Nutrition Final Study Guide

What are the 6 classes of nutrients?

proteins, fats, carbs, vitamins, minerals and water

What are the macronutrients?

proteins, carbs and fats

Which nutrient is the most energy dense?

fats

Which nutrients are organic?

proteins, carbs, fats and vitamins

What are the steps of the scientific method?

observation, question, hypothesis, experiment/design, conclusion

What are the epidemiological studies?

Cross-sectional, Case-control and cohort studies

What are the experimental studies?

Animal studies, in vitro studies and clinical trials

Cross-sectional studies

Research study observed at one set point

Case-control Study

Two groups that visualize changes usually in accordance with disease and a control group over time

Cohort studies

Examines a common group at defined intervals over time

What is DRI?

Dietary Reference Intakes

What is EAR?

Estimated Average Requirements

What is AI?

Adequate Intake

What is RDA?

Recommended Daily Allowance

What is UL?

Upper intake levels

Primary Nutrient Deficiency

Caused by inadequate diet

Secondary Nutrient Deficiency

Caused by other problems inside the body

How many cal/gram of carbs?

4 cal/gram

How many cal/gram of protein?

4 cal/gram

How many cal/gram of Fats?

9 cal/gram

How many cal/gram of alcohol?

7 cal/gram

Digestion

breaking down foods into nutrients in preparation for absorption

Absorption

The uptake of nutrients by cells of the small intestine for transport into either the blood or the lymph

What is the Cephalic phase?

Digestion begins here, when we think, smell, see or taste food our stomach begins to secrete gastric acids

What are the parts of the small intestine?

duodenum, jejunum and ileum

What organs are involved in digestion but not a part of GI tract?

pancreas, liver and gallbladder

Why might a fast-paced life affect digestion?

May not feel hunger right away as the cephalic phase takes time and stomach may not be able to prepare for food

What is bolus?

food that moves into the stomach

What is chyme?

Semiliquid mass that leaves stomach

What is bile?

emulsifier bringing fats into suspension with water

Where is bile made/stored?

made by the liver and stored in the gallbladder

What is bile needed for?

Digestion of fats

How does the small intestine absorb nutrients efficiently?

The small villi and microvilli increase surface area

What is the purpose of GI mucus?

Makes it so everything moves effectively

Simple Carbohydrates

Mono- and Disaccharides

Complex Carbs

Oligo- and Polysaccharides

What are the 3 monosaccharides

glucose, galactose and fructose

glucose

most abundant

fructose

found mostly in fruits

galactose

component of lactose, mammary glands

Sucrose is made of

glucose and fructose

Lactose is made of

galactose and glucose

What is lactose intolerance?

The lack of the lactase enzyme that breaks down lactose molecules in order for breakdown into monosaccharides

What are symptoms of lactose intolerance, explain?

Diarrhea is common because the larger sugar molecule pulls in water as it travels through digestive track

What is an oligosaccharide and what are they needed for?

They are carbs with 3-10 sugar units and needed for prebiotics

Starches

larger chains of sugars that take longer to break down and feel fuller

Glycogen

sugars stored into muscles

Soluble Fibers

slow gastric emptying, full feeling

Insoluble Fibers

provides bulk, better for constipation

Negative health outcomes from excess refined sugar

diabetes, insulin resistance and dental caries

Examples of Lipids

oils, butter, wax and sterols

Major functions of lipids

Storage, energy source, structure and communication

Building blocks of lipids

glycerol and fatty acids

Saturated fats

single bonded, solid at room temp

Unsaturated Fats

Double bonded, liquid at room temp

What are the essential fatty acids?

Omega 3 and 6

What are types of Omega 3 fatty acids?

ALA, EPA and DHA

What are good sources of Omega 3 fatty acids

ALA- chia seeds, EPA/DHA- fish

What is trans fat?

change from unsaturated to saturated form that is modified by scientists

Health risks of trans fat

Increases cholesterol, increases bad cholesterol and decreases good cholesterol

Main functions of cholesterol

Cell membranes, precursor to vitamin D and steroid hormones and needed for bile acid

Key steps of lipid digestion and absorption

Gastric lipase in stomach, bile in small intestine, absorbed through lymph system

How is fat stored in animals

stored as glycogen in the muscles

What are the building blocks of proteins?

amino acids

What is the name of bond between amino acids

peptide bond

primary structure of protein

chemical bonds only

secondary structure of proteins

electrical attractions

Tertiary structure of proteins

hydrophilic and hydrophobic

Quaternary structure

two or more polypeptides

Which populations need extra protein?

pregnant and lactating women, athletes

Functions of Proteins

hormones, neurotransmitters, enzymes

extreme protein deficiency

underweight, muscle wasting, poor growth and Kwahinorkor

What is metabolism?

all the chemical reactions in the body

What is ATP?

adenosine triphosphate, bodies energy

Glycolysis

cycle that converts glucose to pyruvate

TCA cycle, Kreb's cycle

cycle that converts acetyl coA to ATP

What happens with no oxygen when energy is needed?

anaerobic glycolysis can keep making small amounts of ATP by recycling itself

What is fatty acid oxidation?

The process of breaking apart fatty acids and making them into acetyl CoA

How can amino acids be used for energy?

converted to either pyruvate, acetyl CoA or they are able to simply enter TCA cycle as is

What are the products of TCA cycle?

Carbon dioxide, oxaloacetate, NADH, FADH2

How does ETC generate ATP?

proton gradient used to pump ATP

Primary hormones of the fasted state

glucagon, cortisol and epinephrine

Primary hormone of fed state

insulin

hunger

physiological response, triggered by hypothalamus

satiety

feeling full/satisfied after a meal, determines period between meals

satiation

feeling full/satisfied during a meal, determines how much you eat during a meal

Hypothalamus regulates _____

thirst, hunger and satiety

energy expenditure=

thermogenesis + basal metabolism + physical activity + NEAT

What type of fat confers the most health risk?

visceral fat

What are the health risks of obesity?

elevated blood pressure, diabetes, elevated cholesterol, cardiovascular disease and certain cancers

Body dysmorphia

mental health condition in which you can't stop thinking about perceived flaws or defects in your appearance

What is the most common ED?

Binge eating disorder

What is orthorexia?

an obsession with eating foods that one considers healthy

Anthropometrics

includes weight, stature, abdominal circumference and skinfold measurements

Pros of BMI

assessment of large populations

Cons of BMI

doesn't take into account individual differences

What is DXA?

assessment of bone mineral density, body fat and lean muscle mass

What medications address obesity?

Phentermine, Topiramate, Bupropion, Naltrexone, GLP-1 Agonists, Orlistat

Which obesity medication is the most effective?

GLP-1 agonists

Pros to surgical weight loss

Decreased appetite