that studies food, how food nourishes the body, and how food influences health?

Nutrition

What is nutritional imbalance - can refer to over or undernutrition?

Malnutrition

What is more effective for managing chronic diseases and has the potential to significantly improve biomarkers?

Dietary modifications > meds

What are the 6 categories of nutrients?

Carbohydrates, Fats (oils), Proteins, Vitamins, Minerals, Water

What are macronutrients?

PTN, fats, carbohydrates

What are micronutrients?

vitamins, minerals

What are PTN composed of?

Amino acids (AA)

*20 different kinds

Which type of AA can be built from chemicals already present in the body?

Non-essential AA

Which type of AA need to be ingested daily bc they cannot be made from the body?

Essential AA (9 of them)

Which type of AA are necessary for muscle structure?

Branched chain amino acids

Which type of AA are necessary for neurotransmitter production?

Aromatic amino acids

How much energy does 1g of PTN provide?

4 kcal/g

What is the nitrogen balance if nitrogen excretion is greater than the nitrogen content of the diet?

Negative

Which nitrogen balance is associated w/ healthy adults?

Zero nitrogen balance

Which nitrogen balance is associated w/ childhood growth, pregnancy, muscle building, and healing?

*tissue generation

Positive nitrogen balance

Which nitrogen balance is associated w/ protein malnutrition, essential AA malnutrition, and “stress response”?

*tissue destruction

Negative nitrogen balance

What are the ONLY 2 complete plant proteins?

Quinoa & soy

Which food sources of PTN are complete proteins?

animal sources (meat, eggs, dairy)

How much energy per 1g do fats provide?

9 kcal/g

What is the major brain fatty acid?

DHA (also found in the retina)

What is the most common sterol?

Cholesterol

What are the 3 types of fat in our diet?

Triglycerides, Phospholipids, Sterols

What is the process of adding H+ to unsaturated fatty acids, making them more saturated & solid at room temp?

Hydrogenation

What is the main source of high cholesterol?

Saturated fats (butter, lard, oils, bacon fat)

Which type of fat is composed with a single bond making them harder to break down?

Saturated fats

Which type of fat is composed with a double bond?

Unsaturated fats

Which type of fats are formed during the process of hydrogenation?

Trans-fats & hydrogenated fats

Which type of fats may help lower cholesterol?

Polyunsaturated & Monounsaturated

Essential fatty acids (EFAs) are important in the formation of what?

Eicosanoids (prostaglandins, leukotrienes, thromboxanes, lipoxins)

What are the 2 essential fatty acids (EFAs)?

Linoleic acid (omega 6)

Alpha-linoleic acid (omega 3)

What are the 2 omega-3 fatty acids?

*these are very protective against CVD

EPA

DHA

Very high levels of EPA & DHA (omega-3 fatty acids) are found in water food source?

Cold water fish (wild salmon, sardines, tuna)

What are Trans-fatty acids are found in?

Processed foods (cakes, cookies, pies, white bread, donuts, etc)

What does density of a lipid refer to?

ratio of lipid (less dense) : PTN (dense)

What is the concern with LDLs? Why do we want less?

greater the # of circulating LDL = greater risk they will adhere to blood vessel walls

Which lipoprotein has low cholesterol content & high PTN content?

HDLs

What is the preferred energy source of nerve cells & brain?

Carbohydrates

How much energy per 1g does CHO provide?

4 kcal/g

What are the 3 places carbohydrates are stored?

liver, muscles, blood

What is the role of CHO once it’s released from the liver into the bloodstream?

maintain normal blood glucose & feed the brain

When are carbohydrates stored in muscle used?

Exercise

Which sugars are found in fruits, vegetables, milk & milk products. Sugars added during processing & refining?

Simple carbs

What are complex carbs?

Polysaccharides: glycogen, starch, fiber

What are monosaccharides?

Glucose, fructose (sweetest), galactose

What are disaccharides?

Lactose, maltose, sucrose

Glucose & galactose

Lactose

Glucose x 2

Maltose

Glucose & fructose

Sucrose

What is stored glucose in muscles & the liver?

