Nutrition NDFS 100 Exam 1 BYU

Identify ways that nutrition affects health

4 leading causes of death are directly related to health:

hear disease, cancer, strokes, diabetes

Others related to health: dental and bone diseases

essential nutrients

nutrients body cannot make itself

6 major essential nutrients

Carbohydrates

protein

fat

vitamins

minerals

water

Carbohydrates role in body

-4cal/g

-energy-yielding nutrient

-2 groups: simple & complex

Simple: sugars Complex: starch & dietary fiber

-energy used first to fuel muscles and brain

-(45-65% of calories should come from carbohydrates

-sources: grain products such as breads, cereals, pasta and rice as well as fruits and vegetables

What does SOLUBLE fiber (a carbohydrate) do?

-fruits, legumes, nuts, seeds, brown rice, oats, barley, rice brans

-lowers blood cholesterol and helps to control blood sugar levels while providing very little energy

What does INSOLUBLE fiber (a carbohydrate) do?

-wheat & corn bran, whole grain breads and cereals, vegetables, fruit skins, nuts

-don't provide any calories

-helps alleviate digestive disorders like constipation or diverticulitis and may prevent colon cancer

Proteins role in the body

-4cal/g

-broken down into amino acids by the digestive system

-amino acids are then used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones

-adequate protein intake is important for healthy immune system

-Because protein is a source of calories it will be used for energy if not enough carbohydrate is available

-sources: animal products-meat, fish, poultry, milk, cheese, eggs. vegetable sources-legumes(beans, lentils, dried peas, nuts) and seeds

Fat's role in the body

-9 kcal/g

-energy-yielding nutrient

-includes mixture of saturated and unsaturated fats

-Higher in saturated fat: animal-based foods- meats and milk products

-higher in unsaturated fats: vegetable oils

-Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones

-no more than 30% calories as fat

-no more than 10% calories as unsaturated fat

Vitamins role in body

-REGULATE chemical reactions in the body

-13 vitamins

-most vitamins cannot be made in body, so we must obtain them through the diet

-not a source of energy

-best consumed through a varied diet rather than as a supplement bc there is little chance of taking too high a dose

Minerals role in body

-REGULATOR

-assist in all body processes

-components of foods that are involved in many body functions

-ex: calcium & magnesium important for bone structure

-ex: iron needed for red blood cells to transport oxygen

-not a source of energy

-best obtained through a varied diet rather than supplements

Water's role in body

-vital nutrient for good health

-body cells cannot function without water

-most of our body weight (60-70%) is made up of water

-helps control body temperature, carries nutrients and waste products from cells, and is needed for our cells to function

-recommended that adults drink 8 glasses of fluid daily (or more)

-fluid does not have to be water alone - it can be obtained from juice, milk, soup & foods high in water such as fruits & vegetables

-caffeine-containing beverages don't count bc caffeine is diuretic, making us lose water

-water hydrates out bodies without extra calories

caloric values of energy-yielding nutrients and alcohol

carbohydrate: 4 cal/g

Fat(lipid): 9 cal/g

protein: 4 cal/g

Alcohol: 7 cal/g

5 components of a nutritious diet

ABCMV

adequacy

balance

calorie control

moderation

variety

Adequacy

providing ENOUGH of all essential nutrients, fiber & energy in amounts sufficient to maintain health & body weight

Balance

The foods in a diet should not overemphasize one nutrient or food type at the expense of another. (IE don't just each protein/meat).

-variety

Calorie Control

-diet should provide the right amount of calories

-control energy intake

-No more no less.

-2400 calories a day is the important number to remember

moderation

-limiting food

-Foods do not provide too much fat, salt, sugar, or any other unwanted constituents

variety

-providing a wide selection of foods

-more likely to be adequate in nutrients

-some food better sources of nutrients than others

use knowledge of the scientific method to find and recognize credible sources of information

-Look for titles such as Registered Dietician Nutritionist vs MD vs "Nutritionist".

-Be able to ID the control and whether or not an experiment is subjective or objective.

-Subjective-Depends on the interpretation/person. Objective-a number or a measurable result.

