Nutrition FINAL exam part 2

Smallest Unit of Protein

Amino acid.

What the Body Uses Protein For

Structure

Builds muscles, skin, hair, nails.

What the Body Uses Protein For
Function

Enzymes, hormones, antibodies, transport proteins.

When Protein Is Used for Energy

When calorie intake is too low or carb stores are depleted.

Protein Digestion

Organs

Stomach, small intestine, pancreas.

Protein Digestion

Enzymes

Pepsin (stomach), proteases (pancreas).

How DNA Builds Proteins

DNA → mRNA → Ribosome → Amino acids assembled into protein.

Protein Turnover

Continuous breakdown and rebuilding of body proteins.

Dietary Protein

Animal Sources

Chicken, beef, fish, eggs, dairy.

Dietary Protein

Plant Sources

Beans, lentils, tofu, nuts, seeds.

Dietary Protein

Complete Protein

Contains all 9 essential amino acids.

Does soy contain estrogen?

No. It contains phytoestrogens (plant compounds) that do not act like human estrogen in harmful ways.

Does soy harm health?

No evidence it is harmful when consumed normally.

WATER & ELECTROLYTES

Fluid Balance

Proper distribution of water between blood and cells.

Nutrients that Move Water

Sodium and potassium.

Water Balance

Equal water intake and output.

What happens if out of balance?

Dehydration or overhydration (can be fatal).

Functions of Water

• Regulates body temperature

• Transports nutrients

• Removes waste

• Lubricates joints

• Maintains blood volume

True or False: Almost all foods contain water

True.

Sodium

Function

Fluid balance, nerve signals, muscle contraction.

Sodium

Too Much Sodium

High blood pressure.

Sodium

Sources

Processed foods, canned soups, salty snacks.

Why sodium raises blood pressure

Pulls water into bloodstream, increasing blood volume.

Potassium

Function

Fluid balance, nerve signals, muscle contraction.

Potassium

Health Effects

Helps lower blood pressure.

Potassium

Sources

Bananas, potatoes, beans, yogurt.

MICRONUTRIENTS

Fat-Soluble Vitamins (A, D, E, K)

What happens to excess?

Stored in body fat and liver.

MICRONUTRIENTS

Fat-Soluble Vitamins (A, D, E, K)

More likely to cause toxicity?.

Yes

Water-Soluble Vitamins (B, C)

What happens to excess?

Excreted in urine.

Bioavailability

How well a nutrient is absorbed and used by the body.

Antioxidants

Antioxidant

Compound that protects cells from damage by free radicals.

Antioxidants

How they work

Neutralize unstable molecules.

Antioxidants

If we don’t eat enough

Increased oxidative stress.

Antioxidants

Food Sources

Fruits, vegetables, nuts.

Micronutrients for Bones

Calcium, vitamin D, phosphorus.

Vitamin D’s Role

Helps absorb calcium and maintain blood calcium levels.

Function of Red Blood Cells

Carry oxygen.

Micronutrient Needed

Iron

Metabolism

All chemical reactions in the body.

B Vitamins’ Role

Help release energy from carbohydrates, fats, and proteins.

Key Micronutrients

Vitamin D

Function

Calcium absorption, bone health.

Key Micronutrients

Vitamin D

Sources

Sunlight, fortified milk, fatty fish.

Key Micronutrients

Calcium

Function

Bone structure, muscle contraction.

Key Micronutrients

Calcium

Sources

Dairy, leafy greens, fortified foods.

Key Micronutrients

Iron

Function

Oxygen transport in blood.

Key Micronutrients

Iron

Sources

Red meat, beans, spinach.

Body Composition

The proportion of fat mass and fat-free mass in the body.

Body Composition

Five Components of the Human Body

Fat mass, muscle, bone, water, organs.

#1 Factor That Determines Body Composition

Genetics

Types of Body Fat

Subcutaneous Fat

Fat under the skin.

Types of Body Fat

Visceral Fat

Fat around internal organs.

Types of Body Fat

Which is more concerning?

Visceral fat (linked to heart disease, diabetes).

BMI (Body Mass Index)

A calculation using height and weight to categorize weight status.

What BMI tells us

General risk for chronic disease.

BMI and Chronic Disease Risk

Higher BMI often linked to higher disease risk.

True or False: BMI measures body composition.

False

Energy Balance

Relationship between calories consumed and calories burned.

• Positive energy balance → weight gain

• Negative energy balance → weight loss

• Neutral → weight maintenance

Too Little Body Fat

Hormone disruption, weakened immunity.

Too Much Body Fat

Increased risk of chronic disease.

Low Bone Density

Fracture risk.

Too Little Muscle

Weakness, poor metabolism.

Safely Increase Body Fat

Eat adequate calories consistently.

Safely Increase Muscle

Strength training + adequate protein + calories.

Safely Increase Bone Density

Weight-bearing exercise + calcium + vitamin D.

Safely Lower Body Fat

Moderate calorie deficit + exercise + adequate protein.

To Lower Body Fat

Starving, skipping meals, purging.

To Increase Muscle

Steroids.

To Increase Bone Density

Overtraining without rest.

Why Eating Fewer Calories Doesn’t Lead to Long-Term Weight Loss

Metabolic Adaptation

Body lowers metabolism and increases hunger hormones.

Bariatric Surgery

Purpose

Treat severe obesity.

Bariatric Surgery

What Surgeon Does

Reduces stomach size and/or reroutes intestines.

Bariatric Surgery

Concerns After Surgery

Nutrient deficiencies, lifelong monitoring.

Eating Disorders

Orthorexia

Obsession with “clean” or “perfect” eating.

Eating Disorders

Anorexia

Severe restriction and fear of weight gain.

Eating Disorders

Bulimia

Binge eating followed by purging.

Eating Disorders

Binge Eating Disorder

Recurrent binge eating without purging.

Eating Disorders

Drunkorexia

Restricting food to “save calories” for alcohol.

Eating Disorders

Pregorexia

Restricting intake during pregnancy to avoid weight gain.

4 Components of Fitness

Cardiorespiratory Fitness

Heart and lung endurance (running, swimming).

4 Components of Fitness

Muscular Strength

Ability to lift heavy weight (weightlifting).

4 Components of Fitness

Muscular Endurance

Repeated muscle contractions (planks, high reps).

4 Components of Fitness

Flexibility

Range of motion (stretching, yoga).

ATP (Adenosine Triphosphate)

The body’s energy molecule.

Where ATP energy comes from

Carbs, fats, proteins.

Energy Systems

First 15 seconds

Stored ATP & creatine phosphate.
Oxygen involved? — False.

Energy Systems

First 2–3 minutes (high intensity)

Anaerobic glycolysis.
Oxygen involved? — False.

Energy Systems

Remaining high-intensity exercise

Carbohydrates.
Oxygen involved? — True.

Energy Systems

Low-intensity exercise (long duration)

Fat.
Oxygen involved? — True.

How Protein Supports Exercise

Protein’s Role

Repairs and builds muscle tissue (NOT main energy source).

Ergogenic Aid?

Substance/device that claims to improve performance.