Food and Nutrition Midterm

How do hunger and appetite differ in the way they influence our desire to eat?

Hunger is a physiological need for food, often characterized by physical sensations such as stomach growling. Appetite, on the other hand, is more psychological and reflects our desire to eat based on external factors or emotional cues.

What is satiety?

Satiety is the feeling of fullness or satisfaction that occurs after eating, signaling to the body that it has received enough food and reducing the desire to eat.

What’s the difference between macronutrients and macronutrients?

Macronutrients refer to the three essential nutrients—carbohydrates, proteins, and fats—that provide energy and support bodily functions. Micronutrients, in contrast, include vitamins and minerals that are required in smaller amounts for various metabolic processes.

What’s the difference between essential and non-essential nutrients?

Essential nutrients are those that the body cannot produce on its own, thus must be obtained through diet, while non-essential nutrients can be synthesized by the body, even if not consumed through food.

What are the sources and functions of carbohydrates, lipids, and proteins? How many

kcal/gram do they each contain?

Carbohydrates and proteins each provide 4 kcal/gram, while lipids provide 9 kcal/gram. Carbohydrates are primarily sourced from grains, fruits, and vegetables; lipids from oils, nuts, and animal fats; and proteins from meat, dairy, and legumes.

Calculate the total kilocalories in a food that has 45 grams of carbohydrate, 12 grams of

protein, and 20 grams of fat. Then calculate the percent of total kilocalories coming from each

nutrient

To calculate total kilocalories, use the formula: (45g carbohydrates × 4 kcal/g) + (12g protein × 4 kcal/g) + (20g fat × 9 kcal/g). The percent from each nutrient is calculated by dividing the kcal from each nutrient by the total kcal and multiplying by 100.

What does nutrient density mean and why is it important?

Nutrient density refers to the proportion of essential nutrients a food provides relative to its energy content. It is important because foods with high nutrient density provide more vitamins and minerals per calorie, promoting better health.

What is the definition of food insecure?

Food insecurity refers to the lack of consistent access to enough food for an active, healthy life. It encompasses limited or uncertain availability of nutritionally adequate food, which can lead to negative health outcomes. Food insecurity can result from factors such as financial constraints, limited resources, and lack of access to healthy food options, affecting individuals and families' overall well-being.

Name two types of malnutrition

Malnutrition can be categorized into undernutrition, which includes stunting, wasting, and deficiencies in essential nutrients, and overnutrition, which involves excessive intake of calories or nutrients leading to obesity or related health issues.

What is the primary cause of undernutrition?

The primary cause of undernutrition is inadequate intake of calories and essential nutrients due to factors such as poverty, food insecurity, or illness, preventing the body from receiving the necessary sustenance for growth and health.

At which stages of the life cycle is undernutrition especially damaging?

Undernutrition is especially damaging during critical stages of the life cycle, including infancy, early childhood, and pregnancy, as these periods require adequate nutrition for optimal growth and development.

Name two food assistance programs in the United States.

Two major food assistance programs in the United States are the Supplemental Nutrition Assistance Program (SNAP) and the Women, Infants, and Children (WIC) program, both aimed at providing nutritional support to low-income individuals and families.

What factors influence the presence of poverty, hunger, and malnutrition?

Several factors influence the presence of poverty, hunger, and malnutrition, including economic instability, lack of education, inadequate access to healthcare, social inequalities, and environmental issues. These elements can exacerbate food insecurity and hinder individuals' ability to obtain sufficient and nutritious food.

What is the difference between situational and generational poverty?

Situational poverty is temporary and often results from a specific crisis, such as job loss or natural disaster, whereas generational poverty refers to a cycle of poverty that persists across multiple generations due to systemic barriers and lack of resources.

How have war and declines in natural resources contributed to malnutrition in developing

countries?

War disrupts food production and distribution, while declines in natural resources limit agricultural productivity. Together, these factors worsen food scarcity and lead to increased malnutrition rates in affected populations.

During childhood, when is the period when undernutrition is most impactful?

The period when undernutrition is most impactful during childhood is from conception to the age of two, known as the "first 1,000 days." This critical time affects physical growth and cognitive development.

What is metabolism? How does it relate to catabolism and anabolism?

Metabolism is the set of life-sustaining chemical reactions that convert food into energy. It includes catabolism, which breaks down molecules to release energy, and anabolism, which uses energy to build complex molecules.

What is the difference between mechanical and chemical digestion? Can you think of

examples of each? Where do each occur?

