Nutrition final

Major minerals

aka macro minerals, needed in large amounts, 100mg or more

Trace minerals

aka micro minerals, needed in small amounts, less than 100mg

relationship between sodium and potassium when treating hypertension

Less sodium and more potassium, dash diet treats hypertension, want less processed food as processing adds more sodium and less potassium

cortical bone vs. cancellous bone and osteoporosis

Outer layer of bone vs lacy matrix of bone that is impacted by osteoporosis

Age of peak bone mass

30

calcium recommendations for older adults

females over 50 and adults over 70 need 1200mg a day

99% of calcium stored in

bone and teeth

how to check bone density

DXA scan (duel-energy X-ray)

iron role

Oxygen transport and energy production

iron deficiency vs iron deficient anemia

ID = depleted iron stores, #1 nutrient deficiency across life cycle

IDA = severe depletion of iron stores results in low hemoglobin

#1 nutrient deficiency across life cycle

iron deficiency

myoglobin vs. hemoglobin

myoglobin is in the muscle, hemoglobin carries oxygen with the help of iron

what helps iron deficiency?

vitamin c

iodine deficiency

Goiter, swollen thyroid gland

Best source of iodine

table salt

fluoride

helps teeth and prevents cavities

4 leading causes of death related to diet

heart disease, cancers, strokes, and diabetes

Why are chronic diseases called “lifestyle diseases”?

Lifestyle choices can be harmful and be risk to diseases like sedentary, poor nutrition, smoking, and drinking

cardiovascular risk factors

diets high in sugars, saturated/trans fat; low in fruits, vegetables, fiber; excessive alcohol, genetics, sedentary life

Hypertension risk factors

diet high in salts, saturated/fats; low in fruits and vegetables, vitamins and minerals; excessive alcohol, age, environmental containments, genetics, sedentary, smoking, stress

HDL

high-density lipoproteins, good cholesterol, transports cholesterol from body back to liver for disposal

LDL

Low-density lipoproteins, bad cholesterol, circulates fat and takes to heart

how cancer develops and spreads

Something initiates cancer in normal cells, metastasizes and spreads

How to reduce cancer risks

change lifestyle choices

6 classes of nutrients

macro - fats, proteins, carbs

Micro - vitamins, minerals, water

nutrient density

variety and amount of nutrients in relation to calories (nutrient/kcal)

nutrition claim

claim about level of nutrients (fat free)

health claim

Claim made about a relationship between food and health condition (reduce cholesterol)

structure/function claim

Effect of food on function of body, no real evidence (supports immune system)

good source on nutrition label

10-19% daily value

high on nutrition label

20% or more of daily value

Low calorie on nutrition label

40 kcal or less per serving

fat free

Less than 0.5 grams of fat per serving

My plate food groups

fruits (10%), vegetables (40%), grains (25%), proteins (25%), dairy (a side)

Digestion of carbs begins in

mouth with salivary amylase

digestion of proteins begins in

stomach, acid denatures unique shape of proteins

Digestion of fats begins in

small intestine with bile

bile is made and stored….

made in liver and stored in gallbladder

insoluble fiber

Helps GI health

soluble fiber

supports heart health and weight management

% of diet should be carbohydrates

40-65%, need its glucose to fuel cells

Categories of carbs

monosaccharides, disaccharides, polysaccharides

glucose

Monosaccharide, blood sugar, essential energy source, part of every disaccharide

glycogen

stores glucose for future use in liver and muscles

Insulin

When blood sugar is too high, moves glucose from blood into cells for storage

Glucagon

When blood sugar is low, tells liver to break down glycogen back into glucose

how insulin and glucagon work together

work as a balancing act to balance blood sugar. insulin released to absorb glucose to lower blood sugar, glucagon is released to have glycogen broken down into glucose to raise blood sugar

galactose

monosaccharide, occurs naturally in foods

Fructose

monosaccharide, in fruits

lactose

Disaccharide, glucose + galactose (dairy)

maltose

disaccharide, glucose + glucose (starch)

Sucrose

disaccharide, glucose + fructose (table sugar, syrup)

classification of fat

-Sterols, triglycerides, phospholipids

-most common sterol is cholesterol

-triglycerides are made up of 3 fatty acids attached to a glycerol

saturated fats

saturated with hydrogen atom, no double bonds, solid at room temp, raise LDL, increases heart disease

Unsaturated fats

contain one or more double bonds, liquid at room temp, lower LDL, raise HDL, reduces inflammation

when fat is hydrogenated and health risks

unsaturated fatty acid adds hydrogen to make trans fat which is very bad for you, increase LDL and lowers HDL

composition of proteins

made of amino acids, 9 essential amino acids all with similar basic structure but side chains makes them each different

basic roles of proteins

helps structure, regulated fluid balance, transporter through cell membrane, acid-base regulator, tissue repair, makes hormone, makes antibodies makes enzymes provides energy

Gluconeogenesis

liver and kidney create new glucose from non-carb sources like proteins

Energy is supposed to be made from

Carbohydrates NOT proteins

water-soluble vitamins

vitamins B and C

fat-soluble vitamins

vitamins A, D, E, K

beta-carotene

precursor to vitamin A, orange pigment found in fruits and vegetables

nonfood source of vitamin D

sunlight

Nonfood source of vitamin K

Intestinal bacteria (blood-clotting)

why do babies need vitamin K shot

they have a sterile GI tract and need vitamin K to help clot blood

antioxidant vitamins

Vitamins A, C, E

Vitamin C food source

citrus fruits, bell peppers, strawberries, broccoli, spinach

roles of vitamin C

helps fight common cold, antioxidant, produce collagen, iron absorption

bioavailability

Extent to which we can absorb a nutrient

what is more bio available in synthetic form

folate

how has obesity become an epidemic

it is becoming prevalent, more people with type 2 diabetes and chronic illnesses from it

Set point theory

weight body is comfortable, so can be hard to lose weight at first

yo-yo dieting/weight cycling

pattern of losing weight through restricting food and then regaining weight in repeating cycle

Genetics and environment on obesity

-unhealthy diet, inactivity, and genetics can enhance obesity

-food, especially fast food, is available everywhere with large portions

BMI and levels

body mass index (weight (lbs, kg)/height (in, m)2)

Underweight: <18.5

Healthy weight: 18.5-24.9

Overweight: 25-29.9

Obese: 30-39.9

Severely overweight: >40

problems with fad diets

not sustainable or healthy, offer empty promises

components of healthy weight loss programs

healthy eating plan, physical activity, behavior modification, cognitive restructuring

anorexia

-most severe eating disorder

-2nd mental health cause of death (after opioid overdose)

-restricting food and very low

Female athlete triad

amenorrhea (loss of periods), eating disorder, osteoporosis

Multidisciplinary team for eating disorders

doctor, registered dietician, and therapist

type 1 diabetes

autoimmune disease, pancreas fails to produce insulin so need pump

type 2 diabetes

Adult onset, cells fail to respond to insulin