HUNT 141 - L1 - 15 (Macronutrients and energy)

What are nutrients

Molecules found in food and beverages which are needed by the body for energy, growth, development and reproduction

Six types of nutrients

Water, carbohydrates, lipids, proteins, vitamins and minerals

What are the top three number of death attributes to diet?

High sodium, low in whole grains and low in fruits

What is a non-communicable disease?

long lasting disease which cannot be passed from person to person

What is a DALY?

Disability adjusted life year

Why are visual food guides good?

Simplify nutrition messages, shows proportions of foods, cross language and literacy barriers and motivates people to make healthy choices

Who uses dietary guidelines?

Professionals and the public

What are the macronutrients

Water, carbohydrates, protein, lipids and alcohol (not a nutrient but provides energy).

What are micronutrients?

Vitamins and minerals, required in small amounts, do not provide energy

What are Atwater factors?

Energy in food, used to calculate metabolisable energy when you know the amount of macronutrient eaten. Measured in kj

What is the formula for calculating the energy of a food?

Energy (kj) = macronutrient (g) x Atwater factor (kj/g)

What are some high energy dense foods?

Fast food, cakes, biscuits, chips, butter and lollies

What drink has the highest kJ/100mL out of coke, juice and beer?

Juice, due to the high sugar content.

How much of your energy is recommended to be from carbohydrates?

45-65%

How much of your energy is recommended to come from fat?

20-35%

How much of your energy is recommended to come from protein?

15-25%

What does NRV stand for?

Nutrient reference values - apply to 97-98% of healthy people. Applies to average daily intakes

Which organ does most of the digestion and absorption occur?

The small intestine

What does the large intestine do?

Reabsorbs water and minerals, formation and storage of faeces and bacterial fermentation of indigestible materials.

What is coeliac disease?

It is when the cells lining the small bowel become damaged and inflamed. This means they become sensitive to foods such as gluten.

Probiotics are bacteria found in food such as:

Yoghurt, pickles and miso (fermented foods)

Prebiotics are found in foods such as:

Apple and banana

How much ethanol is in one standard drink?

10 grams

Where is the majority of alcohol metabolised?

In the liver

Where does unmetabolised alcohol go?

Urine, breath and breast milk, can be found in tests.

How is alcohol metabolised in most people?

Alcohol dehydrogenase in the stomach, liver pancreas and brain. This is the rate limiting step.

What is the amount alcohol that can be metabolised every hour?

5 - 10 grams (0.5 - 1 drink)

What causes “Asian flush” when drinking alcohol?

Asian people have a different variant of ADH which causes a build up of acetaldehyde causing flushing and headaches.

What are the toxic effects of alcohol?

Disrupts the NADH/NAD+ ratio and cell damage to liver and brain.

Why do alcoholic drinks not have a nutrition information panel?

The only thing on it would be energy.

Why is alcohol so bad for young people?

They are leaner and their brains are still developing.

What is the Atwater factor for alcohol?

29 kJ/g

What food groups does the term “Carbohydrates” include?

Starches, sugars, dietary fibre and glycogen

What is starch and where is it found?

It is the storage form of glucose in plants and is found in grains, tubers and legumes

What is glycogen and what does it do in the body?

Glycogen is the main storage form of glucose in the body and provides glucose during the fasting state to the body and central nervous system.

What are the properties of dietary fibre?

Dietary fibre is resistant to the digestion and absorption in the small intestine which promotes laxation, reduction in blood cholesterol and modulation of blood glucose.

Where is fibre found and where is it not found?

ONLY plants, not animal products.

What is white sugar?

Sugarcane which has been refined into sugar crystals called sucrose.

What are intrinsic sugars?

Naturally occuring sugars found in whole, unprocessed foods such as fruits, dairy and honey.

what are added sugars?

Extracted sugars which have been concentrated and refined from sources such as sugar cane, fruit, corn or coconut which are then added to a product.

How much energy should come from free sugar should in your diet?

Less than 10%

What are 4 ways to reduce free/added sugar intake of the population?

Sugar tax, Labelling, Artificial sweeteners and Modify the taste of a food.

What enzyme breaks down starch and carbohydrates?

Amylase

What happens if you consume excess glucose?

It turns into fat.

What causes lactose intolerance?

Not enough lactase in the intestine.

What does a high GI food mean?

A high glycemic response to 50g of carbohydrate from that food. This means the carbohydrates break down quickly during digestion, releasing blood sugar rapidly into the blood stream.

What are some low GI foods?

Lentils, broccoli, grapes, tomatoes and yogurt

What are some high GI foods?

Watermelon, white bread, potatoes, pancakes and sports drinks.

Why does Nutella have a GI of 33?

Due to its high oil content.

What are the three main issues with GI?

Different people have different glycemic responses to the same foods, same foods when serving size is taken into account and combining food can give an unpredictable GI.

What is Glycemic Load (GL) ?

Shows the glycemic response of a serving size of the food, better representation of the food on blood glucose levels.

What is a limiting amino acid?

When an essential amino acid is not provided in an adequate amount in the diet, protein synthesis is limited to the rate at which the essential amino acid is available.

Why are animal proteins considered high quality?

They have lots of the essential amino acids are we can digest them pretty well.

How do we measure if a person is getting enough protein in their diet?

Test a sample of urine for nitrogen levels.

How many portions of red meat should be consumed weekly?

2 small portions

Three main types of lipids in food.

Triglycerides, fatty acids and phospholipids

What is 90% of dietary lipids?

Triglycerides

What is a saturated fatty acid?

When no double bonds are present in the hydrocarbon chain.

What is a trans fatty acid?

When the carbons are on opposite sides of the double bond in a hydrocarbon chain of a fatty acid, which make the lipid act more like a saturated fatty acid.

Lipids high in SFAs

Coconut oil, butter, palm oil.

What is the role of phospholipids in the body?

Cell membranes and plasma lipoproteins.

What effect does the types of fats you eat have on the lipid bilayer?

This effects the properties of the cell.

Oils high in monounsaturated fatty acids?

Canola, peanut, olive

Oils rich in polyunsaturated fatty acids?

Sunflower, flaxseed, corn, soybean etc.

What is the most harmful type of cholesterol?

LDL - low density lipoprotein which carries cholesterol through the blood stream.

What is a lipoprotein?

A tiny particle made of fat and protein that moves cholesterol and triglycerides through the watery blood.

What % of blood cholesterol is LDL?

65

What type of foods increase LDL levels?

Saturated fat, such as butter and coconut oil.

What does cutting down saturated fat in the diet do?

Reduces risk of cardiovascular diseases.

What happens if too much LDL is present in the diet?

Overtime, plaque can build up on the arteries, causing blockages, which can lead to stroke or heart attack.

What NCD kills the most people in NZ?

Heart disease

What is a keto diet?

High fat and protein, low carbohydrate. Increase in ketone production.

What is a keto diet good for?

Epilepsy and weight loss.

Issues around the keto diet

High cost, low fibre intake and some micronutrients and also hard to stick to.