Final ReviewChapter 1: overview- The three Energy-yielding nutrients are carbs, proteins, and fats- kcals/g for: o Carbohydrates: 4 kcal/go Protein: 4 kcal/go Fat: 9 kcal/go Alcohol: 7 kcal/g- Calculating % kcals from:o Carbohydrates= 45-65%o Fat= 20-35%o Protein= 10-35% Chapter 2: diet planning- Legumes- Whole grains – recommendations, reading labelso Reasons for food labels allergies, counting carbso Products aren’t required to have food labels voluntary use of labels- Vegetarians – RDA differences *o Protein: Subgroups for protein foods can replace meats, poultry, and seafood Quinoa and soy are the only complete proteins Beans, nuts, peanut butter= high protein foods for vegetarianso Zinc: fortified cereals, whole grains, legumes, milk, cheese, yogurto Iron intake- RDA higher o Calcium: fortified cereals, dark green leafy vegetables (bok choy, broccoli, kale), figs, fortified juices, fortified soy products, seeds, milk, cheese, yogurt, fortified soy milko Vitamin b12: is only in animal-derived foods, fortified cereals, eggs, fortified soy milk, cheese, milko Vitamin d: milk, cheese, yogurto Omega-3 fatty acids: flaxseed, walnuts, soybeans, flaxseed oil- Fortified foods-o When nutrients that were either not originally present or present in insignificant amounts are added to a food. o Fortification can be used to correct or prevent a widespreadnutrient deficiency or to balance the total nutrient profile of a food- Highlight 2o Vegetarians tend to have lower rates in obesity, diabetes, hypertension, heart disease, cancer, and other diseaseo Lowers risks of mortality from several chronic diseasesChapter 3: digestion, absorption, transport- Anatomyo Order of GI tract: mouth mastication- act of chewing; pharynx directs food into esophagus; food turns to bolus esophagus has 2 sphincters (upper, lower) stomach bolus starts in upper and slowly goes to lower portion; becomes chyme (semi-liquid mass);pyloric sphincter slowly sends chyme small intestine 3 segments (duodenum, jejunum, ileum); common bile duct; pancreas and gallbladder- drip into intestine large intestine a.k.a. colon; ileocecal valve is the sphincter at start of colon; withdrawal of water rectum anus peristalsis- circular and longitudinal muscles working together circular, longitudinal, and diagonal muscles contract to time the release of chyme sphincter contractions periodically open and close to control the pace of the GI tract contentso Absorption of nutrients Majority of absorption in the small intestine (10 ft long) Absorption techniques: simple diffusion (water), facilitated diffusion (water-soluble vitamins), active transport (glucose and amino acids) Villi- select and regulate nutrients absorbed Microvilli- enzymes and “pumps”; if at they wont be able to absorb nutrients as well Crypts- tubular gland between villi; secrets intestinal juices into small intestine Goblet cells- cells of GI tract that secret mucus segmentation: contraction of circular muscles in smallintestine that mix chyme and promote contact with absorption cells Chyme isn’t absorbed unless it comes in contact with cell walls- Rate of digestion of nutrientso Digestion: tasks of the mouth diaphragm steady movement lubrication of food digestive enzyme functions excretion of wasteo- Foods that promote healthful GI tracto Iron and vitamin c enhance absorptiono Iron and calcium don’t absorb well together (milk has both)Chapter 4: CHO- glycogen storageo glycogen is the storage form of carbs and fuels muscleso enzymes breakdown glycogen to become glucose; someone eats glucose and it becomes glycogen in the bodyo glycogen is the storage form of energy in the body and measured in glucose unitso starch is the storage form of energy in plants and is measured in glucose unitso when glucose is stored in the liver it turns to glycogen through the process of condensation hydrolysis is the process needed to release the glucose when neededo muscles selfishly hoard glycogeno glucose fuels most of the body’s cells (preferred source for brain, nerve cells, and developing red blood cellso extra glucose makes fat- fat storage is unlimited- good fiber sourceso DV: 11.5 grams per 1000-kcalo DRI: 14 grams per 1000-kcalo No ULo SOURCES: grains, vegetables, fruit, legumeso soluble fibers are found in oats, legumes, some fruits/veggieso high-fiber foods and diabetes: fiber slows uptake of glucose into cells o high-fiber foods help transit time in GI tracto high –fiber foods help weight management because give the feeling of fullnesso dietary fiber can dilute and bind cancer causing agents in colon (prevent colon cancer)o barley, oats, oat bran, rye, apples and citruses, veggies: lower blood cholesterol by binding bile, slow glucose absorption, slow transit of food through upper GI tract, increase satiety lower risk of heart disease, diabetes, colon cancero brown rice, fruits, legumes, seeds, cabbage/carrots/ brussels sprouts, wheat bran, whole grains increase fecal weight and speed fecal passage throughcolon, provide bulk and feelings of fullness alleviate constipation, low risk of appendicitis and colon/rectal cancer- insulin/glucagon actionso insulin signal glucose to move from blood into cells in diabetes insulin is either inadequate or ineffective type 1 diabetes is a defect in one’s body (body doesn’t have enough insulin) type 2 diabetes occurs because of what one eats- oftenweight related- and is when the insulin doesn’t work properly (use to be more common in elderly people but now is found in teens a lot). 90% of diabetes is type 2o glucagon is in the liver and brings glucose out of storage when blood glucose is low; epinephrine is used when stressedChapter 5: Fat- LDL, HDL –functions, CVD risko LDL (lipoprotein lipase): lipoprotein loaded with cholesterol and containing relatively few triglycerides; LESSHEALTHY An enzyme that hydrolyzes triglycerides, releaseing fatty acids, diglycerides, and monoglycerides into adipose cells Circulate to be available to cells Cells take triglycerides, cholesterol, and phospholipids to us energy, make hormones/other compounds, or build membranes Role of receptors in liver control blood cholesterol concentrations by removing LDL from circulation Assosciated with a high risk of heart attack and mostly directed to heart disease VLDL: very-low-density-
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