Studied by 1 personWhat factors influence food choices?
preferences, habit, heritage/religion, social interactions, marketing, availability/convenience/economy, positive and negative associations, emotions, values, body weight and health, nutrition
What are whole foods?
fresh foods that are unprocessed or minimally processed
Ex of whole foods
fresh fruits, vegetables, grains, meats, milk
What are processed foods?
foods that have been intentionally changed by the addition of substances or a method of cooking, preserving, milling, etc.
What are ultra-processed foods?
foods that have been made from substances that are typically used in food preparation, but not consumed as foods by themselves and that undergo further processing
What are the substances in ultra-processed foods that are used in food preparation/undergo further processing?
oils, fats, refined starches, sugars, flours
6 classes of nutrients
carbohydrates, lipids, proteins, vitamins, minerals, water
Which nutrient classes are energy yielding? (one is not considered a nutrient but it does provide energy)
carbs, fats, proteins, alcohol (not a nutrient)
Which nutrients are macronutrients? Which are micronutrients?
carbs, fats, proteins; vitamins, minerals, water
Steps to the scientific method
observation and question, hypothesis and prediction, experiment, results and interpretations, hypothesis supported or not, theory
What are the calories per each macronutrients and alcohol? What is the unit? *know how to do calculations
carbs=4 fats=9 protein=4 alcohol=7; kcal/g
Calculate the energy available from a bean burrito with cheese (55g carbs, 15g protein, 12g fat). Determine the percentage of kcalories from each of the energy nutrient (contributes to the total).
220, 60, 108 kcal/g ; 56.7%, 15.5%, 27.8%
A set of nutrient intake values for healthy people in US and Canada. These values are used for planning and assessing diets.
dietary reference intake (DRI)
What is included in the Dietary Reference Intake (DRI)?
estimated average requirement (EAR), recommended dietary allowance (RDA), adequate intake (AI), tolerable upper intake level (UI)
The average daily amount of a nutrient considered adequate to meet the known nutrients needs of practically all healthy people
recommended dietary allowance (RDA)
The average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and sex group
estimated average requirement (EAR)
The average daily amount of a nutrient that appears sufficient to maintain a specified criterion
adequate intake (AI)
The max daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects
tolerable upper intake level (UL)
Nutrient intakes associated with a low risk of chronic disease. This is a new category of DRI
chronic disease risk reduction intake (CDRR)
Types of nutrient assessment
historical information, anthropometric, physical exam, lab tests
Example of historical information for nutrient assessment
health status, socioeconomic status, drug use, dietary intake
Example of anthropometric for nutrient assessment
height and weight measurements
Example of physical exam for nutrient assessment
visual inspection of hair, eyes, skin, posture, tongue, and fingernails
Example of lab test for nutrient assessment
blood and urine sample
What are the Acceptable Macronutrient Distribution Range (AMDR) for each macronutrient? (% of total calories)
carb= 45-65% fat= 20-35% protein= 10-35%
6 dieting planning principles
adequacy, balance, energy control (calories), nutrient density, moderation, variety
Diet planning principle: enough calories (energy) and nutrients to support health
adequacy
Diet planning principle: combination of foods for adequate nutrients and calories
balance
Diet planning principle: calories consumes = basic energy needs + calories from activity
energy control (calories)
Diet planning principle: variety and amount of nutrients in relation to calorie content
nutrient density
Diet planning principle: consumption of nutrient dense foods most of the time and only occasionally consuming non nutrient dense foods
moderation
Diet planning principle: selection of foods from each food group and varying choices within groups (different foods withing groups contain different nutrients)
variety
A measure of nutrients a food provides relative to the energy it provides
nutrient density
The more ____ and the fewer ____, the higher the nutrient density
nutrients, kcalories
What does the USDA consider to be one serving size of fruit (1c)?
1c fresh, frozen, canned fruit; 1/2c dried fruit; 1c 100% fruit juice
What does the USDA consider to be one serving size of vegetables (1c)?
