NUTR 2100 Exam 1

Disease Risk Factors

Disease Risk Factors

Exercise

Body Mass

Drug Use

Balanced Diet (fruits/veggies, lean protein, whole grains)

Genetics

Environment

Nutrition

How compounds in foods nourish and affect body functions/health. The levels and functions of nutrients/other compounds in food and the body. How to build nutritious diets

Nutrients

Chemical needed by an organism to live and components within food (not made by body), categorized into 6 classes:

water

carbohydrates: glucose

protein: amino acids

fat: fatty acids

vitamins

minerals

Diet

A pattern of food choices.

Malnutrition

State of health that occurs when body is improperly nourished (under or over-nourishment).

Healthy Diets

Consist of a variety of foods balanced by a moderate intake of each 6 essential nutrients, fiber, and phytochemicals. Aim to prevent malnutrition and prevent nutritional deficiency diseases/chronic diseases.

Functions of Nutrients

Act as building blocks, provide energy, serve as enzymes or “helpers”.

Calorie

Measurements of energy (kcal).

Energy

Contained within chemical bonds in food structures and is released when these bonds are broken by the body to form ATP.

Enzymes

Molecules that accelerate or catalyze a chemical reaction. Many involved in breaking down the foods we eat to release nutrients. Most end in “ase”.

Substrates

The molecules enzymes act on.

Active Site

Location that the substrate physically binds to.

Organic Compound

Compound containing carbon.

Macronutrients

More needed, energy-yielding nutrients:

Carbohydrates (4kcal per g)

Fat (9kcal per g)

Protein (4kcal per g)

Water (0 kcal per g)

Micronutrients

Less needed, non-energy-yielding nutrients:

Vitamins (0kcal per g)

Minerals (0kcal per g)

Functions of Water

Fluid medium in/outside of cells, lubricant, cushion, helps chemical reactions, transports, removes waste.

Phytochemicals

Non-nutrient compounds of vegetal origin that determine color, taste, or other characteristics. Main sources are fruits, vegetables, and whole grains.

Bioactive Foods

Non-essential molecules present in foods that can modulate one or more metabolic processes, promoting health.

Fibers

Non-nutrient, indigestible portion of plant foods, contribute to health.

Balance

Meeting nutritional needs from each food group.

Moderation

Not consuming extreme amounts of a substance.

Variety

Eating different types of foods within each food group.

Energy Requirement

Amount of energy and each nutrient the body needs to maintain a defined level of heath, varies by person.

Recommendations

General calculation of requirements, often food-based, that considers how we absorb nutrients from foods that are available.

Dietary Reference Intakes (DRI)

Intake standards set for nutrients.

Recommended Dietary Allowance (RDA)

Provides optimal function and meets the need of almost the entire population, but some nutrients have not been calculated (males: 38g fiber, females 25g fiber).

Adequate Intake (AI)

Meets needs of a smaller population, prevents deficiency, but doesn’t provide optimal function.

Estimated Average Requirement (EAR)

Meets half of the population’s requirements.

Upper Intake Level (UL)

Highest level of a daily nutrient to show no adverse effects. Not a goal, but an extreme (not calculated for some nutrients).

Chronic Disease Risk Reduction (CDRR)

Takes risk of chronic disease into account and varies depending on individual’s family/medical history.

Acceptable Macronutrients Distribution Ranges (AMDR)

Distribution ranges of recommended intakes, associated with reduced risk of disease.

Carbs: 45-65%

Protein: 10-35%

Fat: 20-35%

Estimated Energy Requirement (EER)

The amount of calories your body needs in a day.

Daily Value (DV)

Nutrition facts reflecting the needs of an “average” person or someone eating 2,000 kcal/day.

Dietary Guidelines

Nutrition-related lifestyle recommendations (food or physical) intended for healthy people across the lifespan in order to promote health and reduce disease risk. Updated every 5 years by nutrition experts, the public, and the government.

Major Guildlines

Follow a healthy pattern

Customize and enjoy nutrient-dense foods that reflect your personal preferences

Focus on meeting food group needs

Limit foods/beverages high in added sugar, saturated fat, sodium, and alcohol (know these limits)

Nutrient Density

Amount of nutrients within a food in relation to food’s weight.

Energy Density

Amount of energy (kcal) within a food in relation to the food’s weight.

Added Sugar Limit

<10% of kcal/day

Saturated Fat Limit

<10% of kcal/day

Sodium Limit

<2300 milligrams/day

Under-consumed Nutrients

Calcium, potassium, fiber, and vitamin D

Average Food Group Requirements

Fruit: 2 cups

Vegetables: 3 cups

Grains: 8oz

Protein: 6 1/2oz

Dairy: 3 cups

Grains

Any food made from wheat, rice, oats, cornmeal, barley, \n or other cereal grain. Contain fiber, vitamin B, complex carbohydrates, protein, and sometimes fat.

Enrichment

Adding nutrients back to a food to return content to original levels after processing.

Fortification

Addition of nutrients above what natural food normally contains.

Whole Grains

Contain the entire kernel of grain (the bran, germ, and endosperm), which is rich in nutrients.

Refined Grains

Grains that have been milled which removes fiber, iron, and B vitamins.

