F, N, and E Exam #1

What’s the difference between hunger and appetite?

Hunger= physical, biological drive to eat

Appetite= psychological drive to eat.

What’s the energy density of each macromolecule?

Carbs and Proteins provide 4 Kcal/g of energy

Lipids provide 9 Kcal/g of energy

Alcohol provides 7 Kcal/g of energy 

How do you convert between grams and kcals and vice versa?

Grams to Kcals:

1. Multiply each macronutrient by the number of calories per gram. 

2. Add the calories from all three macronutrients.

3. Divide the calories from each nutrient by the total number of calories in the meal

4. Double check your work by adding the percentages together to get 100%. 

Kcals to Grams: 

• Divide the number of Kcals by the specific energy density of the specific macronutrient you are measuring

How do you determine the % of each macronutrient when given total Kcals and grams?

Formula: % calories = (calories from nutrient / total calories) x 100

How do you convert between inches and cm or m, and pounds and kg?

1. Inches to cm = inches x 2.54

2. Cm to inches = cm / 2.54

3. Inches to meters = inches x 0.0254

4. Pounds to kg = pounds / 2.2 

5. Kg to pounds = kg x 2.2 

What are the 5 steps of evidence-based practice"?

1. Ask

2. Acquire 

3. Appraise

4. Apply 

5. Evaluate (Assess)

What are the numbers of the 4 BMI categories?

Underweight: less than 18.50

Normal Range: 18.50-24.99

Overweight: Greater than or equal to 25 

Obese: Greater than or equal to 30 

Define energy dense foods.

Energy-dense foods: Lots of calories in a small amount of food

Define nutrient density.

Nutrient dense foods: Lots of vitamins, minerals, or other useful nutrients relative to calories.

What are the food components to limit?

Added sugars = less than 10% of daily calories

Saturated fat= less than 10% of daily calories

Sodium= less than 2,300 mg per day

Alcohol= 1 drink or less per day for women and 2 drinks or less per day for men

What are the PA (physical activity) guidelines for children and adults?

Children ages 6-17: At least 60 minutes of moderate to vigorous activity daily

Adults: 150-300 minutes of moderate activity per week, or 75-150 minutes of vigorous activity

Adults should also do muscle-strengthening activities at least 2 days per week

Define moderate intensity exercise and vigorous intensity exercise based on %max HR and how do you calculate each.

Moderate intensity: About 50-70% of maximum heart rate

Calculate for moderate: 220-age x 0.50 to 220-age x 0.70 = 100-140 bpm 

Vigorous intensity: About 70-85% of maximum heart rate

Calculate for vigorous: 220-age x 0.70 to 220-age x 0.85 = 140-170 bpm 

What are the ABCDEs of nutritional status?

A: Anthropometric= height, weight, BMI, waist size

B: Biochemical= blood tests, glucose, cholesterol

C: Clinical= symptoms, physical signs, medical history

D: Dietary= food intake, eating habits, diet recall

E: Environmental income, food access, culture, living conditions

What do RDA, AI, EER, UL, and CDRR all stand for?

RDA= Recommended Dietary Allowance

AI= Adequate Intake 

EER= Estimated energy requirement

UL= Tolerable Upper Intake Level

CDRR= Chronic Disease Risk Reduction Intake

What are these organelles functions (nucleus, mitochondria, ribosomes, rough endoplasmic reticulum, smooth endoplasmic reticulum, golgi apparatus, lysosomes, cell membrane, cytoplasm, cytoskeleton, chloroplasts)

Nucleus= stores DNA and controls cell activities 

Mitochondria= makes ATP energy

Ribosomes= make proteins

Rough endoplasmic reticulum= makes and processes proteins

Smooth endoplasmic reticulum= makes lipids

Golgi apparatus= modifies, packages, and ships materials

Lysosomes= break down waste and old cell parts

Cell membrane= controls what enters and leaves the cell

Cytoplasm= fluid/material inside the cell

Cytoskeleton= gives shape and helps movement

Chloroplasts= photosynthesis in plants

What are the organ systems in the body and their functions?

Digestive= breaks down food and absorbs nutrients

Cardiovascular= moves blood, oxygen, and nutrients

Respiratory= brings in oxygen and removes carbon dioxide

Nervous= fast communication and control

Endocrine= uses hormones to regulate the body

Urinary= removes wastes and regulates water balance

Muscular= movement and heat production

Skeletal= support, protection, and mineral storage

Integumentary= skin protection and temperature regulation

Immune/ Lymphatic= defends against infection

Reproductive= produces sex cells and support reproduction

What are the hormones important for nutrition and their functions?