Glycogen

Which fiber is found naturally in food?

Dietary fiber

Which fiber that is manufactured & added to foods and fiber supplements?

Functional fiber (cellulose, guar gum, pectin, psyllium)

Which type of fiber dissolves in water, is easily digested, and found in fruits?

Soluble fiber

Which type of fiber doesn’t dissolve in water, is not easily digested, and found in wheat & vegetable?

Insoluble fiber

Which type of fiber promotes regular bowel movements → alleviates constipation & decreases the risk of diverticulosis?

Insoluble fiber

What are the 4 micronutrients required to be on the food label?

Vitamin D, calcium, iron, potassium

What is the most important meal of the day?

Breakfast

What are potential consequences of skipping breakfast?

dec concentration, irritable/short-tempered, lightheaded/dizzy, frequent snacking

What is the AMDR for CHO?

45-60%

What is the AMDR for fat?

20-35%

What is the AMDR for PTN?

10-35%

What is a physical sensation that drives us to find food and eat?

Hunger

What is a psychological desire to consume specific foods?

Appetite

What type of organ is fat?

endocrine organ

Where does the sensation of hunger start?

Hypothalamus

*affected by glucose levels and distention of stomach & small bowel

What is the appetite stimulating hormone?

Ghrelin

What hormone suppresses food intake (→ weight loss)?

*alerts brain you are full

Leptin

What food component causes release of endogenous opiates and dopamine similar to addictive drugs?

Sugar

What begins the breakdown of carbohydrates?

Amylase

Where does the majority of digestion & absorption occur?

Small intestine

What organ contracts to release bile upon entry of fats into the small intestine → bile emulsifies the fat making it accessible to digestive enzymes?

Gallbladder

What organ manufactures, stores, and secretes digestive enzymes which continues the digestion of CHO, fats, and proteins?

Pancreas

What organ digests fats, produces PTN, detoxifies blood and releases glucose into the bloodstream as needed stores glucose as glycogen if not needed?

Liver

What are live microorganisms found in, or added to, fermented foods that optimize the bacterial environment of the large intestine?

Probiotics

What 2 strains of bacteria are specifically used to convert pasteurized milk to yogurt during fermentation?

*”live and active cultures”

Lactobacillus bulgaricus & Streptococcus thermophilus

What are some uses of probiotics?

diarrhea, daycare infections, IBS/IBD, H. pylori, Lactose intolerance, eczema, GU infections

What is the Glycemic index?

refers to the potential of foods to elevate blood glucose levels

Foods w/ what type of glycemic index causes a sudden spike in blood glucose → triggers an insulin surge → dramatic drop in blood glucose?

High glycemic index

Foods w/ what type of glycemic index causes low-moderate blood glucose fluctuations?

Low glycemic index

What is the recommended daily allowance (RDA)?

avg. daily nutrient level that meets the nutrient requirements of 97-98% of healthy individuals at a particular stage of life & gender group

What is basic metabolic rate (BMR)?

energy the body expends to maintain its fundamental physiologic functions (energy output at rest)

What is BMR primarily influenced by?

lean body mass

What is resting metabolic expenditure?

energy used when the body performing small movements (shivering, eating, walking, using bathroom)

What is the estimated RME per day?

2200 per day

CHO= 2200×50%

FAT= 2200×30%

PTN= 2200×20%

Which formula can be used to estimate BMR?

Harris Benedict

What is the gold standard for measuring energy expenditure?

Indirect calorimetry

*measured by O2 uptake & CO2 production

What type of sweeteners include sucrose, fructose, honey, brown sugar, and sugar alcohols?

Nutritive sweeteners

What type of sweeteners include mannitol, sorbitol, isomalt, and xylitol?

Sugar Alcohols

What type of sweeteners provide little or no energy making them safe for diabetics & pregnant women?

Non-nutritive (alternative) sweeteners

What artificial sweetener should be avoided in those with PKU?

Aspartame