Nutrition 2 Review

Monosaccharides

• One sugar unit

• Glucose

• Fructose

• Galactose

Disaccharides

• Pairs of monosaccharides

• Maltose

• Sucrose

• Lactose

Digestion of Carbs

Mouth: Salivary amylase breaks down starch

Stomach: Carb digestion occurs

Small Intestine: Pancreas releases amylase, breaks down starches into disaccharides

Large Intestine: Fiber passes through unabsorbed

Digestion of Fats

Mouth: Chewing breaks food down into smaller pieces

Stomach: Peristalsis occurs to mix food and separate fat

Digestion of Protein

Mouth: Chewing breaks down food

Stomach: Acid denaturation occurs

Small Intestine: Pancreatic enzymes activate trypsinogen and trypsin

Whole Grains

Contain the whole kernel including…

• Bran

• Germ

• Endosperm

Refined Grains

Processed to remove coarse parts (bran and germ), which removes fiber and some vitamins and minerals

• Contain endosperm only

Fiber

• Not digestible

• Can be soluble and insoluble

• Lowers cholesterol

• Protects against heart disease and diabetes

• Promotes bowel movements

Saturated Fat

• Roles & Functions: Vitamin absorption, cell membrane structure, energy source

• Sources: Beef, pork, full-fat milk, butter, cheese, ice cream, coconut and palm oil, bakes goods, pastries, fried items

Unsaturated Fat

Roles & Functions: Cell membrane structure, energy supply, vitamin absorption, nervous system support

Cholesterol management, heart protection, reduced inflammation

Sources: Olive oil, avacodos, almonds (other nuts), eggs, fish, omega-3 and omega-6 fatty acids

Trans Fat

No nutritional benefits, most harmful dietary fat

Sources: Baked goods, fast and fried foods, meat products,

Protein Sources (Animal and Plant)

4 CALORIES PER GRAM

Function: structure and support, enzymes, hormones

Animal Sources: lean meats, seafood, eggs, dairy, milk

Plant Sources: beans, lentils, chickpeas, almonds, peanut butter, tofu, quinoa, oats

Insulin vs Glucagon

• Insulin: High blood glucose, lowers blood glucose levels

• Glucagon: Low blood glucose, raises blood glucose levels

Sources of Cholesterol

eggs, meat, dairy, seafood

body makes this as well

Complete Protein vs Incomplete

C: Contain all 9 essential amino acids in good amounts'

I: Miss or low-ball 1 or more essential amino acids

Protein Essential Fatty Acids

• Linoleic Acid: Omega-6 fatty acid in vegetable oils, nuts, and seeds

• Alpha-Linolenic: Omega-3 fatty acid (walnuts, soybean oils)

• Both found in fatty fish

• Polyunsaturated fats!!

Lipoproteins

Increases Heart Disease Risk:Low-Density Lipoprotein

Decreases Heart Disease Risk: High-Density Lipoprotein

• LDL: Delivers cholesterol to cells

• HDL: Helps body remove excess cholesterol

Protein Synthesis, Denatruation, Malnutrition

Synthesis: Transcription (mRNA carries info to make proteins) and Translation (tRNA brings correct amino acids for growing polypeptide chain)

Denaturation: Heat, chemicals, and pH changes cause the protein to weaken and lose function

Malnutrition: Kwashiorkor (pure protein deficiency), Marasmus (overall energy deficiency)

Nitrogen Balance

• Difference between total nitrogen body takes in (dietary protein) , and the total nitrogen it loses (urine, feces, sweat)

• Equilibrium: Neutral balance

• Positive: Intake is greater than output

• Negative: Output is greater than intake

AMDR Ranges

Fat: 20-35% of kcals

CHO: 45-65% of kcals

Pro: 10-35% of kcals

Calories Per Gram

Fat: 9 cals per 1 gram

CHO: 4 cals per 1 gram

Pro: 4 cals per 1 gram