Insulin= lowers blood glucose by helping cells take it up and store it

Glucagon= raises blood glucose by signaling the liver to release glucose

Leptin= signals fullness and long term energy storage

Ghrelin= signals hunger

CCK= helps release pancreatic enzymes and biles and promotes fullness

Secretin= signals the pancreas to release bicarbonate to neutralize stomach acid

Gastrin= stimulates stomach acid secretion

GLP-1= helps kidneys conserve water

ADH= helps kidneys conserve water

Aldosterone= helps kidneys retain sodium and regulate fluid balance

What are the digestive enzymes in the body and what is the macronutrient they digest and where do they work?

Salivary amylase breaks down starch and carbohydrates and works in the mouth

Pepsin breaks down proteins and works in the stomach

Pancreatic amylase breaks down starch and carbohydrates and works in the small intestine

Trypsin breaks down proteins and peptides and works in the small intestine

Chymotrypsin breaks down proteins and peptides and works in the small intestine

Carboxypeptidase breaks down peptides and works in the small intestine

Enteropeptidase breaks down trypsinogen into trypsin and works in the small intestine

Maltase breaks down maltose into glucose and works in the small intestine

Sucrase breaks down sucrose into glucose and fructose and works in the small intestine

Lactase breaks down lactose into glucose and galactose and works in the small intestine

Peptidases breaks down small peptides into amino acids and works in the small intestine

Pancreatic lipase breaks down triglycerides and fats and works in the small intestine

What are the 4 types of gut bacteria and define them?

Probiotics: Live, beneficial bacteria and yeasts that you consume to help balance your gut microbiome.

Prebiotics: Specialized plant fibers that act as food to nourish and grow your existing good gut bacteria.

Define epigenetics and nutritional genomics.

Epigenetics: Changes in how genes are turned on or off without changing the DNA sequence.

Nutritional genomics: The study of how food and nutrients interact with genes.

What are the carbohydrate and fiber recommendations?

Carbohydrates: 45-65% of total calories 

Fiber: 14g per 1,000 calories

Added sugars: Less than 10% of calories 

What are the 3 monosaccharides?

Glucose, fructose, and galactose

What are the 3 disaccharides and what are they made of?

Sucrose is made from glucose and fructose

Lactose is made from glucose and galactose

Maltose is made from glucose and glucose

Define amylose, amylopectin, and glycogen.

Amylose: Mostly straight, unbranched chain

Amylopectin: Branched chain

Glycogen: Very highly branched

What’s the difference between soluble and insoluble fiber?

Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber does not dissolve in water and instead adds bulk to stool to help move waste through the digestive tract.

What are the carbohydrate digestion enzymes?

1. Mouth

2. Stomach

3. Small intestine

4. Small intestine lining

5. Absorption

What are the functions of insulin and glucagon?

Insulin: Lowers blood glucose, released when blood glucose rises, and encourages glucose uptake and storage

Glucagon: Raise blood glucose, released when blood glucose falls, and encourages the liver to release glucose

What are the criteria for diabetes diagnosis’s?

For a fasting blood glucose test 126 mg/dL or higher

For A1C 6.5% or higher

For 2-hour oral glucose tolerance test 200 mg/dL or higher

For random blood glucose 200 mg/dL or higher with classic symptoms or hyperglycemic crisis

What is the difference between glycemic index and glycemic load?

Glycemic index: How quickly a carbohydrate containing food raises blood glucose compared with a reference food.

Glycemic load: Considers both the GI and the amount of carbohydrate in a serving.

What are the lipid recommendations?

Total Fat: 20-35% of total calories

Saturated fat: Less than 10% of total calories

Trans fat: Keep as low as possible

What are the different types of fatty acids?

Saturated

Unsaturated

MUFA

PUFA

Trans fat 

Omega-3

Omega-6

Define glycerolipids, phospholipids, and cholesterol.

Glycerolipids: Include triglycerides, which consist of glycerol plus three fatty acids and is the main energy storage fat.

Phospholipids: Contain a phosphate containing head and fatty acid tails and is a major component of cell membranes.

Cholesterol: A sterol used in cell membranes and as a starting material for steroid hormones, bile acids, and vitamin D. 

What are the digestive enzymes for lipids?

