Nutrition Final Jones College

Taste

The number one factor that drives food choices.

Energy

The capacity to do work.

Essential Nutrients

6 classifications: Carbohydrates (4 kcal/g), fat (9 kcal/g), protein (4 kcal/g), vitamins, minerals, water.

Energy Yielding Nutrients

Nutrients that provide energy: carbohydrates, protein, and fat.

Kilocalories from Carbohydrates

85 grams of carbohydrate x 4 = 340 kcal.

Kilocalories from Protein

25 grams of protein x 4 = 100 kcal.

Kilocalories from Fat

18 grams of fat x 9 = 162 kcal.

Total Kilocalories

602 kcal consumed by John at breakfast.

Sources of Carbohydrates

Foods in the categories of starch, grain, fruit, vegetables, dairy.

Classifications of Lipids

Triglycerides, Phospholipids, Sterols.

Micronutrient

Nutrients needed in less quantity, such as vitamins and minerals.

Building Blocks of Protein

Amino acids.

Fat Soluble Vitamins

Vitamins A, D, E, K.

BMI

Weight relative to height with ranges: <18.5 underweight, 18.5-24.9 normal, 25-29.9 overweight, 30-34.9 obese, >35 morbid obesity.

RDA

Recommended dietary allowances that meet 97-98% of the healthy population.

What percentage of iron is recycled?

95%

UL

Upper limit of recommended amounts of vitamins and minerals shown not to cause toxic effects.

MyPlate Recommendation

Half your plate should be fruits and vegetables.

Low-Fat Definition

Less than 3 grams of fat per serving according to the FDA.

AMDR for Carbohydrates

45-65% of total daily calories.

AMDR for Fat

20-35% of total daily calories.

AMDR for Protein

10-35% of total daily calories.

Grams of Carbohydrates Calculation

John can have 104g CHO per meal if eating 2500 kcal per day.

Grams of Fat Calculation

John can eat 69g fat per day if eating 2500 kcal per day.

Most Abundant Nutrient

Water.

Alcohol Kilocalories

7 kcal per gram.

Carbohydrates in Fruit

½ cup of fruit is 15 grams of carbohydrates.

Carbohydrates in Starchy Vegetables

½ cup of starchy vegetables is 15 grams of carbohydrates.

Carbohydrates in Non-Starchy Vegetables

½ cup cooked/1 cup raw is 5 grams of carbohydrates.

Carbohydrates in Dairy

1 cup of milk is 12 grams of carbohydrates.

Carbohydrates in Meat

0 grams of carbohydrates.

AHA Sugar Intake Recommendation for Men

No more than 9 teaspoons of sugar per day.

AHA Sugar Intake Recommendation for Women

No more than 6 teaspoons of sugar per day.

Disaccharides

Combination of 2 sugars: Maltose, Lactose, Sucrose.

Lactose Intolerance

A person can eat dairy in small amounts, usually tolerating yogurt and aged cheeses.

First Organ to Receive Sugars

Liver.

Glucose

An essential nutrient to the body, especially for the brain, central nervous system, and red blood cells.

Insulin

A hormone created by the pancreas when blood glucose levels increase.

Glucagon

A hormone created by the pancreas when blood glucose levels decrease.

Storage sites for glycogen

The liver and muscles.

Soluble fiber

Fiber that can be digested by bacteria in the large intestine to be used as an energy source.

Insoluble fiber

Fiber that is not easily digested and is less utilized by bacteria in the large intestine.

Gluconeogenesis

The creation of glucose from a non-carbohydrate source, mainly protein (amino acids) and to a lesser amount fat (the glycerol portion of the fatty acid).

Glycogenolysis

The breakdown of glycogen.

Energy source for brain and CNS

Glucose.

Recommended carbohydrates per day

130 grams of carbohydrates at minimum for healthy individuals.

Common source of added sugar in US diet

Soda/soft drinks.

Most prevalent form of diabetes

Type 2 diabetes.

Difference between type 1 and type 2 diabetes

Type 1 diabetics do not make insulin, while type 2 diabetics do make insulin.

Hemoglobin A1c

Glycated hemoglobin percentage that provides the average range of blood glucose levels over the past 3 months.

