NDFS 100 Final Exam

Essential nutrient

performs biological function in the body, omission leads to biological decline, and replacing before permanent damage

Minerals recommended mg/day

Major Minerals = >100 mg per day; Trace Minerals = <100 mg per day

Meta analysis

A statistical examination of data from multiple scientific studies of the same subject in order to determine overall trends. (Numerical results are compared)

Randomized Control

A treatment or condition is given to a group and compared against another

Cohort

Looking at large groups of people over time, studying risk factors. Participants do not have the developed condition when they start the study.

Case-control

Looks at people with a known disease/case and follows their data back in time.

Cross-sectional

Observes human behaviors at one point in time

Case reports

A researcher observes and unique condition and documents it do encourage further research.

Gallon conversion to cups and quarts

1 Gallon = 4 quarts = 16 cups

Ounces to grams conversion

1 Oz = 28 g

Principles of healthy eating

Variety, Moderation, Proportionality Balance, Nutrient Density

DRI

Dietary Reference Intake- umbrella term

RDA

Recommended Daily Allowance (meets the needs of 98% of the population- 2 SD’s)

AI

Adequate intake- developed without an average

UL

Upper Limit (highest amount without known negative health effects)

EER

Estimated Energy Requirements- individualized by age, gender, height, weight, physical activity

AMDR

Acceptable Macronutrient Distribution Range

AMDR for Carbs

45-65%

AMDR for fats

20-35%

AMDR for protein

10-35%

DV

Daily Value- Expressed percentage amount of what is consumed for a certain nutrient within a 2000 calorie/day framework.

“High In”

20% or more of DV

“Good Source of”

10-19% of DV

Food Groups

Vegetables, Fruits, Grains, Dairy, Protein

Vegetable Equivalents

1 cup of vegetables =

● 1 cups raw or cooked

● 1 cup vegetable juice

● 2 cups raw & leafy greens

Vegetable Nutrient Contributions

● Folate

● Vitamin A, C, K, E

● Magnesium & Potassium

● Fiber

Fruit Equivalents

1 cup of fruit =

● 1 cup whole

● 1 cup fruit juice

● 1⁄2 cup dried

Fruit Nutrient Contributions

● Folate
● Vitamin A & C

● Potassium
● Fiber

Grain Equivalents

1 oz of Grains =

● 1 slice of bread

● 1 cup cereal

● 1⁄2 cup cooked pasta, rice,

or cereal

Grain Nutrient Contribution

● Folate

● Niacin

● Riboflavin

● Thiamin

● Iron, Magnesium, Selenium

● Fiber

Dairy Equivalents

1 Cup of Diary =

● 1 cup milk, soy milk, yogurt

● 1.5 oz natural cheese

● 2 oz processed cheese

Dairy Nutrient Contributions

● Protein

● Riboflavin

● Vitamin B12

● Calcium

● Potassium

● Fortified

○ VitAandD

Protein Equivalents

1 oz of Protein =

● 1 oz meat

● 1egg

● 1⁄4 cup cooked legumes

● 1⁄2 oz nuts or seeds

Protein Nutrient contributions

● Vitamin A

● Protein, Essential fatty acids

● Niacin, Thiamin

● Vitamin B6, B12

● Iron, Magnesium, Potassium, Zinc

Food Groups with equivalents in oz instead of cups

Grains and Protein

Digestive Tract

Oral Cavity (mechanical + salivary lipase) → Pharynx & Esophagus (propulsion via peristalsis) → Stomach (protein digestion by stomach acid and pepsin + churning into chyme) → Small intestine (duodenum does most of nutrient absorption via enzymes from bile and pancreatic enzymes) → large intestine / colon (water absorption, microbiota nutrient creation ex: Vitamin K) → anus for excretion

Liver and Gall bladder Roles in digestion

liver creates bile, gallbladder stores it, and together they excrete it to the duodenum

○ Bile = emulsifies lipids and aids in digestion

Pancreas Roles in digestion

secretes sodium bicarbonate (to neutralize stomach acid), and aids in

macronutrient digestion by secreting enzymes

Prebiotic

nourishes bacteria in GI tract

Probiotic

consuming healthy bacteria via fermented foods

Postbiotics

by-products of bacterial metabolism

Causes of celiac disease

Villi of small intestine damaged by autoimmune response; become flattened and nutrient absorption decreases

