nutrition and dietary fuels

define dietary reference intake

amount of nutrients needed for normal growth, and prevent deficiencies in consideration of long-term average daily nutrient intake. Has upper limit on consumption

define recommended dietary allowance

amount needed to meet nutritional requirements for 97% or greater

define estimated energy requirement

food intake needed to maintain energy balance

calories in=calories expended

define calorie

amount of energy needed to raise the temperature of 1g of water 1 degree C

define total energy expenditure

kcal spent in 24hrs on resting metabolic rate, physical activity, diet-induced thermogenesis, and thermogenesis

identify key macronutrients and the energy provided by them

Fats=9kcal/g

carbohydrates=4kcal/g

protein=4kcal/g

list sources for fats and the amount that should be consumed daily

Saturated (mono/poly) in dairy, meats, coconut/palm oil, nuts, fish. <10% total calories

different type of fatty acids 

trans

saturated

monosaturated

polyunsaturated w-6, like linoleic acid

polyunsaturated w-3 like DHA

which fatty acids are essential

polyunsaturated fatty acids

w-6 and w-3

what is the difference between simple and complex carbohydrates

simple: mono/disaccharides. easily digested, enter body quickly, added/naturally occurring

complex: polysaccharides, longer to digest, slower release of glucose, refined/unrefined

what is the difference between complex sugars and fiber

complex sugars: oligo/polysaccharides, glucose polymers, starch, glycogen, dietary fiber. food often contain fiber/vitamins/minerals

Fiber: nondigestible, non-starch carbs from plants, feel full after meals

what is the difference between glycemic response, glycemic index, and glycemic load

Glycemic response: how quickly a food impacts blood glucose levels

Glycemic index: ranking of carb containing foods (1-100) based on glycemic response. increase sense of fullness after meal

Glycemic load: account for amount of carb in food and glycemic index

why is it important to consume protein

contain essential amino acids, if low carb is present amino acids were used for glucose production

can result in protein-energy malnutrition

what is the difference between complete and incomplete protein

complete: contain all 9 essential amino acids, can be easily digested, in meat/chicken/milk/fish

incomplete: don’t contain all essential amino acids, plant derived, need to eat combinations to get all essential amino acids

compare and contrast protein-energy malnutrition disorders

Kwashiorkor: greater loss of proteins than calories, in children under 1, limited metabolism of fat, prominent edema (lack of albumin)

Marasmus: loss of calories greater than loss of protein, in children at weaning, no edema, loss of muscle and fat

Cachexia: wasting of muscle mass/protein, associated with disease, doesn’t respond to dietary treatment

what are the four different types of metabolic pathways

oxidation of fuel: convert food/fuel into energy (ATP)

fuel storage: when excess nutrients are available and used to store them for later

biosynthetic pathways: synthesize macromolecules the body needed

detoxification/waste-disposal: removal of chemicals which have no nutritional value and are of no use in the body

what are different types of factors that influence the direction of a metabolic pathway

removal of products

consumption of by products of reactions by other processes like hydrolysis of pyrophosphate (PPi)

NAD/NADH

what are the four DRI (dietary reference intake) components

Estimated average requirement

recommended dietary allowance

adequate intake

tolerable upper intake level

list sources of carbohydrates and amount that should be consumed daily

Simple (mono/disaccharides) and complex (poly), in milk, fruit, refined grains (white flour/rice) and unrefined whole grains (brown rice/whole wheat) 130g/day

sources of proteins and amount that should be consumed daily

meat, chicken, milk, fish, plant-derived

0.8%g/kg body weight

what is trans fatty acid effect on cardiovascular health

increase LDL, decrease HDL. increases incidence of coronary heart disease

what is saturated fatty acid effect on cardiovascular health

increase LDL, little effect on HDL

increases incidence of coronary heart disease; may increase risk of prostate/colon cancer

what is monosaturated fatty acid effects on cardiovascular health

decrease LDL, maintain/increase HDL

decreases incidence of coronary heart disease

what is polyunsaturated w-6 fatty acid effect on cardiovascular health

decrease LDL and HDL

provides arachidonic acid=important precursor of prostaglandins and leukotrienes

decrease incidence of coronary heart disease

what is polyunsaturated w-3 fatty acid effect on cardiovascular health

little effect on LDL/HDL.

suppress cardiac arrhythmias, reduce serum triacylglycerols/thrombosis tendency, lower blood pressure, reduce inflammation

decrease incidence of coronary heart disease and risk of sudden cardiac death

which is considered “healthy” cholesterol, high-density lipoprotein (HDL) or low density lipoprotein (LDL)

high density lipoprotein is considered “healthy/good” cholesterol

what are the two types of fibers

soluble: digested by gut bacterial to SCFAs, lower cholesterol, like pectin

insoluble: promotes bowel movements, decrease cholesterol, like cellulose

what are the low and high levels of glycemic index

low: <55,

high: >70

what are the levels of glycemic load and types of food of each

Low: <10, in apples, kidney beans, lentils, skim, milk, carrots

Med: 11-19, in brown rice, oatmeal, whole grain bread

High: 20+, in baked potato, fries, sodas, candy, and white rice

what is the difference between catabolic and anabolic metabolic pathways

catabolic: break down larger molecules into smaller ones produce energy (ATP)

anabolic: make larger molecules from smaller ones: requires ATP