ndfs personal notes 2

Triglycerides

95% of all fats in the body/food

Fats/oils

Glycerol + 3 fatty acids - 3 fatty acid chains linked by glycerol

* housed at the core of the lipoprotein

Fatty acids

Released from fat stores and broken down to make energy

Saturated fat

* Solid @room temp
* No double bonds
* Animal fats and tropical oil
* Raises cholesterol (increased risk of cardiovascular disease)

Unsaturated fat

* liquid @room temp
* Helps reduce LDL


* Plant oil, fatty fish (salmon, tuna, anchovies)

Monounsaturated

1 double bond, liquid @room temp

Plant oils, nuts, avocado

Polyunsaturated fat

2+ double bonds, liquid @room temp (omegas!)

* Stays liquid even when chilled!

Omega-6 fatty acids

People have TOO MUCH of this stuff!

* Plant oils, mayo
* 1st double bond is on the 6th carbon

Omega-3 fatty acids

Has EPA and DHA!

* fatty fish and walnuts
* Relieves inflammation and prevents blood clots
* Lower blood pressure!

Omega-6 acid…

Linoleic acid

Omega-3 acid…

Linolenic acid

Phospholipids

Lipid bilayer in the cell membrane

* the outer layer of chylomicrons (form the shell of lipoproteins)
* Fatty heads inside, water soluble heads outside

Sterols:

Cholesterol!!

Cholesterol:

* Brought to you by the liver


* ONLY in animal products
* Can’t be burned for energy
* Used to help emulsify (makes fat more water soluble)

Sterol: Vitamin D

Activated by UV

Sterol: Steroid hormones

like sex hormones

Sterol: Bile

Aids in fat digestion

Functions of lipids in the body

* Energy us and storage
* Insulate, support, protect
* Hormone synthesis
* Nerve impulse transmission
* component of cell membranes
* Nutrient transport

Lipids in food

Flavor and aroma, texture, 9 kcals/g, satiety, carry fat soluble vitamins/fatty acids

Where can we get EPA and DHA?

Cold water fish! Consume 8 oz of fish a week

DONT eat more than 12 oz. (Watch for mercury)

* Shark, swordfish, king maceral, tilefish

Where can we get ALA

Has to be converted to EPA/DHA

* Flax, canola/grapeseed oil, soy, walnuts
* Girls are better at converted this

Hydrogenated oil

Plant oils are hydrogenated to make them more spreadable BUT

* it adds more saturated fat
* \

AMDR for fat

20-35%

* limit saturated fat and DONT EAT trans fat

Atherosclerosis

Build of of plaque (fat/cholesterol) in artery walls that blocks blood flow

Mouth’s role in lipid digestion

salvery lipase breaks down insignificant fat into droplets

Stomach

Gastric lipase for minor digestion

Small intestine

Bile from liver emulsifies fat

* Pancreatic lipase breaks triglycerides into free fatty acids and monoglycerides

Large intestine

Fat absorption

Monoglycerides and long chain fatty acids are REPACKAGED as triglycerides and into CHYLOMICRONS then to lymphatic system.

* Chylomicrons and lipoproteins transport fat through the lymphatic system -→ Low pressure system so its super slow

Where to short and medium chain acids go?

Straight to the bloodstream

Chylomicrons (neutral imapct)

Made in the small intestine. Carry dietary fats from small intestine to the tissues through the lymphatic system !

VLDL (neutral impact)

Made in liver. Carry tg and other fats from the liver to the tissues (low density)

LDL (BAD impact)

Made from VLDL! Carries cholesterol and other fats to the tissues (low density)

HDL (GOOD impact)

Made in the liver. Carries cholesterol OUT of tissues and to the liver for disposal. (HIGH density)

How 2 increase HDL

exercise and healthy lifestyle

What is an amino acid made of?

1. Amino group
2. Side Chain (skeleton)
3. Acid group

How do we differentiate between amino acids?

By the side chain or r-group!

Mutations? AA

Super bad. If even just one is mutated/different then the whole sequence is messed up and you could end up with a bunch of diseases.

What happens to old AAs

They are recycled from proteins no longer needed

Protein is created through…

RNA transcription

Transcription

Makes mRNA that goes to ribosome

Translation is…

Where the mRNA determines the arrangement of the amino acids for the protein.

How do AAs help us?

* Build new proteins (protein synthesis)
* Break down and release energy if glucose is lacking (through skeleton)

Where does protein start digesting?

Stomach !

* Hydrochloric acid = acid environment in the stomach

How is protein denatured?

It is denatured (unfolded) through heat and acid in the stomach

* This means they DO NOT have the same properties as when you ate them

What is a PEPTIDE

Broken down protein

What is Proteases?

How protein is digested in the small intestine.

\

How does proteases happen

Enzymes split apart amino acid chains in protein into di/tri peptides. These are thin broken down even more into AA’s which are then absorbed into the bloodstream

How are AA’s used?