1c cut up, raw, or cooked veg; 1c cooked legumes; 2c raw leafy greens
What does the USDA consider to be one serving size of grain (1oz)?
1 slice bread; 1/2c cooked rice, pasta, cereal; 1c ready to eat cereal; 3c popped popcorn
What does the USDA consider to be one serving size of protein (1oz)?
1oz cooked lean meat, poultry, seafood; 1 egg; 1tbsp peanut butter; 1/2oz nuts or seed
What does the USDA consider to be one serving size of milk and milk products (1c)?
1c milk, yogurt, fortified soy milk; 1 1/2oz natural cheese; 2oz processed cheese
What does the USDA consider to be one serving size of oils (1tsp -- not a food group but it contributes Vit E & essential fatty acids)?
1tsp veg oil; 1tbsp low fat mayo; 2tbsp light salad dressing
Food label interpretation
Nutritional facts: the serving size & number of servings per container; serving size reflects portions typically eaten not those recommended (in large bold type)
Calories: calorie info and quantities of nutrients per serving in g and mg; kcal per serving in large bold type
% daily value: quantities of nutrients as "%DV" based on a 2,000 calorie energy intake
Ingredients
....
Types of claims on food packaging labels
nutrient, health, structure function
Claim that characterizes the level of a nutrient in the food
nutrient claim
What type of claim is "fat free" or "less sodium"?
nutrient claim
Claim that characterizes the relationship of a food or nutrient to a disease or health related condition
health claim
What type of claim is "soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce the risk of heart disease" or "a diet low in total fat may reduce the risk of some cancers"?
health claim
Claim that describes the effect that a substance exerts on the structure or function of the body and does not refer to diseases
structure function claim
What type of claim is "supports immunity and digestive health" or "builds strong bones"?
structure function claim
Basics of Dietary Guideline for Americans (not sure if this is right??)
eating patterns must change throughout life to meet the needs of each life stage, appropriate eating patterns support good health today and lay the foundation for continued good health at later stages
An educational tool created by the USDA to illustrate the 5 food groups
MyPlate
What is in the anatomy of the digestive system?
mouth, esophagus, stomach, small intestine, large intestine
What is the function of the mouth in the digestive system?
chewing breaks down food, fluids from salivary glands blend with food and liquid to ease swallowing
What is the function of the esophagus in the digestive system?
the two esophageal sphincter muscles controls the movement of the food sliding down in to the stomach
What are the two sphincter muscles of the esophagus?
upper esophageal sphincter and lower esophageal sphincter
Which esophageal sphincter is at the entrance of the stomach and closes behind the bolus so that it proceeds forwards and doesn't slip back into the esophagus?
lower
What is the function of the stomach in the digestive system?
churns the food and adds digestive juices to make chyme
A semi liquid mass made when the stomach adds digestive juices (acid, enzymes, fluids) to the churned food
chyme
The stomach releases chyme little by little into the small intestine through the
pyloric sphincter
What is the function of the small intestine in the digestive system?
secretes enzymes that digest all energy yielding nutrients to smaller nutrient particles
Cells in the wall of the small intestine absorbs nutrients into the ____ and ____
blood and lymph
3 segments of the small intestine
duodenum, jejunum, ileum
The common bile duct drips fluids from the ____ & ____
pancreas, gallbladder
What is the function of the larger intestine (colon) in the digestive system?
absorbs water and nutrients; passes waste along with water to the rectum
What waste is passed by the large intestine?
fiber, bacteria, unabsorbed nutrients
What happens in the large intestine/colon?
