Copy_of_FNE_Exam_1_Study_Guide_for_KNowt

Differences Between Hunger and Appetite

• Hunger: Physiological need for food.

• Appetite: Social and psychological cravings influenced by external factors.

Energy Density of Macromolecules

• Carbohydrates: 4 Kcal/gram

• Proteins: 4 Kcal/gram

• Alcohol: 7 Kcal/gram

• Fats/Lipids: 9 Kcal/gram

Calculating Energy

• Ability to convert between grams and kilocalories (Kcal). Bring a calculator to the exam.

Evidence-Based Practice Steps

1. Question

2. Find Evidence

3. Appraise: Critically evaluate the evidence.

4. Apply

5. Evaluate

BMI Categories

• Underweight: Less than 18.5

• Healthy Weight: 18.5 to 24.9

• Overweight: 25 to 29.9

• Obesity: 30 or greater

Energy Dense Foods vs. Nutrient Dense Foods

• Understand definitions and calculations based on Kcals and grams.

Food Components to Limit

• Added Sugar: 1.5% of total daily calories (115 calories for 1,000 calories).

• Sodium: Reduce intake to about 2,750 milligrams per day.

• Saturated Fat: Max 10%, recommended low intake at 5-6%.

Physical Activity Guidelines

• Adults: At least 150 to 300 minutes of moderate-intensity physical activity per week.

• Children/Adolescents: 60 minutes of physical activity per day.

Intensity of Exercise

• Moderate Intensity: 64–76% of maximum heart rate.

• Vigorous Intensity: 77–95% of maximum heart rate.

Maximum Heart Rate Calculation

• Formula: 220 - Age

• Example: For a 21-year-old (Abby), Max HR = 220 - 21 = 199.

ABCDEs of Nutritional Status

1. Anthropometric: Body measurements.

2. Biochemical: Blood work analysis.

3. Clinical: Medical history and physical assessments.

4. Dietary: Food quality and dietary history.

5. Environmental: Living conditions and ability to source food.

Nutritional Terminology Definitions

• RDA: Recommended Daily Allowance - amount meeting needs of 97% of the population.

• AI: Adequate Intake - used when RDA cannot be determined.

• EAR: Estimated Average Requirement - meets needs of half of a population group.

• EER: Estimated Energy Requirement - average calorie needs tailored by personal factors.

• UL: Tolerable Upper Limit - highest amount unlikely to cause adverse effects.

• CDRR: Chronic Disease Risk Reduction Intakes - values set based on disease correlations.

Functions of Cell Organelles

• Nucleus: Control center containing DNA.

• Mitochondria: Generates ATP through cellular respiration.

• Ribosomes: Sites for protein synthesis.

• Golgi Apparatus: Modifies and sorts proteins and lipids.

• Lysosomes: Breaks down waste and cellular debris.

• Plasma Membrane: Controls substance movement in and out of the cell.

• Cytoplasm: Supports cellular activities and houses organelles.

Functions of Organ Systems in the Body

• Integumentary: Protects against environment (e.g., skin, sweat glands).

• Skeletal: Provides structure and houses blood cells.

• Muscular: Facilitates movement and heat production.

• Nervous: Coordinates responses to stimuli.

• Endocrine: Regulates metabolic activity and bodily functions.

• Cardiovascular: Distributes blood and nutrients.

• Lymphatic: Defends against infections and absorbs fats.

• Respiratory: Facilitates gas exchange and communication.

• Digestive: Processes and absorbs nutrients.

• Urinary: Manages waste and regulates ion balance.

• Male Reproductive: Produces sperm and facilitates sexual intercourse.

• Female Reproductive: Produces oocytes, and supports fetal development.

Important Hormones in Nutrition

• Insulin: Lowers blood sugar by promoting glucose uptake.

• Glucagon: Increases blood sugar by breaking down glycogen.

• Ghrelin: Stimulates appetite.

• Leptin: Signals satiety.

• Estrogen: Influences fat distribution and metabolism.

• Testosterone: Affects muscle mass and energy usage.

• Secretin: Regulates digestion through pancreatic stimulation.

• CCK: Stimulates pancreatic enzymes and gallbladder contraction.

• Gastrin: Promotes gastric motility and secretions.

Digestive Enzymes and Their Functions

• Salivary Amylase: Begins carbohydrate digestion.

• Lingual Lipase: Starts fat digestion in the mouth.

• Pepsin(ogen): Initiates protein digestion in the stomach.

• Gastric Lipase: Continues lipid digestion.

• Pancreatic Alpha Amylase: Continues carbohydrate digestion.

• Pancreatic Lipase: Completes lipid digestion.

• Other Carbohydrate Digestive Enzymes: Sucrase, maltase, isomaltase, lactase finish carbohydrate digestion.

• Aminopeptidase, Tripeptidase, Dipeptidylpeptidase: Finish amino acid (protein) digestion.

Epigenetics and Nutritional Genomics

• Epigenetics: Modifications of genes affecting expression.

• Epigenomics: Studies of epigenetic changes across genes.

Carbohydrate and Fiber Recommendations

• Total Calories: 45-65% from carbohydrates.

• Fiber: 25g for females, 38g for males.

Types of Carbohydrates

• Monosaccharides: Glucose, fructose (fruit sugar), galactose.

