NDFS 100 Final

Good source of Fiber

fruits, vegetables, whole grains, legumes

Good source of iron

protein foods, grains, vegetables

good source of protein

meat, poultry, seafood, beans, peas, lentils, nuts

good source of calcium

dairy: milk, yogurt

Good source of vitamins A, C, and folate

Fruits and vegtables

Cross-sectional study

determines prevalence, analyzing data from a certain point in time 

Case-control study

match those with disease to those without

cohort study

determines incidence, follows a group of people over time

randomized controlled trial

experiment with researchers manipulating something

meta-analysis

analysis of a group of studies

AMDR carbs

45-65%

AMDR protein

10-35%

AMDR fat

20-35%

Mouth secretion and function

saliva, mucus enzyme and lubricate to start digesting carbs

Stomach secretion and function

Acid and digest protein

Pancreas secretion and function

bicarbonate, enzymes and neutralize acid and digest all macros in small intestine

Liver secretion and function

bile and helps digest fat in small intestine

small intestine

enzymes, bicarbonate and digest all macronutrients

Large intestine

mucus and digest some fiber, water

Polysaccharides

long chains of monosaccharides linked together

Lactose

found in milk: glucose and galactose

Maltose

from breakdown of starch: glucose and glucose

Fructose

monosaccharide found in fruits and honey

Glucose

Monosaccharide: primary sugar in blood

Monosaccharides

simple carbs: glucose, fructose, galactose

Galactose

Monosaccharide: simple sugar and energy source

Disaccharides

Sucrose: glucose and fructose

Maltose: glucose and glucose

Lactose: glucose and galactose

Sucrose

Found in table sugar: glucose and fructose

Benefit of fiber

Improves digestion and prevents constipation, helps control blood sugar levels, lowers cholesterol

What is a whole grain

Bran: outer layer; Germ: nutrient core; Endosperm: middle layer

Type 1 Diabetes

Body doesn’t make insulin; daily insulin injections with pump

Type 2 diabetes

Insulin resistance; lifestyle changes like diet and exercise, oral medications

chylomicrons

dietary fat transporters

VLDL

fat deliverers

LDL

cholesterol deliverers

HDL

cholesterol clean up crew

Risk factors for atherosclerosis

high cholesterol, low HDL, high triglycerides, hypertension, obesity, inactivity, old age, diet

Amino acid

used to build a protein, converted to nonessential amino acid, used for energy, converted to glucose or fat, deamination required

Deamination

Where an amino group is removed from an amino acid

Protein RDA

0.8 g/kg

Visceral Fat

abdomen and around organs, higher health risk, central obesity

Waist circumference

Men >40; Women >35

Calcium function

bone and teeth structure

magnesium function

bone building

sodium functions

Fluid balance, nerve transmission, nutrient absorption, acid base balance

potassium function

fluid balance, nerve transmission, higher intakes=lower blood pressure

Fluoride functions

strengthens tooth enamel, prevents cavities

selenium function

antioxidant, activates thyroid hormone

iron function

transports oxygen from lungs to cells and returns CO2 to lungs for excretion

zinc functions

DNA synthesis, wound healing, bone and reproductive organ development, taste perception

iodine functions

synthesis of thyroid hormones that regulate basal metabolism

sodium food sources

highly processed foods, table salt

potassium food sources

whole foods: bananas, milk, potatoes, fish, melon, whole grains

iodine food sources

seafood, iodized salt, fast foods

calcium food sources

dairy products, leafy greens, sardines or canned salmon, almonds; oxalates, tannins, and phytates reduce absorption

magnesium food sources

nuts, legumes, whole grains, dark veggies

iron food sources

MFP (heme, best absorbed), lentils, beans, enriched grains (non heme, not easily absorbed)

zinc food sources

protein foods, MFP

zinc deficiency

poor growth, delayed reproductive maturation, immunity

iodine deficiency

goiter, congenital hypothyroidism

iron deficiency

anemia

calcium toxicity

2500mg, high blood calcium, abnormal heart rhythms, kidney sones, constipation

sodium toxicity

hypertension, heart disease, stroke

fluoride toxicity

fluorosis: discoloration of teeth

iron toxicity

stomach irritation, cell damage

vitamin K function

help synthesize blood clotting proteins

vitamin A function

low-light vision, gene expression

vitamin D deficiency

Children: Rickets, Adults: soft bones

vitamin C toxicity

GI discomfort and diarrhea

Vitamin K toxicity

from supplements, opposes anti-clotting meds

Beta-carotene function

antioxidant, body convert it to vitamin A

vitamin E functions

antioxidant

Vitamin C function

collagen synthesis, wound healing, antioxidant

All B vitamins

Thiamin, Niacin, B-6, B12, Biotin, Riboflavin, Folate, Pantothenic Acid

B Vitamin functions

Coenzymes

Vitamin D function

maintain blood calcium levels

Release energy from carbs, protein, and fat

Thiamin, Riboflavin, Niacin

Folate function

DNA/RNA synthesis, cell division

Vitamin D food sources

The sun, salmon and tuna, fortified milk

Vitamin E food sources

plant oils, nuts, seeds

Vitamin K food sources

leafy green veggies

B12 food sources

animal products

vitamin A food sources

orange fruits and veggies, leafy green veggies, fortified milk, liver

Thiamin food sources

enriched grains, pork and other proteins

Niacin food sources

enriched grains, most meats

Riboflavin food sources

enriched grains, milk

Vitamin C food sources

colorful fruits and veggies

Folate food sources

veggies, leafy greens, citrus fruits

B12 deficiency

Nerve degeneration, anemia

Riboflavin deficiency

Cheilosis, painful, smooth, purplish red tongue

Vitamin K deficiency

Hemorrhaging

Vitamin A deficiency

Night blindness

Niacin deficiency

Pellagra

Thiamin Deficiency

Beriberi

Folate deficiency

anemia, during pregnancy baby at risk for neural tube defects

vitamin C deficiency

scurvy

vitamin D toxicity

elevated blood calcium, calcification of soft tissues

Folate toxicity

hides signs of B12 deficiency, cause anemia

Beta-carotene toxicity

hypercarotenmia

vitamin A toxicity

birth defects, liver failure