Genetic disposition and dietary exposure to gluten are two factors

Symptoms of Celiac Disease

GI tract problems, depression, hunger, fatigue, diarrhea, weight loss,

fatigue, flatulence, poor growth, anemia, bone loss

Monosaccharides

Glucose = main blood sugar

Fructose = fruit, 5 pointed

Galactose = similar to glucose

Disaccharides

Lactose (dairy products) = glucose + galactose

Sucrose = glucose + fructose (table sugar, honey, etc

Maltose (fermented products) = glucose + glucose

Polysaccharides

Amylose (most grains) = singular chain starches

Amylopectin (potatoes, starches) = multi-branched starches

Glycogen = stored glucose in muscle cells and liver

Fiber = indigestible polysaccharides

Fiber RDA

Men= 38g/day

Women= 25g/day

Fiber functions

Softens stool, increases movement of food, faster digestion, lower calorie intake, lowers cholesterol and risk of heart disease, reduces cancer risk.

Risks of excess fiber

Risks = flatulence, bloating, more water and food requirement

*ease into eating more fiber

Good Sources of Fiber

Avocado, apples, oatmeal, whole grains, legumes, non-starchy carbohydrates

Refined Whole Grains

Only endosperm

Enriched Whole Grains

fortified refined grains

Whole Grains

includes entire grain seed (bran, germ, and endosperm); has more vitamins and nutrients

Insulin

decreases blood sugar, from beta cells of pancreas, leads to storage of glucose as glycogen

Glucagon

released as a result of lowered blood glucose = stimulates the liver to release glucose into the bloodstream

Type I Diabetes

autoimmune; beta cells are attacked by the immune system and do not produce insulin; treated through external insulin sources, counting carbohydrate intake, and exercise

Type II Diabetes

insulin resistance as beta-cells keep elevating insulin levels; excess body fat is a risk factor but family history is the greatest indicator; treated through exercise, diet, medications, and losing weight

Symptoms of Diabetes

thirst, hunger, urination, vision changes

Effects of elevated Blood Glucose

blindness, kidney failure, heart failure, coronary disease, neuropathy, increased infection risk, amputations

Carb Recommendations

AMDR: 45-65%

Reduced added sugars

Eat whole fruits

Make at least half of your grains whole

Roles of Lipids

● Protection of vital organ, lipid bilayers, structures

● Energy storage and use

● Hormones (sex hormones)

● Transport fat-soluble vitamins

● Myelin sheaths in nervous system

● Food Roles

○ Flavor, aroma, satiety, essential fatty-acids, and moisture

Essential Lipids

Essential = help to perform functions in the immune and nervous system, and produce regulatory compounds (hormones)

1. Linoleic Acid = Omega-6

2. Alpha-Linoleic Acid = Omega-3

Cis vs. Trans Lipids

Cis = same side hydrogen on double bonds

Trans = different side hydrogen on double bonds

Omega 3 Sources and Benefits

○ Sources = cold water fish (EPA = best sources), flax seed, canola oil, soy, walnuts

○ Benefits = lower blood pressure, blood clot prevention, protects against irregular heart beats, reduces inflammation, brain vision function

Omega 6’s Sources

Sunflower, safflower, soybean, corn, and canola oil, mayonnaise, nuts,

seeds

Monounsaturated Fatty Acid Sources

Olive oil, nuts, avocado; oleic acid

True or false: Dietary cholesterol only comes from animal sources

True! Used by the liver for bile acids, hormones, and vitamins.

