PSY P 101 1st Edition Exam 1 Study Guide Chapter 1 2 Essential Nutrients we need but that we cannot make Macronutrients We need lots carbs fats proteins Micronutrients We do not need a lot vitamins no calories Proteins have 4 calories gram Carbs have 4 calories grams Fats have 9 calories grams Alcohol has 7 calories gram People aging need the same nutrients but they require different amounts There is no perfect food All supplements are unregulated QUAD DIRT Energy yielding nutrients carbs fats proteins Energy calories Everyone is a nutritionist Registered dietician best source of nutrition information Food choices Food we like food we can afford availability culturally acceptable what we think we should eat Food Labeling Ingredients listed in descending order of weight Light does not mean anything Low calorie means 40 kilo calories or less People need 30 90 minutes of exercise a day It takes 7 miles to walk off a sundae and 2 5 miles to walk off a doughnut High nutrition density HIGH IN NUTRIENTS HIGH IN CALORIES Low nutrition density LOW IN NUTRIENTS HIGH IN CALORIES CARBOHYDRATES Major food source bread cereal pasta Simple sugars or combination of simple sugars o Glucose in blood sole form of energy used by the brain o Fructose sweetest sugar o Galactose not found free in combination o Disaccharides double sugars glucose another sugar Sucrose table sugar Lactose milk sugar glucose galactose Maltose malt sugar glucose glucose Function of carbs include giving energy to the body being a protein sparer contributes to bulk and flavor In grain Bran layer outer layer fiber Germ layer center fat and most ingredients Endosperm used starch Refined grains germ and bran removed so only the endosperm is left Dietary Standards and Guidelines Dietary Reference Intakes DRI Estimated Average Requirements EAR Recommended Dietary Allowance RDA Adequate Intake AI Tolerable Upper Intake Level If you go above this level you reach toxic levels and are at risk The USDA is responsible for school lunches and the FDA for labeling The myPlate 0 5 veggies and fruits 0 25 grains 0 25 protein and then dairy Solid and liquid fat have no difference in the number of calories Unhealthiest to healthiest Whole milk 2 1 skim milk SUGARS Empty food calories soda and candy There is no difference between the types of sugars Syrup is pure sugar Cyclamate is 30 times as sweet banned in the US Sugar alcohols include chewing gum Sweeteners are fake sugars FIBERS Only in plants unavailable Water insoluble fiber reduces constipation Water soluble fiber reduced blood cholesterol Strawberries have fiber because of all of the seeds Lactose Intolerance trouble digesting milk because they do not have enzymes 25 grams for a 2000 calorie diet LIPIDS Phospholipids fatlike substance o Lecithin emulsifying agent liver brain tissue egg yolks o Cephalin blood clotting o Spingomyelin in the brain and nerves Saturate Fats no double bonds o Raise blood cholesterol solid at room temp animal fat coconut palm and palm kernel oil Unsaturated Fats double bonds on the chain o Essential Fatty Acids Linoleic and linolenic o Liquids at room temperatures Fats are insoluble in water concentrated sources of energy protects nerves insulates the body stores energy delays emptying of the stomach Steroids are sex hormonal adrenal hormones and bile acids CHOLESTEROL Fat soluble complex alcohol found ONLY in animal tissue NOT essential Functions sex hormones vitamin D part of the cell membrane OUR BODY CAN MAKE CHOLESTEROL Risk factors high blood pressure family history obesity physical inability elevation in plasma TRANS FAT Unsaturated double bond lowers good kind of cholesterol and increase the bad o High density Lipoproteins reduced risk of coronary heart disease trans fat lowers this o Low density Lipoproteins increases the risk of coronary heart disease trans fat increases this The AHA replaces foods high in fat with foods high in fiber Coconut oil saturated fatty acid more than butter Hydrogenation makes trans fat THE WORST Safflower oil is the MOST polyunsaturated DIABETES Our body cannot make enough insulin to help glucose enter the cells Someone with diabetes cannot use the food they eat without this insulin Insulin Dependent Type I body has very little insulin and they must inject themselves Ketones build up in the blood if there is not enough insulin causing a life threatening disease Non Insulin Dependent Type II people do not make enough insulin but can help this by eating the right foods and exercising May take insulin pills or can inject themselves but do not need it Consistency with meals should be kept Exchange Lists o Starch bread meat and substitutes veggies fruits milk and fat o These six things will help balance glucose level DIGESTION Food enters mouth and goes past the epiglottis to the esophagus Saliva helps with moistening the food so it can go down the esophagus more easily Saliva breaks down the bonds in starches