Lingual Lipase, Gastric Lipase, Pancreatic Lipase,

How are major lipoproteins transported in a fasted state and in a fed state?

Fed state: Chylomicrons are the major carriers of dietary triglycerides

Fasted state: VLDL is a major carrier of liver produced triglycerides

What are the 4 different types of lipoproteins and their characteristics- size and biggest constituent?

Chylomicrons: Carry dietary fat from the intestine and are the largest (biggest constituent is triglycerides)

VLDL: Carry triglycerides made by the liver and are the second largest (biggest constituent is triglycerides)

LDL: Delivers cholesterol to tissues and is the third largest (biggest constituent is cholesterol/ cholesterylesters)

HDL: Helps carry cholesterol back toward the liver and is the smallest (biggest constituent is protein)

What are the non-modifiable and modifiable risk factors for CVD?

Non-modifiable:

1. Age

2. Family history/ genetics

3. Biological sex-related risk differences

Modifiable:

1. Smoking

2. High blood pressure

3. High LDL cholesterol

4. Diabetes 

5. Physical inactivity

6. Diet

7. Excessive alcohol use

8. Other health factors, such as obesity

How do you calculate the protein requirement for someone given their weight?

1. Convert pounds to kilograms: Pounds / 2.2

2. Multiply kilograms by 0.8

What are the 4 levels of a proteins structure and what leads to these conformations?

Primary: peptide bonds connect amino acids

Secondary: hydrogen bonds form between parts of the backbone

Tertiary: interactions between amino acid side chains including hydrophobic interactions, hydrogen bonds, ionic bonds, and disulfide bonds

Quaternary: Interactions between separate polypeptide chains

What’s the difference between complete, incomplete and complementary proteins?

Complete protein: Contains all nine essential amino acids in adequate amounts

Incomplete protein: Low in one or more essential amino acids

Complementary proteins: Two protein sources that provide a better combined balance of essential amino acids

What are all the enzymes that break down proteins?

Pepsin, Trypsim, Chymotrypsin, Elastase, Carboxypeptidase, Aminopeptidase, Dipeptidases, Enteropeptidase

What are the essential amino acids?

1. Histidine

2. Isoleucine

3. Leucine

4. Lysine

5. Methionine

6. Phenylalanine

7. Thereonine

8. Tryptophan

9. Valine

How do transcription and translation work?

Transcription: DNA to mRNA- The cell copies the information in DNA int messenger RNA (mRNA). 

Translation: mRNA to protein- A ribosome reads the mRNA, and transfer RNA (tRNA) brings amino acids to build a protein. 

What are the types of body fat distribution?

Android (apple-shaped): More fat around the abdomen and waist. Associated with greater cardiometabolic risk.

Gynoid (pear-shaped): More fat around the hips and thighs. Associated with lower cardiometabolic risk than abdominal fat distribution.

What are the healthy W-H ratios?

Men: 0.90 or less

Women: 0.85 or less

What are the waist circumference ratios that would put people in the high-risk category?

Men: Greater than 40 inches (102 cm)

Women: Greater than 35 inches (88 cm)

What’s the principle behind the skinfold test?

The principle behind the skinfold test is that a caliper measures the thickness of fat just under the skin at selected body sites.

What is the theory behind the BIA and what can erroneously affect the reading the most?

The theory behind BIA is that a small electrical current can pass through the body and measure resistance to the current and estimate body composition. Dehydration, recent exercise, meals, alcohol, and changes in fluid balance can affect the readings the most.

What are the 5 parts of energy expenditure and their definitions?

1. Basal metabolic rate: Energy needed for basic life functions at rest under strict conditions

2. Resting metabolic rate: Energy used while resting 

3. Thermic effect of food (TEF): Energy used to digest, absorb, and process food

4. Exercise activity thermogenesis: Energy used during planned exercise

5. Non-exercise activity thermogenesis (NEAT): Energy used for everyday movement

What are behavior modification strategies?

1. Goal setting= choose a specific goal

2. Self-monitoring= track your behavior

3. Stimulus control= change your environment to make a behavior easier or harder 

4. Positive reinforcement= reward  a desired behavior

5. Social support= get help from other people 

6. Problem-solving= identify barriers and find solutions

7. SMART (Specific, Measurable, Achievable, Relevant, Time) goals= make goals specific and realistic

8. Relapse prevention= plan how to handle setbacks

9. Shaping= build a behavior gradually

10. Cognitive restructuring= change unhelpful thought patterns