• Disaccharides: Sucrose (glucose + fructose), lactose (glucose + galactose), maltose (glucose + glucose).

Differences in Starch Structure

• Amylose: Unbranched structure.

• Amylopectin: Branched structure.

• Glycogen: Highly branched structure.

Soluble vs. Insoluble Fiber

• Soluble Fiber: Dissolves in water, helps lower cholesterol.

• Insoluble Fiber: Does not dissolve, aids in digestion and regularity.

Carbohydrate Digestion Enzymes

• Salivary Amylase

• Pancreatic alpha-amylase

• Maltase, Isomaltase, Sucrase, Lactase

Functions of Insulin and Glucagon

• Insulin: Lowers blood glucose; promotes glucose uptake.

• Glucagon: Raises blood glucose; breaks down glycogen.

Diabetes Diagnosis Criteria

• Hypoglycemia: Below 70 mg/dL.

• Hyperglycemia: Above 125 mg/dL in fasted state.

• Fasting Blood Glucose: 100 to 125 mg/dL.

• HbA1c: 5.7% to 6.4%.

Glycemic Index vs. Glycemic Load

• Glycemic Index: Measures blood glucose response.

• Glycemic Load: Measures the quality and quantity of carbohydrate intake.

Lipid Recommendations

• Fats: Comprise 20-35% of total calorie intake.

Types of Fatty Acids

• Saturated Fat: No double bonds, linear structure.

• Unsaturated Fat: Liquid at room temperature, includes cis and trans forms; typically plant-derived.

• Monounsaturated Fatty Acids (MUFAs): Include linoleic acid.

• Polyunsaturated Fatty Acids (PUFAs): Include alpha-linoleic acid.

Lipids Structure

• Glycerolipid: Contains glycerol and fatty acid tails.

• Phospholipid: Glycerol backbone, fatty acid tails, and phosphate group.

• Cholesterol: Multi-ring structure, precursor molecule.

Digestive Enzymes for Lipids

• Lingual Lipase

• Gastric Lipase

• Pancreatic Lipase

Lipid Transport in the Blood

• Fasted State: Triglycerides converted to free fatty acids and glycerol via lipolysis, transported by albumin. VLDL from liver delivers triglycerides to tissues.

• Fed State: Chylomicrons transport fatty acids from intestines, providing energy to organs.

Lipoprotein Types and Characteristics

• VLDL: Transports triglycerides.

• IDL: Intermediate type.

• LDL: Low-Density Lipoprotein, conveys cholesterol.

• HDL: High-Density Lipoprotein, helps maintain cholesterol levels and reduces disease risk.

Cardiovascular Disease Risk Factors

• Non-Modifiable: Age, sex, hereditary factors.

• Modifiable: Smoking, hypertension, inactivity, obesity, dyslipidemia, diabetes.

Protein Requirements Calculation

• Formula: Weight (lbs) / 2.2 kg = X; X x 0.8 = protein recommendation.

Levels of Protein Structure

• Primary: Amino acid sequence.

• Secondary: Alpha-helices and beta-sheets.

• Tertiary: Three-dimensional folding of polypeptide.

• Quaternary: Interactions among multiple polypeptides.

Protein Classifications

• Complete Proteins: Contain all essential amino acids.

• Incomplete Proteins: Lack one or more essential amino acids.

• Complementary Proteins: Together provide all essential amino acids (e.g., rice and beans).

Proteolytic Enzymes

• Endopeptidases: Break peptide bonds internally.

• Exopeptidases: Remove amino acids from ends.

• Enteropeptidase: Activates trypsin; precursor to proteases.

• Specific Proteases: Pepsin (stomach), Trypsin, Chymotrypsin, Proelastase, Procarboxypeptidase (small intestine).

Essential Amino Acids

1. Tryptophan

2. Phenylalanine

3. Methionine

4. Histidine

5. Isoleucine

6. Valine

7. Lysine

8. Threonine

9. Leucine

Transcription and Translation Processes

• Transcription: RNA synthesis from DNA; creates mRNA.

• Translation: Decoding mRNA into amino acids via tRNA to form a protein.

Body Fat Distribution Types

• Upper Body Fat Distribution: Higher risk due to proximity to liver.

Waist Circumference Ratios for High-Risk Categories

• Waist to height ratio: Women ≤0.85; Men: >40 inches; Women: >35 inches.

Skinfold Test Theory

• Measures body fat at various sites for estimation equations.

BIA Theory and Accuracy Factors

• Body impedance predicts fat vs. lean mass; hydration levels impact accuracy.

Components of Energy Expenditure

1. Basal Metabolic Rate (BMR): Energy needed for basic functions.

2. Resting Metabolic Rate (RMR): Energy at rest under lesser conditions.

3. Thermic Effect of Food (TEF): Energy for food processing.

4. Physical Activity Energy Expenditure (PAEE): Energy used during movement.

5. Non-Exercise Activity Thermogenesis (NEAT): Energy used for non-exercise activities.

Behavior Modification Strategies

• SMART Goals: Specific, Measurable, Achievable, Relevant, Time-bound.

• Self-monitoring: Tracking behaviors for accountability.

• Social Networking: Support from groups for behavioral changes.

• Reduce Triggers: Identifying and minimizing triggers for unhealthy behaviors.