Chylomicrons

carries dietary fats from small intestine through the lymph and blood

VLDL’s

carries triglycerides to the tissues (neutral effect)

LDL’s

carries cholesterol and other fats to tissues when VLDL’s lose triglycerides

○ Plays a role in atherosclerosis

HDL’s

cholesterol from tissues to liver for disposal (good cholesterol)

Atherosclerosis

Artery wall injured, minerals, platelets, and oxidized LDLs form plaque, artery loses elasticity, foam cells calcify, and arteries are narrowed

Risk factors for atherosclerosis

smoking, high blood pressure, diabetes, 65+, family history, elevated LDL over 160 mg/dL, chronic kidney disease, inflammatory diseases, elevated triglycerides over 175 mg/dL, poor diet, inactivity, excess body fat, being male

Preventative Measures for Atherosclerosis

healthy lifestyle, statin drugs, plant-based foods in diet, high Omega-3 to

Omega-6 ratio

Lipid Dietary Recommendations

● AMDR = 20-35% calories

● Limit trans fats

● <10% calories from saturated fat

Usage of proteins

Hormones, energy, organic structures, enzymes, etc.

Nitrogen/protein balance

Positive = growing, adding tissue

Equilibrium = meeting protein and calorie needs

Negative = inadequate protein and calorie intake (from illness, old-age, anorexics)

Protein Recommendations

AMDR = 10-35%

● 0.8 g/kg/day

● To optimize MPS, spread throughout the day, around 20 grams at a time

Kwashiorkor Disease

rapidly onset- enlarged liver, proteins that move fat out of the liver are deficient, and the child experiences edema

○ Usually as a result of enough calories, but being put on a low protein diet

Marasmus Disease

gradual onset- lacking protein and calories, leading to a very skinny frame

Energy Uses

1. Basal Metabolism (60-75%) = normal functioning

○ Increase: Illness/Injury, excessive thyroid hormones, greater body surface,

lactation, lean body mass, simulant, post-exercise recovery, growth, stress

○ Decrease: Age, lower thyroid production, less body surface area, starvation &

low-calorie diets

2. Physical Activity (15-30%)

3. Thermic Effect of Food (5-10%) = energy used to digest

BMI calculation

Kg/m²

OR

(lbs x 703)/in²

BMI Ranges

Underweight = <18.5

Normal Weight = 18.5-24.9

Overweight = 25-29.99

Obese = >30

Body Assessment Measures other than BMI

● Skinfolds

● Dexa = low energy x-rays

● Bioelectrical Impedance = currents through the body, measuring differences according to

different levels of water

● Displacement of water or air

Waist measurement thresholds for central obesity

Men: 40+ inches

Women: 35+ inches

Risks of High BMI and visceral fat

Chronic diseases, gallstones, inflammation, non-alcoholic fatty liver, stroke

Elements of Weight Loss

1. Nutrition = lower calories, balance AMDR, all food groups

2. Activity = regular to improve fitness

3. Behavior = do not deprive, ask why what and how of eating

Health Strategies for weight loss

● No great data to support physical activity decreasing body weight alone ○ Helps to limit regaining weight

● No more than 2 pounds per week, long term, no regaining of weight, healthy relationship with food

Means of nutrient loss

Exposure to light, heat, air, or alkalinity, and cooking in water or fats

Means of preventing nutrient loss

freeing, refrigerating, minimal peeling and trimming until eating, microwave, steam, or stir fry, minimize cook time, do not add fats if discarding the liquid, avoid using baking soda on vegetables, store carefully

Groups that may need supplements

Old people, pregnant and menstruating women, infants

Roles of Water

1. Component of body fluids

2. Removal of waste products

3. Temperature regulation

4. Distribution of nutrients

5. Lubricant

6. Chemical reactions

7. Acid-base balance

Recommended Water Intakes for Men and Women

Men = 15 cups (13 fluid),

Women = 11 cups (9 fluid)

Things that influence Water intake

Water intake is influence by foods consumed, fluids drunk and cellular respiration

Where Water Output Happens

Kidneys, Skin, respiration, feces

Risk factors for hypertension

Top 4: excess body fat, inactivity, excess alcohol intake, high sodium intake

Others: family history, smoking, african americans and asians have higher risk

Characteristics of Anorexia Nervosa

● Females

● Restricted caloric intake

● Extremely thin appearance

● Continually striving to become thinner (never satisfied)

Characteristics of Bulimia Nervosa

Binge to purge to guilt cycle

Characteristics of Binge- Eating Disorder

● Binging without the purging

● Men make up 1⁄3 of this group

Physical Effects of all eating disorders

● Sleep disturbances

● Immune Dysfunction

● Infertility