Mechanical digestion involves the physical breakdown of food into smaller pieces, such as chewing and churning in the stomach, while chemical digestion involves enzymatic breakdown of food substances into their molecular components, occurring mainly in the stomach and small intestine

What is the difference between digestion and absorption? Where do each occur

Digestion is the process of breaking down food into smaller molecules, occurring in the mouth, stomach, and small intestine, while absorption is the process of taking those molecules into the bloodstream, primarily occurring in the small intestine

Identify key organs of the digestive system

The key organs of the digestive system include the mouth, esophagus, stomach, small intestine, large intestine, liver, pancreas, and gallbladder. Each organ plays a vital role in the process of digestion and absorption

What are functions of HCl in the stomach?

Hydrochloric acid (HCl) in the stomach helps to break down food, activates digestive enzymes such as pepsin, and provides an acidic environment that aids in killing harmful bacteria.

What is the role of bicarbonate in the small intestine?

Bicarbonate in the small intestine neutralizes stomach acid, creating a suitable pH for digestive enzymes to function effectively, and it aids in the digestion of nutrients.

What happens in the small intestine? What is the lining of the small intestine like?

In the small intestine, digestion is completed and nutrients are absorbed. The lining is covered in villi and microvilli, which increase the surface area for absorption.

What is bile? Where is it made? What does it do? What is the role of the gallbladder?

Bile is a digestive fluid produced by the liver that helps in the emulsification of fats, facilitating their digestion and absorption. The gallbladder stores and concentrates bile until it is needed in the small intestine.

What is the role of the pancreas in digestion? What is the role of the pancreas in blood

glucose regulation?

The pancreas produces digestive enzymes that help break down carbohydrates, proteins, and fats in the small intestine. Additionally, it secretes insulin and glucagon to regulate blood glucose levels.

What is the function of the large intestine?

The large intestine absorbs water and electrolytes from indigestible food matter and compacts waste into feces for elimination. It also hosts beneficial bacteria that aid in fermentation.

What is the microbiome? What does it do?

The microbiome refers to the community of microorganisms living in and on the human body. It plays a crucial role in digestion, immune function, and overall health by breaking down complex carbohydrates and synthesizing essential nutrients.

Where are carbohydrates, lipids, and proteins stored?

Carbohydrates are primarily stored as glycogen in the liver and muscles, lipids are stored in adipose tissue, and proteins are not stored in a specific form but are distributed throughout the body for use as needed.

Compare the different diseases affecting the GI tract. What are they symptoms? What are

some treatment options?

Diseases affecting the GI tract include conditions like Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS). Symptoms can range from abdominal pain, diarrhea, and fatigue, to more serious issues like weight loss and anemia. Treatment options vary but may include dietary adjustments, medications like anti-inflammatories, and in severe cases, surgery.

What are the differences between monosaccharides, disaccharides, and polysaccharides?

Monosaccharides are single sugar molecules, disaccharides consist of two monosaccharides linked together, and polysaccharides are long chains of monosaccharides. These carbohydrates vary in complexity and function, affecting energy storage and metabolic processes.

What are simple versus complex carbohydrates?

Simple carbohydrates consist of one or two sugar molecules, providing quick energy sources, while complex carbohydrates are made up of longer chains, offering sustained energy and additional nutrients due to their fiber content.

How are whole grains different from processed (refined) grains?

Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, while processed grains have been stripped of the bran and germ, resulting in a loss of fiber and nutrients.

What is dietary fiber?

Dietary fiber is a type of carbohydrate found in plant foods that is not digested by the body. It aids in digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness.

What are some of the functions of carbohydrate in the body?

Carbohydrates provide energy for bodily functions, support metabolism, and help in the storage of fats. They also play a role in the functioning of the central nervous system and contribute to overall cellular health.

Compare and contrast the two key hormones used to regulate blood sugar levels, insulin

and glucagon. Identify the organ where the hormones are produced. What causes the body to

release more of each hormone? What happens in the body in response to increased release of

each hormone?

Insulin and glucagon are hormones produced by the pancreas that regulate blood sugar levels. Insulin lowers blood sugar by facilitating glucose uptake into cells, while glucagon raises blood sugar by stimulating the liver to release stored glucose. Insulin is released in response to high blood sugar, while glucagon is released when blood sugar levels are low.

Which two tissues in the body store extra blood glucose as glycogen? What tissue in the

body can breakdown its stored glycogen to glucose and then release that glucose back into

the blood?

The two tissues that store extra blood glucose as glycogen are the liver and skeletal muscle. The liver is the tissue that can break down its stored glycogen to glucose and release it back into the blood.