Diary

Milk/milk products that contain calcium; protein, calcium, phosphorus, riboflavin, zinc, potassium, B12. Need vitamin D to absorb calcium.

Meat/Protein

Provides iron, zinc, niacin, thiamin, riboflavin, B6, vitamin E. Better to consume lean protein sources for heart health. Protein found in meat, fish, eggs, soy products, legumes, beans, dairy, and some grains.

Fruits

Fruit or 100% fruit juice; fresh, frozen, canned, whole, cut, pureed, or dried/juiced (may contain sugar). Provide fiber, folate, vitamin A, potassium, and vitamin C.

Vegetables

Can be fresh, cooked, canned, frozen, dried/dehydrated, juiced, cut, whole, mashed; good source of micro nutrients and phytochemicals.

Whole Foods

Food that has not been processed or refined (transformation of raw ingredients into food, or food into other forms). However, processing is not always bad.

Healthy Diet Contents

Variety of fruits & vegetables

At least half your grains are whole grains

Low-fat dairy products

Variety of protein foods

Oils instead of solid fats

Serving Size

FDA stablished amount that is meant to reflect what people customarily consume.

Ingredient List

Lists all ingredients on label in descending order of predominance by weight.

Gastrointestinal (GI) Tract

Series of organs arranged in long tube that works together to process foods.

Consumption

Digestion

Absorption

Metabolization

Distribution

Excretion

Digestive System

Breaks food down to its nutrient components and absorbs/delivers nutrients to bloodstream for distribution.

Esophagus

Stomach

Small Intestine

Colon

Digestion

Extracts and breaks down nutrients into smaller units that can be absorbed into intestinal walls/delivered in bloodstream; mechanical or physical. (mostly in duodenum)

Mastication

Chewing (physical digestion), salivary amylase (chemical digestion)

Peristalsis

The involuntary constriction and relaxation of the muscles of the intestine; stimulated by swallowing.

Stomach

Holds ingested food ~4-6 cups, empties every 2-4 hours, strongest muscles in GI tract, secretes intrinsic factor. Contains gastric lipase and pepsin.

Chyme

Mixture of bolus and gastric juice located in stomach.

Gastrin

Stimulates stomach to release secretions.

Bicarbonate

Mucus; protects stomach from acid and moistens food.

Gastric Acid (HCl)

Unfolds proteins, kills bacteria, and activates pepsin.

Pyloric Sphincter

Empties stomach contents into small intestine.

Small Intestine

16-20 ft long, major digestive site, 3 sections (duodenum, jejunum, and ileum). Mesentery holds blood/lymph vessels that absorb nutrients. Digestive juices: mucus (goblet cells), digestive enzymes (pancreas), hormones, bicarbonate ions (pancreas), and bile (made in liver, stored in gall bladder).

Gastric–inhibitory peptide (GIP)

Made to slow down the stomach secretions and GI mobility.

Secretin

Stimulates pancreatic secretions.

Cholecystokinin (CCK)

Stimulates gall bladder to release bile/pancreatic secretions, slows GI mobility, and reduces food intake.

Accessory Organs

Liver, gall bladder, and pancreas. Food does not actually travel through these organs.

Pancreas

Produces digestive enzymes such as:

Proteases

Lipase

Amylase

Bicarbonate Ions

Absorption

Movement of compounds from GI tract and small intestine lumen into bloodstream. (mostly in jejunum)

Enterocytes

Absorptive cells that line/cover the lumen of the small and large intestines.

Lumen

Open space in the center of the small intestine.

Microvilli

Projections (waves) of the luminal cell membrane that trap nutrients, finish digestion, and begin absorption.

Villi

Projections of the epithelial cell layer/lining of the intestines that is covered with enterocytes; most concentrated in the jejunum.

Mucosal Folds

Folds (plicae) in the epithelial lining of the intestines; most concentrated in the jejunum.

Water-Soluble Nutrients

Monosaccharides, amino acids, minerals, small lipids, B vitamins and vitamin C enter the blood through arteries in the intestines.

Hepatic Portal Vein

Vein that connects the intestines and liver. Oxygenated blood drops off oxygen at the intestines and picks up nutrients for the liver.

Fat-Soluble Nutrients

Larger fats, Fat-soluble vitamins (vitamins A,E,D,K) enter through lymphatic system and bypass the liver straight to larger veins in the chest.

Large Intestine

5-6 feet long, contains the colon, rectum, and tons of good bacteria. Does not have villi so not as much absorption occurs (except for water, vitamin k, sodium, potassium, chloride).

Gut Microbiome

Entirety of bacteria living within intestine (mostly large intestine) of an organism. Probiotics contain good bacteria that makes vitamins, protect against harmful bacteria.

Liver

Makes amino acids, de-toxifies, helps break things down, stores vitamins, forms lymphatic system, forms bile, and forms blood clotting materials.

Cholestasis

Inability to make bile, and as a result, digest fat.

Malabsorption

Inability to absorb something.

Gastroesophageal Reflux Disease (GERD)

AKA heart burn, when stomach contents are pushed up into the esophagus.

Inflammatory Bowel Disease (IBD)

Group of diseases that causes intestinal inflammation/swelling. Damages intestinal epithelium and disrupts digestion/absorption.