Insulin administration

Insulin must be administered by injections or through an insulin pump.

Metabolic syndrome

A condition where a person has any 3 of the five conditions: elevated blood glucose levels, elevated triglycerides, low HDL's, high blood pressure, and obesity.

Hyperglycemia

Elevated blood glucose levels.

Symptoms of hypoglycemia

Low blood glucose levels resulting in dizziness, shaking, weakness, and/or slurred speech.

Polydipsia

Increased thirst.

Polyphagia

Increased hunger/eating.

Polyuria

Increased urination.

Foods impacting blood glucose

Foods with carbohydrates.

Carbohydrates calculation example

John ate a meal totaling 47g CHO from various foods.

Functions of protein in the body

Enzymes, fluid balance, build/maintain the body, antibodies, hormones, transport proteins.

Protein requirement for healthy adults

1.2-2g/kg.

Average meat consumption in America

260 pounds per year.

Denaturation of protein

Caused by heat, acids, bases, salts, or mechanical agitation which can unfold or change the shape of protein.

Complete protein

A protein that contains all 9 essential amino acids, examples include beef, chicken, eggs, milk, soy, and quinoa.

Incomplete protein

Proteins that do not have all essential amino acids, examples include fruit, vegetables, whole grains, beans, and nuts.

Complementary protein

Two combined incomplete proteins that provide all essential amino acids, such as beans and rice.

Deamination

The breakdown of an amino acid for energy, producing ammonia which is converted to urea and excreted by the kidneys.

Kwashiorkor

type of protein-energy malnutrition characterized by sufficient intake of calories but a lack of protein

Marasmus

type of protein-energy malnutrition characterized by a general lack of protein, energy, and nutrients

Essential Amino Acids

There are 9 essential AA's

Hydrogenation

Adding hydrogen to an unsaturated fat resulting in a man-made saturated fat called a trans fat or trans fatty acid.

Saturated Fats

solid at room temperature; occur naturally in nature such as animal fats, coconut fat, palm kernel oil.

Triglycerides

the most common lipid in the body

Trans-Fatty Acid

A fatty acid in which the carbon atoms are on opposite sides of the double bond.

Short and Medium Chain Triglycerides Absorption

They are absorbed in the vascular system in the villi and travel through the portal vein to the liver.

Rancid

When exposed to oxygen, or oxidized, foods containing fatty acids may develop a bitter, pungent smell or taste.

Oxidized Fats

fats that promote atherosclerosis

HDL Function

removes cholesterol from arteries and brings it to the liver to be used or excreted from your body.

Fortification

involves adding nutrients that do not naturally occur in the food.

Enrichment

refers to the replacement of nutrients lost during food processing.

Primary Nutrient Deficiencies

are due to a lack of intake of a specific nutrient.

Secondary Nutrient Deficiencies

are due to an underlying disorder.

Vitamin K Production

Gut flora produces vitamin K.

Beriberi

Thiamin deficiency

Pellagra

Niacin deficiency

Scurvy

Vitamin C deficiency

Rickets and Osteomalacia

Rickets is a vitamin D deficiency in children and osteomalacia is a vitamin D deficiency in adults.

Major Minerals

greater than 100mg per day

Trace Minerals

less than 100mg per day

Iron Absorption Improvement

Vitamin C

Water Soluble Vitamins

B's and C

Sources of Vitamin C

Citrus fruits, tomatoes, peppers, potatoes, broccoli, cantaloupe

Sunshine Vitamin

Vitamin D

B Vitamins Energy Boost

NO, The "energy boost" from supplements is often due to added sugars, caffeine, and herbal stimulants, not the B vitamins themselves.

Hyponatremia

Low blood sodium levels caused by excessive water intake.

Electrolytes for Water Balance

Sodium, chloride, potassium

Riboflavin Sources

Milk, and yellow urine

Vitamin from Tryptophan

Niacin

Pernicious Anemia

a type of macrocytic anemia caused by impaired intrinsic factor secretion; as well as a lack of intake of B12

Goiter

enlarged thyroid tissue as a result of prolonged iodine deficiency, often a visible sign in adults.