What is the main purpose of carbohydrates in the body?

The main purpose of carbohydrates in the body is to provide energy for various bodily functions. They also play a crucial role in metabolism and the maintenance of cellular health.

What are some similarities and differences between the following:

- saturated vs. unsaturated fatty acids

- omega 3 vs. omega 6 fatty acids

- linolenic vs. linoleic fatty acids

- cis fatty acids vs. trans fatty acids

Both saturated and unsaturated fatty acids are types of fats; saturated fats contain no double bonds between carbon atoms, while unsaturated fats have one or more double bonds. Omega-3 fatty acids are typically beneficial for heart health, whereas omega-6 fatty acids are more common in diets but can promote inflammation when consumed in excess. Linolenic fatty acids (omega-3) are essential, while linoleic fatty acids (omega-6) are also essential but have different roles in the body. Cis fatty acids have hydrogen atoms on the same side of the double bond, while trans fatty acids have them on opposite sides, affecting their health implications.

Is cholesterol an essential nutrient? Discuss why or why not? What are some food sources of

cholesterol? (Cholesterol is only in animal-based foods.)

Cholesterol is not considered an essential nutrient because the body can synthesize it from other substances. It plays a vital role in cell membrane structure and hormone production, and food sources include eggs, meat, and dairy products.

What are the functions of lipids in the body?

Lipids serve several important functions in the body, including energy storage, insulation, and protection for organs. They also play a critical role in cell membrane structure and the absorption of fat-soluble vitamins.

Triglycerides, cholesterol, and fat-soluble nutrients are packaged into lipoprotein to transport

fats and fat-soluble molecules throughout the body. Why would you not find lipoproteins in

foods?

Lipoproteins are not found in foods because they are formed in the body for the transport of lipids and fat-soluble nutrients through the bloodstream, not present in food sources.

List major risk factors for heart disease.

Major risk factors for heart disease include high blood pressure, high cholesterol levels, smoking, obesity, physical inactivity, and diabetes. These factors can increase the likelihood of developing cardiovascular conditions.

Explain why LDL is sometimes called “bad cholesterol” and HDL is called “good cholesterol.”

LDL, or low-density lipoprotein, is often referred to as "bad cholesterol" because it can lead to the buildup of plaque in arteries, increasing the risk of cardiovascular disease. In contrast, HDL, or high-density lipoprotein, is known as "good cholesterol" because it helps remove cholesterol from the bloodstream and transport it to the liver for excretion.

What are the recommendations for fat intake?

Recommendations for fat intake suggest that fats should comprise 20-35% of total daily calories, emphasizing healthy fats from sources like avocados, nuts, and olive oil while minimizing saturated and trans fats.

How many amino acids are essential? non-essential? Are both essential and non-essential

amino acids in our food?

Essential amino acids are nine that our body cannot synthesize, while non-essential amino acids are eleven that can be produced by the body. Both types are present in various food sources, contributing to overall protein quality.

Describe denaturation of proteins.

Denaturation of proteins is the process in which proteins lose their three-dimensional structure due to external stressors such as heat, pH changes, or chemical agents, resulting in the loss of their biological function.

What are some of the major roles of protein in the body?

Proteins play crucial roles in the body, including building and repairing tissues, serving as enzymes and hormones, and supporting immune function. They are also important for transporting molecules and maintaining fluid balance.

What is an enzyme?

An enzyme is a biological catalyst that accelerates chemical reactions in living organisms, typically by lowering the activation energy required for the reaction to occur. Enzymes are essential for various metabolic processes and are highly specific to their substrates.

What are the recommendations for protein intake?

The recommendations for protein intake vary based on age, sex, and physical activity levels, but generally suggest that adults should consume about 10-35% of their total daily calories from protein, equating to approximately 46 grams per day for women and 56 grams for men.

Sarah, a college freshman, is maintaining her weight at 132 pounds (60 kg) and eats about

110 grams of protein per day and 2400 kcalories. Calculate her RDA for protein. Calculate the

percent of kcalories she consumed from protein. Did Sarah meet her protein needs?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, which for Sarah is approximately 48 grams per day. To find the percent of kcalories from protein, calculate the calories from protein by multiplying grams of protein by 4 kcal/gram: 110 grams x 4 = 440 kcal. To find the percent of total kcalories, divide by her total intake: (440 kcal / 2400 kcal) x 100 = 18.33%. Sarah exceeded her protein needs.

What determines the quality of a protein? What are some examples of high-quality and low-

quality protein sources?