The ascending colon rises upward toward the liver. It then becomes the transverse colon as it turns and crosses the body toward the spleen. The descending colon turns downward and becomes the sigmoid colon which extend to the rectum. Along the way, the colon mixes the intestinal contents, absorbs water and salts, and forms stool
Secretions of the digestive system
saliva, gastric juice, pancreatic juice, bile, intestinal juice
What does the secretion Saliva do?
carbohydrate digestion; protects the teeth and lining of mouth, esophagus, and stomach from corrosive substances; eases swallowing
What does the secretion Gastric juice do?
mixes with the bolus; hydrochloric acid uncoils proteins and the enzyme break down proteins; mucous protects stomach cells
What does the secretion Pancreatic juice do?
bicarbonate neutralizes acidic gastric juices; pancreatic enzymes break down carbs, proteins, fats
What does the secretion Bile do?
emulsifies fats and oils for digestion
Where is bile produced and stored?
produced in the liver and stored in the gallbladder
What does the secretion Intestinal juice do?
break down carb, fat, and protein fragments; mucous protects the intestinal wall
Parts of the GI track where digestion takes place for each macronutrient
mouth, stomach, small intestine digests carbs, fats, and proteins
What occurs in the absorption of blood stream bound nutrients?
After digestion, the water soluble nutrients move into the small intestinal wall and into the portal vein where they are carried into the blood. They travel to the liver where they are regulated then go to the heart and are pumped through the body
What occurs in the absorption of lymphatic system bound nutrients?
After digestion, the fat soluble nutrients move through the small intestinal wall into a lymph vessel and into the blood stream at the hepatic vein. They then go to the heart and then the liver and body
What are the 2 pathways for nutrient absorption? Which nutrients go to which?
water soluble and fat soluble; water soluble are carbs, water soluble vitamins, amino acids, simple sugars; fat soluble are fats and fat soluble vitamins
3 basic types of absorption mechanisms
simple diffusion, facilitated diffusion, active transport
Absorption mechanism: nutrients cross into intestinal cells freely
simple diffusion
Which nutrients are absorbed via simple diffusion?
small lipids
Absorption mechanism: nutrients need a specific channel or carrier to facilitate their transport from one side of the cell membrane to the other
facilitated diffusion
Which nutrients are absorbed via facilitated diffusion?
water and water soluble nutrients
Absorption mechanism: nutrients move against a concentration gradient
active transport
Which nutrients are absorbed via active transport?
glucose and amino acids
What does the hepatic portal vein do?
carries blood back to the liver
What does the hepatic vein do?
returns blood to the heart
What is gut microbiome? What is considered as gut microbiome?
healthy gut bacteria microbes; bacteria, viruses, fungi, protozoa
Endocrine feedback loops for homeostasis: Gastrin
What does it respond to? Secreted from? Stimulates? Response?
food in the stomach; stomach wall; stomach glands; hydrochloric acid is secreted into the stomach to maintain an acidic pH
Endocrine feedback loops for homeostasis: Secretin
What does it respond to? Secreted from? Stimulates? Response?
acidic chyme in the small intestine; duodenal wall; pancreas; bicarbonate rich juices are secreted into the small intestine to maintain a slightly alkaline pH
Endocrine feedback loops for homeostasis: Cholecystokinin
What does it respond to? Secreted from? Stimulates? Response?
fat or protein in the small intestine; intestinal wall; gallbladder and pancreas; gallbladder: bile is secreted into the duodenum to emulsify fats, pancreas: bicarbonate and enzyme rich juices are secreted into the small intestine to maintain a slightly alkaline pH, digest fats and proteins, and slow GI tract motility
A chemical reaction in which one molecule is split into two molecules -- hydrogen is added to one and a hydroxyl group is added to the other
hydrolysis
The addition of water to break a molecule into smaller pieces
hydrolysis
3 types of sugars
monosaccharides, disaccharides, polysaccharides
Simple sugars
monosaccharides
Ex of monosaccharides
glucose, fructose, galactose
Pairs of monosaccharides
disaccharides
Ex of disaccharides
maltose, sucrose, lactose
What is maltose?
glucose and glucose
What is sucrose?
glucose + fructose
What is lactose?
glucose + galactose
Ex of polysaccharides
glycogen, starch, fiber
Note
Flashcard