* Protein synthesis
* Altered an used in epinephrine
* Transmission (dismantled to make nonessential/essential acids)
* Deamination: Breaking the carbon skeleton! Used as energy as you remove the protein group and kick out nitrogen

How does protein help our body?

* Growth and maintenance
* Fluid balance (sufficient protein for balance to prevent swelling)
* Acid Base balance: protein acts as an acid buffer!
* Synthesis of stuff

What does Protein synthesize ?

* Enzymes/compounds
* hormones
* immunity antibiotics
* Can provide glucose if we need it

Positive protein balance

More protein in than out!

* Growth/pregnancy
* Recovering after illness

Negative protein balance

More protein out than in (insufficient)

* Losing body tissue, inadequate calories
* Fasting, fevers, burns, infections

Equal protein balance

Healthy, meeting protein needs.

High quality protein

Animal sources:

* fish, eggs, meat
* A complete protein source has ALL essential AAs in the right proportions

Low quality protein

Non-animal sources (incomplete proteins)

* Legumes, veggies, nuts/seeds, grains
* Limiting amino acids

Limiting amino acids

An essential AA in protein food that is too low. Doesn't allow for synthesis ! We need to combine multiple of these to get what we need

Grains AA

Limiting AA: Lysine

* Can be paired w veggies or legumes

Vegetables AA

Limiting AA: methionine

* Can be paired with grains or nuts/seeds to balance

Nuts/seeds AA

Limiting AA: Lysine

* Can be paired with legumes and veggies to balance

Legumes AA

Limiting AA: methionine

* Can be paired with grains or nuts/seeds to balance

Vegan diet in regards to protein

0 animal food sources so low in b-12!

* Take b-12 supplements/fortified foods, nutritional yeast

Vegetarian lacto-ovo

includes eggs/dairy

B-12 foods

only animal products BUT supplements and fortified stuff helps

Vitamin D foods

Fortified food + sun exposure

Calcium foods

dairy + fortified

Iron foods

* Red meat, pork and poultry.
* Seafood.
* Beans.
* Dark green leafy vegetables, such as spinach.
* Dried fruit, such as raisins and apricots.
* Iron-fortified cereals, breads and pastas.
* Peas.

\-→ Non-vegetarians have a greater risk of having an iron deficiency

Zinc foods

Red meat

* Whole grains, fortified cereal, supplements

Kwashiorkor

Inadequate protein. Weaned off of breastmilk to early.

* Development of edema

Marasmus

Not enough energy, calories, or protein.

* Energy deficient
* Loss of hair, little tissue, matchstick figure

Too much protein

Risk of kidney stones and constipation

What can people do if they can’t absorb protein or amino acids?

Single amino acid supplements

Nutrigenomics

Effects of nutrients on genome and regulation of gene expression

* Presence of feintein on mice and how it causes different coat colors and obesity

Nutrigenetics

Genetics in relation to diet and disease and nutrients

* Physiology vs. diet and disease

Basal metabolic rate (BMR)

The mount of energy spent at rest!

* Digestive system has to be inactive for at least 12 hours so basically after you wake up
* Majority of energy is expended throughout the rate

Thermic effect on food

Energy burned while digesting food (8-15%)

Weight maintenance

energy in =energy out

Negative balance weight loss

energy in < energy out

positive balance weight loss

energy in > energy out

BMI calculations

weight (lbs) x 703 / height (in)^2

Underweight BMI

Normal

18\.5-24.9

Overweight

25-29.9

Obese

30+

Skinfold test

Pinch in several locations

Bioelectric impedance

Body’s ability to generate electric waves

Dexa

X-ray and measure how fast the rate goes through skin tissue (so slower = more fat)

Displacement of air/water

How much is displaced by body volume

Central obesity

Excess fat in abdomen (subcutaneous fat is fat underneath your skin)

Central obesity in men

Central obesity in women

Risks of high BMI

* gallstones
* chronic diseases/inflammation
* fatty liver
* stroke

3 keys to successful weight loss

Nutrition, activity, behavior

Nutrition for weight loss

Balanced AMDR

* Include all food groups in diet
* Lower calories

1200 cal diet

Fruit = 1 cup

Veg = 1 1/2 cup

grains = 4 oz

protein = 3 oz

dairy = 2 1/2 cup

1400 cal diet

fruit = 1 1/2 cup

veggies = 1 1/2 cup

grains = 5 oz

protein = 4 oz

dairy = 2 1/2 cup

1600

fruits = 1 1/2 cup

veggies = 2 cup

grains = 5 oz

protein = 5 oz

dairy = 3 cups

1800 cal diet

fruits = 1 1/2 cup

veggies 2 1/2 cups

grains = 6 oz

protein = 5 oz

dairy = 3 cups

What do you watch for in weight loss?

portion size! Bagels, burgers, and sandwhiches have almost doubled in size

* watch calorie intake
* Low energy density

How do we make all foods fit

* Eat smaller portions
* Eat high calorie foods less often
* use myplate paramters

Physical activity in regards to weightloss

* Your DIET is the most important factor in nutrition
* Physical activity is more for improved fitness/weight maintenance