PSY - P 101 1st EditionExam # 1 Study Guide Chapter: 1 - 2Essential: Nutrients we need but that we cannot makeMacronutrients: We need lots (carbs, fats, proteins)Micronutrients: We do not need a lot (vitamins-no calories)Proteins have 4 calories/gramCarbs have 4 calories/gramsFats have 9 calories/gramsAlcohol has 7 calories/gramPeople aging need the same nutrients but they require different amountsThere is no perfect food. All supplements are unregulated. QUAD DIRTEnergy yielding nutrients: carbs, fats, proteins. Energy=calories Everyone is a nutritionist. Registered dietician: best source of nutrition informationFood choices: Food we like, food we can afford, availability, culturally acceptable, what we think we should eatFood Labeling- Ingredients listed in descending order of weight- “Light” does not mean anything- Low calorie means 40 kilo-calories or lessPeople 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 CALORIESLow nutrition density: LOW IN NUTRIENTS, HIGH IN CALORIESCARBOHYDRATES- Major food source (bread, cereal, pasta)- Simple sugars or combination of simple sugarso Glucose- in blood- sole form of energy used by the braino Fructose- sweetest sugaro 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 flavorIn 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 labelingThe myPlate—0.5 veggies and fruits, 0.25 grains, 0.25 protein and then dairySolid and liquid fat have no difference in the number of calories. Unhealthiest to healthiest: Whole milk, 2%, 1%, skim milkSUGARS- 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 sugarsFIBERS- 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 dietLIPIDS- Phospholipids: fatlike substanceo Lecithin (emulsifying agent)- liver, brain tissue, egg yolkso Cephalin (blood clotting)o Spingomyelin (in the brain and nerves)- Saturate Fats- no double bondso Raise blood cholesterol, solid at room temp (animal fat, coconut, palm and palm kernel oil)- Unsaturated Fats- double bonds on the chaino 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 acidsCHOLESTEROL- 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 bado 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 polyunsaturatedDIABETES- 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 Listso Starch/bread, meat and substitutes, veggies, fruits, milk and fat o These six things will help balance glucose levelDIGESTION- 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 breaksdown the bonds in