Stages of behavior change

precontemplation

contemplation

preparation

action

maintenance

adoption/moving on

precontemplation

This is where the person doesn't think there is a problem. For example if I am currently eating fast food and ice cream every day without believing this will negatively affect my health.

contemplation

Realizing a change needs to be made. Weighing pros and cons of changing/not changing. Making a commitment to one day change

preparation

planning. Setting goals, and then putting them into action

action

Committing time and energy to making the change. Following the plan made to change

maintenance

The efforts made into making the change a permanent part of everyday life. This includes persevering through lapses and helping others change as well

adoption/ moving on

Former behavior is gone and new behavior is now routine. This is after months and years without lapsing into old habits/behaviors

conversion equivalents

DRI

Dietary Reference Intake. This is a set of lists with the intake of vitamins, minerals, carbs, fiber, lipids, water, protein, and energy for a healthy person.

RDA

Recommended Daily Allowance. The average daily nutrient intake level that meets the needs of 97-98 percent of healthy people in a certain life stage and gender group.

AI

Adequate Intakes: The recommended average daily nutrient intake level of healthy people in a certain life stage and gender group. This is typically used when data is insufficient for an RDA to be established.

UL

Tolerable Upper Intake Levels. The highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals in a certain life stage and gender group. IE highest amount that can be safely consumed before causing problems.

EAR

Estimated Average Requirements. The average daily nutrient intake estimated to meet the needs of half of the individuals in a particular life stage and gender group. Used in research and policy making and is the basis upon which RDA values are set.

AMDR

Acceptable Macronutrient Distribution Range: Values for carbohydrates, fat, and protein as percentages of total caloric intake. Sufficient to provide energy and nutrients while minimizing the risk of chronic disease and heart disease. 45-65% of calories from carbs. 20-35% from fat. 10-35% from protein.

Purposes of Dietary Guidelines for Americans (DGA) and the benefits of these recommendations

-Purposes: achieve/maintain body weight, nutrient density, reduce disease

-Benefits: Health, Longevity, Economic (medical)

-Exclude from diet: sodium, saturated and trans fat, added sugars.

recommended amount of fruit for 2400 calorie level

2 cups

recommended amount of veggies for 2400 calorie level

3 C

recommended amount of Grain for 2400 cal level

8 oz

recommended amount of protein foods for 2400 cal level

6 1/2 oz

recommended amount of milk/milk product for 2400 cal level

3 C

recommended amount of oils for 2400 calorie level

7 tsp

I C fruit =

1 C of fresh, frozen, cooked, or canned fruit

1/2 C of dried fruit

1 C of 100% fruit juice

-does not give you fiber

fruit contributes:

folate, vit A & C, potassium, fiber

1 C veg =

1C of raw or cooked veggies

1C of cooked legumes

1C veggie juice

2 C raw leafy greens

Vegetables contribute:

folate, vit A, C, K & E, and fiber

1 oz grains =

1 slice bread

1/2 C cooked rice, pasta or cereal

1 oz of dry pasta or rice

1 C of ready to eat cereal flakes

3 C of popped popcorn

Grains contribute:

folate, riboflavin, thiamin, iron, magnesium, fiber

1 oz protein foods =

1 oz cooked lean meat, poultry, seafood

1 egg

1/4 C of cooked legumes or tofu

1 tbs peanut butter

1/2 oz nuts or seeds

protein foods contribute:

protein, iron, b12, b6, magnesium, potassium, zinc

legumes are:

-like meat, except they have fiber

-like vegetables, except they have protein

1C milk or milk products =

1 C of milk, yogurt, or fortified soy milk

1 1/2 oz of natural cheese

2 oz of processed cheese

milk and milk products contribute:

protein, b12, calcium, vit A & D, riboflavin

1 tsp of oil =

1 tsp veg oil

1 tsp soft margarine

1 tbs low fat mayo

2 tbs light salad dressing

oils contribute:

-not a food group

vit E and essential fatty acids

fiber:

fruits, veggies, grains

iron:

protein and grains

protein:

protein and dairy

Calcium:

dairy

vit A & C:

fruits and veggies

High in=

>20%

Good Source =

10-19%

free=

none or trivial amount

fat free =

<.5g/serving

calorie free =

<5cal/s

Sodium Free =

<5mg/s

Digestive System

Mouth

*Salivary Glands

Tongue

Pharynx & Esophagus

Stomach

Small Intestine

*liver

*gallbladder

*bile duct

*pancreatic duct

*pancreas

Large Intestine(colon)