The quality of a protein is determined by its amino acid composition and digestibility. High-quality proteins, such as those from animal sources like meat, eggs, and dairy, contain all essential amino acids in adequate amounts, while low-quality proteins, found in many plant sources like beans and grains, may lack one or more essential amino acids.

How is protein related to immune function?

Protein plays a crucial role in immune function by aiding the production of antibodies and signaling molecules. Adequate protein intake supports the maintenance of a healthy immune system, helping the body to effectively respond to infections.

How is protein related to food allergies? If a person has a food allergy, what are they allergic

to?

Proteins in certain foods can trigger allergic reactions in sensitive individuals. In food allergies, the immune system mistakenly identifies specific proteins as harmful, leading to symptoms ranging from mild to severe.

What are some potential benefits of vegetarian or more plant-based diets? What are some

potential risks?

Vegetarian or plant-based diets can offer various benefits, including lower risks of chronic diseases, improved heart health, and better weight management. However, potential risks may include deficiencies in protein, iron, vitamin B12, and omega-3 fatty acids, which are more readily available in animal sources.

List the three categories of total energy expenditure (TEE) and typical distribution from each

Total energy expenditure (TEE) includes basal metabolic rate (BMR), physical activity level (PAL), and thermic effect of food (TEF), with typical distributions being approximately 60-75% BMR, 15-30% PAL, and 5-10% TEF.

What factors or characteristics can raise or lower basal metabolic rate (BMR)? ....Thermic

Effect of Food?....Physical Activity Level?

Factors such as age, sex, body composition, hormonal levels, and genetic predisposition can influence basal metabolic rate (BMR). Additionally, the thermic effect of food (TEF) and physical activity level (PAL) also affect overall energy expenditure.

Why is BMI not a perfect indicator of health risks? What other methods can be used to measure

body composition?

BMI doesn't account for factors like muscle mass, distribution of fat, and overall body composition. Other methods include waist circumference, body fat percentage measurements, and more advanced techniques like DEXA scans.

How does body fat distribution affect risk of chronic disease?

Body fat distribution significantly influences the risk of chronic diseases, with excess abdominal or visceral fat being associated with higher risks for conditions such as cardiovascular disease and type 2 diabetes. In contrast, subcutaneous fat is often considered to have a lower risk profile.

What is a reasonable weight loss goal per week, and what is this based on?

A reasonable weight loss goal is typically 1 to 2 pounds per week, based on creating a calorie deficit of 500 to 1000 calories per day through diet and exercise.

What is weight bias? What are the negative consequences of weight bias?

Weight bias refers to negative attitudes and stereotypes towards individuals based on their weight, which can lead to discrimination and stigma. The consequences include mental health issues, reduced self-esteem, and barriers to accessing healthcare.

How do social pressures and beauty standards affect risk of eating disorders?

Social pressures and beauty standards can significantly influence the development of eating disorders by promoting unrealistic body ideals. This can lead to negative body image, increased dieting behaviors, and harmful eating patterns.

Which populations are at greater risk for eating disorders? Is it the same for all eating

disorders?

Eating disorders are more prevalent among certain populations, including young women, athletes, and those with a family history of these conditions. However, not all disorders affect these groups equally, as different eating disorders can arise in diverse demographics.

Compare and contrast the diagnostic criteria for anorexia nervosa, bulimia nervosa, and binge

eating disorder.

Anorexia nervosa is characterized by severe weight loss and an intense fear of gaining weight, while bulimia nervosa involves episodes of binge eating followed by compensatory behaviors like vomiting. Binge eating disorder differs as it includes episodes of binge eating without compensatory behaviors, often leading to emotional distress.

Compare and contrast the treatment for anorexia nervosa, bulimia nervosa, and binge eating

disorder.

Treatment for anorexia nervosa often focuses on weight restoration and nutritional rehabilitation, while bulimia nervosa treatment includes psychotherapy and nutritional counseling to address binge-purge cycles. Binge eating disorder treatment may involve therapy, lifestyle changes, and sometimes medication to help regulate eating patterns and address emotional issues.

How can anorexia nervosa affect osteoporosis, basal metabolic rate, menstruation, and heart

beat?

Anorexia nervosa can lead to osteoporosis due to decreased bone density from inadequate nutrition. It also results in a lowered basal metabolic rate, irregular menstruation or amenorrhea, and potentially dangerous heart rate fluctuations, increasing the risk of cardiac complications.

If you suspect that a friend has an eating order, what should you do?

It's important to approach the situation sensitively by expressing concern and offering support. Encourage them to seek professional help from a healthcare provider or counselor experienced in treating eating disorders.