Rectum

Anus

*kidney

*bladder

*=accessory organ

Mouth:

chews and mixes food with saliva

Esophagus:

passes food to stomach

Stomach

-mechanical and chemical digestion

-adds acid enzymes and fluid

-churns, mixes and grinds food to liquid mass

Small Intestine

-Secretes enzymes that digest carbohydrate, fat and protein

-absorbs nutrients into blood and lymph

-vitamins, minerals, and water are absorbed without further breakdown

-most of digestion and absorption occurs here

cells lining intestine absorb nutrients into blood & lymph

Products of Digestion

(small intestine)

protein: amino acids

carbohydrates: simple sugars

lipids: fatty acids, cholesterol

Large Intestine (colon)

-absorb water, vitamins & minerals

-digests fiber

-good bacteria in colon

-passes waste and some water to the rectum

rectum

-stores waste prior to elimination

anus

-holds rectum closed

-opens to allow elimination

*Kidney

gets everything that is left

*salivary glands

starch and fat digesting enzymes

*liver

manufactures bile, which facilitates digestions of fats

*gallbladder

stores bile until needed

*bile duct

carries bile between gallbladder and small intestine

*pancreatic duct

conducts pancreatic juice into small intestine

*pancreas

-secretes bicarbon to neutralize stomach acid that enters small intestine

-manufactures enzymes to digest all energy-yielding nutrients

Peristalsis

-mechanical aspect

-as the circular and longitudinal muscles tighten and relax, the food moves ahead of the constriction. Seen in the esophagus, stomach, and small intestine

-wavelike muscular squeezing of the esophagus, stomach & small intestine that pushes their contents along

villi & microvilli

-in small intestine

-helps with absorption of nutrients which are then transported to the body's cells

-products of carbs and proteins are transported to the liver

storage of nutrients

-carbohydrates: LIMITED storage capacity (glycogen)

-proteins: NOT stored (stored as fat)

-Fats: UNLIMITED storage capacity: all excess macronutrients (carb and protein) are stored as fat

-vitamins and minerals: some can be stored

chemical aspects

mouth

stomach

small intestine

microbiota

-digestive tract bacteria

-mix of microbial species of a community

-breaks down remnants of food (food not digested in small intestine) in the colon

-harvest energy from undigested food substances and use it to sustain themselves

Possible Health benefits of alcohol

-reduced risks of heart attacks, strokes, diabetes

-improved blood lipids, blood clotting factors

-mental acuity

-EPIDEMIOLOGIC - CORRELATIONS ONLY

Negative effects of alcohol

-Interferes with nutrient absorption and is a psychoactive drug.

-DISPLACES food intake

-Heart disease, cancer, diabetes, fatty liver and liver disease, excess energy- obesity, increase nutrient needs, interferes with metabolism, accidents, violence

-Upon exposure to alcohol, the liver speeds up its synthesis of fatty acids

(fatty liver= cirrhosis)

fructose

-fruit sugar

-monosaccharide

-made by rearranging atoms n glucose molecules

-most consumed in sweet beverages, desserts, and other foods

glucose

-single sugar used in both plant animal tissues for energy

-sometimes known as blood sugar

-starch, glycogen, cellulose

cellulose

fiber

galactose

-monosaccharide

-part of disaccharide lactose

-digested into glucose by liver

high fructose corn syrup

-made by adding enzymes to cornstarch to convert a portion of its glucose molecules into fructose

components of monosaccharides

-simple sugars (fructose, glucose, galactose)

-single sugars

components of disaccharides

-compound sugars

-lactose (milk sugar) = galactose+glucose

-maltose (malt sugar) = 2 glucose molecules

-sucrose (table, beet, cane sugar, simply sugar) = glucose + fructose

When you eat disaccharides can your body absorb them directly into the blood?

no. unlike monosaccharides you must digest them first

-enzymes in intestinal cells split disaccharides and separate monosaccharides

components of polysaccharides

-complex sugars (glycogen, cellulose, starch)

starch

a plant polysaccharide composed of glucose.

-after cooked: highly digestible

-raw: resists digestion

glycogen

-polysaccharide

-good for storage

-made and stored by liver and muscle tissues of human beings and animals as a storage form of glucose

-not a complex carb in food

fibers

-indigestible parts of plant foods

-non-starch polysaccharides

-cellulose, hemicelluloses, pectins, gums, mucilages, and a few non-polysaccharides

How do plants for glucose?

combine carbon dioxide, water and the sun's energy which can be stored as the polysaccharide starch